How To Be Happy Daily

Women jumping in happiness

Did you know that there are happy brain chemicals that make you feel good? So when you hear people saying, “You are responsible for your own happiness” or “Happiness is a choice”, that dare I say it, is so true.

Did you also know that 37% of people around the world are unhappy? Throw Covid-19 in to the mix and the statistics are probably rising.

What that means is that 1 in 3 people that you know are unhappy with their lives.

That’s quite a number I’d say. Are you one of those people?

If so, there are simple ways to improve your happiness on a daily basis.

Perhaps you’ve already heard of dopamine, oxytocin, serotonin and endorphins but don’t really know what they are. Well, those are the happy chemicals or happy hormones that the brain releases that make us feel happy.

Each chemical has a job to do and when the brain releases one of these chemicals, you feel good.

By understanding how these chemicals work, we can better improve our overall happiness daily by tapping into each of the four happiness chemicals.

Dopamine

Dopamine enables motivation, learning and pleasure. It gives you the determination to achieve goals, desires, and needs. It’s similar to the “I got it” feeling when you accomplish something.

Do you often procrastinate, have low self-esteem, low energy or fatigue, lack of motivation or enthusiasm, feel anxious or hopeless? Then you are more than likely experiencing a dopamine deficiency.

How To Increase Dopamine Levels Naturally

* meditate regularly (increases dopamine by 65%)
* make a daily to-do list and long term goals
* eat avocado, fish, eggs, cheese, banana and pumpkin seeds
* exercise regularly
* create and play (writing, music, arts and crafts)

Oxytocin

Oxytocin is often called the “cuddle hormone” or “love hormone” because it plays a role in bonding. It gives you a feeling of trust and it motivates you to build intimate relationships and sustain them.

This hormone gives you the desire to stick together with those you trust, which creates a feeling of safety or comfort. It helps your body adapt to different emotional and social situations.

If you feel lonely, stressed, disconnected, anxious or have insomnia it could relate to an oxytocin deficiency.

How To increase Oxytocin Levels Naturally

* eye contact, cuddling, hugging, physical touch
* socializing, connecting with friends and family
* touching your pet
* getting a massage
* acupuncture
* listening to music
* cold showers

Serotonin

When you feel significant or important and get that good feeling, that is serotonin. It is a calm form of confidence and accepting yourself within the people around you.

You could be experiencing a serotonin deficiency if you have low self-esteem, mood swings, are emotionally sensitive, have anxiety and panic attacks, depression, social phobias, insomnia and obsessive compulsive disorder.

How To Increase Serotonin Levels Naturally

* exercise
* sunshine (10 -15 minutes a day/ Vitamin D supplement)
* eat bananas, eggs, omega-3 fish, nuts, seeds, leafy greens and probiotics
* getting a massage
* cold showers

Endorphin

Endorphins release a brief euphoria that masks physical pain. It is a response to pain and stress which also helps alleviate anxiety and depression. Any kind of physical distress can trigger endorphins.

The release of endorphins acts as a natural pain killer and diminishes your perception of pain.

If you feel anxiety, depression, mood swings, aches and pains, insomnia or impulsive behaviour then it could indicate a deficiency in endorphins.

How To increase Endorphin Levels Naturally

* laughter and crying
* creating music or art
* exercise or stretching
* high-intensity interval training
* getting a massage
* meditation

There are plenty of activities that increase happiness hormones naturally. Choose a few that you enjoy doing otherwise it won’t stick.

Consistency is key.

Remember, we are trying to achieve long term happiness so doing an activity once or twice won’t make an impact on your lifestyle.

Benefits of Happiness

Happiness not only plays a part in you feeling good but contributes to improved overall health, improved creativity and problem-solving skills, having more positive relationships with those around you, being able to enjoy life more and get through life challenges easier and being happy with what you have.

Who doesn’t want to be happy daily?

I know I sure do.

So, go on then, pick a few activities, stick to them and you will be on your way to a happier you.

Sending some happiness rays your way.

With love
LML

Hello 2021

Woman holding green vegetables

Hello 2021. Hello friends. Hello new year. Hello fresh starts.

I missed you all. How you doing? (in the Joey from Friends voice)

So we survived 2020. What a year! You know if you we can survive a year like that with all its ups and downs, I think we can pretty much conquer 2021. It’s not going to be easy, we still have challenges to face but we can absolutely do it.

Opportunities are everywhere.

Now I hate to be a party pooper so early in the year but if you were looking for some new years resolutions and stuff, I ain’t got any here. A healthy lifestyle remains the only goal.

What I do have for you are a few tips to ease in to the year.

11 Tips for Better Living

0 processed food / empty calories
1 hour of exercise/ reading
2 litres of a water a day
3 cups of green tea/ green juice
4 stretch breaks
5 things you’re grateful for
6 am meditation
7 minutes of laughter
8 hours of sleep
9 thousand steps a day
10 pm bed time

Easy enough?

Yes I thought so too.

Let’s go get it in 2021. There has never been a better time to BE healthy.

With much love as always
LML

A Pre-Holiday Detox? Yes and Here’s Why

Champagne glasses clinking in toast

Oh yes you need to detox before the holidays and I see you rolling your eyes at me. That’s why I’m getting this out early, so you have time to think about it and prepare.

I’m well aware that when the 1st December rolls around all you’ll be thinking about is decorations, parties, gifts, food and of course the holiday drinks.

So before all the excuses start rolling off your tongue let me give you a healthy heads up as to why you should detox before the holidays.

At any other time of the year, when we have our little binges it is normally just a day or two, maybe a few days only. The December holidays signify a much longer period of over-eating, over-indulging and let’s be totally honest, over-drinking. We all tend to go overboard even with the best of intentions in mind.

This gives the body little time to recover let alone digest all that’s been thrown at it.

A pre-holiday detox will boost your immune system and help you stay healthy during the hectic holiday season. It will also help you get out the gates strong for the new year.

And you know me, this is not some insane juice detox nor am I suggesting you starve for 2 weeks before the holiday season starts, these are just gentle tips to introduce one or two weeks before the tsunami hits.

Jug with water and lemon slices
Morning drink

Morning Drink

Start the day with 2 glasses of water with a pinch of salt and lots of lemon. Like a whole lemon kind of lots.

If you must have coffee, limit it to one cup a day. Switch to herbal tea for the rest of the day. Ginger and peppermint are good for digestion. And stay hydrated throughout the day. Remember your 8 glasses of water..

Shower time

Before you shower use a dry brush on your entire body. Start at your feet and use long, circular movements to brush your skin. This will stimulate your lymphatic system to get rid of waste and will exfoliate your skin.

While showering, switch between hot and cold water. Hot for 30 seconds and cold for 30 seconds. Do this for 5 minutes. Better yet, if you can, go for a cold shower. It does wonders for your nervous system and will boost the lymphatic system.

Orange and blueberries
Healthy fruit

Food

Now it gets interesting. Remember this is only for 1 or 2 weeks, you can do this.

Eliminate sugar, dairy, gluten, soy and corn during the detox. These foods can be inflammatory and mucus forming. The next time you think about that sugar, bear in mind that it weakens your immune system for several hours.

Eat lots of fibre (flax, chia seeds and psyllium husk) and go big on salads. Stock up on herbs, especially parsley which helps carry waste out of the blood stream.

Help your gut

Get your gut ready for the heavy holiday meals with a daily dose of probiotics. Bolstering your microbiome in advance can protect against indigestion, heartburn and constipation.

Foods that are high in probiotics are kimchi, tempeh and yoghurt. If you can’t get your hands on that, opt for a high quality supplement.

Move your body

Oh here she goes again. Yes, I can hear you. All you need is a brisk 20 minute walk a day.

That’s it, simple enough, yes? If you really can’t get that in, try a steam room or sauna. Sweating escorts toxins out of the body through the skin.

Sleep

Did you know that your body fixes itself while you sleep? Try to get to bed earlier than normal.

Many studies have shown that the sleep you get before midnight is twice as powerful as sleep after midnight.

Going to bed between 10pm-12am is the best window for sleep and aim for a solid 8 hours. If you have trouble falling asleep at night, try a lavender essential oil to aid in that.

And before you even say anything, I KNOW you can do this. It’s just little tweaks here and there that will give you maximum benefits.

Like you I want to be rolling with laughter during the festive and not with indigestion.

Let’s give it a go.

Shall we?

As always I’m here rooting for you.

With love,
LML

A Healthy Way To Start Your Day

Tumeric tea in a cup on a table

Why this golden latte is good for you

AND it’s quick and easy to make.

Like all golden lattes, there’s one key ingredient to give this drink it’s sunny colour: turmeric.

Now I don’t know about you but when I was growing up all I knew about turmeric was that it made rice yellow and all the aunties were using it to make a good curry. I kind of looked down on it.

When I heard that it had health benefits I was floored. So those aunties were on to something afterall.

Turmeric is an immune-supporting spice (see here for a full rundown), and its active component, curcumin, can manage inflammation at the cellular level. In plain English, it’s very very good for you.

If you add that in with spices like cinnamon and cardamom (great for antioxidants), you’ve got a magical morning potion. And don’t we all love magic potions in the morning?

Salt, black pepper, tumeric, cinnamon on a spoon
Variety of spices

Ingredients:
1 can Coconut milk
1 Tbsp turmeric
Pinch of black pepper (to enhance absorption)
Drizzle of honey
Pinch of cardamom
Pinch of cinnamon

Method:
Bring the coconut milk to a simmer on the stove.
Mix in the turmeric and black pepper once it gets warm (be careful not to burn the mixture).
Take it off the heat and add in your honey, cardamom and cinnamon.
Sprinkle in as much (or as little) flavour as you please.

Now I can hear one of my sisters screaming in the background that she doesn’t like coconut milk. That’s ok, use whatever milk you like: almond, oat, normal, it’s totally up to you.

If you are looking to boost your immune system first thing in the morning, give it a go.

I’m just here looking out for you, as always.

Let me know how it goes.

Happy sipping.

With love
LML