I’m a hugger. I admit it. It’s almost a reflex when I see someone I like or admire.
In the 1970’s I taught 3rd grade. It was common for some students to run up, throw their arms around my waist and give me a big hug. We teachers would always hug back. When a student got hurt or was in distress a hug was automatic. Our cultural climate has changed and teachers are no longer suppose to touch, much less hug, students. Our cultural climate is continuing to change and unwanted, unwarranted “hugs” are rightly being brought out into the open and condemned.
So I share this information from the work of Alex Korb, UCLA neuroscientist author of The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time with the acknowledgement that we should only be touching others who want to be touched.
“Got someone to hug? Go for it. Alex Korb, says ‘A hug, especially a long one, releases a neurotransmitter and hormone oxytocin, which reduces the reactivity of the amygdala.”‘
“Hand holding, pats on the back, and handshakes work, too. Korb cites a study in which subjects whose hands were held by their partners experienced a reduced level of anxiety while waiting for an expected electrical shock from researchers. “The brain showed reduced activation in both the anterior cingulate cortex and dorsolateral prefrontal cortex — that is, less activity in the pain and worrying circuits.”’
And if you have no one handy to touch, guess what? Massage has also been shown to be an effective way to get your oxytocin flowing, and it reduces stress hormones and increases your dopamine levels. Win win.
Mousey Masseuse by Peggy
The value of touching shouldn’t be overlooked when you’re down. According to Korb:
“In fact, as demonstrated in an fMRI [functional magnetic imaging] experiment, social exclusion activates the same circuitry as physical pain . . .”
The next time you see me HUG AWAY!
One of my long time friends (who shall remain nameless but who I closely work with on a blog – which also shall remain nameless) “hates” me because I weigh about the same I did when we went to high school together. (“Hate” may be a bit too strong but she’s been known to say that to my face.)
I can’t help it that I’m just not a glutton like one of my long time friends (who shall remain nameless but who I closely work with on a blog – which also shall remain nameless).
I can’t help it that I eat healthy in moderation unlike one of my long time friends (who shall remain nameless but who I closely work with on a blog – which also shall remain nameless).
When I found this research I thought I might share it with you and one of my long time friends (who shall remain nameless but who I closely work with on a blog – which also shall remain nameless).
The Chemistry of Joy
Our mood, our outlook and our energy levels are determined to a huge extent by the chemicals serotonin, dopamine and norepinephrine and their relationship to one another.
We feel good when they are in balance. Beta endorphins also create a feeling of well-being, connectedness to others, and emotional stability. They even help us tolerate pain.
- If levels of norepinephrine and dopamine are low, people will slow down, sleep a lot, have trouble concentrating and find it hard to motivate themselves. They can have a “sluggish” depression.
- On the other hand, people with high levels of norepinephrine and dopamine, and possibly low levels of serotonin often feel angry, resentful and despairing. They can be critical and demanding. This would be an “agitated ” depression.
- A third kind of depression can occur with low levels of serotonin, which results in people feeling fearful , worried and inadequate. This is an “anxious” depression.
Here is where he kitchen comes in:
In the Kitchen by Peggy
- Sluggish Depression – Eating to INCREASE norepinephrine and dopamine:
Eat high quality proteins throughout the day, lean beef, low-fat meats and fish.
- Agitated Depression – Eating to DECREASE norepinephrine and dopamine:
eat the same as to increase serotonin but eat very small amounts of protein. A vegetarian diet would be good.
- Anxious Depression – Eating to INCREASE serotonin:
Increase carbs, eat tryptophan, which is in nuts, dairy, and meats. Eat regularly throughout the day. Get some protein, but not a large amount.
SUGAR (also alcohol) elevates beta endorphins, which may be why people have sugar cravings. This elevation only lasts a short time, because the body metabolizes it quickly. This results in a “low” that follows the sugar “high”, and you want more sugar! My long time friend (who shall remain nameless but who I closely work with on a blog – which also shall remain nameless) can avoid this by eating complex carbs and protein.
Cholesterol helps the brain make the chemicals we need. So if you are depressed, eat some fat: Halibut, salmon, grains and nuts that have omega 3 and animal fat with omega 6 are both needed in balance.
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And so my long time friend (who shall remain nameless but who I closely work with on a blog – which also shall remain nameless)
THIS is a brain healthy diet:
Sugar 10% or less
Caffeine drinks a day, 2 or fewer ( a cup of coffee is 6 oz)
Complex carbs, whole grains, lean protein, fresh fruit and dark green, leafy vegetables – A lot!