Serotonin is a compound that most persons have heard about and we all wan t to increase serotonin naturally. It’s what is known as a neurotransmitter, which is a compound that allows the brain to deliver chemical messages. Some other common brain neurotransmitters are acetylcholine and dopamine. If neurotransmitter levels are low, especially in the case of serotonin, it can cause a person to feel terrible. Complex emotions like attitude, mood, disposition toward contentment, mental focus, memory and others are all linked to neurotransmitters in the brain.

Serotonin Deficiency Symptoms

Ben Mester Increase Serotonin Naturally

A deficiency in one or more neurotransmitters can cause the onset of depression, lack of motivation, memory loss, and lack of focus. So being sure that you’ve got a good supply of the building blocks the body needs to create these neurotransmitters is very important.

Serotonin and other neurotransmitters though are very complex compounds, and the body needs lots of different building blocks to be able to make them. Not only that, but a person’s lifestyle also affects the manufacturing and release of neurotransmitters. So if you are looking to boost your levels of serotonin and other neurotransmitters naturally, you will most likely want to approach the situation from multiple angles.

How to Increase Serotonin Naturally

The main and most important contributor to Increase Serotonin Naturally is diet. Like I said before, neurotransmitters are complex compounds and the body requires lots of building blocks in order to build. So being sure that you’ve got a nice balance of veggies, proteins, fruit, and complex carbohydrates can help ensure that you are getting the correct building blocks. Also, be sure that you are getting a good supply of Omega 3 essential fatty acids into your diet. These are brain foods which boost overall brain function, and have been shown to be very deficient in most diets. The Standard American Diet is horribly deficient in a variety of essential nutrients. The foods we typically eat are usually void of nutritional elements.

Your lifestyle is also very impactful. With neurotransmitters, it’s important to not just keep adequate production levels, but also to have consistent release. The body may have an adequate supply of serotonin on hand, but might not be releasing a lot of it into the blood stream. There are specific habits and routines that you can try that could help encourage your body to both produce and release more serotonin.

Exercise and raising Serotonin Levels

Another way to increase serotonin naturally is exercise. But before you go complaining that you don’t have the time, money, or motivation to get into a habitual exercise routine, know that even taking a short sunset walk everyday can be enough to get more serotonin into your blood stream. And if you don’t have time or motivation for something as simple as that, then there’s really nothing more I can tell you.

Without at least a minimal level of exercise or activity, it’s difficult to get the body to produce and release enough serotonin to feel good. Aside from that, sleep too is very important. If you have lots of stress in your life or if you aren’t getting adequate sleep at night, it’s tough for your brain to maintain a healthy level of function. Sleep is very important in the realm of neurotransmitters. People who don’t sleep well are often groggy, fatigued, lacking mental clarity, and suffering from memory impairment.

Natural serotonin boosters can be very powerful at helping your body make and release serotonin. If you’re trying to find serotonin supplements or dopamine supplements, you must first know that the body cannot absorb them through pills. It must create them itself.

Now that you know how to increase Serotonin naturally it is up to you to get the diet and exercise right as well as sleeping and resting enough.

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Burnout is the term used for a state of exhaustion; mentally, physically, and emotionally. Who gets burnout? It can be young mothers or busy volunteers who try to be everything to everyone with no time left over for themselves. It can be employees who are doing the work of many with no end in sight or an employer who has a lot of pressure to show results. It can be you. Take a look at these possible symptoms to see if you might be suffering from burnout:

Apathy in all areas of life.
Unsociable – unwillingness to socialize with others. Withdrawn.
Chronically fatigued or exhausted.
Poor sleep patterns or insomnia.
Weight gain or weight loss.
Possible depression.
Anger.
Low tolerance for others’ comments or behavior. Irritable and on edge. Overreact.
Physical symptoms – headaches, other aches and pains, constantly sick.
Forgotten how to have fun.
High level of criticism of self.
Self medicating with food, alcohol, or drugs.
Feelings of powerlessness and low self image.
Do things out of sense of commitment, but begrudgingly.
Mood swings.
Anxiety.

If you recognize many of these symptoms of burnout, don’t brush them aside. It’s time for you to take positive steps to stop the burnout. If you don’t, you may continue on with further physical or mental problems. There is no quick fix to relieve burnout, but there are steps you can take that will slowly guide you to a healthier, happier life.

First off, you need to explore what is causing your burnout and address the source. Options then are to get away from the stress, minimize the number of occurrences or the degree of stress, or learn how to change your attitude towards the stress. Think of some positive triggers that sound pleasing to you:

* Take a vacation to distance yourself from the stress and to relax.
* If your job is a bad fit or you’re to the point of feeling physically sick when you think about your job, you need to take positive action towards finding a new one. Don’t make excuses about the downturn of the economy, company layoffs, not qualified, etc., take action anyway.
* Start saying “no” to others who demand more of your time than you are willing to give. There should be no guilt because if you don’t take care of yourself first, there will eventually be nothing left for you to give.
* Learn to routinely treat yourself to relaxation, even if you don’t want to or feel too busy. Pick what works for you – a bubble bath, a good book, an all time favorite movie.
* Rediscover a passion. Once upon a time you liked to do ______________. Start doing it again, even in small doses.
* Seek help from a counselor, medical doctor, or mental health professional.

Burnout can happen when you’re overcommitted and overworked. If you’ve taken a look at the list of possible symptoms above and feel like you have burnout, take steps now to get back on track and love life again.

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I have been wondering this week what to write as my motivation has been a bit down lately and I did not want to infect you with it. So I have decided to write a little message about why I have been down and what I have learned about my back problem over the last few weeks.

Early in August I went one night to the local skateboard park with my son. Jaiden is 7 and likes to scooter, skateboard, and ride his bike at the skatepark like most kids his age like to do. I have no experience on a skateboard and just like and guy I want to prove my youth and virility and I failed.

I fell and hurt my back

Well today, just over three weeks later I am finally about healed. I hurt my back really bad falling off that skateboard and knocked my pelvis out of place. This led to physio, pain killers, not much exercise for the last few weeks. I have had a lot of time to be thankful for the opportunities I have to exercise, do what I want for exercise, and live a healthy lifestyle most of the time. I hope this thankfulness sticks cause it makes me respect my situations and pushes me to make the most out of life.

This is what I have really learned out of this ordeal

1. Make the most of every day. I am secretly not that excited about going to the gym some days and not as excited as I could be on street hockey days. That will now change. Feeling the endorphin rush, the excitement of a personal record, and the comaraderie of team and even individual sports will drive me like never before.

2. I will respect my body. There are lots of times where I will just eat terrible and think that I can run or ride to burn it off. I am now expecting myself to use my body as a tool, a temple, and a respected piece of person equipment. I will feed it fuel, push it like a machine, and give it treats for good behavior

3. I will keep my core strong. We all know that our core from hip to chest and right around the torso is the most critical parts of our bodies for strength and for stability. The trouble is that in the quest to build a six pack using crunches and lef raises we may not even realize that the most important muscles of the core are the Transverse Abdominus, a muscle that wraps right around the inside of the abdomen (don’t worry I will do some videos on working these muscles).

I know that my skateboard accident was not a real health scare like many people run into through their lives but to m, a guy that tries to pride myself on my healthy lifestyle it was a real shock that a little fall could mess me up so badly. One of the biggest problems mentally was the feeling that I did not have any control over my own body. I had been limping around, walking like an old man, and having to rest myself and watch how I moved for more than two weeks and for me that feeling of helplessness was a real wakeup call.

I think you will see a lot more of these kinds of posts from me in the future as I try to pull us all toward a daily dose of pushing ourselves to be better than yesterday

With the number of people suffering from panic attacks in the millions, it seems this problem is more common than you originally thought. If you feel you may have had panic attacks yourself but you are not really sure, read on to see if any of these symptoms sound all too familiar.

First off, keep in mind that you may not experience all these symptoms. Everyone is different and may experience things in different ways. The following are the most common panic attack symptoms:

* tight feeling in the chest
* increased heart rate
* hot flushed feeling
* excessive sweating or clamminess
* shortness of breath
* hyperventilating
* nausea
* muscle tension
* dizziness
* terror
* fear of impending doom

For many people, the first time they experience a panic attack they feel like they’re having a heart attack or are dying. They’re rushed to the hospital only to find that their heart is fine and the doctors can’t find anything physically wrong. If the idea of panic attacks is not brought up, they’re left feeling that something is wrong with them and they begin to visit different medical doctors trying to determine what it is.

Panic attacks occur when the “fight or flight” adrenaline goes into overdrive. Your body believes that it is about to be attacked and brings forth all the responses that would go along with a seriously dangerous situation. The trouble is, the event at hand does not warrant this behavior. Yes, you know your fear is way out of proportion but you are unable to stop it. You can say to yourself, “This is silly, I’m just going to drive on this freeway for 5 miles as I’ve done many times in the past” but your body reacts anyway.

Even scarier is realizing that these attacks can happen at any time. Some people wake up in the middle of the night with them or have them occur when doing something as benign as watching TV.

It is commonly believed that panic attack disorder can be triggered by any of the following:

* stress, situational or long-term
* hormones
* post-traumatic stress disorder (PTSD)
* possibly excessive sugar or caffeine

The worst part is anticipating or worrying that you will have another panic attack. In fact, the worry can be enough to bring on a panic attack. Added to that it seems each episode is burned into your brain and you feel if you’re in the same situation or location, you will surely have another episode. Because of this you start avoiding these situations or locations. But avoidance behavior is not the answer.

If these symptoms ring true for you, seek answers. You don’t have to continue to suffer from panic attacks, there is treatment available.

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Stress is something everyone deals with off and on throughout life. Stress is how our bodies react to the ever changing external influences in our lives. Depending on how we view it, stress can be positive or negative. Most of the time when we feel stressed, we know it. We can consciously say, “I am stressed out.” But sometimes, our bodies do the talking for us loud and clear.

There are many physical symptoms that can be stress-related:
headaches
muscle tension
poor sleep patterns
rashes
high blood pressure
chest pain
stroke
stomachaches
ulcers
possibly diabetes
possibly certain types of cancer

Mental symptoms can include:
anxiety
panic attacks
depression
suicidal thoughts
paranoid thoughts
apathy
relationship issues

Everyone is different in what they consider stressful and in how they handle stressful situations. Stress can never be totally avoided, and some stress is good because it helps us to grow. Stress can be caused by a loved one’s death as well as a move to a bigger house or starting a great new job.

Short term stress is easier to manage because the end is in sight and the person knows it’s temporary. When stress is seen as long-term, such as a life-long disability, the person needs to learn ways to handle the stress.

There are many acceptable ways of dealing with stress and it’s a matter of finding what will work in each case. It would be wise to learn several coping techniques so that if one doesn’t work, another can be tried. Sometimes it will take several of the techniques to make a dent in the stress.

What triggers the stress? Examine the triggers and put a name to them so that they’re not lurking in the subconscious. Sometimes it’s best to walk away or avoid situations that can become stressful.

Meditation is a huge stress reliever as well as a stress preventative. Meditation can be practiced for short time periods and still be effective. Keeping the routine going is key.

Exercise is a good coping mechanism, especially when the “flight or fight” response is racing through the body. Taking a brisk walk, running up some stairs, playing a game of racquetball, or following an exercise tape can work.

Sometimes the answer is a vacation to give the body a break from the stress and give the mind a chance to have a fresh perspective on the situation. Even just a day off doing something entertaining can mean a decrease in stress levels.

Talk it out with an understanding and empathetic friend. It feels like such a relief to get it “off your chest”, as long as both people then move on and don’t keep rehashing it.

There are times when it’s best to seek help from a qualified professional. They can offer even more positive methods of dealing with stress.

Some stress is a natural part of everyone’s life and even helps us to take action and grow. When your body is giving you physical or mental signs of too much stress, be kind to yourself and try the coping methods mentioned in this article.

The older we get, the more our skin starts to show its age and we get wrinkles. It’s part of life, right? Yes, but there are ways to slow down the process. If you’re willing to take some healthy lifestyle steps now, your skin will look a lot better when you get older. Let’s take a look at some of the things you can do to prevent your skin from sagging and looking unhealthy prematurely.

Keep in mind that aging is a normal process, and skin will sag to some degree as you get older. This is because it loses elasticity over time and gravity starts to win. The areas around the eyes and mouth begin to develop deeper lines, and over time the entire face can begin to sag. More blemishes are also a common experience for many people as they get older. And you thought you were done with pimples after high school? Rosacea, reddened blotches with visible tiny red blood vessels on the face, can begin to show up for some as they get older.

Many people don’t take care of their skin through the years and resort to cosmetic surgery to try to get rid of the signs of aging. Some of these methods work and some don’t but really, it’s better to try to prevent or slow down the problems in the first place.

First, try to protect your skin from temperature extremes. Very hot or cold conditions will dry it and cause it to look older. If you live in a dry climate, your forced-air heating can really dry your skin. If this is the case, a humidifier in your home is a must.

Tanning can also be a real problem down the road since it causes long term damage. Too much sun exposure can also lead to skin cancers. Yes, you can have them removed but are you ready for the scars they leave? Wear sunscreen now to prevent problems later.

Harsh soaps and other cleansers can strip the moisture from your skin. Read the labels and avoid drying agents such as rubbing alcohol.

Environmental issues, such as smoke and pollution can do a number on your skin. Smoking is extremely hard on the whole body and it’s no surprise that it damages the skin too. The obvious answers here would be: don’t smoke, don’t hang around second-hand smoke, and live somewhere where the air is relatively clean.

Look for natural moisturizing methods when you can. Something as simple as vitamin E oil or coconut oil can be just as effective as expensive moisturizing products. Avoid excessive use of cosmetics, which may contain ingredients that can eventually cause problems with your skin. To stay looking fresh and natural, it’s a good idea to spend as much time that way (natural) as you can. That doesn’t mean you have to go without makeup entirely, of course. Learn about cosmetic ingredients, and know what you’re putting on your skin.

Diet and exercise have a huge effect on the health of aging skin, too. Pay attention to what you drink and avoid excessive consumption of caffeine and sugary drinks. Pure water is usually the best choice. Drink lots of it and you’ll look and feel better. Add a regular, moderate exercise program in to keep the blood flowing to your skin.

Pay attention to these factors, plus get enough sleep and try to diffuse stress, and you’ll have done your best for your skin. Why resort to gimmicks, when simple healthy living and a few quality skin care products are all you really need to look younger, longer?

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When you think of quality skin care products, you might picture movie stars or heiresses who have beautiful skin because they have the money to spend. After all, good products are expensive, aren’t they? While it’s true that many excellent products can set you back a lot of money, not all products are expensive. The key is to decide which products can be purchased economically and which you’ll want to splurge on.

Here are some ideas on where to spend and where to save:

* Spend your money on cleansers. That way you can get the right cleanser for your skin type. If you don’t use one that fits your skin’s needs, you’ll end up too greasy or too dry, and neither of these conditions are good for your skin.

* Spend your money on eye cream. There are always exceptions, of course, but this is where you get what you pay for. Anti-wrinkle, puffiness and dark circle reduction, and botanicals will help the important eye area.

* Spend on dual products like moisturizers with sunscreen. Make your skin care products do double duty. It may cost a little extra to find a moisturizer with sunscreen or makeup foundation with sunscreen, but it costs even more to buy them separately.

* Save money on toners. One of the best things you can use is a bottle of Witch Hazel and it is very inexpensive.

* Don’t spend much money on moisturizers for trouble spots. Instead, think about using petroleum jelly. You can use it to soften and smooth cracked heels, hands, elbows, lips and cuticles.

* Don’t spend a lot on sunscreen. Many store brands and lesser known brands compare favorably with the expensive sunscreens. Besides, you should reapply all sunscreen after two hours in the sun anyway.

As you know, skin care products have quite a big range of prices. You’ll probably need to experiment a bit to find the right combination of expensive and inexpensive products that feel right.

Another thing to keep in mind is that you should read the labels. When you compare ingredients, you might notice the same ingredients in two different brands. What’s different is the price tag. Be aware and take some time to read the packaging so you’re not paying extra for the brand’s marketing.

In addition, think about joining a skin care forum where people will not only freely talk about their experiences with different brands, but will also tell you which is the best bang for your buck and where you can find coupons for the products.

Remember that an ounce of prevention is worth a pound of cure. Take care of your skin today by always wearing sunscreen and cleaning with a proper cleanser because this can prevent problems with your skin in the future.

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The morning started late again. For some reason I haven’t been hungry until mid-morning. I’m just going with it and waiting to eat when I am.

About a half cup of yogurt with 3 T of Crofter’s Blueberry Spread with about 1/4 cup Bob’s Red Mill Oats.

Lunch was a fried chicken sandwich with lots of pickles. This eat-out lunch thing is going to be cut off tomorrow.

Chocolate chip fudge bites.

About 23ish minutes of intense exercise with Insanity Fast and Furious. Review on this DVD to come. I was pleased with myself for making the decision to exercise. I knew I was in need of the stress release and feel good endorphins. I had a meeting with friends later in the evening and knew I had a small window to exercise in. Normally I would have found an excuse not to. Not wanting to get sweaty, not feeling like I had enough time. My tank top reads “Never Give Up”, it’s one of my favorites.

Worst camera photo ever! At the meeting I enjoyed a plate of delicious food brought in by everyone. I started with a glass of white wine and then enjoyed a slice of sausage pizza, quinoa, goat cheese and wheat crackers, pickled beans, cucumber thingies, and fruit salad. I stopped eating when I was full. Everything felt healthy and light, and delicious as always.

At our meeting, my friend Sarah gave us the Myers Briggs personality type test. I showed up as an introvert, not too surprising. And my type as INFP which she said makes up 4% of the population. According to wikipedia my type is:

The polite, reserved exterior of INFPs can at first make them difficult to get to know. They enjoy conversation, however, taking particular delight in the unusual. When INFPs are in a sociable mood, their humor and charm shine through. Disposed to like people and to avoid conflict, INFPs tend to make pleasant company.

Devoted to those in their inner circle, INFPs guard the emotional well-being of others, consoling those in distress. Guided by their desire for harmony, INFPs prefer to be flexible unless their ethics are violated. Then, they become passionate advocates for their beliefs. They are often able to sway the opinions of others through tact, diplomacy, and an ability to see varying sides of an issue.

INFPs develop these insights through reflection, and they require substantial time alone to ponder and process new information. While they can be quite patient with complex material, they are generally bored by routine. Though not always organized, INFPs are meticulous about things they value. Perfectionists, they may have trouble completing a task because it cannot meet their high standards. They may even go back to a completed project after the deadline so they can improve it.

INFPs are creative types and often have a gift for language. As introverts, they may prefer to express themselves through writing. Their dominant Feeling drives their desire to communicate, while their auxiliary intuition supplies the imagination. Having a talent for symbolism, they enjoy metaphors and similes. They continually seek new ideas and adapt well to change. They prefer working in an environment that values these gifts and allows them to make a positive difference in the world, according to their personal beliefs.

This couldn’t be more accurate. Do you know your personality type?

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The aging process can’t be stopped in its tracks or slammed into reverse gear but it can be tricked into slowing down. So what can you do right now and in the future to live longer and look good while you’re doing it?

There are some obvious tricks to slowing down Old Father Time and some that are a little more obscure, but your attitude is just as important as the actual methods themselves. Some people have a very positive outlook on life, always get things done and get going when things get tough. Others let life and circumstances dictate their lives and are likely to age much more quickly.

Let’s have a look at some of the important ways in which you can, starting today, start holding back the aging process. Clearly the order in which these appear will have a different impact depending on your priorities. Let’s start with the killer?

Smoking
This is definitely a no-no. Smoking not only makes you look older by adding wrinkles to your face, it has a huge impact on your health and longevity.

A Healthy Diet
Eating in moderation will keep you much more fit and able to do the other things which will keep you younger-looking and with a younger outlook on life.

Exercise
If you exercise on a regular basis it can keep you younger looking for many more years than being a couch potato. Being active and occupied is clearly a major factor in defying the aging process since you’ll be more fit and less susceptible to illness and disease which can strike people down before they’ve lived their lives fully.

Drinking Alcohol
Imbibing, which may be an enjoyable pursuit, should be tempered with moderation. Too much alcohol ages appearance and may even have an effect on the brain.

Cutting Down/Out Fast Food
It puts on weight real fast, and a gym membership isn’t always the answer if you are too tired to attend the classes!

Cultivating Friendships
Being social shouldn’t be ignored as this life activity keeps you active and feeling younger. Friends get you outside of yourself and remind you to laugh… which also makes you feel and look younger.

Supplements
Do your research and find out which supplements are best for you. Vitamin E and Vitamin B are two thought to be very beneficial in slowing down body and mind aging problems.

Dealing with Stress
Too much stress is known to make people look older than they are, and have negative affects on the body too. Learn how to de-stress as much as you can and try not to get into situations that will stress you in the first place.

Drinking Water
It’s not everyone’s cup of tea? but water is really good for you. And while you’re upping your water intake, cut back on the coffee and sodas.

So what are you waiting for? Follow these tips and use common sense to not only stay younger-looking but feel younger as well.

When you think of stress and what causes it, you first think of the workplace, don’t you? Other stressors come to mind such as family, financial, or health issues. But what many people don’t even realize is that retirement is right up there on the list of top stressful situations.

Retirement, for those not yet retired, is seen as a highly sought after goal and something to be enjoyed immensely without a care in the world. The reality of retirement can be a bit different.

Any change in lifestyle can cause stress, good or bad, until adjustments are made. Retirement is a huge change in lifestyle. The daily routine changes dramatically and can feel like “drifting” until new routines are in place. Whether the job was seen as a positive or negative experience, it still contained elements of a support system, including social support. If a retiree’s social group outside of the office is not strong, they will now find the need to get closer to friends and family.

Big decisions have to be made about staying put versus selling the family home. Should they move to a different state, either closer or farther away from the grandchildren? Try a permanent sunny location? Downsize and have 2 homes in different locations? Buy an RV and travel? Move to a retirement community? These tough decisions are enough to cause anyone stress.

Financial issues in retirement can be stressful. Retirees may have financially planned for retirement, but will they have enough money to do what they want to do, help their children, and perhaps fund some of the grandkids’ college education? What if there’s an economic recession?

Another big cause for stress in retirement is health issues, including sleep problems. Many people don’t sleep well as they get older and if they worry about it, the stress increases. Add to that the worry about a spouse or life-long friend’s failing health and their own health problem. Quality of life becomes a concern as well as how to finance medical problems and the potential need for a nursing home.

Retirement means more time to do what they want, including watching the news and reading the paper. As retired people spend more time with the media, they tend to worry more about the crime and violence in the world, the state of the economy, etc.

Ways to cope with stress in retirement are many. Before dealing with the stress, the retiree needs to first identify what is causing it. If it’s from taking in too much of the news, then they should greatly limit their exposure and do other things to occupy their time, such as reading a book or working on a craft project. If poor sleep is the issue, short cat naps are acceptable and can help recharge the batteries. It may be too late to start a financial plan, but it can certainly help to see a financial planner to put everything into perspective. This can relieve the stress and worry of imagined future events. The big change in lifestyle is a temporary stressor and should go away once a new routine becomes comfortable. Retires have some important lifestyle decisions to make, but if the path they take doesn’t bring them satisfaction, it’s perfectly okay to change course again.

Other ways to cope with retirement stress include learning how to relax by listening to music, trying yoga, practicing deep breathing, getting regular exercise, using muscle relaxation techniques, and getting involved in a new and stimulating project.

There are many stressful issues facing retirees today, but some of them are just temporary and will go away once new support measures and comfortable routines are in place. Just as it is important to learn how to cope with workplace stress, retired people need to learn to cope with any retirement stress to enjoy this new phase of their life.

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