Have you ever asked yourself this one question – “Am I happy?” or have you ever tried to find ways to be happy in your life? 

In the race of chasing for dreamy life, the essence of happiness is somewhere lost. The real reason is it doesn’t come from materialistic things. It is always there within us, the task is just to find it. No home, no job, no person can keep you happy. It’s you who can do it. 

It’s based on how our hormones are formed and react in our bodies. Our body produces chemicals, which are based on two factors. External – the air we breathe, the food we eat, and the water we drink. Internal – our thoughts. None of the above is in our control except the food we eat. Based on such, our body produces hormones and gives us different feelings of pain or happiness. These are the emotions which we feel in our daily life. One such hormone is serotonin which is a neurotransmitter. 

Serotonin – “A FEEL GOOD HORMONE” 

It’s involved in many processes throughout your body from mediated satisfaction, happiness, and optimism to promoting smooth digestion. Serotonin levels are reduced in depression. There are medicines and supplements available to boost. The easy and effectual ways are sunlight, food, and yoga. However, you can’t directly get serotonin from food. But, you can get tryptophan. It is an amino acid that’s converted to serotonin in your brain.

It is to be noted that tryptophan is found primarily in high-protein foods. On the other hand, yoga is a science that harnesses the innate capability of the body to improve its powers and functioning. Studies have proven that yoga escalates the levels of serotonin. Yoga practice also boosts the amount of tryptophan. The fact is this effect persists even after exercise. 

According to Princeton neuroscientist Barry Jacobs, Ph.D., lower levels of serotonin can affect our mood. This can leads to depression. “Depression sets in when fewer and fewer new brain cells are created. It is a process that is mediated by serotonin. Here, the stress and age are being the leading trigger”. 

Yoga and Meditation help the body release serotonin naturally. 

Yoga is a physical exercise that involves different body poses, breathing techniques, and meditation. The therapy may help with depression and your symptoms, such as difficulty concentrating or loss of energy. Meditation helps bring a person into the present moment and allows them to clear their minds. Controlled, focused movements also help strengthen the body-mind connection.

Yoga asana can directly increase the firing rates of serotonin neurons. It leads to the result in increased production and release of serotonin. In addition, there is an increase in the levels of tryptophan (precursor of serotonin) after yoga. 

Scientists at the University of Montreal have shown that activities like Mindfulness Meditation have a direct impact on the brain’s production of serotonin levels. It does so by reducing the grey matter density of the amygdala and the right prefrontal cortex. It is the brain regions responsible for initiating stress response. Meditation also increases activity in the happiness producing regions of the brain: the left prefrontal cortex. 

Apart from depression, disruptions in serotonin levels can impact cardiovascular functions and bowel functions. Any disruption can lead to insomnia. 

Yoga is especially helpful because of its gentle, calming, and fluid nature. Each pose is flexible, so people of all levels can practice. Your instructor will emphasize breathing, concentration, and smooth movement. They will also encourage you to focus on positive images to calm the body and mind. 

The following are some effective yoga practices to boost serotonin: 

Practice Surya Namaskar (sun salutes) facing the morning sun 

It has been recommended to practice sun salutation while facing the rising morning sun which rises from the east. It’s very important to maximize your exposure to the bright light of mid-morning to increase serotonin. 

Practice meditation facing the morning sun

We also do the same with meditation. By making sure that we face East we ensure that the morning sun hits the pineal gland. When we practice in the early morning the sun has the capacity to balance serotonin. 

Bhramari Pranayama (Bee Breathing) 

• Releases negative emotions like anger, agitation, frustration, and anxiety.
• Improves concentration and memory.
• Builds confidence.

Paschimottanasana (Seated Forward Bend) 

• Stretches the spine and helps relieve stress.
• Relaxes the mind by removing negative emotions like irritability and anger.

Sarvangasana (Shoulder Stand)

• Regulates and normalizes the functioning of the thyroid and parathyroid glands.
• Nourishes the brain as more blood reaches the pineal and hypothalamus glands.
• Helps improve all cognitive functions.

Setu Bandhasana (Bridge Pose)

• Strengthens and stretches the neck and spine.
• Relaxes tight muscles.
• Improves blood circulation to the brain.
• Helps calm the brain and the nervous system, thereby reducing anxiety, stress, and depression.

Yoga brings about measurable changes in the body’s sympathetic nervous system – the one charged with propelling the body into action during the “fight or flight” response to stress. 

Yoga also boosts levels of feel-good brain chemicals like GABA, serotonin, and dopamine. These brain chemicals are responsible for feelings of relaxation and contentedness, and the way the brain processes rewards. Therefore, all three neurotransmitters are the targets of various mood medications like antidepressants (e.g., SSRIs) and anxiolytic (anti-anxiety) drugs. 

Yoga actually stimulates the parasympathetic nervous system. Thus, it calms us down and restores balance after a major stressor is over. Blood is directed toward endocrine glands, digestive organs, and lymphatic circulation with the parasympathetic nervous system in gear. Meanwhile, heart rate and blood pressure are lowered. Hence, our bodies can better extract nutrients from the food we eat and more effectively eliminate toxins. With its activation, the body enters into a state of restoration and healing.                            

It is important to understand that yoga, meditation, and food will only help you if you are looking for real happiness. The one which is inside you. One can achieve authentic happiness only by achieving a peaceful state of mind. 

“HAPPINESS IS NOT SOMETHING READYMADE. IT COMES FROM YOUR OWN ACTIONS.”

                                                                                                                                                 –DALAI LAMA

To all the senior citizens out there, I would like to give a big shout out to manage their life so well, from raising their children to maintaining all their personal and professional relationships. While facing those life’s challenges and enjoying those happy moments with your loved ones, you forget how to take care of yourself?  How to manage physical health and mental health?

“Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve others from the overflow. You cannot serve from an empty vessel.”

                                                                                                                                    -Eleanor Brown

Self- Care for Senior Citizens

There is a famous say – if your own pitcher is empty, how can you pour happiness for others? Self-care is important and it should never take a backseat in your life.

Growing older presents many gifts — maturity, grace, wisdom, experience, and perspective, to name a few. On the other side, the risk of life-threatening illnesses such as diabetes, cardiovascular disease, and certain types of cancer also increases with age. Joint stress, osteoarthritis, and other types of pain will also commonly surface as you age. It is because catabolism (destruction of cells) is higher than anabolism (Formation of cells). There is less physical activity. Bones become weak. All body systems – Digestive, Cardiovascular, Respiratory system becomes weak. Immunity power gets low and so does the metabolism rate. Also, psychologically and emotionally, senior citizens experience higher rates of depression, anxiety, and other mental health disorders. 

Healthy eating and exercise can assist in preventing disease, injury, and keeping your physical body in good shape, and meditation and brain training exercises can keep your mind sharp.

Yog works as a preventive and restorative therapy. Though the popular image of yog may be a young person twisted with apparent ease, those who are older and less flexible can enjoy a yog practice just as much and may benefit from it even more. There is Pranayama, Breathing Awareness Techniques, Mindfulness, Meditation, Relaxation Techniques, and many more. Everyone can take benefit from this Holistic Approach. Senior citizens, who often struggle with joint stress, imbalance, and other physical limitations, can benefit from incorporating a yog practice into their daily routine.

There is a significant factor why yog has become so popular with the seniors. Here are the 5 benefits of yog out of many that proves that yog is an effective option for a healthy lifestyle:

• Yog reduces high blood pressure

High blood pressure can lead to cardiovascular disease and yog reduces oxidative stress in the elderly which is one of the underlying factors of high blood pressure.

•  Yog promotes good joint health, balance, and flexibility

As per studies, yog proves to be a therapeutic benefit to manage osteoarthritis in elderly women. Yog postures and stretches can be extremely beneficial to prevent osteoporosis or relieve painful symptoms. The slow and measured movements involved with yog poses can lead to better balance and movement. It can also help prevent falls.

• Yog improves digestion

Studies have proved that yog manages digestive disorders like Constipation, Acidity, IBS (Irritable bowel syndrome). Elderly people should practice asanas like shalabhasana. It improves the process of digestion by toning the organs near the abdomen. 

• Improved sleeping habits. 

Yog for senior citizens can be so relaxing, many individuals experienced that they are sleeping longer and more soundly, which can often be an issue for older adults. Also, yog can be a great substitute for sleeping pills.

• Yog keeps the mind sharp and improves mental and emotional well being

Yog gives your mind a break from the frantic pace of everyday life. It can relieve stress and keep you centered and organized. Yog practice involves focusing on the breath and slow movements, which can help trigger your parasympathetic nervous system, reducing the by-products of stress and feelings of anxiety.

Besides, yog helps in post-surgery recovery, improves sleep quality, and overall well-being. No matter what your current fitness level is, senior citizens can benefit from yog every bit as much as younger adults. However, always consult your doctor before embarking on a new exercise routine especially if you suffer from any chronic conditions or are very inactive. Also, it is suggested to go for in-person yog class to perform yog in the right posture. Yog instructor can design the class as per your health condition.                             

OM Chanting 

If you are reading this blog, then let’s end this with the simple practice of chanting OM.

AUM or OM is a sacred syllable consists of three letters “A”, “U” AND “M”. “A” AND “U” together, when pronounced, become “O”, which represents the formless aspect of God. OM chanting brings the mind to focus. It is refined as “AnahatNad” as per Vedic scripture. OM chanting is also called as PranavaJapa. OM is also called as a Bija Mantra as it is attached to the beginning of the Vedica Mantra.

How to chant OM?

Sit in any comfortable pose or asana or on a chair. Palms relaxing on the knees or in Gyan Mudra. Spine erect and the rest of the entire body should be relaxed. Eyes closed.

Begin with Breath In and while exhaling start chanting OM…followed by “M” prolonged as long as possible. Continue it as long as the breath lasts. It is advantageous to chant OM with each consecutive breath.  Always take a few normal breaths between the chanting of two Oms, to practice comfortably.

OM is chanted usually for 11 or 21 times. By the practice of OM chanting, the mind becomes gradually tranquil and all the restlessness along with the tension and worries disappear.

In the hustle-bustle of life, you often forget self-care and yog is a form of self-care. Growing old is something that’s not a choice, what’s a choice is to grow old gracefully and be healthy.

 

“We don’t stop playing because we grow old. We grow old because we stop playing.”

                                                                                                                                   -George Bernard Shaw