By Dr. Syed Asad
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| Image courtesy of Pixabay.com |
Happiness has
variously been defined as a state of well-being and contentment or as a
pleasurable or satisfying experience. When we think back to happy moments or
experiences in our lives, most of us want to somehow hold on to that feeling or
at least feel that way on most days or at most times. In this blog, we will
explore our current understanding of the physiologic basis of happiness. And we
will try to use what we learn to help us turn a fleeting and in some cases
elusive experience into one that can become the dominant emotion.
According to the
Greek Philosopher Aristotle: “Happiness is the consequence of a deed”. In other
words, it is not coincidental, but flows from optimal use of available
possibilities. Although many centuries have passed since Ari made this
statement, his observations are as valid today as they were back then. While we
can do our utmost to manipulate the chemicals that make us happy, ultimately,
the way our brains are wired, along with what transpires in our day to day
activities will determine our state of mind.
We will go over some of these activities and how they influence various
brain chemicals.
Does the Brain Have a Pleasure Center?
While unhappiness
can occur on its own, we must work for happiness. Fear, anger and sadness are
responses to stimuli from the external world. Feelings of pleasure have evolved
to lure us into desirable situations. If there is such a thing as a pleasure
center in the brain, it is located in the left pre-frontal cortex. However, there are other important
emotional centers in the brain, including the nucleus accumbens, the amygdalae, the hippocampi, the
anterior cingulate cortex and the insular cortex.
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| Image courtesy of commons.wikipedia.org |
There can be a
genetic predisposition to increased firing in the prefrontal cortex based on
some studies in babies. Lower levels of activation in the brains of babies in
the study resulted in greater anxiety and crying when mothers left the room
compared to babies with higher levels of activation who were found to be more
resilient. Having said that, brain plasticity can help rewire parts of the
brain, including the happiness centers. Some level of early childhood stress is
helpful in training our brains to bounce back from negative emotions (like an
exercise to strengthen our happiness muscles).
Which Brain Chemicals Promote Happiness?
The pre-frontal
cortex is awash with many neurotransmitters or brain chemicals (dopamine,
serotonin, oxytocin, endorphin), all of which are important for happiness.
Dopamine is especially important since it helps transfer signals from the left
pre-frontal area and the nucleus accumbens. People with a sensitive version of
the receptor that accepts dopamine tend to have better moods. More important
than absolute levels of these “brain chemicals” is the rate of change in the
levels in the brain that determine our feelings of happiness or joy. For example, anticipating something
pleasurable can cause the release of these brain chemicals, making the brain
spark. Other brain chemicals that are
thought to contribute to the complex emotion of happiness include
norepinephrine, epinephrine, melatonin and cortisol. Just as there are a number
of ways in which to make a person happy, there are brain chemicals associated
with them.
Dopamine pathways are Important in happiness
associated with moving toward goals
Endorphin pathways facilitate sensory pleasures come
from the opioid (endorphin) pathways
Oxytocin pathways: Oxytocin is the love molecule, and
chemical foundation for trusting others
Serotonin pathways help maintain mood balance. A deficit of serotonin leads to depression.
It is also one of the body’s natural tranquilizers.
While there is no
such thing as a “Happy Pill,” there are a number of activities you can do to
increase the levels of Dopamine, Endorphins, Oxytocin and Serotonin.
Dopamine levels can
be elevated physiologically by exercise, stress reduction techniques like yoga
and tai chi, magnesium supplements, ingesting foods rich in tyrosine (such as
bananas), reducing caffeine intake, reducing sugar intake, setting a routine
schedule, Vitamin C and E supplements.
Endorphin levels
can be elevated physiologically by exercise, laughter, sex, ingestion of
chocolate, listening to music, smelling aromas such as vanilla and lavender as
well as from ingesting spicy foods.
Serotonin levels
can be elevated with exercise, getting massages, exposure to early morning
sunlight, stress reduction techniques like breathing exercises, yoga and tai
chi, elimination of sugar intake and ingesting foods rich in proteins and
grains.
Oxytocin levels can
be raised by practicing meditation, giving gifts, sharing meals, expressing
affection towards family, friends or even pets, riding a roller coaster or
jumping out of a plane.
Happiness Benefits the Entire Body
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| Image courtesy of freestockphotos.biz |
As well as
providing a lift to one’s mood, happiness has been shown to decrease heart rate
and blood pressure. Higher antibody levels are noted in people who are
generally happy. Happiness has been shown to reduce cortisol levels, high
levels of which can negatively impact the immune system, fertility and memory.
In conclusion,
happiness is a complex emotion that can be viewed from the aspect of genetics
and biology, but also from the social and psychological perspectives. Happiness
is ultimately what makes life worth living. If you are routinely sad or
depressed, I would recommend seeking medical advice as unchecked depression can
be a life-threatening illness. According
to the CDC, 42,773 people ended their own lives in the US in 2014 making it the
10th most likely cause of death. The clear majority of these deaths were
related to depression. In such cases, the use of medications,
cognitive-behavioral therapy, psychotherapy, or use of newer techniques such as
trans-magnetic stimulation may be explored with professionals who deal with
these conditions. For the rest of us, using the techniques described above may
keep our brains brimming with the “feel good stuff” that nature has so
carefully crafted for us.
Dr. Asad is a
Neurologist, Diplomate of the American Board of Psychiatry and Neurology. He
currently practices in Jacksonville, Florida at the Universal Neurological
Care.
