HORMONES AND HOW TO OPTIMIZE THEIR FUNCTION
HORMONES RUN YOU, whether you know it or not. They're responsible for making you feel energized or sluggish, happy or sad, motivated or depressed, etc. Here's the list of the major ones that affect your wellbeing and how you can manipulate their function for optimal health:
1. DOPAMINE (w/norepinephrine, cortisol)- your get going, motivation, energy hormone - to bank on it, get at least 5-10 min of morning natural light (outside), followed by ANY kind of body movement (jumping jacks, jogging, any light cardio will instigate your 'yeah, I'm ready and happy to go about my day' vibes. 10-20 min will kick your 'feel energized' hormone in gears.
I usually start my day sipping coffee at the patio exposed to a natural sunlight (even if there's no sun, you still get your photons) followed by 20 min sprints at the studio - total game changer even if I got up sluggish and demotivated.
2. SEROTONIN - stabilizes our mood, feelings of well-being, and happiness. It impacts your entire body. It enables brain cells and other nervous system cells to communicate with each other. Helps with sleeping, eating, and digestion. Best way to get your serotonin levels balanced early on and set your day for a happy experience is by: exposure to outdoor (20 min walk in natural light- outside), physical movement- 10 min of jumping rope, jogging in place, burpees will kick in your happy vibe.
3. OXITOCIN - lowers stress and anxiety, regulates our emotional responses and pro-social behaviors, including trust, empathy, gazing, positive memories, processing of bonding cues, and positive communication. Friendly, loving hugs (genuine, not fake), connecting with loved ones, even via FaceTime, bonding after sex with your partner, parent-child embrace....all release oxytocin
4. MELATONIN - improves sleep quality, regulates circadian rhythm, and ease negative feelings associated with anxiousness.
Dim your lights in the evening, stay away from endorphin raising, disturbing news, movies, etc, as it will disturb your sleep, so does alcohol in the PM hours. Regulate your sleep hours (go to bed at the same time every night) so you can get enough zzzzz to wake up ready for the day.