Open Meditation is forever going strong! Here’s a free month to regulate your nervous system.
okay now let's get into it .. hola!
what i was learning about this week:
serotonin + our lives, serotonin menu for every part of your day,
marr’s neuroscience corner:
So, think of serotonin as the brain's multitasking wizard. It's like the Swiss Army knife of neurotransmitters, doing a bunch of important jobs to keep us feeling good.
First up, serotonin is the mood maestro. It's the reason we feel happy and content on sunny days or after a good workout. But it's not just about the warm fuzzies; serotonin also helps us deal with stress like a champ. When life throws us curveballs, serotonin steps in to keep us calm and collected.
Now, let's talk about sleep. Serotonin is like the sandman's little helper. It helps regulate our sleep-wake cycle, so we can drift off peacefully at night and wake up refreshed in the morning. But serotonin isn't done yet! It's also the gut guru. It helps regulate our appetite, making sure we don't eat everything in sight, and keeps our digestion running smoothly.
When it comes to memory and learning, serotonin is the brain's secret weapon. It helps us soak up new information like a sponge and remember it when we need it most. And let's not forget about emotions. Serotonin is like the emotional referee, keeping our feelings in check and making sure we don't get too overwhelmed by anxiety or aggression. Last but not least, serotonin helps us deal with pain. It's like the body's natural painkiller, helping to dial down the discomfort when we're feeling sore or achy.
So, there you have it! Serotonin is like the brain's MVP, doing a bunch of important jobs to keep us feeling happy, healthy, and well-balanced.
my thoughts:
Finding ways to boost your serotonin levels naturally made serious changes in my life. I feel like I went from chasing dopamine to simply enjoying being in the present. I used to wake up and scroll social media first thing or if not , I’d be knee deep in emails within minutes of opening my eyes. While this felt normal, it wasn’t until I stopped these dopamine chasing habits and swapped them for serotonin inducing ones. They’re small swaps but they create a massive change and the biggest one is bringing you right into this very moment.
It tripped me up because as humans I feel we’re always either in our past or our future — both things that are in our minds and take us away from our present moment. To be fair, your brain is using your past to help you with your proposed future but what we forget is happening its that we’re actively keeping ourselves in a loop of our past as we try to create a new future. A whole ass mess. So as difficult as it has been, making peace with my past and letting myself extract what it’s given me so I can use the lessons sans the trauma. This alone was tremendous help with sitting myself more in the present because I wasn’t ruminating on what I should’ve said or done or whatever our brain likes to occupy itself with. The shift rippled but I’m sure you’ll see that for yourself soon! I’ve created some menus for your mornings, noons, and evenings. Enjoy
serotonin menu for every part of your day:
morning:
morning meditation / mindfulness practices: Start your day with a few minutes of meditation or mindfulness to set a positive tone for the day ahead.
morning walk / outdoor exercises : Take a brisk walk or engage in outdoor exercise to soak up natural sunlight, which can boost serotonin levels.
healthy breakfasts: Enjoy a balanced breakfast containing foods rich in tryptophan and complex carbohydrates, such as oatmeal with bananas or whole grain toast with avocado.
yoga / stretching routine: Practice gentle yoga poses or stretching exercises to awaken your body and promote relaxation and flexibility.
journaling / gratitude practice: Spend a few moments reflecting on what you're grateful for or jotting down your thoughts and intentions for the day ahead.
noon:
lunchtime socializing: Connect with friends, family, or colleagues over lunch to foster social bonds and boost mood.
mindful eating: Practice mindful eating by savoring each bite, paying attention to flavors and textures, and appreciating the nourishment your meal provides.
midday sun break: Step outside for a brief sun break to soak up some vitamin D and boost serotonin levels.
breathing exercises: Take a few minutes to engage in deep breathing exercises to promote relaxation and reduce stress.
desk yoga: Incorporate simple yoga stretches or chair yoga poses into your workday to release tension and improve posture.
night:
evening walk: Take a leisurely stroll around your neighborhood or nearby park to unwind and reflect on the day.
relaxing bath or shower: Indulge in a warm bath or shower to relax your muscles and soothe your mind before bedtime.
bedtime yoga or stretching: Wind down with gentle yoga poses or stretching exercises to release tension and prepare your body for sleep.
reading / listening to calming music: Engage in a relaxing activity such as reading a book or listening to calming music to promote relaxation and mental well-being.
gratitude reflection: Before bed, take a moment to reflect on three things you're grateful for from the day, cultivating a sense of contentment and peace.