HAPPINESS HORMONES by PG S NAGALINGAM

Whenever we encounter pain in anyone, or more parts of our body and if we go far medical advice, we may be prescribed with pain killers from weakest to strongest like from paracetamol to morphine. But do you know there is a natural pain killer like morphine in our body and that too secreted naturally in our brain i.e., from Pituitary Gland. It is a tiny neurotransmitter or neuro chemical by name Endorphin otherwise known as Happy Hormone is released naturally whenever we encounter pain or stress. However, it is also released during other activities like Exercise, eating dark chocolate or spicy food, having sex and while laughing out.

Though it is produced in the pituitary gland it acts on the opiate receptors in our brain and the same receptors are influenced by pain relieving drugs as Morphine and pethidine. This hormone helps us not only in reduction of pain but boost our pleasure and leave us with an overall sense of elation and wellbeing. In-fact stress and discomfort cause wear and tear in our body. This hormone saves us from any such damage. It helps us to reduce weight. It increases our self-esteem. We may also call it as an internally made drug to negate the pain encountered. The feeling of elation makes us to call this hormone as a happy hormone.

Emperor Humayun used to taste a special combination of liquor and opium by his aunt (Emperor Babur’s sister) and with the elation he used to study the celestial bodies and in one such occasion after his study he was coming down the staircase and hoped to death.

Strategies to increase its level:

1. Doing Exercises/Yoga

2. Dancing

3. Laughter

4. Meditation

5. Eating Dark Chocolate or spice foods will be some of the strategies to increase the level of endorphin in our body and let us see one by one.

Doing exercises/Yoga:

There is no need to run a marathon to get endorphin boost, even a 5 minute exercise will secrete endorphin in your brain but to reach a runner’s high you need to do atleast 30 minute exercise. When I was in the University Hockey Coaching Camp at Palayamkottai in 1977 we have been put to a strict routine of doing one hour exercise in the morning and play for half an hour after that. Initially it was very difficult to use Indian closet but after the 3rd day I experienced an euphoria even after the heavy workout. I should say I was enjoying the ecstasy and I was not having pain after the workouts. That is the runner’s high. This happens when you do walking, Jogging, Cycling, Hyking and yoga for minimum 30 minutes.

Dancing/singing:

Dancing is also one form of exercise and is a creative way of expressing ourselves, if done in groups will be a great way of bonding with others. In a study conducted in 2016 it was found that Endorphins are associated with social bonding. Grab your partner, friend, son, daughter, turn on some tunes and have a quick dance. You may say I do not know dancing. Do not worry you can play the basics of any game according to the tune. For Example, imagine you are playing basketball. You tribble with your right hand for a musical note, and tribble with your left hand for another note, and tribble behind with an imaginary basketball. It is not necessary to dance only after learning proper steps in formal dancing. What ever steps you do that is dance and enjoy doing the same and get endorphins secreted. Likewise, even bathroom singing for 5 minutes will definitely improve your endorphin level.

Laughter:

In a study conducted in 2011 it was found that laughter increased pain tolerance due to endorphin mediated opiate effect. And again, the study conducted in 2017 with 12 healthy adult males proved that social laughter could trigger endorphin release. Get up my friend do any one of the following immediately:

1. Watch a funny Video in YouTube including Charlie Chaplin, Laurel Hardy Shows.

2. Read a Joke

3. Enjoy a comedy show- now each channel is broad casting.

4. Laugh along side a loved one/friends for best results.

Meditation:

Meditation releases endorphin, makes you relaxed, improves your mood. It may seem strange or difficult for the ones who are not used to it. The goal of meditation is to train your mind to focus your thoughts or redirect your thoughts. Find a quiet place inside or outside to sit may be in Padmasana or vajrasana or sit in a chair with crossed legs or sit in the floor like old people with crossed legs stretched in front. Close your eyes and focus on your breadth especially at the tip of your nostrils. On an average an individual has 70,000 thoughts. Here you are neither rejecting the thoughts or following them. Thoughts may come and go. Initially do it for 5 minutes and gradually extend and do not do it when your tummy is full.

Eating Dark Chocolate and spicy foods:

Research proved that Dark chocolate and spicy foods trigger endorphin secretion. Also it is said that eating delicious food also trigger endorphin. So, eat your favourite food and also prepare your own breakfast and eat, you will be getting endorphins secreted.

Conclusion:

It is a journey from exercise to Meditation and you have now a handful of strategies to boost your endorphins. This will give your body a burst of happy feelings and set you up for a good future ahead. Even in these days of lock down/pandemic you can use these strategies to help your family members also enjoy the runner’s high/ euphoria/ ecstasy and your house will become full of happiness. If time permits, I will come back with other 3 happy hormones viz., Dopamine, serotonin and Oxytocin.

The author JCI Sen.S.Nagalingam was a former Assistant Commissioner of GST & Central Excise, belonging to Indian Revenue Services, the National Faculty Cell Member of JCI India in 1999 and an Excel Graduate. Author of Speech Craft, LAP and CAP manuals of JCI India