Cooperative Living May 2023 - 7

HAPPY & HEALTHY
Stress, Citrus and Serotonin
Three mood-boosting ways to increase happiness
by Vanessa LaFaso Stolarski, Contributing Columnist
F
prop
c
eeling blue occasionally is a normal part of the human experience.
Sometimes we can't even identify what is making us feel that way. (Also
totally normal.) Other times, a collection of life events can rain down on
us like thunderstorms in July. Either way, if you have been feeling too blue for too
long, the answer to boosting your mood might be found in unexpected places.
Serotonin is
released when
we dance, create
or connect with
other humans.
and body: " Hey, body, we are
safe! Nothing to fear here. "
The best way to send this
signal is with our breath.
Try this easy breathing
exercise when you feel like
you can't get your mind
or body to shut off:
BOX BREATHING
1. Exhale to empty all the air in
your lungs.
2. Slowly inhale through your nose
for a count of four.
3. Hold your breath for a count of four.
4. Exhale all the way out for another
count of four.
5. Hold the empty lungs a count of four.
6. Repeat for three to four rounds.
YOUR FOOD
Never underestimate the medicinal
propertiies ofyour food. Ele
cortisol, our stress hormone
wrea
es ofyou
av
r, we
of tres le els wit
ur
Hig
our
support our nervous system
AVOCADO
hione con
blocks th in es in
cer
at
th
E,
certain fats that causes cellu
Avocados also contain high
eta
busting properties.
CITRUS FRUITS
Vitamin C is well-known for
supporting the immune system to fight
assists inin producing serotonin, known as
why
suppor
our " h
th mmun
yst
illness and infection. Vitam
amin C also
serot n
our " happy hormone. " Sunlunlight produces
serotonin, which is why citrus can help
stabil ze ur
stabiliize our mood and brai
CHAMOMILE TEA
Driinking high-sugar or c
beverages can increase
en use
as
n in hig -su ar or affeinated
increase your cortisol
levels ifconsumed regularly. Chamomile
te ha lon
tea has long been used as a natural
co-opliving.com
ood and bra n function.
ood Elevated
ortisol, our stress hormone, can
wreak havoc on our bodies a
However, we can mitigate th
ofstress levels with food cho
suppor
vous ys em.
High glutathione content specifically
blocks the intestinal absorp
absorption of
lular damage.
her levels of
vitamin E, folate and beta-carotene than
any other fruit, which boost
ny othe fruit, which boos s their stressand
minds.
the impact
ood choices that
relaxant, and clinical trials revealed
chamomile tea as effective in reducing
tea as
in
the symptoms ofgeneralized anxiety
disorder.
YOUR LUNGS
A sleepless night followed by a busy
day and endingwith doom-scrolling or
high-intensity television viewing results
in a constant fight-or-flight state. Also
known as our sympathetic nervous
system, the fight-or-flight response
prepares our body for impending threats.
So even though we may be sitting on the
couch enjoying our favorite true crime
series, your body experiences the same
biological events it would ifit was in
danger. Increased heart rate, elevated
blood pressure and rapid breathing are
happening as we witness the action
on the television or read an upsetting
digital news article.
At some point, we must tap into our
rest-and-digest state, also known as our
parasympathetic nervous system. Our
parasympathetic system tells our mind
YOUR KINDNESS
Serotonin is known as our " happy
hormone. " It's released when we dance,
create or connect with other humans. You
can also get a serotonin dose by standing in
the sunlight. The more serotonin you can
produce, the more you can regulate your
mood and mitigate depression.
Dopamine is another feel-good
hormone that can be elicited in very simple
ways. Physical connection, such as a hug or
handshake, can produce a dopamine
response. Create mindfulness around your
daily routine and spur some dopamine by
greetingmore people in your day.
Compliments are also great dopamine
transmitters. Try wearing clothing that
makes you feel the most you. Doing so can
help you feel more confident and relaxed,
which can be infectious and prompt
compliments. Likewise, paying
compliments to others will produce more
feelings ofwellness. Seek ways to lift
someone up by noticing their hard work,
contribution or general character. 
VanessaLaFaso Stolarski is a certifiednutrition counselor, weightlifting coach,
life coach and stress-management specialist.
All health-related content and media provided by Cooperative Living or its website(s) is created and published for informational
purposes only. It is not a substitute for professional medical advice and should not be relied on as health or personal advice.
Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your
health or a medical condition.
May 2023 ● Cooperative Living ●
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Cooperative Living May 2023

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