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4 Natural Boosters of Serotonin, our Emotional Fluid

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Can you imagine your life without emotional peaks and valleys? Sounds impossible, right? What’s possible is to increase your emotional control through enduring changes in lifestyle.

When you wake up relaxed and energized from a good night’s sleep, ready to take on the day – that’s serotonin kicking in.

When you feel depressed, overwhelmed by your daily responsibilities and challenges, you may have a deficit of serotonin.

What is serotonin?

Serotonin is a neurotransmitter that carries messages between neurons. It plays an important role in regulating your mood, controlling your appetite, helping your blood clot, helping you concentrate, regulating your body temperature, and ensuring a good night’s sleep. As a result, when we have normal levels of serotonin, we feel emotionally balanced and alert.

On the other hand, if we have low levels of serotonin, we may have trouble remembering things, feel depressed, crave sweet or starchy foods, feel anxious or irritable, have trouble sleeping or have feelings of low self-worth.

 

What is the link between serotonin and depression?

Researchers have linked low levels of serotonin in the brain with depression. Back in the 1960s, researchers hypothesized that low levels of serotonin in the brain led to depression. However, this hypothesis has now been debunked.

Instead, it appears that several other factors are also involved in depression. These include:

  • Having a family history of depression
  • Having a hectic lifestyle and having a high level of stress in your life
  • Your relationships at home and in the workplace

Nevertheless, if you have low levels of serotonin, you may be at increased risk of depression. This is where SSRIs (selective serotonin reuptake inhibitors) may be helpful. SSRIs are medications which increase the uptake of serotonin in your brain.

Too much of a good thing is bad for us though. Serotonin syndrome is a potentially life-threatening condition that can occur if you take too much of an SSRI or if you take many SSRIs at the same time.

If you are looking to recharge your batteries, and need a little extra boost, here are 4 simple ways to naturally boost your serotonin levels:

Bask in bright light

When you go outside for a stretch or even just to gaze at nature, you may have noticed that you tend to come back recharged and better able to concentrate. This is because our brains produce more serotonin when we spend time in bright sunlight.

Is it cloudy outside? Still head outdoors! Even on a cloudy day, the light intensity is still typically brighter than your typical indoor lighting. Alternatively, invest in a high-intensity luxe lamp that simulates bright sunlight.

Eat a healthy diet

Adding more fruits, vegetables and legumes can contribute to a healthy gut. But did you know that having a healthy gut can also boost your serotonin levels?

More than 90% of our serotonin is produced in our digestive tract. Thus, by eating fiber-rich foods which promote gut health such as fruits, vegetables, and legumes we are naturally boosting our serotonin levels.

Foods that are high in tryptophan can also boost your serotonin levels. This is because tryptophan is converted to serotonin in your brain. What foods tend to be high in tryptophan? Protein containing foods such as nuts, lentils, tofu, chicken, fish and eggs.

However, boosting your serotonin levels is not as simple as incorporating protein-rich foods. This is because tryptophan has to compete with other amino acids, in particular the branched chain amino acids for access to our blood-brain barrier, before it can be converted to serotonin in our brain.

How can one overcome this obstacle? Eat more plant-based proteins such as seeds and nuts. Plant-based proteins contain less branched chain amino acids, hence they are better absorbed through the blood brain barrier.

 

Engage in regular exercise

It can be hard to get into exercise mode, particularly if you are down in the dumps. Everything seems like a struggle, particularly working up the motivation to break a sweat. When we exercise, both aerobic and strength, the activity of serotonin in the brain is revved up and the levels of tryptophan in our brain rise.

If fitting exercise into your daily routine seems too difficult, begin with baby steps. Commit to just 5 minutes of a vibrant walk a day for one week. Then the next week, increase it to 10 minutes. Before you know it, you will have built up to 30 minutes of aerobic exercise a day, and reap not only increased serotonin levels but numerous health benefits as well.

 

Be mindful of your thoughts

Just like the saying goes “You are what you eat”, you also become what you think! In a study conducted on healthy participants, those who were told to recall happy memories showed increased serotonin production in their brains. On the other hand, those who were told to recall sad memories showed decreased serotonin production in their brains.

It can be very tempting to ruminate on sad events when we are suffering from depression. But by finding happy things to focus on, we may be able to achieve a happier state of mind.

To think happy thoughts, begin a gratitude journal, practice mindfulness, focus on your strengths rather than your perceived weaknesses, and reminisce about the good times in your life.

 

Life has its ups and downs. By naturally boosting your serotonin levels, you will be able to experience more  “highs” than “lows”. Start right now on the path to feeling happier, more alert, and refreshed every day.

4 Natural Boosters of Dopamine, the Elixir of our Life

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We may not even realize it, but dopamine rules the roost when it comes to our sense of wellbeing. How is one neurotransmitter so crucial to the feeling of joy?

When you first wake up in the morning, and you smell that fresh pot of coffee brewing, you probably feel excitement. This anticipation is dopamine.

If you receive a raise at work, your sense of accomplishment will most likely be accompanied by a set of pleasant psychological and physical sensations – that’s dopamine.

When you enjoy your favorite music, laughing with friends, or experience an immense rush of adrenaline while playing a sport, dopamine is kicking in.

Dopamine is a neurotransmitter that sends signals between neurons and is a precursor of adrenaline. It plays an important role in a range of brain and body functions that are critical for your success, including motivation, memory, attention, focus, learning, creativity, and mood. When we experience the positive effects of dopamine, we feel well, excited and energized.

However, if we experience low levels of dopamine, we can become fatigued, apathetic and can suffer from addiction. poor memory, disrupted sleep, and even Parkinson’s disease.

 

What is the link between dopamine and addiction?

In the 1950s, scientists designed an experiment where they placed electrodes along the dopamine pathway in the brain of rats. When the rats entered into a particular corner of their cages, they received an electric shock. The discomfort of the shock therapy led scientists to believe that the rats would avoid entering the area where the shock occurred – but just the opposite happened.

Rather than avoiding the shock, the rats craved the dopamine so severely that they continued going back to experience the shock up to 700 times in one hour.

This compulsive behavior can be seen in people, too. Take substance abuse or gambling for example. Doing anything in excess may not feel good after the fact, but the dopamine rush can be so intense that a person will crave for more.

Quick dopamine fixes are tempting and appear everywhere in our modern world. Some examples for sources of a dopamine rush include caffeine, alcohol, video games, social media addiction, impulsive eating, mindless working or compulsive shopping.

To achieve mental, emotional and physical wellbeing, we should boost our dopamine in healthy and balanced ways that nourish our sense of self-worth and reinforce our connections with others.

 

Genuine Gratitude

Have you ever felt that warm tingling sensation of love and compassion take over when you feel gratitude for someone or something happening in your life?

Being grateful for all of the blessings you have in your life is a simple, inexpensive and practical way to enhance your dopamine levels. It also works to keep your life in perspective when times get tough.

One way to easily maintain a momentum of appreciation is to keep a daily gratitude journal. Remember, when difficult storms arrive, and you have troubles finding things to appreciate, it’s okay to be grateful for simple pleasures like a snuggle with a pet or a smile from a stranger.

 

Everyday Mindfulness

Focusing on the present moment and practicing self-reflection offer us enormous amounts of benefits. When we pay attention to the environment, calm our thoughts and center ourselves, we experience a relaxed state-of-mind, so that we can fully relax and recharge.

Not only does the practice of mindful framing and mindfulness help us to let go of stress, but studies have shown the potential to increase the release of dopamine.

It can be tempting to reach for a junkie TV show to distract yourself from daily problems instead of retreating into pondering and reflecting about our ideas and experiences. In the long run, embracing a ritual of self-reflection will increase your dopamine levels in a positive, more profound way.

 

Regular Exercise

There’s no need to sign yourself up for a spin class that you are going to dread if spinning isn’t your thing. But finding an outlet to exercise that you genuinely enjoy can increase your dopamine and boost your physical wellbeing.

Whether you take up martial arts, dance or play fetch with your dog, your mind and body will thank you. Dopamine is released when you get your heart pumping.

For an extra rush of healthy dopamine, combine your activity with reaching a goal (such as increasing steadily you daily steps).

Exercise brings many other fantastic side effects into your life. Perhaps you lose a couple of pounds, look healthier and meet new like-minded friends during your activity.

 

Healthy Eating

White sugar and fast food can be highly tempting if you desire a surge in energy. But the mood-elevating spike caused by these foods is short-lived and often comes with an energy crash.

Our earth is abundant with fresh fruits, veggies and fiber for us to indulge in daily. And did you know that a healthy gut seems to be directly related to balanced dopamine levels?

Some foods that can support your dopamine levels are apples, bananas, beets, chicken, eggs and cheese. So start your day with a delicious cheesy omelet or fresh fruit salad to elevate your mood early on.

 

Life is dynamic, a steady source of experiences and ideas, and dopamine mobilizes your brain and body to be motivated, creative and achieve peak performance. Don’t waste this precious elixir by disrupting the fine-tuned alchemy of neurotransmitters and hormones. Be gentle with yourself and let the natural processes in your organism take over without ‘artificial sweeteners.’

 

5 Steps to Become a Life-Long Learner

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Have you realized that you are not the same person you were five years ago? Some aspects of your character and values may have been impacted by unforeseen learning experiences!

Life offers us a continual stream of new possibilities for growth and expansion. There is a good chance that your work, social and personal life requires you to adapt to our ever-changing world.

Ideally you want to acquire relevant knowledge while avoiding all the noise that generates our environment. You can be up-to-date without over-stretching your mind or causing unnecessary anxiety following 5 easy steps.

 

Embrace the trial-and-error process

When you take on a new challenge, it can be exciting at first, but as you dig in, you might find your self drowning in uncharted waters.

Let’s imagine that you are building a personal or professional website. You might spend a lot of time on figuring out how to create different features, and you will certainly make mistakes. It’s okay to get a little lost in the process and let yourself run into problems and errors. Trial and error is a great way to construct a new, valuable skill set for future use.

The next time you try to build a website, you will know not just what to do, but also what not to do. You have learned from your mistakes, the most fundamental way of learning. Every misstep is an opportunity to learn a lesson, improve, and move forward.

 

Find the right environment

Take a moment and consider where you focus best and get your job done with ease and pleasure. For some, a coffee house with background music and chatter is ideal, others prefer a quiet place while some people need the pressure of the office environment.

Irrespective of working for yourself or a company, don’t hesitate to personalize your workspace to suit your needs. The days of one-size-fits-all learning (or work) environment are fast fading.

Instead, we now seem to understand that to achieve impactful wisdom, we should value the unique environmental needs and learning styles of each individual.

 

Read constantly

Reading should become a pleasurable activity. You must acquire the discipline of reading, in print or digitally, while reducing audio or video content. Reading does a few things to help you enhance learning.

First of all, your brain is focused on the information at hand. You let go of superfluous or unhelpful thoughts in order to concentrate. While reading you can either stop and reflect or accelerate and skim through words and sentences. You are actively controlling the information flow, while audio and video learning is a more passive approach.

Secondly, delving into a good book automatically brings fresh vocabulary, ideas and perspectives into the forefront of your consciousness. And more importantly, it helps hone your visualization skills and imagination capabilities.

When you acquire data through the written word, you improve your writing and oral communication skills. Your daily life and conversations can bring out opportunities to express and connect your new perspectives to the world around you.

 

Take breaks

As you sit down to complete a task, it can be tempting to enforce high expectations to master a new skill in one go. Yes, it’s commendable to have goals, but respect for your mental and physical boundaries should be front and center.

If you push yourself too hard, adverse outcomes can occur, such as:

  • Fatigue
  • Inability to make decisions
  • Lack of focus

However, if you incorporate breaks into your learning process, you give your mind (and emotions) the much-needed space to refocus and refresh.

Being mindful of our concentration patterns allows us to optimize our learning style in a significant way. A leader cannot expect his team to perform and be balanced without letting their minds and bodies recharge and relax. The introduction of a mindfulness practice is a way to increase learning readiness in high-performing organizations.

 

Sleep well

A night of restorative sleep can offer clarity and bring cohesiveness to the learning elements you have acquired throughout the day.

As you problem-solve or attempt to master a new skill, sleep may seem like the last thing you should do. Often, we can feel a strong desire to power through until we figure everything out.

But in reality, ‘sleeping on it’ can bring a valuable boost to our learning curve.  A recent study has confirmed that a good night’s rest can protect already stored memories while improving the access and organization of knowledge in the brain.

 

In essence, becoming a life-long learner requires daily habits that replace intensive data, information and knowledge gathering with a focus on acquiring wisdom with the right coordinates of time and space.

 

Stress-free Leaders Do 5 Things Every Day

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Have you ever seen yourself as a leader, the boss of your life? Wouldn’t be great to coast stress-free through your personal, family and work responsibilities and goals?

Those who lead successfully their life and businesses rarely display stress despite everyday challenges and overwhelming agendas.

To become a truly effective leader with the right mindset, learn and practice how to control your time, actions and spaces.

 

 

Focus on one thing at a time

How can you efficiently concentrate on something when your phone is vibrating, and your e-mails are stockpiling?

The key is time blocking. To time block, you section your day into segments of activities. For instance, just between 8-9 am and 4-5 pm you might answer e-mails (then leave them untouched for the rest of the day).

This simple approach will substantially increase your available time for focused work without continually shifting gears, keeping you and your goals on track. Tomorrow will come, and the remaining messages will be answered.

Some benefits of time blocking include:

  • Increased focus on tasks
  • Balanced workload
  • Task prioritization
  • Bolstered sense of accomplishment

 

Work at your peak energy hours

Many people nowadays are able to have flexible work hours. If freedom of time is your case, it’s worth noting whether you are more productive in the morning, afternoon or evening.

Some people thrive when they dig in first thing upon rising. However, some may prefer to enjoy a workout, relaxed coffee, and breakfast with their family before answering calls and handle requests.

Be mindful of your life’s overall values and when you accomplish at your best.

 

Create and maintain boundaries

When you head home at the end of a long workday, it can be all too easy to stay in overdrive. Instead of indulging in a movie with your kids and being in the moment, you might be tempted to start worrying and acting on your to-do list.

See yourself as a leader who needs to get things done but with the ability to define when, where and with whom to accomplish them. Create boundaries for yourself and others, not just for focused work but also for well-deserved downtime. Often, if someone knows that you are not available after a specific time of day, respect for your boundaries will be formed.

When the space and time of everyone are acknowledged, teamwork and creativity improve. Some problems require solo work, while other tasks can only be achieved through cooperation and convergence of the minds. Let’s be surprised when closing and opening these gates of creativity.

 

Avoid wasting time

We want to please others, to help others, to work in teams, but we waste precious time without a well-defined purpose when meeting with someone to accomplish a task.

Have you ever sat through a meeting while you know that you would be more productive if you could get back to your desk?

Meetings are the prime example of a time-wasting activity. Meetings are helpful when there is a powerfully clear agenda with an eagle-eye focus on targets. But in reality, meetings can often pull people off track with conflicting agendas, either behind the scenes or in the open.

If you do have a meeting, do your best to keep it short and sweet. In essence, you want to get in, express crucial points, get feedback and decide next steps.

 

Say ‘no’ often

“The difference between successful people and very successful people is that very successful people say ‘no’ to almost everything.”  Warren Buffet

See yourself as a leader, a natural born achiever. But control your desire to be everywhere and everything to everyone because it will not help you attain quality leadership.

Remember, it’s okay to opt out.  American hedge fund manager, James Altucher, gave this golden piece of advice, “If something is not a ‘Hell Yeah!’ then it’s a no.”

Give yourself permission to prioritize and stick to only that which will serve you best. Keep in mind, you can only give and be productive if your energy is not depleted.

 

Only if you are in control of your life you will be able to avoid unnecessary stress. A highly effective leader values time, defines boundaries and acts when the iron’s hot. Keep your mind sharp and focused but find time to go home and discover the smoothness and refreshing feeling of a cool iron.

Why do most of the people fail at meditation?

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meditation
meditation

I failed many times after trying different types of meditation, including mantras, mindfulness or body scanning, My mind wandered most of the time, mostly ruminating anxious thoughts. Meditation was somewhat relaxing but felt like a waste of precious time. I was eager to get back to my to-do list, check my newsfeeds or simply move around.

I came to the conclusion that a silent mind, empty of thoughts, was probably easier to achieve when these meditation practices were developed over two millennia ago. Nowadays, each of the 1,440 minutes in a day can be an eternity. Our busy schedules and information overload are continuously triggering our monkey minds.

I discovered that what I needed was a daily routine of personal time for self-reflection. I developed a 15 minutes practice I call mindful framing. It consists of playing with your mind’s eye 5 scenes of fast-paced images. It starts by confronting, not avoiding, my sources of anxiety. Next leveraging my senses to reflect on the nature-mind-body connection. I explored my emotional strengths and weaknesses to ensure harmonization with the emotional worlds of others. I thought about best approaches to invigorate my body and mind.

After years of successful practice, with minimal mind wandering, I decided to write this book, try it yourself.