· Exercise raises the level of endorphins, increasing the brain’s supply of serotonin and the release of oxytocin. The biggest “feel well” effect will be achieved with at least 30 minutes of exercise, once a day if you can, and done so that you at least get a little short of breath.[Part One]

10 ways to stimulate the body’s “feel well” system

· Exercise raises the level of endorphins, increasing the brain’s supply of serotonin and the release of oxytocin. The biggest “feel well” effect will be achieved with at least 30 minutes of exercise, once a day if you can, and done so that you at least get a little short of breath. A brisk walk can be enough!

· Heat releases endorphins. To take a hot bath, to sit in a sauna, or to use a heat pillow on a pair of tight neck muscles can be simple every day pleasures.

· Touch – Hugs, caressing, or any other friendly type of body contact raises the amounts of both endorphins and oxytocin. Maybe this is something that we as humans have as a born instinct, since we rub the area where we got hurt, we caress the children when they need it and we clap the dog/cat to both our own and the pet’s satisfaction.

· Sex stimulates both endorphins and oxytocin, not only by touching and caressing, but during the time that the most hormones gets released… the orgasm.

· Light raises the amounts of serotonin. Best effects comes from sunlight, even on a cloudy winter day(!) which gives higher light strength than a normally lit room, or on a spring morning. The light turns off the body’s production of the sleep hormone melatonin, which is produced when it’s getting darker, in order for us to get sleepy and sleep deeper. But if the production of melatonin continues during the day, the body’s production of serotonin gets disturbed.

· “Feel good” food – Serotonin is created in the body from an amino acid, a protein called tryptophan. Good sources include chicken, tuna, low fat cheese, bananas, soy beans and milk. But in order for serotonin to enter the brain, it also needs carbohydrates, for example, sugars. That is why lack of serotonin often creates an urge for candy. Smart “feel good food” are potatoes, full wheat bread, pasta and rice. Eat the carbohydrates before the protein so the body can more readily assimilate the tryptophan.

· Massage releases both endorphins and oxytocin. Massage also loosens up tight muscles and increases the blood circulation. To regularly visit a certified masseuse may very well be your life’s best investment. Even more if you are not living in a relationship and miss that daily body contact.

· Positive thinking releases endorphins and serotonin. Research studies of the placebo effect have shown that even though the patient THINKS he gets treatment (when in fact he is not), it soothes pain and depression if the patient BELIEVES in the treatment. All forms of mental training strengthens the body’s feel well system. You can learn them on your own, either through books, Internet guides, or video / dvd courses.

· Deep relaxation raises the amount of endorphins and serotonin. Find your own way to take a relaxing pause: Meditation, breathing exercises, body relaxation or even slow calm music or classical music. Find your own favorite relaxation method, but be open enough to try several different ones.

· Laughing releases endorphins. Basically everything that brings joy and happiness, whether a good meal, dancing, singing, meeting good friends, watching a good show on TV, or spending time with your child, your wife, or girlfriend. Anything fun. All this raises the levels of the happy hormone. But a simple way is to try and smile even though you might not have a reason for it at all, it might feel funny, but the smile sends “happy signals” to the brain which in turn, starts the endorphin production.

Stress hormones can make you fat and depressive

When the stress is positive the stress hormones produces good effects: adrenaline speeds up the body, noradrenaline gives a mental kick, and cortisol makes you awake and prevents inflamations. But when you feel pressured and the stress gets prolonged, even if it feels positive, the same hormones can produce negative effects:

· Long-term stress lowers the level of serotonin and drains the body of endorphins.

· Adrenaline and cortisol deteriorate the immune system and makes you more prone to colds and other infections.

· Noradrenaline contracts the blood vessels, which in turn increases the risks of heart and vascular diseases.

· High levels of cortisol might produce belly fatness. That beer belly might not only be the result of a bad diet and lack of exercise, it might be the result of long-term stress or a combination of all.

· A surplus of cortisol increases the risks for the metabolical syndrome: over weight, high blood pressure, increased blood fat and disorder of the production of insulin, which in turn can lead to diabetes and heart and vascular diseases.

The body’s own “happy” substances:

· Endorphins give physical well-being, makes you excited and energetic, and soothes pain, both acute and chronic, by blocking the pain impulses to the brain. Endorphins are around 20 different hormones which chemically resembles morfin. The name means “body morfin”, but as a painkiller the endorphins are three times more effective than morfin.

· Serotonin gives mental well-being, decreases anxiety and fear, improves sleep and soothes pain the same way as endorphin does. A deficiency of serotonin can result in increased sensitivity to pain (lower the threshold to pain), sadness or depression, sleeping problems and a strong urge for sugars. Serotonin is one of the brain’s signal substances and stimulates the production of oxytocin, which gives double the effect of calming.

· Oxytocin makes you calm and relaxed, lowers blood pressure and the pulse, which makes you feel safe and more open to social contact. Oxytocin also stimulates the production of some endorphins, therefore helping to lower sensitivity to pain (raise the threshold to pain).

Peter previously worked in mainstream companies such as Nokia and several other design and marketing / advertising companies. After many years in adult, he now operates Team Perfecto as President. Team Perfecto holds an affiliate program, production and more. Contact Peter at peter@teamperfecto.com and visit the website at www.teamperfecto.com.