The Chemicals That Make You Happy

 

This week do I have some homework for you, but we will get to that! Let’s talk about your brain chemicals, aka neurotransmitters, and how to help manipulate them, how to get the most out of those chemical reactions and to help you feel amazing! Today we are going to talk about the top 2 everyone knows, but let’s discuss why they are important and how these chemicals dictate our emotions, moods, and thoughts. Because, as Bodytomy states, since there are 100,000 of these chemical reactions happening in the brain every single moment, so it’s pretty important we help give them a boost!

            Serotonin, commonly known as the happy chemical, is found mostly in the digestive tract, and is considered to be a mood stabilizer. The amino acid tryptophan (which is found in cheeses, nuts, and meats) is used in the creation of serotonin, which in turn affects our emotions. When we are getting enough of this essential amino acid it, in turn, properly regulates serotonin levels. Our body is able to keep our moods regulated and help us feeling happy. It’s also good for bone metabolism and eye health, and fun fact, it is also what creates that “gut feeling”.

Dopamine helps us to feel excited, controls emotional responses and movement as well as our bodies ability to feel pleasure and pain. When dopamine receptors are not firing properly or there is an imbalance one can start having long term psychological damage and can be affected by Parkinson's disease, attention deficit hyperactivity disorder, schizophrenia, and Tourette's syndrome. This is also your “reward” system. When we do something that we deem good, our brain releases dopamine as a way to show that approval. After we have worked hard to get that promotion, buy a new car, make a new milestone in our fitness goals, all of these release this neurochemical and give us that dopamine high. The biggest thing to watch out for however, is this is also what leads to burnout. Dr. Huberman of Huberman Labs at Stanford University did an interview with Ed Mylett and said that when we are chasing that big end goal, we often feel a massive letdown at the end as it never “feels” the way we expected it to and crash; but if we can learn to give ourselves this small reward, like being proud of yourself when you go for that first run, or even the tenth run, when training for that marathon, you will find you have that boost throughout and the end reward will be more pleasing. 

 

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These neurotransmitter sends signals through-out different nerve endings by an electrical pulse connecting the two synapse. When these neurons cannot connect to each other because we have low levels of any one of these brain chemicals, or drug use has deteriorated their ability to connect (and this can be prescription drugs such as antidepressants OR illegal drugs that over stimulate your brains activity like heroin) it’s very common for people to start feeling depressed or anxious, cause insomnia, or slow our digestion (for why this is so bad, look back to weeks 5 and 6). If you do any further research on either of these neurotransmitters, one of the TOP things you will see repeated over and over is that when these chemicals get way out of balance, depression and anxiety are what people experience the most. This is serious, so we need to help ourselves along so we don’t unkindly make ourselves struggle more.

These internal imbalances can cause discombobulation throughout our lives. Now, unlike many of the other imbalances we have already talked about (such as with our digestive track or your liver which can take a long time to both create then heal) these happen often and on a regular basis. How often through-out the day do you find yourself feeling happy in one moment and then cranky, intolerant, and lacking patience the next? (or maybe that’s just me…) The good thing is, there are easy and natural ways to help maintain this balance. (This is not to say that if you have a serious problem to try and meditate your way out of it, be sure to get proper help, please!)

So let’s talk about your homework- find a way to boost these brain chemicals! Medical News Today and Better Help state that meditation, regular exercise, and healthy foods, getting enough sleep, playing songs that make you happy, or just literally hugging someone you love or a pet can all help to regulate these brain chemicals. Your homework this week (or really every single day of your life) is to find something that makes you happy each day and do it for at least 10 minutes, but more if you can! Go for a walk in the fresh air, spend time with your loved ones, read a book, journal, eat a really amazing meal and truly enjoy it! Life is meant for the pursuit of happiness, so by golly go pursue some freakin’ joy!!  

For some really fantastic and more in-depth information on different brain chemicals and how they work, check out Dr. Andrew Huberman of Huberman Labs at Stanford University (whom I mentioned a couple of paragraphs ago) on Instagram or one of the many podcasts he has given interviews. He has sat down with everyone from Joe Rogan to Jay Shetty and describes, in layman’s terms, the intricacies of these chemicals and how you can put them to use in your daily life!

 

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Calcium - Are You Taking The Right Stuff?

 

Calcium is the most used mineral in your body. Yes, it does help you to have strong teeth and bones, which are clearly important to have.

Have you ever been lying in bed at night and feel like your legs are dancing? No matter how you lay or what position your legs are in they just feel restless (Restless Leg Syndrome, as they name very accurately depicts). Calcium can help!

Muscle’s cramping? Do you find especially during/after exercising your muscles start to cramp? (Mine is always my toes, they end up cramping so hard I have to half walk half gimp around for a good five minutes until they finally release.) That’s because your muscles are lacking in calcium and trying to steal it from your bones to raise their own levels. So once again, extra calcium is your go-to!

If you’re having terrible menstrual cramps, calcium can help ease that pain. A study done by PubMed found that women taking calcium and vitamin D3 were “effective in reducing menstrual pain intensity.” Dr. Tori Hudson also did research that found calcium, when taken with D3, helped to alleviate the pain of primary dysmenorrhea (the pain of the menstrual cycle).

We have often discussed why it’s so important to take care of your health now, because as we age, we lose our ability to bounce back as quickly from diseases, injuries and just everyday wear. Our bones may be one of the most obvious ways we see this. Bones in general become more brittle over time, as they are a living tissue. As bone cells die, new ones are made to replace the old ones. As we age however, this process often slows down; the less new cells made in place of old cells the more brittle and weaker our bones become. Osteoporosis is just one disease that can happen when our bones become weakened overtime. A stooped back, loss of height, and easy breaks are all common symptoms. 

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But once again, calcium can help to save the day! According to the Cleveland Clinical, because calcium is what moves in and out of our bones as they are forming, if we are sure to get plenty throughout our life times this can help to alleviate osteoporosis. Post-menopausal women are the most likely to get suffer from osteoporosis, and as we discussed earlier, since it also helps to alleviate menstrual cramps, it is important for women specially to get plenty in their daily diet. The Cleveland Clinical recommends everyone take at least 1,000mg of calcium a day, and that number goes up to about 1,300mg as we age and for pregnant or breastfeeding mothers.

Let’s discuss about the common misconception of the necessity to drink milk for strong bones. Unfortunately, despite the hundreds upon thousands of ad campaigns starting in the 90’s that we need to drink plenty of milk to meet our daily intake of calcium, this is false. Cow’s milk is meant to supply nutrition to calves. What is meant to turn a calf into a full-grown cow does not have the same nutritive values that we need for our bones to be strong and growth.

ThougthtCo. did research on this very matter and states that cow’s milk is high in calcium but also high in protein. Now paradoxically, excess protein sucks calcium from our bones…  Dr. Kerrie Saunders states, “North America has one of the highest consumptions of dairy products, and also the highest incidence of osteoporosis” the article further states. So we are drinking more milk to get more calcium while simultaneously getting more protein which in turn is then leeching the calcium we are trying to get from the milk in the first place and causing more harm. It’s a nightmare of a situation… Personally, I would try to find a better source of calcium. (With that being said, don’t become too worried about eating protein and it then taking from your good calcium supply. Everything in moderation. From my personal research milk has more negative side effects on the body then positive- think inflammation and lots of mucus creation as well as being high in sugar, so I have found a dairy substitute for most everything.)

 

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Calcium supplements, seeds and nuts, figs, rhubarb and some fortified foods such as flour and cornmeal are goof sources of calcium. An important thing to note- calcium is best absorbed with magnesium, phosphorous and D3. The nice thing with taking these simultaneously, is not only will you get the benefits of each, but they will help each other to work to their best abilities. *Side note: vitamins are expensive, and it’s easy to get carried away with the thought you need to take everything right now or you might combust, this is not the case. Take what you can afford, and you WILL start noticing positive side effects. Take care of the most important problems now and add in the extras as you can! It’s all going to benefit you in the long run! 

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Why Are You Taking Vitamins?

 

“Be sure to take your vitamins and minerals” we have been told ad nauseum since we were little. It’s sound advice, but why? Why exact are vitamins so important, and what benefit do we get from taking them?

               Let’s start with enzymes, which regulate chemical reactions in the body (without changing itself), and co-enzymes, which are either vitamins or have derived from vitamins. According to Biology Dictionary, a coenzyme is an organic non-protein compound that binds with an enzyme to catalyze a reaction.

               These enzymes are vital for the digestive system, DNA replication, respiration, muscle and nerve reactions. Creative Enzymes states: Enzymes catalyze all kinds of chemical reactions that are involved in growth, blood coagulation, healing, diseases, breathing, digestion, reproduction, and many other biological activities. On biological aspects, enzymes are instrumental substances to many functions in living organisms. So why is this important to know? Simply put, without co-enzymes to act as a catalyst to create a reaction within the enzyme, the enzymes cannot work. No vitamins, no breathing. (That may be a little bit of an exaggeration, but the point remains.)

               Now that we have a little backstory on the importance of vitamins, what do you actually need to be taking? There are the basic B-Complex vitamins, which consist of Vitamin B1, B2, B5, B6, B12, Niacin, Folic Acid, Biotin and Vitamin C. Other important vitamins to take are Vitamin C, E, A, D and K.

               To further break down what each vitamin is good:

               Thiamine: Take B1 for energy as it converts carbohydrates into usable energy. When you have a low supply of B1 you will often feel tired, irritable or have muscle fatigue.

               Riboflavin: B2 is also good for converting carbs and proteins into energy. A B2 deficiency goes much further than tiredness however, as the symptoms can include reproductive problems, edema, mouth lesions, hair loss and much more.

               Pantothenic Acid: B5 is a terribly important vitamin to take daily, as it is necessary for making blood cells. Although a deficiency is rare it can lead to stomach pain, irritability, insomnia amongst other symptoms.

Pyridoxine HCI: A lack of B6 can lead to anemia and in turn can lead to other blood problems including PMS and heart problems. But when taking B6 on a regular basis it can in turn help all of those same blood problems.

Cyanocobalamin: B12 is another vitamin that plays an important role in red blood cell formation. It also plays a beneficial role in helping prevent the degradation of muscle and bone tissue. B12 can also aid in hair and nail growth. Like many of the other vitamins, a B12 deficiency can lead to depression and irritability, but other signs may be yellowish tinged skin, mouth ulcers and vision problems.

D-Biotin: Biotin is most commonly known for it’s aid in hair and nail growth as it rebuilds tissue and aids in cell growth. When your body is deficient in Biotin, your hair can start thinning and your skin can develop rashes around the eyes, mouth and nose.

Folic Acid: Folic is especially important for women trying to conceive as a lack strong deprivation of folic in the mother can lead to a cleft palate in newborn babies. Without enough folic, it’s not uncommon to feel incredibly tired and have little energy. Folic Acid aids in the production and maintenance of new cells.

Niacinamide: If for nothing else than comfort, it’s important to take Niacin regularly as a deficiency can lead to lesions on the face and body, pain and swelling of orifices, and digestive problems. When taking Niacin often, it can be an anti-inflammatory aid and is fantastic for your skin.

Ascorbic Acid: Honestly, there are few things Vitamin C isn’t good for. It’s a collagen booster, a skin protectant, it’s a fantastic immunity aid, it’s good for your heart and maintaining healthy blood, and it can help to protect your brain. It’s also very important for pregnant women to take Vitamin C, as both her and baby need it! Scurvy; skin, hair and nail problems, joint discomfort, and so much more can all be side effects of a lack of Vitamin C. 

 

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               Be wary of vitamins that sell you, say 1000% of your daily recommended dosage, however. If they are astronomically high, it’s not because your body is getting that much more of a dosage, it’s because they have had to put so much into the product for your body to be able to absorb any amount.

               Take Vitamin C for example. Vitamin C is a water-soluble vitamin, so any amount your body does not absorb will be flushed out in urine. Also, your body can only assimilate about 2000mg of Vitamin C a day. So, if you take 3000mg because you’re feeling sick, although it’s good to take the high dosage to help with a cold, your body will be flushing a good portion of that without every using that above and beyond amount.

               Another thing to be conscientious of it taking any vitamins that come in a gummy form. If you look on the label, most gummy “vitamins” are chock full of sugars, pectin and “natural flavors”. Fun tidbit, the FDA’s definition of natural flavors means the flavor has to originate from something that was once living, so therefore its quote-on-quote natural. (You can read more on that here). Healthy…

Long story short, if you want to have energy, look healthy and just feel happy- take your stinkin vitamins! 

 

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