Get your daily D.O.S.E.
This morning a client and I masked up and hit the trail for a grounding session. Despite the wildfire smoke settling over D.C. today (again 😢), we were both craving movement and time in the woods. Which makes sense – both are integral to getting our daily D.O.S.E.
View from our Grounding Session this morning.
By deliberately stimulating the production and release of dopamine, oxytocin, serotonin, and endorphins, we can boost our mood and overall sense of satisfaction.
Study after study shows that time in nature – sunlight, fresh air, moving water – is beneficial for your physical and mental health. The list of reasons is long, but part of it is how moving through through natural spaces can increase the production of these important neurotransmitters, neurochemicals, and hormones.
What do these do, exactly?
Dopamine
Dopamine is a neurotransmitter and is often referred to as the "feel-good" chemical. It plays a crucial role in motivation, reward, pleasure, and movement, and is associated with feelings of satisfaction, and joy.
Do things you enjoy: Engaging in activities that bring you pleasure and satisfaction can stimulate dopamine release – whether it's pursuing painting, puzzling, listening to a favorite podcast, or catching up with friends.
Set and achieve goals: Dopamine is released when we accomplish goals or experience a sense of achievement, which is why it can feel so satisfying to check something off your to-do list.
Practice mindfulness: By focusing your attention on the present moment and cultivating a sense of calm, you can stimulate dopamine release and experience increased feelings of well-being.
Listen to music: Research has shown that listening to pleasurable music activates reward pathways in the brain, leading to increased dopamine release and a boost in mood.
Oxytocin
Oxytocin is a hormone and neurotransmitter often referred to as the "love hormone" or "cuddle chemical." It is released by the brain and plays a crucial role in social bonding, trust, empathy, and attachment. Oxytocin is associated with feelings of warmth, connection, and intimacy.
Puppy-sitting duties today.
Physical touch: Physical affection, such as hugging, cuddling, or holding hands, can stimulate the release of oxytocin. Snuggle up with a partner, family member, friend, or pet.
Emotional connection: Building strong emotional connections with others can increase oxytocin production and serotonin levels (below). I know the power of meaningful connection, so stay tuned this summer for some opportunities I’m cooking up.
Acts of kindness: Engaging in random acts of kindness, volunteering, or supporting others in need all stimulate oxytocin.
Meditation and relaxation: Practicing relaxation techniques, such as meditation, deep breathing exercises, or yoga, can help stimulate oxytocin release.
Serotonin
Serotonin is a neurotransmitter that plays a vital role in regulating mood, emotions, sleep, appetite, and overall well-being. It is often referred to as the "feel-good" neurotransmitter because it contributes to feelings of happiness, contentment, and relaxation.
Sunlight: Exposure to sunlight can increase serotonin levels. Spending time outdoors, especially during the early morning or late afternoon, allows your body to absorb sunlight and stimulate serotonin production. About 15-30 minutes of sunlight exposure each day generally does the trick.
Serotonin boosting foods from the Sacred Nature Retreat in May.
Eat serotonin-boosting foods: Some foods directly promote serotonin production or contain compounds that enhance its effects. Examples include bananas, pineapples, kiwis, tomatoes, nuts, seeds, and dark chocolate. Incorporating these foods into your diet can provide a natural serotonin boost.
Get more tryptophan: Tryptophan is an amino acid that serves as a building block for serotonin. Foods such as turkey, chicken, eggs, nuts, seeds, tofu, and dairy products can provide a natural source of tryptophan.
Endorphins
Endorphins are natural chemicals produced by the body that act as pain relievers and mood enhancers. They are often referred to as "feel-good" chemicals because they can generate a sense of euphoria, reduce pain, and promote a positive mood. Endorphins are released in response to various stimuli, including physical activity, laughter, certain foods, and social interactions.
Exercise: Moving your body in a way you enjoy is one of the most effective ways to stimulate endorphin production. Whether it's aerobic exercises, strength training, or a brisk walk, any form of exercise can trigger the release of endorphins and provide a natural mood boost. Exercise also boosts dopamine and serotonin.
Laughter: Laughing triggers the release of endorphins, leading to an immediate sense of well-being. Watch a funny movie, spend time with friends who make you laugh, or watch a comedy special.
Spicy foods: The compound capsaicin found in chili peppers stimulates pain receptors, leading to the release of endorphins as a natural pain-relieving response.
Chocolate: Dark chocolate contains natural compounds such as phenylethylamine (PEA) and anandamide, which interact with the brain's receptors and promote the production of endorphins.
Massage and physical touch: Getting a massage or experiencing physical touch, such as hugging or cuddling, can increase endorphin levels. So go ahead and book that massage!
Would love to know which of these practices are your favorite!
