Neurotransmitters of WellBeing: How to develop a good DOSE
Within our nervous system, information travels in the form of electrical signals, called nerve impulses. The passage of these impulses from one neuron to another is possible thanks to the synapses and some chemicals released by them called chemical mediators or neurotransmitters, which transform the electrical impulse into a chemical signal.
Each neurotransmitter, from a chemical point of view, has its own shape and size and binds only to the receptors with which they fit perfectly. Each neurotransmitter has the function of activating a specific type of receptor. For this reason, there are neurotransmitters of different nature, including those for wellbeing.
External agents such as medicines, drugs, stimulants and anti-depressants can fool the receptors or chemically interfere in this process, altering the functioning of neurotransmitters. On the other hand, there are actions that can positively influence neurotransmitters: knowing how to enhance neurotransmitters in a natural way by understanding their characteristics and functions.
We can remember the neurotransmitters of wellbeing with the word DOSE:
D like Dopamine: it is an endogenous neurotransmitter, a hormone produced in different areas of the brain. It is involved in the control of attention, the so-called working memory, movement, the sensation of pleasure, reward, sleep regulation mechanisms and other complex cognitive functions. Dopamine is the chemical that mediates pleasure in the brain; its production is regulated by the amino acid Tyrosine, which is found in foods with a high protein content. It is released during pleasant situations, activates a sensation of gratification and pleasure in the brain and promotes inner momentum. This is why it is called the “Motivation Hormone“.
O like Oxytocin: it is a hormone present in all mammals, it promotes relational attachment, stimulates social interaction, bonds and trust in people; attenuates the action of cortisol and therefore reduces the effects of stress. Its production is stimulated by hugs that last 20 seconds, by affectionate physical contacts or even just by the sight of loved ones or small children.
Women have on average of 30% more Oxytocin than men, as Oxytocin plays an important role during labor and delivery by stimulating contractions of the uterus muscles, and during breastfeeding by stimulating the cells of the breast milk ducts for milk secretion.
In men, Oxytocin acts positively on the libido, influencing the volume of sperm, erections and the mobility of spermatozoa.
In both sexes it is involved in all phases of sexual activity, from the preliminary exchange of effusions to orgasm, reaching levels 5 times higher than the norm and favoring the release of dopamine, making orgasm more intense.
Oxytocin acts as a glue in interpersonal relationships, therefore it promotes monogamy and stable relationships, so much so that it deserves the nickname of “Love Hormone”.
S like Serotonin: Serotonin is formed from Tryptophan and participates in numerous biological functions: from the regulation of mood, sleep, body temperature and sexuality, to empathy, cognitive functions, creativity and appetite.
Serotonin appears to be involved in the perception of feelings of empathy, emotional bonding and sexual desire because it interacts on the levels of Oxytocin and Dopamine.
Serotonin can be activated by walking outdoors and exercising. Foods rich in B vitamins (white meat, cheeses, legumes, cereals, banana and pineapple and, as is well known, dark chocolate) contain substances that act on the Serotonin receptors, generating a feeling of good mood. This is why Serotonin is called the “WellBeing Hormone”.
E like Endorphins: they are neurotransmitters produced in the anterior lobe of the pituitary gland, also called “endogenous morphine”. Endorphins are neurotransmitters that are released in response to pain and physical activities with fatigue. They reduce fatigue and chronic pain because they have analgesic and physiological properties similar to those of morphine and opium.
Endorphins are also released on occasions of strong emotion, rubbing on the skin such as during massages, when laughing, when eating chocolate, sweet foods and foods rich in carbohydrates. Even when we caress our pet or hug people we love, an emotion is generated that produces Endorphins.
Endorphin levels increase when you practice yoga, mindfulness (conscious breathing), that is when a connection is established between mind and body that generates positive and beneficial effects. Endorphins are considered “Natural Antidepressants“, because they bring a good mood!
In summary, some simple and pleasant actions, which we can remember with the Italian word AMARE (se stessi), as LOVE (oneself), allow us to maintain and develop our DOSE of wellbeing neurotransmitters:
Abbracciare, as hugging: hugging for 20 seconds, having affectionate physical and visual contact with loved ones and small children;
Mangiare, as eating: knowing the nutritional properties of foods and using them for a diet aimed at wellbeing;
Accarezzare, as caressing: people, the body with massages, our pets;
Respirare, as breathe: consciously, with awareness (yoga and mindfulness), walking and exercising in the open air;
Equilibrare, as balancing: our lifestyle, without forgetting to laugh and sleep well!
And how can COACHING impact on wellbeing neurotransmitters?
Coaching is a personal development path that, even before identifying and achieving goals by implementing changes, starts from the uniqueness of the person to:
• increase self-confidence and self-esteem
• increase awareness of oneself and the surrounding context
• identify their needs
• find your own balance between work and private life (Work Life Balance)
therefore, it leads to love oneself and consequently to develop a good DOSE of wellbeing neurotransmitters.
As a professional Business Coach I accompany managers, professionals, entrepreneurs in personalized paths to value yourself and renew yourself.
Author: Valentina Reiner
Valentina Reiner is Certified Business Coach (CBC™) by Worldwide Association of Business Coaches (WABC), European Individual Accreditation (EIA) Coach/Mentor at Senior Practitioner Level by European Mentoring and Coaching Council (EMCC), Neuromanager Positivo Applicato (NPA®) by Apprendo Academy
