The Greatest Gift of All – Physical and Mental Wellness – Doesn’t Have to Cost a Thing
Get happy: Often referred to as the “feel good hormones,” dopamine, serotonin, endorphins, and oxytocin are chemical messengers to the brain that can produce feelings of happiness and euphoria. You can increase the levels of these hormones naturally through proper diet, exercise, and lifestyle improvements such as meditation and other stress-reducing activities (reading, listening to music, cooking). While supplements can help increase your happy hormones (tyrosine, tryptophan, probiotics, and green tea), most are unnecessary if you maintain an active, healthy lifestyle. Remember to check with your doctor before taking any supplements.
Here comes the sun: If you’re looking to boost your serotonin level, try spending some time outdoors, especially in sunshine. Exposure to bright sunlight triggers the synthesis and release of serotonin, a neurotransmitter that helps to regulate anxiety and depression. Natural sunlight boosts the body’s production of Vitamin D and helps regulate the internal clock or circadian rhythm. Hint: Sun exposure is good but just be mindful of safety and wear sunscreen.
Crack a joke: They say laughter is the best medicine, and it may well be true. In terms of promoting self-care, laughter can have both physical and psychological benefits. It can relieve stress and anxiety; elevate the mood; offer pain relief (laughter triggers endorphins which are natural mood elevators); and can even boost the immune system by decreasing stress hormones (which suppress immunity). Laughter can boost physical health: it’s been shown to lower blood pressure and heart rate. And best of all? It’s absolutely free.
Hug it out: Physical human affection has the power of positive neurochemical response. A simple hug can release oxytocin, often called the “love hormone” or the “cuddle hormone.” Dopamine and serotonin also are triggered, which can boost self-esteem and lessen the feelings of loneliness. For the maximum effect, hugs should last six to 20 seconds to maximize the release of oxytocin and serotonin, research suggests. And if you’re the owner of a furry friend or know one, yes, even hugging and petting a dog can boost a happy hormone.
Phone fasting: Want to reconnect with your personal wellness? Then disconnect from your phone. Voluntary abstinence from your cell phone and other digital devices allows you to connect with real-world activities. Set aside certain hours of the day as phone-free times and establish screen-free zone such as the dining table or the bedroom. Fill your days with activities (hobbies, exercising, reading) that don’t require a digital connection. If you’re a tech-bound person you might benefit from a good “digital detox.”
Sleep on it: You’ve heard it time and again: a restful night’s sleep is one of the best wellness boosters you can give yourself. Getting enough sleep promotes physical and mental health, supports emotional well-being, and improves cognitive function. Other benefits: aids tissue repair, maintains healthy weight, and improves memory and mood. How to get better sleep? Easy: stop using your bed for tech-based work; don’t drink alcohol or eat heavy, spicy foods before bedtime; keep a regular sleep/wake-up schedule and routine; block out noise and lights; and indulge in comfortable bedding. By getting a recommended 7-9 hours of sleep at night, you’re investing in positive physical and mental health.
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