Happy hormones

By Sally Bolton

Menopause Health and Fitness Coach

As the summer months are upon us and spirits are lifted, let’s talk about happy hormones.

The mere name of happy hormones makes me smile and feel good! Otherwise known as brain hormones on account that, unlike sex hormones - estrogen, progesterone and testosterone, they are produced by the brain and the nervous system. They have a positive impact on your mood and emotions.

They are slightly different to hormones, officially they are known as neurotransmitters. These chemical messengers work more locally and happen quickly and have a short-lived action. Together they are your foundation of health and if they become out of balance your wellbeing will inevitably suffer.

Suboptimal neurotransmitter levels are mainly down to lifestyle factors such as exercise, food choices, sleep and high stress, including stressful relationships. This is kind of good news as it means we have more control over them. When women reach menopause, the symptoms are commonly attributed to your sex hormones, but it is important to note that certain neurotransmitters can also often be out of range. So let‘s take a look at some of the more well known happy hormones.

SEROTONIN “The Helper”

is a natural mood stabilizer and is integral to your overall sense of well-being. Approximately 90% is produced in the gut, so if your gut health isn’t in check it is likely to affect its production.

HAPPY HORMONES

Serotonin has several functions in the body including aiding healthy digestion, sleep, libido, bone health and it reduces appetite as you eat to help you know when you’re full. One thing it‘s crucial for is the production of melatonin, which is needed for your sleep. Not having enough or too much can affect the pattern of your sleep. And we all know how important sleep is!

Everything from the food you eat to how much sunlight you get can affect how much serotonin your body has. Make sure these foods are included in your diet - bananas, beans(kidney, chickpeas, black), eggs, leafy greens(kale, spinach), nuts and seeds and oily fish (salmon, mackerel) Exercise Massage Light exposure(not getting enough is one theory behind why people can experience depression during winter months)

DOPAMINE “The

Adventurer”is responsible for allowing you to feel pleasure as part of the brain’s rewards system - think shopping, eating something delicious and even sex. It plays a vital role in controlling memory, mood, sleep and learning. Having low levels can make you feel less motivated and excited.

DOPAMINE TIPS

Exercise Meditation Sexual arousal Good quality sleep Completing a difficult task OXYTOCIN “The Lover”

sometimes known as the ‘love hormone’ or the ‘cuddle chemical’ is associated with a feeling of safety, connection and openness. It’s all about human bonding and is involved in childbirth and breastfeeding. Oxytocin is produced naturally in the body during acts such as cuddling and orgasm. Hugging Massage - gentle touch Stroking a pet Spending time with friends - girly coffee and a chat! Meditation - reduces stress and anxiety, improves mood and feelings of compassion Sex - sexual intimacy

ENDORPHINS “The Personal Trainer”. If I had

my favourite, this may be the one! I see so much of it when I work with clients in the studio. Typically known as the “feelgood” chemical, it acts as a natural painkiller and creates a good sense of well-being. It comes from endogenous meaning ‘from the body’ and morphine meaning ‘opioid pain reliever’. Endorphin levels vary between individuals but there are certain activities that show promise as good ways to naturally increase them.

ENDORPHIINS TIPS

Regular exercise Giving - volunteering, helping others(generates pleasure centres in the brain) Spicy foods - spicy components in hot foods may trigger a pain sensation in the mouth which elevates endorphins Dark chocolate - cocoa powder and chocolate contain chemicals called flavonoids that appear to be beneficial to the brain. Look for products that contain at least 70% cocoa and eat in moderation.