Archives for October 2017

Stress is the body’s way of reacting to a challenge, be it environmental or psychological.

In the human body, stress is controlled by the autonomic nervous system and the hypothalamic-pituitary-adrenal (HPA) axis.

The HPA axis regulates the release of cortisol, a steroid hormone.

Cortisol increases the blood sugar, suppresses the immune system, and it helps the metabolism of fats, carbohydrates, and fats.

Stressful situations increase the amount of cortisol circulating in your blood, which can have long-lasting effects on your health.

To keep your cortisol levels in check, try avoiding these common stress triggers. (a)

Before we go ahead and get started, I wanted to let you know I researched and assembled 47 scientifically-backed ways to achieve laser-like focus, accelerate learning, sharpen memory, & boost mental energy.

Want to check out these tips? Download my free guide “Boost Your Brain Power” here.

1. Poor Sleeping Habits

Whether you’re sleeping less than you should because you’re staying up late watching your favorite TV series, or you’re pulling an all-nighter with your friends, you’re raising your cortisol levels.

Not only that, but a night without sleep will also affect your cortisol levels throughout the following day, increasing them by up to 45%.

Humans really need to sleep at night. Maybe that’s why brunch is now a thing. (1)

2. Working Out Too Much

This might come as a surprise, especially for fitness enthusiasts, but working out too much is actually stressful.

Studies have shown that prolonged physical exercises increase your cortisol levels.

But how much is too much, really?

Well, the same study has shown that a short (about 1 hour) exercise with a high intensity level is better than a long (about 3 hours) exercise of medium intensity.

Not only will the latter increase your cortisol levels during the exercise, but it will keep them elevated during the day.

So if you’re going to exercise, keep it short and intense. (2)

3. Long Commutes

Remember that small apartment close to work you were going to rent before you found a larger one in the suburbs?

Well, you might have been better off renting the first one.

According to some studies, the longer the commute the higher the stress.

In fact, people with very long commutes are so stressed, they sometimes fail at simple tasks they would accomplish without any problems in other conditions. (3)

4. Nicotine

Doctors have been saying that smoking is bad for you for ages. Well, it seems like smoking affects you more than you think.

According to a study, nicotine will increase the levels of cortisol in your blood.

Smokers will inhale nicotine with every cigarette they smoke, so they will maintain an increased cortisol level throughout the day. (4)

5. Caffeine Abuse

Some people cannot function properly without drinking a cup of coffee in the morning.

Well, we have good and bad news for them.

The good news is that, as far as stress levels are concerned, drinking a cup (or even a mug) of coffee in the morning won’t affect your well being.

The bad news is that caffeine abuse will increase your cortisol levels, so you have to be careful not to drink too much coffee.

To avoid caffeine abuse, you should drink up to three mugs (250 ml) of coffee per day.

You shouldn’t drink more than 3 mugs, or your cortisol levels will be elevated for the rest of the day. (5)

6. Obesity

Obesity is currently affecting millions of people around the world, and it seems like this medical condition has more negative effects on your health than you previously thought.

Studies have shown that fatty tissue is initially used as an energy source during the body’s fight or flight response.

But that’s a double-edged sword.

After the stress that triggered the fight or flight response is over, your body is genetically used to refuel its energy supplies, so it will be able to face the next danger.

So your body will stock on resources and produce more fatty tissue. And the bad news is, fatty tissue helps with regenerating cortisol from cortisone.

The bottom line is, cortisol is closely linked to obesity.

High cortisol levels determine the accumulation of fatty tissue, and the fatty tissue encourages cortisol production from cortisone. (6)

7. Eating Too Much Salt

Salt’s main component is sodium chloride (NaCl).

A high intake of sodium can modify your cortisol secretion.

Test subjects had a controlled sodium intake for 10 days.

For the last 6 days of the experiment, the subjects received 8 times more salt than in the previous 4.

Their cortisol levels were significantly higher during this period. (7)

8. Pessimism

Being a pessimist not only makes you dull at parties, but it actually makes you more prone to chronic stress.

If you’re a pessimist, you keep sending disturbing signals to your amygdala, which reacts by increasing your cortisol levels.

So next time you see a glass of water, think of it as being half full. (8)

9. Low Magnesium Levels

Not having enough magnesium can lead to an increase in your cortisol levels.

Magnesium supplementation can lower the cortisol levels.

Luckily, you can find magnesium in many veggies and fruits, such as spinach, avocado, or bananas.

If these sources are too healthy for you, you’ll be glad to learn that even dark chocolate is a good source of magnesium. (9)

10. Being Disorganized

Being disorganized can have more consequences than forgetting where your car keys are.

According to study, your brain will release more cortisol when presented with a stressor than it would if you were organized.

In fact, if you’re a very organized person, you might find it easier to deal with the stressor so your brain won’t even release cortisol. (10)

11. Living In Fear

Whether you’re afraid of the little green men and you wear a tinfoil hat when shopping, or you’re afraid that you won’t have enough money to spend the New Year’s Eve in Vegas, you need to take it under control.

Living in fear, no matter what you’re afraid of, raises your cortisol levels.

The higher your fear perception, the higher your cortisol levels will be.

Fear can eventually lead to depression and other mental disorders. (11)

12. Being Discriminated

It doesn’t matter if you’re discriminated because you’re rich, poor, Asian, or Hispanic.

Being discriminated is highly stressful, and it’s bad for your health.

Studies have shown that discrimination can lead to an increase of your cortisol during the day, and it can disrupt your diurnal cortisol rhythm.

This rhythm is a biomarker of chronic stress, and its disruption can lead to various health problems.

If you’re being discriminated at work, you should consider changing your workplace for health reasons. (12)

13. Public Speaking

Your hands are sweating, your mouth is dry, and you can’t really focus on anything in particular.

Sounds familiar? Yes, you’re giving a speech.

Don’t worry, you’re not the only one who’s bad at it.

Well, it looks like giving speeches is not for everybody, according to science.

People who have no experience with speaking in front of their peers experience a rise in their cortisol levels during and right after the speech. (13)

14. Getting Rejected

Every time you see that cute blonde across the hall, you think about asking her out.

Being rejected is the worst thing that could happen, right?

Well, no, according to science. Studies have shown that a rejection can lead to an increase in your cortisol levels.

The cortisol levels will remain elevated even after the rejection took place. (14)

15. Having Unrealistic Expectations

Expecting to win the local boxing championship without proper training may lead to more than a concussion.

Having unrealistic expectations can make you feel stressed because you feel like things are not going as well as they should.

This will raise your cortisol levels, and it can eventually lead to depression due to a lack of motivation. (15)

16. Multitasking

In today’s digital era, we are spending more and more time multitasking.

From checking your emails while cooking dinner to looking at the GPS while you are driving, our lives are defined by multiple activities we try to do at the same time.

Well, the bad news is, the human brain is not actually designed to work like that.

Switching your attention from one activity to another is stressful for your brain, and that will make it order the release of more cortisol in your body.

Once the cortisol is in your system, it actually causes a drop in your brain’s productivity. Ironic, right? (16)

17. Junk Food

Junk food is often considered “soul food” by many people. Even though junk food might improve your mood for a while, it can be dangerous for your health.

Apart from the junk food’s high amounts of calories, fats, and sugar, it seems like low-quality food can lead to an increase in cortisol as well.

When compared with eating high-quality food, consuming junk food will raise your glucose and cortisol levels significantly.

So next time you visit your favorite junk food vendor, do yourself a favor and order a salad. (17)

18. Working Too Much

Despite what you may believe, you are not defined by your job.

Well, maybe your work influences the way you think and act, but overworking will influence your health.

People who work too much have higher cortisol levels.

This might eventually lead to the development of other health problems, such as cardiovascular diseases, reduced immune function, diabetes, and cognitive impairment.

Remember, you should work smart, not hard. (18)

19. Bad Relationships

Have you ever heard people say that it’s better to end a bad relationship than dwell in it?

Well, they might be right, according to science.

If you feel you’re not appreciated and you hear someone say hurtful things, your cortisol levels will rise.

So next time someone you’re seeing isn’t nice to you, kick them to the curve. (19)

20. Having A Bad Boss

Having a long day at work is tiresome enough, but when you have to spend a whole day working for an unfair boss, things get even worse.

A study has shown that people prefer working more and for a longer time than working for a bad boss.

Working for someone who treats you unfairly can increase your cortisol levels, and it can potentially lead to depression. (20)

21. Increased Financial Obligations

People are used to making and spending money in certain ways.

They follow a pattern, sometimes for a short time, sometimes for decades.

But when the pattern changes quickly, their cortisol levels spike and their decision-making capabilities are impaired.

When people experience a financial crisis, they no longer have a clear view of their economic status.

This can lead to a further increase in cortisol levels, and to a state of psychological uncertainty and anxiety. (21)

22. Excessive Dieting

You’re definitely familiar with this one.

Summer is coming, you want to shed some fat to let everyone on the beach admire your 6-pack, so you start dieting.

You cut a huge amount of calories from your diet, and when you get on the scale, surprise, surprise.

Instead of losing 5 pounds in a week, you lost 5 days dieting without success.

Well, we have news for you. It’s not your fault, it’s your diet’s.

Having a calorie intake below 1,200 calories daily produces a spike in your cortisol levels, making it more difficult to lose weight.

Not to mention you won’t be able to build any lean body mass with that intake. (22)

23. Low Vitamin A Levels

Vitamin A is very important for good vision, maintaining a healthy immune system, and it also influences growth and development rates in teens.

However, vitamin A is also involved in your body’s reaction to stress, and not having enough will determine an increase in your cortisol levels.

Luckily, there are plenty of foods you can eat to make sure your vitamin A levels are normal, such as spinach, cheddar cheese, eggs, carrots, broccoli, or milk. (23)

24. Low Zinc Levels

Zinc is one of the essential trace elements in humans, and it’s used by almost 100 different enzymes.

Not having enough Zinc in your body can lead to serious health issues, including a rise in your cortisol levels.

To make sure you consume enough Zinc, you should eat almonds, nuts, sunflower seeds, celery, or beans. (24)

25. Being In Pain

Whether you hurt your pinky walking around the house and you were too lazy to see a doctor, or you’re recovering from a medical procedure, being in pain is stressful for your body.

When you experience chronic pain, your body produces more cortisol as a reaction to the stress. (25)

26. Noise

It doesn’t really matter if it’s low, medium, or loud, noise is stressful.

If you’re exposed to a constant source of noise, your body will start to perceive it as a stress factor, and it will start to release more cortisol. (26)

27. Extreme Temperatures

Being exposed to extreme temperatures for a long time can lead to an increase in your cortisol levels.

People who are not acclimatized to certain temperatures, hot or cold, will have a lower threshold than those who are acclimatized. (27)

28. Mercury Consumption

You might be wondering who would voluntarily consume mercury.

Well, nobody would, but people still present high mercury levels from time to time.

The primary source of mercury in humans is fish meat.

People who consume a lot of fish can present higher mercury levels, which can, in turn, lead to an increase in your cortisol levels. (28)

29. High Altitudes

Reaching high altitudes can be very fun, and it can also make you more popular on social media.

But your body might consider spending time at high altitudes stressful.

When you reach high altitudes, the amount of oxygen in the air is lower than usual, so your body has trouble breathing.

This condition is called high-altitude hypoxia, and your body releases more cortisol to fight against it. (29)

30. Having A Low Self-Esteem

Having a low self-esteem is not only bad for your social life, but it might actually be dangerous to your physical health.

People who have a low self-esteem show a spike in their cortisol levels when they have to complete a simple task in front of other people.

So, go on a diet to shed some weight, buy some weights to build some muscle, and improve your self-esteem. (30)

31. Colds

Having a viral or bacterial infection is very stressful for your body.

Not only does it have to consume precious resources to fight the pathogen, but it often has to do it while you’re running to catch the bus to work or driving the kids to school.

The amount of cortisol released during an infection actually shapes the immune response, and it is essential to the development of the disease. (31)

Dopamine is a neurotransmitter that plays an essential role in the brain’s reward-motivated behavior.

Dopamine is also involved in the brain’s evaluation, decision making, and problem-solving functions, in the body’s motor control, and it regulates the secretion of prolactin.

Since dopamine influences how your brain behaves, it’s safe to say that ensuring you have a good dopamine level should be very important for everybody.

Low dopamine levels can lead to health issues such as sadness, depression, and other emotional problems. (a)

Fortunately, there are numerous ways to naturally increase your dopamine levels.

Before we go ahead and get started, I wanted to let you know I researched and assembled 47 scientifically-backed ways to achieve laser-like focus, accelerate learning, sharpen memory, & boost mental energy.

Want to check out these tips? Download my free guide “Boost Your Brain Power” here.

1. Exercise

Exercising can increase your dopamine levels. You don’t have to spend hours on the treadmill every day, you just have to exercise on a regular basis.

Countless studies have shown the power of exercise to stimulate the release of endorphins. (1)

2. Getting Enough Sleep

Sleep deprivation can drastically affect your dopamine levels. People experience changes in their dopamine D2 receptors after losing a night of sleep.

These changes can make you feel cold or hot, and they can make you unable to pay attention. To avoid this situation, make sure you rest properly each night. (2)

3. Spend Time Outside

Spending time outside in the sun can increase your dopamine levels and make you happier.

People who spend at least 10 minutes in bright light exposure experience a blood flow increase in their dopamine-rich areas of the brain. (3)

4. Listen To Good Music

You might e familiar with the chills you get when listening to a familiar song. Well, studies have shown that those chills are associated with an increase in your dopamine secretion.

When the piece of music you’re listening to meets your prediction, your body releases more dopamine into your brain.

So listening to music is not enough, you have to listen to music you actually like to increase your dopamine production. (4)

5. Meditate

Meditation is often mocked or disregarded, but its effects on the human brain are backed by studies. During a mediation session of Yoga Nidra, scientists discovered that the dopamine release was increased by up to 65%.

More studies are needed to find out exactly what role dopamine plays during meditation, and how it interacts with other neurotransmitters in that state. (5)

6. Eat Bananas

This might come off as a surprise, but bananas are a very good source of dopamine. A normal banana can contain 2.5 – 10 mg of dopamine in the pulp.

Surprisingly, even the peel contains a high amount of dopamine. 100g of banana peel contains 80 – 560 mg of dopamine. (6)

7. Avoid Saturated Fats

Saturated fats have been associated with metabolic problems for decades. They represent one of the most significant causes of obesity, and now they’ve been linked with behavior problems as well.

A study has revealed that saturated fats suppress dopamine’s effect by diminishing its D1 receptor signaling power. On the other hand, monounsaturated fat (found in olive oil) protects against the suppression (7)

8. Eat Seafood

Seafood is very rich in Omega-3 fatty acid, which can affect the release of dopamine in the brain. A seafood diet will increase the amount of dopamine released, and it can also reduce inflammation and oxidative stress. (8)

9. Consume Fish Oil Supplements

You don’t like eating seafood, or you think following a seafood diet would be too expensive in your area? Well, you can always consume fish oil supplements.

These supplements contain the same active ingredient as the seafood, the Omega-3 fatty acid. (9)

10. Drink Coffee

Coffee is an important source of caffeine, a stimulant of the central nervous system. Besides having a stimulating effect, caffeine can also influence the dopaminergic system.

Caffeine can maintain a higher concentration of dopamine in the brain areas linked to attention, increasing your focus and vigilance. However, you should moderate your coffee consumption. (10)

11. Drink Green Tea

Green tea is another important source of caffeine, but it also contains flavonoids which can enhance caffeine’s effects. Drinking green tea is can lower your anxiety levels and increase your dopamine production. (11)

12. Increase Your Protein Intake

Protein-containing foods are a valuable source of Tyrosine. Tyrosine is a large amino acid that’s the precursor of dopamine, epinephrine, and norepinephrine.

Increasing your protein intake will, in turn, increase your tyrosine intake, which will be transformed into dopamine after it’s processed. (12)

13. Eat Your Veggies

Remember when your mom told you to eat your veggies as a child? Well, it turns out, she was right. Veggies are an important source of Magnesium.

Magnesium deficiency can decrease your dopamine levels, leading to mood swings, negativity, or anxiety.

Experts estimate that almost half of the adults living in the US have a magnesium deficiency, so you better eat your veggies. (13)

14. Enjoy A Massage

It seems like massages do have a happy ending, after all. A study has shown that massage therapy increased dopamine levels significantly in both men and women.

The study revealed that the subjects experienced a 31% increase in dopamine levels. So next time you pass a massage parlor, you’ll have a scientific reason to indulge. (14)

15. Enjoy Physical Contact

Remember how happy you were playing tag when you were a child? Well, it seems like there was more to that game than people previously thought.

Studies have shown that pleasurable physical contact can increase the dopamine release. It also seems like tickling will further increase the dopamine levels, so make sure you tickle someone this week. (15)

16. Consume Ginkgo Biloba

You surely heard about Ginkgo Biloba by now. Only listing the beneficial effects Ginkgo can have on the human body might take up the rest of the article, but do not fret, we’re only going to explain how it can influence the dopamine.

Well, studies have shown that not only does Ginkgo consumption raise the dopamine level in your body by up to 159% after a 14-day diet, but it also increases the amount of dopamine stored in your frontocortical lobe, increasing your cognitive function and thus, your productivity. (16)

17. Mow Your Lawn

Some people enjoy mowing their lawn, while others hate it. Well, whether you like it or not, mowing your lawn might actually improve more than your front yard’s appearance.

Studies have shown that hexanal, the green odor compound released when grass is cut, will stimulate the release of dopamine.

It seems like smelling the fresh cut grass is better for you than you thought, so you shouldn’t complain next time you have to mow the lawn. (17)

18. Consume Huperzine-A

Huperzine-A is a is a compound found in firmoss that’s been used in Chinese medicine for centuries. This compound can increase the dopamine levels by up to 153% when consumed regularly.

Don’t worry, you won’t have to eat the firmoss or visit a Chinese medicine man to get Hup-A, you can find it in various supplements. (18)

19. Eat Avocados

Are you a fan of guacamole? Well, you should be. Avocados are a great source of tyrosine, one of the amino acids that are transformed into dopamine.

You don’t have to eat your guacamole with chips, which are full of saturated fats that lower the dopamine levels.

You can also eat it with sushi, veggies, or eggs. You can even eat your avocados raw. Nobody will judge you, science has your back. (19)

20. Consume Red Sage

Red sage, also known as danshen or tan shen, is another ingredient used in Chinese traditional medicine.

This herb was traditionally used in vascular circulation therapies, but studies have shown that it can also stimulate the dopamine release in your body.

Red sage supplements come in various forms. You can find capsules, liquid extracts, and you can even find complex supplements containing this ingredient. (20)

21. Eat Your Greens

Green vegetables are a good source of folate. Folate, also known as folic acid or vitamin B9, is one of the B vitamins you should consume daily.

Scientists found out that depressed individuals show low folate levels.

After supplementing their diet with folic acid, their dopamine levels increased, and their antidepressants had a better response. So once again, your mother was right. You should eat your greens. (21)

22. Consume Shilajit

Shilajit is a nutrient found in the Himalayas, and it’s one of the ingredients used in traditional Indian medicine.

A study has shown that after consuming shilajit regularly for at least 21 days, the nutrient increases the amount of dopamine stored in your brain.

This will increase your focus and reduce your anxiety levels. And the best part is, you won’t have to gather the nutrient yourself, you can find it in different supplements. (22)

23. Consume Ginseng

Ginseng is a herbal plant that’s been used in Eastern medicine for hundreds or thousands of years. This plant has many beneficial effects, and it can also increase your dopamine production.

Ginseng can increase the levels of dopamine in the brain, leading to a better cognitive processing, better attention, and auditory reaction time.

However, ginseng can also block the dopamine release if it’s combined with other stimulants, such as nicotine and amphetamines. (23)

24. Eat Nuts

Nuts are very rich in protein, and they’re also an excellent source of monounsaturated fat. They contain tyrosine which is transformed in dopamine, and they will also protect against dopamine suppression.

The great thing is that almonds, walnuts, peanuts, and pistachio can make a delicious snack. (24)

25. Get A Cold Shower

Cold showers can be really uncomfortable, especially during the winter, but they can also be very helpful. A study has revealed that immersing yourself in hot and cold water can produce different physiological answers.

When the subjects were immersed in warm water (32 degrees C) their heart rate slowed and their cortisol levels dropped.

But when they were immersed in cold water (14 degrees C) their metabolic rates increased by 350% and their dopamine concentration increased by 250%. So once in a while, get a cold one. (25)

26. Eat Chocolate

Remember how happy you were when you received a chocolate as a child? Well, studies have shown that the happiness might actually be the result of a physiological response.

Chocolate, dark chocolate especially, contains a compound called phenylethylamine.

This compound stimulates your brain cells to release more dopamine. The resulting effect might be happiness. No, you shouldn’t eat a whole bar of chocolate to get the results, a single cube or two would suffice. (26)

27. Lift Weights

Do you even lift, bro? Well, maybe you should. As fitness enthusiasts will gladly tell anyone within earshot, they feel better after they lift.

Besides the positive psychological effect of getting stronger, lifting weights will also increase your dopamine concentration levels.

An extensive study suggests that skilled exercise is better at releasing dopamine than aerobic exercise. (27)

28. Be Organized

This is one of the easiest ways to increase your dopamine levels. Dopamine is released when your brain feels the need to reward you for something.

However, you don’t have to be rewarded only when you win a competition, receive a good grade at school, or when you meet a deadline.

Your brain will reward you for every simple task you accomplish. So you can trick your brain into releasing more dopamine by setting multiple tasks for each day, no matter how small. So, you’ll have to make a list.

You have to take the children to school? Check. Take out the trash? Check. And so on. Your brain will be happy that you’re so productive, and it will reward you by releasing dopamine. This brain boost is really cool, right? (28)

29. Eat Oregano

You probably ate oregano until now, even if you might not be aware of it. Some pizzerias use oregano for their tomato sauce and some even put some in the pizza dough.

Oregano is an aromatic herb, and you can find it in every supermarket. This herb decreases the dopamine break down in the body. So it actually increases dopamine levels by not allowing it to break down. Smart (29)

30. Eat Fibers

Fibrous fruit and vegetables are an important source of butyrate. Also known as butanoate, butyrate is a short-chain fatty acid essential for your gut’s health.

You can find this compound in apples, pears, raspberries, and beans of all sort. A recent study has shown that butyrate also plays a role in increasing the dopamine levels in your brain.

So it turns out that an apple a day really keeps the doc away. (30)

31. Run

Run, Forrest, run! No really, you should run, even if your name is not Forrest. Aerobic exercise increases your dopamine levels.

Besides that, exercising can lead to a loss of weight, leading in turn to an increase in self-confidence. Increased self-confidence and positivity can also increase your dopamine levels. Double win, right? (31)

32. Take Creatine Supplements

Creatine is an organic acid that occurs naturally in your body. This compound plays an essential role in ensuring your cells have enough energy throughout the day.

Creatine is produced in your kidneys and liver, but you can also take creatine supplements to increase the amount available for your body.

Creatine is usually supplemented by fitness enthusiasts because it helps their muscles grow. A study has shown that creatine can also increase the dopamine levels after a training session, and it helps to keep them stable. (32)

33. Maintain A Calorie Deficit

Maintaining a calorie deficit might not be ideal for people who want to gain weight, but it will help people who try to lose some. However, a calorie deficit will also increase your dopamine levels.

When the brain notices you’re hungry and not getting enough calories, it releases dopamine to motivate you to find food. The motivation can also be helpful when you engage in other activities, besides gathering food, that is. (33)

34. Take Some Risks

Dopamine is associated with your brain’s risk-taking behavior. In fact, taking risks and dopamine levels are interconnected. When you take risks, your dopamine levels rise, and dopamine makes you more prone to take risks.

Of course, that doesn’t mean you have to risk all your money in Vegas. You only have to take small calculated risks regularly. (34)