Stressed Out? A Good Night’s Sleep Can Cure What Ails You

Your child brings home a report card filled with low marks.  Your dog just bit your neighbor, and the kitchen sink no longer works.  You feel you’re under major stress.  As a result, you find yourself tossing and turning at night, unable to get a good night’s sleep.  This is truly unfortunate, because sleep can re-charge a person’s batteries, enabling him or her to better tackle the stressors that come along the road.

Stress-induced insomnia can take a variety of forms.  For instance, you may have difficulty falling asleep in the first place.  Or you may wake up hours earlier than you should.  You may find yourself waking up several times during the night.  Or you may even find that you feel tired when you wake up in the morning because you didn’t get good quality sleep.

One important point to remember is that you are not alone.  Just about everyone suffers from lack of sleep at some point in life.  That said, dealing with insomnia can be exhausting.  You might feel run down during the day and have difficulty concentrating.  You may turn to coffee in order to keep awake during the daylight hours, which can lead to a feeling of restlessness.  You may even try taking a nap in the mid-morning or late afternoon, only to find that you have difficulty sleeping again at night.

While old age, depression, and substance abuse can all lead to insomnia, it might be said that the number one cause is stress.   If your insomnia persists for a week, you should contact your doctor.  He or she may prescribe medication to enable you to get to sleep more quickly.   But you should be aware that there are other techniques you can use to deal with stress-related insomnia.

To begin with, try to determine the root cause of your stress.  This might be your job, your home life, or even some of your recreational activities.  Next, determine whether you are overscheduled.  By eliminating some of your commitments, you might be able to seriously reduce your stress level.  Then, do some problem-solving.  How can you make a stressful situation better?  It could involve engaging in positive thinking, changing your attitude about the situation, or coming up with solutions to resolve the situation.

There are also some concrete steps you can take to improve your sleep.  For instance, make sure that your bedroom is conducive to sleep.  This means finding the most comfortable bedding available, decorating your room with soft, subtle colors, and eliminating clutter or other signs of work in progress.

In addition,  condition yourself to associate your bed with sleep.  This means resisting the temptation to do work in bed, or study for your classes while lying down.  You should even try to avoid watching TV programs in bed.  The idea here is to eliminate stimulants from your sleeping area which could prevent you from falling asleep.   If you like to read in bed, make sure that you read only fun, fiction books, not significant non-fiction that could keep you up at night.

One other helpful tip is to set up a regular routine prior to going to bed.  It may involve taking a bath or shower to relax you or drinking some milk right before settling down to sleep.  Also, try to get up at the same time every morning so that you are following an established schedule.  In addition, make sure that you do not engage in drinking beverages with caffeine or alcoholic drinks after dinner.

Insomnia is one of the most dangerous side-effects of stress.  It can rob you of your energy, strength, and endurance.  It can make the simplest tasks difficult to handle during the course of the day.  And it can even lead to major depression.  If you find yourself having trouble getting to sleep at night, take immediate action.  Don’t wait for your body to feel the stress of night after night of sleeplessness.  The more proactive you are, the greater the likelihood that you’ll be able to combat insomnia, as well as the stress that goes with it.   Refreshed and renewed, you’ll be able to take on the challenges that come your way, once you’ve gotten enough sleep.

How To Relieve Stress By Meditation

The word meditation simply is defined as to be in a continuous contemplative thought or to simply just think about doing something. 

We all have different types of stress in our lives. You may be stressed out over a job, a relationship, children, or even finances. Taking the time to meditate in your own relaxing way will help with the stress you are feeling. I have learned that worrying about what is stressing you will not help solve the situation that is upsetting you.

You may think that taking time out of your already busy life to meditate is ridiculous. But it is not ridiculous! It can absolutely help calm your nerves which will help you relax enough to sit down and calmly work out the situation that is upsetting you. You may find that you can relax and meditate by sitting and relaxing in a hot bubble bath. If you are worried about not having enough time to sit and relax in a hot tub maybe you can just go outside for a breath of fresh air and take time to just collect your thoughts. After everything has calmed down you can then take the time to take a hot relaxing bath.

You know how easy it can be to lose your temper with kids.  So things don't get out of control you can do breathing exercises to help you meditate. Let the kids go outside for a few minutes or maybe let them watch a movie or whatever they like to do (within reason) for a few minutes so that you can get your thoughts together and meditate. Breathe in and out slowly and take time to think about what options you have to control the situation that has upset you. With having to deal with our children, our jobs, our relationships, and our finances it's a wonder we all can even go on every day.

Find a way of meditation that will work for you and you will see that, even if it's for only a few minutes, it will be a few minutes you don't have to worry about things. Check online or in your local library to find ways to relax. There will be many books on relaxation by meditation. When you are in a place like the library you can actually just relax in that environment where it is quiet. Get a couple of books and find the one that will help you the most.

Take notes on the other books you have read in your journal. Maybe check out a couple of books that talk about different ways of meditating and write down the chapters that interest you the most. Even if you start out by just learning how to have peace of mind that is a very big accomplishment. After you have found peace of mind you can then start working on the daily things in your life that has left you feeling empty inside. Remember you can have the life you have dreamed of if you just take the time to learn ways to help you with relaxation techniques. You can find fulfillment in your life and defiantly make a difference in your life and the lives of others who feel the pressures of everyday life.

Whether you find meditation and relaxation techniques through books, CDs, downloads, or even exercises, you will find that when your life is free of everyday stress you can then start to find solutions to the many different problems in your life in a calm peaceful way. You can go online and find self-help downloads about meditation. Do you want to just settle on a life that can make you miserable day after day? You may feel so empty inside that you feel as if you have no purpose in life.

You must remember you are using the thoughts in your mind to meditate so you want to take the time to clear out all the negative feelings you have in your mind in order to concentrate on how to improve your life and make a goal for yourself. Meditation can help. When you take the time to relax and really stop and think about things that are going on in your life you can also find that you are relaxed enough by meditating to find solutions to many different things you question in your life.

Cooking Up Stress Relief

Perhaps it shows through your fidgeting, your nail-biting, or your sleepless nights.  You feel as if you are under a great deal of stress, and you are searching for relief.  While there are many stress reduction strategies you could use, perhaps one of the best is one of the easiest:  cooking.

Cooking is an art as well as a science.  It takes a great deal of patience and persistence to become an excellent cook, and some of your experiments will inevitably end up in the wastebasket or down the garbage disposal.  Yet, there is something incredibly relaxing about sautéing onions, grilling chicken, or barbecuing pork.   You can become mesmerized by the scent of your culinary sensations.  The process of stirring, chopping, or slicing can be highly therapeutic.  You can feel a sense of accomplishment at the end of a good meal which can further reduce your stress level.

If you plan to take up cooking as a serious hobby, it is best if you begin by purchasing a good cookbook.  There are even cookbooks that promise you stress-free entertaining.  Selecting the cookbook can be a relaxing experience in and of itself.  Usually, cookbooks are loaded with interesting, eye-catching pictures.  You can also pour over delicious healthy recipes, imagining how to prepare them in your kitchen.

Next, you might want to invest in some sensible cooking supplies.  This will help to alleviate your stress when the time to cook arrives.  Make sure that you have aprons, a grater, a good set of knives, a colander, an array of sauce pans and skillets, and a collection of interesting plates to set your creations on.  The better prepared you are, the less stress you will experience in the kitchen.

Then, it’s time to head to the grocery store.  It’s best if you have prepared a list in advance based upon the recipes you hope to make.  This will save you time, stress, and possibly money at the supermarket.  Make sure that you schedule enough time to go through the grocery store—you don’t want to be rushed.  In addition to the items needed for your recipes, it’s a good idea to pick up some staples.  For instance, you should always have flour, sugar, milk, eggs, and a collection of spices on hand.

In order to minimize your stress level, it’s best if you can start by preparing meals for yourself or for close family members.  After you become proficient, you might want to graduate to dinner parties, but don’t expect to produce a seven-course meal during your first few attempts at gourmet cooking.  Select menu items that appeal to you; chances are they will appeal to your family as well.

Another possible stress-reducer is a cooking class.  Such classes are often offered at local community centers, YWCA/YMCAs, or community colleges.  Don’t take the course for credit—take it for fun.  The idea is to have a relaxing time by the stove.  You’ll enjoy camaraderie with other students and you might even socialize with them after class.  Taking a course can expand your horizons, helping you to become a well-rounded person.    

It is true that cooking can be stressful.  After all, if you have five children to feed, you’re low on food, and you have a baby who’s crying, meal time can be stress time.  However, if you permit yourself plenty of time to cook, you choose recipes that you enjoy, and you look at it as a hobby rather than drudgery, cooking can be quite relaxing and can actually help lower your blood pressure.

One thing you’ll want to watch when cooking is portion control.  If you make too much pasta, you might be tempted to overeat, causing health problems on down the road.  Also, it can be important to cook meals that are heart-healthy and that are not loaded with sugar and calories.  Otherwise, you could face the stress of battling a weight problem.  However, if you make sure that you cook plenty of vegetable dishes, you limit the number of desserts you prepare, and you keep close track of your carbohydrate intake, cooking can be a pleasant, stress-reducing experience.  The more practiced you become at gourmet cooking, the more you will look forward to it, and the less stressed you will feel.

Nature: A Great Stress-Reliever

We live in an age when stress seems to be around every corner, at every office.  The demands of modern life require us to be constantly “plugged in” through the internet, cell phones, and gaming devices.  You might feel as if your senses are constantly being bombarded, both at work and at home.  As a result, stress might have led you to the breaking point.

But there is a great universal stress reliever—one that is close to everyone.  Nature offers bountiful opportunities for relieving stress.  It might seem old-fashioned to “commune with nature,” but it can be incredibly cathartic, decreasing your stress level immeasurably.

First, you must be willing to take the time to drink in nature and all its beauty.  Often, we feel overwhelmed by commitments—so overwhelmed, in fact, that we become guilty if we take time out for ourselves.  However, if we are to successfully combat stress, we absolutely must reserve time for stress-relief, and nature can be one of the best stress relievers available.

Each season offers its own unique brand of stress relief.  In the autumn, we can be soothed by the multi-colored leaves on the trees, the crunch of leaves under our feet, and lovely October skies.  By experiencing the beauty of nature, we can become more relaxed and better able to take on life’s challenges.

In the winter, we can take brisk walks through the snow, watching the flakes delicately float down to earth.  We can be energized by the brisk winds and frigid temperatures.  We can also gain a certain amount of confidence in battling the elements, helping to relieve our stress level.

In spring, we can enjoy the true riches of nature.  We can experience the scent of flowers just beginning to bloom…the loveliness of plants that have survived winter’s scourge…and listen to the birds chirping in the trees.  Gazing at trees just beginning to bud can be incredibly soothing after a stressful day on the job.

Meanwhile, in the summer, we can experience nature at its most vibrant.  We can enjoy the scent of the grass after the lawn has just been mowed…and watch the trees gently waving in the summer breeze.  We can revel in the sun’s rays, or enjoy the refreshment of a summer shower.  Just a few minutes in the outdoors can reduce our stress level dramatically.

There are also a number of nature-related activities we can engage in in order to relax.  For instance, hiking offers a tremendous opportunity to see the splendor of nature up close and personal.  Skiing allows us to enjoy winter’s beauty, while a game of Frisbee can be a tremendous lift on a summer afternoon.  Because nature offers such a feast for the senses, enjoying the outdoors can bring a sense of calm and tranquility to our lives that few other things can.

Some people, like myself, have found a relaxing nature-related hobby in gardening.  Planting flowers or vegetables, trimming bushes, and weeding can help to relax both the mind and the body.  Others have found that yard work can help to reduce stress.  Such activities as mowing the lawn, raking leaves, or shoveling snow can help to remove us from sources of stress, giving us a much-needed break.

You may be so inspired by nature that you write poetry about the things you see and hear.  Such writing can be tremendously cathartic, especially when undertaken outdoors.  Lying in a chaise lounge under a tree, composing sonnets about flowers, can get your creative juices flowing—and lower your stress level in the process.

You might be surprised how therapeutic nature can be.  It can re-awaken your senses, allowing you to see things you might have missed before.  It can demonstrate to you the beauty of creation and give you a renewed vitality for life.  It can provide you with a welcome sanctuary from the world of blaring stereos and non-stop TV chatter.  Even if you don’t consider yourself a nature lover, brief periods outdoors can give you a new sense of purpose.  With such a positive outlook, your ability to handle stress will be enhanced.  In essence, spending a few moments outdoors is like taking a mini-vacation from the rigors of your daily life.

If You’re Feeling Stressed, Volunteer

At times, it can seem as if you’re on a constant treadmill at work.  There are deadlines to meet, people to consult, relationships to cultivate.  You may feel as if you’re under consistent stress, but you don’t know how to manage it effectively.  You could always quit your job, but your next position might be just as stressful.

Stress can take a tremendous toll on both body and spirit.  It can leave you feeling fatigued, making it hard for you to concentrate.  You may be more susceptible to illness as a result of your stress, resulting in increased absenteeism from work.  You may be more prone to getting into accidents, and you may feel as if you’re on edge much of the time.

There are a number of strategies you can employ to deal with stress.  But perhaps one of the most rewarding is to engage in volunteer work.  There is something so comforting about donating your time to helping someone else.  The mere act can elevate your spirits, helping you to better cope with the stressors in your life.  You are giving a tremendous gift—the gift of your time and talent.  And you find your reward in the smiles on the faces of the people (or animals) you’ve assisted.

If you’re considering volunteering, you don’t want the search for volunteer opportunities to be stressful.  Therefore, you’ll want to make the process as simple as possible.  A good resource can be your local newspaper.  Often, the Sunday paper lists organizations that are looking for volunteers.  The newspaper usually provides complete contact information, so you won’t have to hunt around for a phone number.

Deciding which organization to volunteer for can be a challenge.  There are so many causes worthy of our attention.  For instance, there are groups that assist people in times of disaster…groups that lobby for research to find cures for debilitating diseases…homeless shelters…soup kitchens…and pet shelters.  You might also consider volunteering at a school, where teaching assistants and mentors are always appreciated.

In order to decide where to put your talents to use, you might ask yourself some questions such as:

• How much time can you realistically devote to volunteer work?
• Are you limited to doing your volunteering in the evenings or on weekends?
• How much of your own money can you spend in connection with your volunteer work?
• What causes are the most important to you?

The answers to these questions could help you to choose the volunteer opportunity that’s right for you.

Next, you’ll want to tour the volunteer facility.  You want to get a sense of whether you will enjoy the work.  If you find that the other volunteers are difficult to work with, it could simply produce more stress in your life.  Usually, an initial tour will help to give you a good idea of what it would be like to actually volunteer at the facility.  Also, be sure to find out if the organization offers training to its volunteers.  This could be quite important, especially if you have only a nodding acquaintance with the work of the organization.

Volunteering does require commitment, and you might be wondering if that commitment will add additional stress to your life.  Actually, the opposite will probably be true.  If you find yourself being energized by your volunteer work, you’ll be able to put your problems in better perspective.  Knowing the difficulties that other people face can make your troubles seem quite negligible in comparison.  However, you will want to make sure that you don’t overcommit.  Devote only a limited amount of time to your volunteer work, and resist the urge to do more.  Otherwise, you could find yourself exhausted by the end of the week and unable to perform well on your job.

Volunteering can be one of the great joys in life.  It is a privilege to serve other people, to make a difference in another person’s life.  Through your volunteer work, you’ll be able to meet people you might otherwise not have the opportunity to encounter.  You can forge friendships which can last a lifetime.  You’ll be contributing greatly to your neighborhood and your society, and your little corner of the world should be brighter because of it.

For what organizations or causes have you been a volunteer?

Exercise: The Ultimate Stress-Reliever

Perhaps it’s the result of having a new job, a new partner, or a new baby. You are overwhelmed with a feeling of excitement. Yet, you feel inadequate as well. As a result, you are under a tremendous amount of stress. At times, you might feel as if there’s no relief in sight—as if you’re on a treadmill which shows no signs of stopping anytime soon.

However, the secret to effectively dealing with the stress may be to get your body onto an actual treadmill. Exercise can be the key to stress relief. It’s an obvious antidote to fatigue. It can make you feel more energetic, improving your strength and resiliency. It has been shown that individuals who are more physically fit often experience fewer health troubles. In addition, exercisers are less likely to suffer from psychological problems such as depression, binge eating, or insomnia.

Without exercise, you are increasing the likelihood that you will be afflicted with colds, flu, or other medical problems. Aerobic exercise in particular can improve your cardiovascular system and decrease your anxiety level. Some studies have shown that, during aerobic exercise, a chemical is produced in the brain which helps to heal the body from stress-related conditions. You should exercise at least three days a week for 30 minutes at a time in order to improve not only your health but your mental outlook.

If you find it difficult to become motivated to exercise, there are a number of steps you can take. To begin with, you can join a gym. Knowing that you’ll have to pay monthly fees may make it more likely that you will actually end up exercising. You might also consider enlisting the aid of a personal trainer. A trainer can provide powerful motivation, pushing you to complete exercises you never thought possible. Another idea is to join an exercise class. There, you’ll meet other people who are in a similar position. The camaraderie that develops between exercisers can help to reduce your stress level.

In general, exercise should make you feel less anxious. Your muscles become less tense and you will be less shaky after a round of exercise. It has also been shown that exercise leads to an hour and a half to two hours of relaxation response. This has also been referred to as the endorphin response. As a result, your mood will improve, enabling you to deal more effectively with stress.

Exercise can also improve your self-image. You’ll experience greater self-worth, which will, in turn, reduce your stress level. A confident person is an individual who knows how to handle stress without becoming flustered. As a result of exercise, you may also end up eating better. Your improved menu may also prove to be a stress reliever. For instance, if you give up caffeinated drinks, you might become less jittery.

In addition to your sessions in the gym, you should be looking for additional opportunities to be active. This could mean taking the stairs instead of the elevator, walking to work instead of driving, or playing touch football in the backyard with your children. The point is to get moving—and keep moving—at every available opportunity.

Exercise quickens the blood flow to your mind, offering the brain additional sugars and oxygen which can be important if you are concentrating. Exercise can also clear out waste products from the brain which can result in unclear thinking. You will also feel a greater sense of well-being as a result of exercise.

As has been shown here, exercise is beneficial for both the body and the mind. As a result, it can relax you when other techniques fail. By engaging in exercise, you free up your mind, enabling you to concentrate better and work more efficiently. Chances are you will not only feel better, you will look better as well. With your brain under control, you should experience less stress. Granted, exercise takes time and requires discipline, but it is well worth the exertion. The good feelings you get from a powerful workout can actually last for days. You may find that you actually look forward to working out because of the tremendous benefits it brings with it.

What is your favorite exercise to overcome stress?

Balancing Cortisol for Weight Loss and Health

Some have called it the “master” of all hormones. Others curse it for its ability to wreak havoc on our body’s fragile endocrine balance. In spite of the mixed opinions one thing is certain: cortisol is a powerful hormone necessary for life. But if its level is not optimal in your body, your health could suffer.

What is Cortisol?

The hormone cortisol is produced in the adrenal glands and is primarily responsible for regulating blood sugar, helping to metabolize fats, protein and carbohydrates and assisting in managing our stress response. We all have times of stress in our lives, and cortisol helps us to function during these times.

When the stress goes up, cortisol kicks in and delivers help. We get a quick burst of energy, our memory sharpens, our immunity increases, and our sensitivity to pain decreases. These are all important and natural functions of cortisol and ensure that we are able to weather the curve balls that life throws at us.

However, if the stress doesn’t let up, neither does the cortisol. Unfortunately, what is healthy in small bursts becomes dangerous over the long term. If you have persistent stress in your life, then you have cortisol levels that are out of balance: your body makes so much cortisol that it detrimentally affects your health. This leads to adrenal fatigue.

When you have prolonged, high levels of cortisol in your bloodstream

• you will crave foods that are high in carbs (like cake and cookies), 
• you will gain weight in your abdominal area (which increases your risk of heart disease and diabetes), and 
• you will have trouble sleeping

Cortisol and the Circadian Rhythm

Our bodies produce different chemicals during the day and night that control our sleep, energy and mood. The natural rhythm of this cycle is known as the Circadian Rhythm, and cortisol is a key player.

Under normal circumstances, your body produces cortisol in amounts largely determined by the clock. Levels tend to be higher in morning—triggered by the emerging daylight--giving you a boost of energy to jumpstart your day.

As the day wears on, cortisol levels should drop, helping to prepare you for a good night’s sleep. Likewise, Melatonin (another hormone that affects your energy and sleep habits) levels should be lower in the morning but as the daylight fades, they should increase, helping you to begin relaxing and preparing for sleep.

However, if you are under constant stress or if your adrenal glands are not functioning properly, your cortisol level may not drop off during the day. Instead, it may actually rise and stay at a dangerously high level. By the time bedtime rolls around, you will not feel sleepy. You will feel “tired but wired,” and be unable to relax and fall asleep.

Reset Your Circadian Clock

If you suspect that your natural, circadian rhythm is disrupted, don’t despair. There are several things you can do to reset your clock so you can start sleeping better at night and waking up more refreshed in the morning.

Try the following tips:

• Reduce stress. Easier said than done, I know. But many times our stress levels are correlated to our response to stressful situations. Learning how to cope with stress more effectively may be all it takes to balance your cortisol.
• Be consistent. Going to bed and getting at the same time each day will help to regulate your circadian rhythm. Practice this habit to slowly coax your body into a schedule.
• Use light wisely. Since your circadian rhythm is partially controlled by light, darken your room well when you go to bed, and flood it with light when it is time to get up. Try using a full spectrum light in the mornings.
• Avoid naps. If your circadian clock is off, you may find that you get very sleepy in the afternoon. However, taking a nap may make it more difficult to fall asleep at night. Try to resist naps.
• Eat most of your calories early. If you can eat the bulk of your daily calories earlier in the day as opposed to later in the day, you may find that you can recalibrate your circadian rhythms more easily.

The Power of Neurotransmitters

In the case described last week, we saw how releases of dopamine, epinephrine and cortisol among other neurotransmitters could result in the fight or flight response.

But something very similar, albeit much milder also happens when you experience chronic stress. Chronic stress is the kind of stress that ‘doesn’t go away’. This is not a lion but rather an impending deadline at work, wedding planning, property investment, debt, relationship problems, etc.

This triggers a very similar stress response, which results in continued changes in your body such as suppressed immune function and digestion, a certain amount of tunnel vision, dread and anxiety etc. So when you’re stressed for long periods, this negatively affects your ability to relax and to enjoy any experiences – but it also impacts negatively on your health in more ways than you might immediately expect.

Dopamine makes us more driven and focused for instance but only on the thing that is causing the stress. This reduces activity across our brain so that we are more tightly focused on specific thoughts, emotions, ideas and inputs. That’s why ‘eustress’ can actually be a good thing and make you more likely to revise for an exam. But it has also been shown in studies to make us less creative because we’re less able to let our mind explore different, diverse ideas. Likewise, stress also makes it hard for us to focus on anything other than that thing that has our attention.

What’s more, is that stress can seriously undermine your ability to impress or influence others. That’s because stress is a sign that you’re nervous or afraid. If you give of these signs in front of a competitor, then it makes you appear to be less confident and thereby sends the signal that they must be the alpha to your beta. Likewise, if you are anxious when approaching a potential mate, it suggests on an unconscious level that they must be a better potential mate than you – that they are out of your league or at least that you perceive that to be the case!

As you can see then the ability to control your stress response can be a fantastic asset and help you to focus more when you need to, to run faster and to fight harder – or just to appear completely confident and in control in stressful situations.

More Neurotransmitters and What They Do

Conversely, other neurotransmitters can be released in response to pleasure, exercise, sunlight, tiredness, darkness, excitement and more. And these all affect our mood and our ability to focus in other ways.

• Serotonin is the neurotransmitter that we think of as the ‘happiness hormone’. This is what makes us feel content and happy and it also has a range of other roles such as suppressing pain and decreasing appetite by stimulating the production of leptin. 
• Melatonin is the neurotransmitter that makes us sleepy! 
• GABA is an inhibitory neurotransmitter that reduces activity in the brain and can thereby suppress stress and further encourage sleep. 
• Dopamine is essentially a neurotransmitter that is related to goal-oriented behavior. It makes us more focussed and increases memory among other things. 
• Acetylcholine is one of the principle excitatory neurotransmitters and also plays an important role in memory. 
• Nitric Oxide is a vasodilator and helps get more blood to the brain and muscles. It also activates neurons that aren’t directly connected and thus has an important role in helping us to wake up. 
• Testosterone is the ‘male hormone’ that is linked to aggressive thoughts and behaviors as well as drive and confidence. 
• Estrogen is the female hormone and can have a big impact on mood. 
• Cortisol is the ‘stress hormone’ and makes us more alert while creating feelings of dread. It’s also linked with appetite, this time making us hungrier via another hormone/neurotransmitter called ghrelin. 
• Substance P is the neurotransmitter related to the transmission of pain. It also happens to be linked to anger according to some recent research. 
• Oxytocin, often called the ‘love hormone’, makes us more agreeable and creates feelings of loving protection and bonding. 
• Glutamate is another of the most abundant excitatory neurotransmitters and exists in vast quantities compared to any other neurotransmitter. 
• Anandamide is the ‘bliss’ neurotransmitter and also appears to stimulate creative thinking.

Once again, these neurotransmitters are released in response to our experiences and thoughts. When a mother sees her child, her brain floods with oxytocin which makes her more likely to bond with the child and feel the need to connect.

When you go on a rollercoaster, your body produces epinephrine and anandamide. When you have just had a great day out, you will be filled with serotonin and feel happy and positive.

In short, your happiness, productivity, creativity, attractiveness, relationships and much more are all responsible for different quantities of these various neurotransmitters.

Neurotransmitters for Incredible Abilities

Certain ‘states’ can be triggered via the release of specific neurotransmitters and this can be incredibly desirable/positive in some cases.

One example is the much-studied ‘flow state’. A flow state is a term for that moment when everything seems to fall into place and you are able to perform at your very best. This results in absolute focus, heightened reactions, improved problem solving and more. It happens when you’re snowboarding for instance and the world seems to suddenly slow down, allowing you to pull off incredible moves with expert timing. It also happens when you’re so lost in your work that you forget to the toilet or even look up from the computer. And it happens when you talk to a friend all night without realizing how long the conversation has been going.

In short, this experience is what total, creative focus feels like. And chemically, it is very similar to the fight or flight response but minus the sensation of fear or dread that normally comes from that. Instead, there seems to be a release of anandamide, which enhances creative problem solving while creating that sense of exhilaration that is so addictive to adrenaline junkies. At the same time, brain scans show that the prefrontal cortex – the part associated with planning and self-doubt – appears to shut down. This is what removes our sense of time passing and allows us to stay completely fixed on the moment. It’s known as ‘temporo-hypofrontality’.

It is thought that all major athletic records were set by flow states and that most highly successful start-ups get to where they get to thanks to flow states. So imagine if you could trigger a flow state at will and thereby achieve complete focus and perfect problem solving!

The opposite of this state is what’s known as the ‘default mode network’. This is a network of brain structures that light up when we are completely lost in thought, often while our bodies carry out mundane tasks like showering. This is what allows us to explore diverse regions of our brains and find new connections between ideas – and it’s what is believed to have helped Einstein dream up special relativity while working at the patent office.

The ‘flashbulb memory’ meanwhile shows us how our brains can be capable of laying down much clearer memories during times of extreme shock, such as the moment you heard about 9/11. Likewise, ‘hysterical strength’ shows how a strong enough fight or flight response can actually increase muscle fiber recruitment to the point where women have been able to lift cars off of their children trapped underneath.

One underground movement that is interested in the idea of using neurotransmitters to accomplish more is the ‘nootropics’ movement. Nootropics are ‘smart drugs’ which tend to work by blocking certain neurotransmitters and encouraging the production of others. These can work like the film ‘Limitless’ but on a much less powerful scale – slightly increasing memory, focus or even confidence.

The problem with nootropics is that they often come with side effects, haven’t been tested in the long term and generally make it harder for us to switch mental state as we need to. It’s no good being highly focused if it means your creativity will be suppressed!

Luckily, there are other ways to encourage the production of the correct neurotransmitters to invite the mental states we want.

Next week we'll look at how healthy eating and sleep help to improve our mental health.

Listening to Your Body

I was trying to have this post ready last week but Canva was refusing to download the pictures, skewing my posting schedule.  Then came Friday's massive outage.  So frustrated by it all I gave up on completing this post last week.  Technology...can't live with it, can't live without it.

For many of us, better health does not come naturally. It is something we all must work on in order to lead healthy lives and have overall excellent health. This means listening to your body and understanding what it's telling you about what's going on inside the body. Here are four ways you can listen to your body so you can have a life that is sustained by good health.

You can listen to your body every time you put on your clothes or when stepping on the scale.  Do your clothes fit right?  Are they becoming too loose on you or are they fitting snugly?  Is the scale tipping one way or another in the wrong direction?  If you find that you are losing too much weight or packing on the pounds, it may be that you are being affected by stress and are not eating in ways that promote good health. Good health comes from eating a balanced diet of fruits, vegetables, whole grains, and lean meats. This is in lieu of eating processed foods such as cookies, cakes, processed meals, and candies—all of which have excess calories and preservatives that are generally unhealthy for you. 

Eating too little can affect your health as well. (I tell Benny this all the time since the only meal he really eats is the dinner I prepare.) When you eat less than the amount of food you are supposed to eat, you can suffer from lack of proper nutrients. Lacking in proper nutrients, your body does not function properly and you can cause yourself to be sick from lack of the nutrients to support immune health.

Your digestive system is not only the way you get proper nutrients but also it is a main way your body uses to protect itself from pathogens. The digestive system is one big part of the immune system so you need to treat it with the care it deserves. This means paying attention to episodes of diarrhea that can strip the colon of protective bacteria, constipation, and indigestion from being under excess stress or eating the wrong foods. 

#HealthyTipsByaccuflora Day 1: What is a #probiotic and why should you take them? Merriam Webster defines a probiotic as a microorganism that when consumed maintains or restores beneficial bacteria to the digestive system. Rich meals & #fastfood can leave us feeling sluggish, bloated, and irregular. #Dairy products may be difficult to digest. #Stress & #aging may affect our digestive system. #healthyliving #digestivehealth #probiotics #guthealth #LAWRTW #longandwindingroad #longandwindingroadtowellness #BrandNewMe

A photo posted by Cassandra Schmigotzki (@longandwindingroadtowellness) on Oct 23, 2016 at 1:33pm PDT

You can care for your digestive system by eating healthy foods and by taking probiotics, which can 

replenish the gut with good bacteria. Probiotics can be taken in by eating plain yogurt with live cultures or by eating fermented foods such as sauerkraut and kefir. 

If you can’t get it in the foods you eat, you can purchase many probiotic supplements at the drug store or online. Some of the best probiotics are those that come in spore form. The spores can survive the acidic environment of your stomach and then release the live bacteria in the intestines, where they take root and drive out the bad bacteria and fungi.

This means following your blood pressure and pulse very carefully. If you are inactive or have a family history of high blood pressure, you may be suffering from high blood pressure and not know it. This means you have to check your blood pressure every time you run across a blood pressure machine at the drug store or grocery store. When you see the doctor, your blood pressure will be taken as well. If it is consistently elevated, you may need to be on an anti-hypertensive medication or modify your diet and exercise program so you can avoid some of the many complications of high blood pressure.

You should check your pulse as well on a periodic basis. A high pulse can mean that you are too inactive or are under a great deal of stress. Exercise can cause your heart to function better and will slow your pulse to normal levels. 

Feel tired, but keep pushing yourself past your limits? Are you fighting fatigue on a regular basis, instead of taking the time to rest and rejuvenate? Fatigue and low energy are both your body talking to you and letting you know that you need to rest and relax, if you don’t listed you will crash and burn.

Are you ignoring anxiety, instead of looking to erase its sources and lower stress levels? Stress kills, and you are the only one that can take care to reduce its load on your body, mind, and spirit. Great ways to fight stress and its impact are Tai Chi, meditation, yoga and taking vacations on a regular basis.

Where do you need to listen to your body more?