The Original Fab Four
If you have read any of my previous blogs, you know that I walk because it increases my happiness and sense of well-being. Furthermore, I have created five rules for my walks. In order to refresh your memory, they are relatively simple. First, Take a walk. Second, listen to music while walking. Third, connect with an enhancer. Fourth, look for something beautiful and take a picture of it and lastly, post the image on social media with a positive message or quote. I have always known that this formula for walking has a powerful impact on my life. Most days, it will boost my level of happiness and contentment significantly. This, in turn, led me to numerous books on the subject of happiness in hopes of finding the unlying power that a walk can hold. Up until this point, I have told you what walking can do to your mood, but I have not told you why. In the following few paragraphs, I hope to change that. I want you to know why walking works and why these tasks are essential in improving your mental state. I would love to say that I knew this all along, but the truth is, I just stumbled on it a few days ago. It was an AhHa moment! The facts were finally revealed, not by warm fuzzy feelings but through neuroscience nonetheless. So, let's break this down and see if I can convince you to take a walk.
Step 1: Take a walk. The walk itself is the main ingredient. It's the flour that holds the cookie together. I'm never overly enthused about the morning activity as I take my first few steps out the door. But I have noticed around mile 2, things start to change, and in mile 3, things are GREAT. Everything that once was urgent can now wait. I become more engaged in my thoughts and feelings and less focused on time. I fall into the flow and become aware of the present. So what changed?
As I walk, my body releases two of the four "feel-good hormones," endorphins and serotonin, which in return, elevates my mood. Endorphins are chemicals (hormones) your body releases when it feels pain or stress but also during pleasurable activities such as walking, exercise, eating, and sex. The release of endorphins lowers depression, help with stress, improves self-image, and increases your sense of well-being. It is very similar to the way that morphine affects our bodies. Serotonin regulates your mood. This is known as the original happy hormone. When you feel happy, and all seems right with the world, you're feeling the effects of serotonin. It allows you to feel emotionally stable, happier, and calmer. When you walk, the body releases tryptophan, the amino acid your body uses to make serotonin. Your body does not naturally produce this hormone; It is derived in your gut from the foods we eat and then moved from your intestines into your bloodstream. 90% of serotonin is created in your gut from the food you eat, and the other 10% in your brain. I think it goes without saying that a proper diet will significantly affect the positive outcome of a walk. A few foods that will increase serotonin would be Salmon, Eggs, Cheese, Turkey, Pineapples, Nuts, and Seeds.
Step 2: Listen to music on your walk. In my routine, I had always felt the use of music took the mundane out of the walk and made it much more enjoyable. I have created a playlist and tagged songs thought out the week that motivate and inspire me. I am always in search of new music to add to my collection. We all know that music has the power to inspire, but why does it need to be a “rule” for the walk?
The reason is simple. Music causes our bodies to release the Dopamine hormone. This is known as the third feel-good hormone, and it is responsible for making you feel happy, motivated, alert, and focused. It is part of our body's reward system that helps her survive by reinforcing certain behaviors. Think of it as the pathway to pleasure. As the walk continues and the hormone is released, you will feel euphoric and energized, and if that's not enough, your sex drive will also increase. You're welcome!
Step 3: Connect to an Enhancer. An enhancer is a person that enhances your life. I usually do this by talking on the phone or sending a text to people who are important to me. A few years back, I started sending RTK or Radom Text of Kindness. The concept is simple: Scroll through your contact list, find someone and send them a short text of love or encouragement. Tell them you were just thinking about them and hope they have a fantastic day. I will often look through pictures I took that morning and send them one of the sunrises that I had taken earlier that day. If I send them an image, it must be original and not shared on social media. Thus, this picture is theirs and theirs alone. Anytime I have a refreshing conversation or send an RTK, I feel better. Why? I'm sure you know by now.
The hormone Oxytocin is being released. This is known as the love hormone. It is associated with trust, sexual arousal, and relationship building; it's sometimes referred to as the "love hormone" or "cuddle chemical." Oxytocin levels also increase when you're hugging someone and when you're experiencing an orgasm. Not a bad hormone to have increased just by walking and talking. In general, higher levels of this hormone give us a greater sense of well-being.
Step 4: Take a picture of something beautiful or interesting. By this point, we have already effectively released all of the four feel-good hormones, but I see no reason to stop here. I'm not sure why I first started taking pictures while walking. I have always loved photography and the ability to capture a moment in time. I discovered so much beauty while walking that I think I felt the need to share it. This task reinforces my belief that you tend to find what you're looking for. Thus, I find something beautiful on every walk because I'm looking for it. Besides the obvious benefit of starting your day by seeing something amazing, you are also completing your first task for the day.
So why is this important? When we find something beautiful and take a picture, we have completed a task. Your brain releases dopamine when you achieve goals, and since dopamine improves attention, memory, and motivation, even achieving a small goal can result in a positive feedback loop that makes you more motivated to face the day ahead.
Step 5: Post it on Social Media. Once you have found your picture of the morning, you may find it beneficial to share it. I also like to add a positive quote or thought for the day. This can be seen as spreading kindness. Once posted, I have completed the 2nd task of the morning; thus, more dopamine, but now we are throwing in a little more oxytocin. Kindness increases oxytocin. This is one step that I would like to add a little caution to. Do not get caught up on how many likes or comments you get. Just post it and move on. If it becomes a problem, then skip this step. Many experts believe that deleting your social media accounts will also increase your happiness. :)
There ya go. The steps above are my routine; please feel free to adapt them to what works for you. Just make sure you are walking, eating the right foods, showing kindness, and completing a task or two each day, and you will start to see the difference that has changed my life.
For more information on the Happy Hormones, please visit https://www.health.harvard.edu/mind-and-mood/feel-good-hormones-how-they-affect-your-mind-mood-and-body
