happy Archives - Amazing Health Advances

Even if It’s Forced or Phony, Smiling Brightens Your Mood

AHA Publisher — Wed, 09 Nov 2022 08:00:16 +0000

Abigail Klein Leichman via Israel21c – When we feel happy, we smile. New research indicates the opposite is true, too — posing our muscles in a smile brightens our mood. The collaborative study, described in Nature Human Behavior by an international team of researchers led by Stanford University’s Nicholas Coles, found strong evidence supporting the long-debated “facial feedback hypothesis.” The Many Smiles Collaboration purposely included researchers on both sides of the debate. They collected data from 3,878 participants in 19 countries. In Israel, Ben-Gurion University social-cognitive neuroscience researcher Niv Reggev and his PhD student Aviv Mokady recruited 105 BGU freshmen to do the online study. One-third of participants were directed to hold a pen or pencil in their teeth without letting their lips touch it, thus forcing a smile. Another third was asked to mimic the facial expressions seen in photos of smiling actors. The final third had to move the corners of their lips toward their ears and lift their cheeks using only the muscles in their face. In each group, half the participants performed the smiling task while looking at cheerful images of puppies, kittens, flowers and fireworks, while the other half saw a blank screen. To measure the difference in effect, they were shown these same images (or the blank screen) again while directed to keep their facial expression neutral. Noticeable Increase in Happiness Analysis of the data revealed a noticeable increase in happiness among participants mimicking smiling photographs or pulling their mouth toward their ears. This was true no matter what country they came from. There wasn’t a strong mood change in participants using the pen-in-mouth technique, possibly because it involves clenching the teeth and therefore isn’t an accurate analog of smiling. “The stretch of a smile can make people feel happy and the furrowed brow can make people feel angry; thus, the conscious experience of emotion must be at least partially based on bodily sensations,” Coles said. Reggev tells ISRAEL21c that like Coles, he was “on the fence” regarding the facial feedback hypothesis before the study. Afterward, Reggev felt “somewhat convinced that if you make people activate the right muscles it can make them happier.” “Based on the results, which were quite robust, people should try to make themselves smile,” the Israeli social psychologist concludes. To read the original article click here.

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How to Hack Brain Chemicals to Boost Happiness

AHA Publisher — Mon, 28 Dec 2020 08:00:45 +0000

Christine Ruggeri, CHHC via Dr. Axe – Most people understand that the brain regulates mood, but how exactly does that happen? While scientists continue to explore and learn about how brain function is linked to emotional health, they do know that brain chemicals play a critical role. Our brain chemicals serve as messengers, sending signals to nerves throughout the brain that impact the way we feel. Did you know that there are simple ways to boost the release and action of our happy hormones? It’s true — small actions can positively impact mood, energy and state-of-mind all because of feel-good brain chemicals. What Are Brain Chemicals? There are millions, or even billions, of chemical reactions occurring in the brain at any given moment. These reactions make up the dynamic system that controls mood, perception and more. Neurotransmitters are the chemicals that send messages from neuron to neuron. Neurons (or nerves) are present throughout the brain and work to send and receive messages. Researchers have found that electrical and chemical signals allow for communication within and between neurons. This is how the brain communicates with itself. Neurotransmitters can be classified into two categories: excitatory and inhibitory. Excitatory messengers work to stimulate brain activity, while inhibitory messengers slow down the chemical reactions. Types/Varieties When it comes to understanding the chemical network within the brain, you need to know about the key players: dopamine, oxytocin, serotonin and endorphins. These brain chemicals, or “feel good hormones,” have a major impact on your mood, and they play a role in your mental, emotional and physical health. When we feel happy, safe, proud or connected, our bodies release these brain chemicals. 1. Dopamine Dopamine is known as the “feel good hormone” because it supports reward regulations in the brain. It plays a critical role in everyday behaviors, like how we feel, move and eat. In moments of pleasure or reward, we get a rush of this brain chemical. On the flip side, when dopamine levels are too low, we can feel helpless and less motivated. Dopamine is strongly linked to the brain’s reward system. It promotes feelings of reinforcement and motivation and modulates learning. Research also links dopamine to behavioral effects on movement, cognition and timing. After finishing a task, being complimented or celebrating a small victory, you get a rush of dopamine. 2. Oxytocin Oxytocin is known as the “love hormone” because it plays a role in many aspects of social bonding and sexual pleasure. The effects of oxytocinproduction are the opposite of what occurs after a cortisol release. We feel calmer, with a sense of joy and security. Research indicates that oxytocin enforces pro-social behaviors and bonding. When we are excited about a social engagement, we actually get a burst of oxytocin, which makes us want to socialize even more. Oxytocin also boosts our ability to react to stress in a healthy way. 3. Serotonin Serotonin plays a role in a range of neuropsychological processes. As a brain chemical, it works to regulate mood, energy balance, motor function, pain perception, appetite and cardiovascular function. Research on serotonin shows that the neurotransmitter is involved in the regulation of many key activities, including behaviors, mood and memory. This is why serotonin is used as a primary treatment for a number of disorders, including major depressive disorder, PTSD, anxiety, aggressive behavior, panic disorder and obsessive-compulsive disorder. 4. Endorphins Endorphins are a group of chemical substances that are known as “opiate peptides.” Endorphins like enkephalins and dynorphins are associated with feelings of euphoria, pleasure, sexuality and pain relief. Endorphins promote a sense of well-being and even feelings of bliss. On the other hand, low levels of endorphins are linked to emotional and physical pain, risk-taking behaviors, and an increased risk of addiction. Endorphins serve as natural opiate peptide chemicals that have a lot in common with prescription anti-anxiety drugs and opiates. Studies show that when these brain chemicals are released, they help manage pain, provide a sense of euphoria and promote feelings of pleasure. How to Hack Happiness Hormones 1. Eat Healthy Foods Did you know that simply eating nourishing foods can promote the production of your happy hormones, like dopamine? In fact, some foods are called “brain foods” because they help release neurotransmitters. Some of the best foods for your happy hormones include: good-quality protein beans nuts seeds healthy fats antioxidant fruits and veggies 2. Play With Your Pet Playing with a pet can certainly boost your brain chemicals, especially oxytocin, which is your “love hormone.” If you have a pet, petting him or her or playing around is actually great for your own mood and well-being. No pet? That’s what friends and neighbors are for! 3. Hug Someone Want to boost your oxytocin naturally? Bring it in for the real thing. Hugs bring on feelings of comfort, togetherness and joy. Humans benefit from several hugs a day — and make sure they last about 20 seconds or longer. The “extended hug” is really what gets your love hormone going. 4. Take a Walk Outdoors I’m sure this isn’t the first time you’re reading that walks outside are good for your health. It’s grounding and brings on feelings of peace and relaxation. It does this by promoting the production of serotonin, which regulates your mood, energy levels and pain perception. 5. Exercise Exercise or any form of physical activity is a great way to boost serotonin levels. This can be running, swimming, cycling, weight lifting, yoga and more. Moving your body and getting your blood pumping leave you feeling energized and in a better mood. 6. Give Someone a Compliment Did you know that giving someone a compliment can improve your mood too? Little gestures like this increase the release of oxytocin, making you feel loved, forgiving, protected and secure. 7. Joke Around With Friends Laughing increases endorphins, the brain chemicals that are associated with pleasure, motivation and social connection. Simply joking around with friends can impact your mood and even help relieve pain. 8. Watch Comedy If you aren’t in a social setting, you can still boost those endorphins by watching a comedy and LOLing. Any form of laughter is going to boost those brain chemicals and help improve feelings of sadness or isolation. 9. Hold Hands What better way to increase oxytocin levels than to do a little hand-holding? Holding hands promotes the release of your love hormone and causes feelings of togetherness. Oxytocin also makes you feel safe and happy, and it helps your body deal with stress properly. 10. Show Kindness Small acts of kindness can lead to happiness and a sense of peace. That’s because it helps increase the work of brain chemicals like oxytocin and dopamine. Do something simple, like holding the door for a stranger, getting involved in a fundraiser or even simply smiling at a co-worker. 11. Spend Time in the Sun Ever wonder why you feel so relaxed after spending time in the sun? It helps increase serotonin, for starters. Serotonin improves your mood, memory, digestion and wound healing, so don’t miss your daily dose of sunshine if you can help it. 12. Get a Massage The sense of touch promotes the production of oxytocin and leaves you feeling less stressed, more connected and at peace. Getting a professional massage is a great way to boost your overall wellness, or asking a loved one for a short massage works too! Massage therapy boosts happy hormones and even raises your immunity. 13. Complete a Task You know that feeling you get when you complete a task? It’s a feeling of accomplishment, some excitement, a little warmth within. That’s a boost of dopamine, your reward center saying you’ve done a great job. Whenever you complete a mask, celebrate for a few seconds, and feel your neurotransmitters do their work. Risks and Side Effects These are easy and natural ways to boost your happy hormones, or brain chemicals. There are no risks or side effects to taking these small steps to promote a better mood and greater happiness. If you try these actions but feel like you can’t get out of a slump, seek advice from your health care professional. Conclusion Neurotransmitters are brain chemicals that send messages from one neuron (or nerve) to another. Millions, if not billions, of messages are sent throughout your brain at any given moment. The release of brain chemicals, or happy hormones, has a significant impact on your mood, perception, energy, digestion and more. The happy hormones that you can boost naturally are serotonin, dopamine, oxytocin and endorphins. Simple acts like laughing with friends, holding hands, eating a healthy meal and walking outdoors can help increase the levels of these feel-good hormones. To read the original article click here. For more articles from Dr. Axe click here.

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How to Be Happy: 15 Life-Changing Steps

AHA Publisher — Wed, 12 Feb 2020 08:00:54 +0000

Dr. Josh Axe, DC, DMN, CNS – Who doesn’t want to be happy? Aside from just feeling better on a daily basis, there is even scientific research to show us that being happy has concrete health and life benefits. As researchers point out, Positive emotions contribute to important downstream life outcomes, including friendship development, marital satisfaction, higher incomes and better physical health. People who experience frequent positive emotions have even been shown to live longer. Indeed, a recent meta-analysis of nearly 300 findings concluded that positive emotions produce success and health as much as they reflect these good outcomes. How can you be very happy? This is as much a matter of science as it is an art. Your mind is made to experience life from a place of joy and contentment. In fact, positive words and thoughts actually activate brain cells and reverse the signs and mental strain of depression. On the outside, when you see happy people, it just seems to be easy, like it’s a personality trait. But in reality, they are always choosing happiness. Choosing to see the good, letting go of what they cannot control, and allowing peace to live in their life. If you follow the 15 steps described below, there’s a good chance you can learn how to be a happier person. How to Be Happy? Happiness in its truest meaning is contentment. And contentment doesn’t start as a feeling, but as a choice to look at all that you have and all that is good in your life, and experience those good things more than you dwell on the bad. You might assume that happiness is something that some people feel based on their current circumstances — like their occupation, family, and health for example. But the more we learn about what results in happiness, the more we see that feeling happy actually requires effort and is much like a skill; with that effort, happiness is likely achievable for anyone. As science tells us, “happy people become more satisfied not simply because they feel better, but because they develop resources for living well.” • Happiness is an attitude and a choice, way more than we would like to believe. • It’s a byproduct of both releasing yourself and others from the burdens of life and choosing to live out of what you can control, rather than harping on the things you cannot. • The cool thing about happiness is that it is cumulative, meaning small feelings of daily joy can lead to significant improvements in your mood. • Happiness usually works in a cyclical pattern, with feelings of being happy leading to even more happiness. As researchers explain, “Positive emotions contribute to judgments of life satisfaction, well-being, and happiness in daily life and they are proposed to trigger upward spirals toward improved emotional well-being and happiness.” 15 Life-Changing Steps So how do you find happiness? The best habits happen in small manageable steps. Want to drink more water? Then start by adding just an extra half a glass or a full glass per day. Then add to it another half a glass the next week. Little by little you build the habit until it feels like a comfortable part of your life. Happiness works the same way! Maybe this week, you try to just decrease how much you complain, then next week, try practicing gratitude. To start your own “upward spiral” of happiness, here are 15 steps to take: 1. Choose to Be Grateful It may seem cheesy, but gratitude is a part of being happy that you have complete control over. It is so easy to complain about all the little things out of your control that frustrate you, especially if you work around a job with other people complaining about the same things. Instead, focus on the things you can control. Start with your own thoughts! Try spending five minutes every morning saying or writing down everything you are grateful for. Or, as part of healing prayer, regularly thank God for everything you have. Just fostering gratitude opens up places of joy for all that you have walked through and all the blessings that you have. This practice also helps bring attention to the things you are thankful for in your life that are going well. It’s easy to focus on the negatives sometimes; even research supports that “like any emotional state, feelings of joy, gratitude, interest, and contentment typically last only a matter of minutes…moreover, positive emotions are less intense and less attention-grabbing than negative emotions and are more quickly to diffuse.” Being swept up in financial worries, a struggling relationship or a health concern is far too common, but when we make a point to reflect on what we do have, we reap the many mood-lifting benefits of gratefulness. Studies have shown that by practicing forming “gratitude lists,” we can actually noticeably alleviate worry and boost our mood. Aim to do gratefulness practice every day if you can, either in the morning or before bed. Finding the “extraordinary in the ordinary” can lead to some serious positive changes in your life. According to one study, Gratitude is an important human strengths that contributes to subjective happiness. Grateful individuals are especially appreciative of the contribution of others to their happiness… Results imply reciprocal relationships among gratitude, subjective happiness, and good social relationships. Consequently, compared with unhappy people, happy people report close and satisfying relationships and feel more gratitude in their lives. 2. Choose to Forgive We know from studies that a major cause of depression stems from a lack of forgiving others. When we hold resentment or anger against someone that we haven’t yet forgiven, we are stuck in the past. One of the key traits that leads to happiness is living in the present moment as much as possible, instead of harping on uncontrollable events that have already taken place. If forgiveness is holding you back from experiencing joy here and now, then it’s time to release the anger you’re holding. Ask yourself, is there anyone that I haven’t forgiven? Even yourself? Sometimes, even if we have forgiven someone in our mind, it takes a few times of practice to really forgive them in our hearts. Forgiveness isn’t just forgetting, but actually releasing them from a debt that they may truly owe us. As the saying goes, refusing to forgive is like drinking poison and expecting the other person to die. Is any grudge worth damaging your own life and happiness? Who is it that you need to forgive and let go of, so that you can move on and live your life to the fullest? Keep in mind that forgiveness is an act of kindness and compassion. Kindness towards others takes us out of our own mind and away from our own worries, plus it’s also contagious and usually leads to even more kindness. If you tend to be shy, often keep to yourself, or don’t know where you could potentially be of service, start small and keep in mind that every kind act and positive intention counts. 3. Use Positive Words Want to know how to be happy when you’re alone? If you want to learn how to be happy with yourself, start by focusing on your self-talk. Whether you are talking to yourself or others, the words you say and think have power. As it says in the Bible, “The power of life and death is in the tongue…” – (Proverbs 18:21) Neuroscientist Andrew Newberg, M.D., has been doing studies that actually prove this is true – that positivity through words can literally change your brain. He studied the brain and the effects of the spoken word or thoughts and found that even a single negative word increases activity in the amygdala, or the fear center of our brain. The body begins to release stress hormones and neurotransmitters that interrupt your brain’s normal activity. Angry words shut down the functioning ability of the frontal lobe which moderates logic and reasoning centers. Prolonged exposure to negative people or your own negative words, really can affect your ability to experience and expect joy and happiness. Research shows that speaking positive words, or even holding a positive word (like love, peace, joy, etc.) in your mind activates the frontal lobe and the motor cortex, which can move you into action and create an “upward spiral.” 4. Encourage Others Happiness is said to be contagious, as we can lift others up by demonstrating what joy is all about. Practice recognizing the best qualities that others around you have to offer, instead of focusing on their flaws. Show appreciation and respect for the good things that your family, coworkers, and friends do for you each and every day, and ultimately encourage them to seek out happiness for themselves. While it seems that encouraging others is a selfless act, being motivating and kind to those around you actually has benefits for your own happiness too. As studies suggest, “happiness is increased simply by counting one’s own acts of kindness.” Therefore, paying someone a compliment, giving them a confidence boost and recognizing their accomplishments can make your day, in addition to theirs! “A strong correlation exists between the well-being, happiness, health, and longevity of people who are emotionally and behaviorally compassionate”, states a study entitled “Altruism, happiness, and health: it’s good to be good.” 5. Be Intentional with Your Time Pay attention to how you currently spend your time each day. Start by making a list of what you do when you’ve got some free time: reading, watching TV, reaching out to family, working, exercising, etc. Write these activities down and estimate how many hours you are putting effort towards these things daily. Now write down a list of the top five things that are most important to you. How do your two lists compare? What are you spending time focusing on that isn’t serving your higher purpose, priorities, and goals? The most successful people in the world learn how to let their schedule reflect their truest priorities. If you can switch out 30 minutes of TV watching each day with 30 minutes of “you” time — maybe by taking a relaxing walk in nature (especially if you live in a city), cooking a new recipe, reading an inspirational book or trying energy healing — imagine how different your week would wind up feeling? Rewrite your schedule so that your day looks proportional to your values. Practicing time management in this way, by eliminating wasteful activities and blocking off dedicated time for the things that make you happiest, is a great way to feel more joy each and every day. “The bad news is time flies. The good news is you’re the pilot.” ― Michael Altshuler 6. Make a “Bucket List” Make a list of all of the things you’ve always wanted to do, but have been putting off for one reason for another. Interested in paddle boarding? Always wanted to try snorkeling? Prioritize the things that bring you joy and make a point to do the activities that are novel to you and would help bring you feelings of excitement and happiness, even if they seem small and trivial. When we write down our goals it makes them real. So write down your goals for the things you want to do and write down tangible steps you want to take each week, month or quarter to make this “bucket list” items a reality. As research points out, small feelings of joy add up and create a bigger sense of happiness, so don’t neglect the little things that bring a sense of accomplishment and a smile to your face. Take a risk, meet some new interesting people, and throw a bit of caution-to-the-wind if you need to. As studies tell us, “very happy people are more extroverted, more agreeable, and less neurotic.” “It’s not how much we have, but how much we enjoy, that makes us happy.” — Charles Spurgeon 7. Examine Your...

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