4 Rituals That Will Make You Happy, According to Neuroscience

Ask a question, label emotions, make decisions and give hugs.

You get all kinds of happiness advice on the Internet from people who don’t know what they’re talking about. Don’t trust them.

Actually, don’t trust me either. Trust neuroscientists. They study that gray blob in your head all day and have learned a lot about what truly will make you happy.

UCLA neuroscience researcher Alex Korb has some insights that can create an upward spiral of happiness in your life. Here’s what you and I can learn from the people who really have answers:

1) The Most Important Question To Ask When You Feel Down

Sometimes it doesn’t feel like your brain wants you to be happy. You may feel guilty or shameful. Why?

Believe it or not, guilt and shame activate the brain’s reward center.

Via The Upward Spiral:

Despite their differences, pride, shame, and guilt all activate similar neural circuits, including the dorsomedial prefrontal cortex, amygdala, insula, and the nucleus accumbens. Interestingly, pride is the most powerful of these emotions at triggering activity in these regions — except in the nucleus accumbens, where guilt and shame win out. This explains why it can be so appealing to heap guilt and shame on ourselves — they’re activating the brain’s reward center.

And you worry a lot too. Why? In the short term, worrying makes your brain feel a little better — at least you’re doing something about your problems.

Via The Upward Spiral:

In fact, worrying can help calm the limbic system by increasing activity in the medial prefrontal cortex and decreasing activity in the amygdala. That might seem counterintuitive, but it just goes to show that if you’re feeling anxiety, doing something about it — even worrying — is better than doing nothing.

But guilt, shame and worry are horrible long-term solutions. So what do neuroscientists say you should do? Ask yourself this question:

What am I grateful for?

Yeah, gratitude is awesome… but does it really affect your brain at the biological level? Yup.

You know what the antidepressant Wellbutrin does? Boosts the neurotransmitter dopamine. So does gratitude.

Via The Upward Spiral:

The benefits of gratitude start with the dopamine system, because feeling grateful activates the brain stem region that produces dopamine. Additionally, gratitude toward others increases activity in social dopamine circuits, which makes social interactions more enjoyable…

Know what Prozac does? Boosts the neurotransmitter serotonin. So does gratitude.

Via The Upward Spiral:

One powerful effect of gratitude is that it can boost serotonin. Trying to think of things you are grateful for forces you to focus on the positive aspects of your life. This simple act increases serotonin production in the anterior cingulate cortex.

I know, sometimes life lands a really mean punch in the gut and it feels like there’s nothing to be grateful for. Guess what?

Doesn’t matter. You don’t have to find anything. It’s the searching that counts.

Via The Upward Spiral:

It’s not finding gratitude that matters most; it’s remembering to look in the first place. Remembering to be grateful is a form of emotional intelligence. One study found that it actually affected neuron density in both the ventromedial and lateral prefrontal cortex. These density changes suggest that as emotional intelligence increases, the neurons in these areas become more efficient. With higher emotional intelligence, it simply takes less effort to be grateful.

And gratitude doesn’t just make your brain happy — it can also create a positive feedback loop in your relationships. So express that gratitude to the people you care about.

(For more on how gratitude can make you happier and more successful, click here.)

This article originally appeared on:
http://time.com/4042834/neuroscience-happy-rituals/

Piriformis Syndrome

Piriformis syndrome is an uncommon neuromuscular disorder that is caused when the piriformis muscle compresses the sciatic nerve. The piriformis muscle is a flat, band-like muscle located in the buttocks near the top of the hip joint. This muscle is important in lower body movement because it stabilizes the hip joint and lifts and rotates the thigh away from the body. This enables us to walk, shift our weight from one foot to another, and maintain balance. It is also used in sports that involve lifting and rotating the thighs -- in short, in almost every motion of the hips and legs.

The sciatic nerve is a thick and long nerve in the body. It passes alongside or goes through the piriformis muscle, goes down the back of the leg, and eventually branches off into smaller nerves that end in the feet. Nerve compression can be caused by spasm of the piriformis muscle.

Piriformis Syndrome Signs and Symptoms

Piriformis syndrome usually starts with pain, tingling, or numbness in the buttocks. Pain can be severe and extend down the length of the sciatic nerve (called sciatica). The pain is due to the piriformis muscle compressing the sciatic nerve, such as while sitting on a car seat or running. Pain may also be triggered while climbing stairs, applying firm pressure directly over the piriformis muscle, or sitting for long periods of time. Most cases of sciatica, however, are not due to piriformis syndrome.

Piriformis Syndrome Diagnosis

There is no definitive test for piriformis syndrome. In many cases, there is a history of trauma to the area, repetitive, vigorous activity such as long-distance running, or prolonged sitting. Diagnosis of piriformis syndrome is made by the patient’s report of symptoms and by physical exam using a variety of movements to elicit pain to the piriformis muscle. In some cases, a contracted or tender piriformis muscle can be found on physical exam.

Because symptoms can be similar in other conditions, radiologic tests such as MRIs may be required to rule out other causes of sciatic nerve compression, such as a herniated disc.

Piriformis Syndrome Treatment

If pain is caused by sitting or certain activities, try to avoid positions that trigger pain. Rest, ice, and heat may help relieve symptoms. A doctor or physical therapist can suggest a program of exercises and stretches to help reduce sciatic nerve compression. Osteopathic manipulative treatment has been used to help relieve pain and increase range of motion. Some health care providers may recommend anti-inflammatory medications, muscle relaxants, or injections with a corticosteroid or anesthetic. Other therapies such as iontophoresis, which uses a mild electric current, and injection with botulinum toxin (botox) have been tried by some doctors. Using the paralytic properties of the botulinum toxin, botox injections is thought by some to relieve muscle tightness and sciatic nerve compression to minimize pain.

Surgery may be recommended as a last resort.

Prevention of Piriformis Syndrome

Since piriformis syndrome is usually caused by sports or movement that repeatedly stresses the piriformis muscle, such as running or lunging, prevention is often related to good form. Avoid running or exercising on hills or uneven surfaces. Warm up properly before activity and increase intensity gradually. Use good posture while running, walking, or exercising. If pain occurs, stop the activity and rest until pain subsides. See a health care provider as needed.

For more information:
http://bit.ly/1eAxBYn

Acupuncture Benefits Sleep, Reduces Stress

Acupuncture successfully improves sleep quality and reduces both stress and depression in the elderly. Published in Neuroscience Letters, researchers made this determination based on a randomized, placebo-controlled study. The researchers note that “the rigorous methodology employed in this study ensured the reliability of the results concerning the improved sleep quality and relaxation effects involved with acupuncture during aging.” 

Acupuncture significantly improved the Pittsburg sleep quality index (PSQI) scores, indicating substantial sleep quality improvements. In addition, beck depression inventory (BDI) and the perceived stress scale (PSS) measures demonstrated significant clinical improvements. True acupuncture demonstrated significant positive patient outcomes for improvements in sleep quality and reduction of both depression and stress. The researchers note, “No significant changes were observed in the placebo group.” The researchers add that the strict controls employed during the study “demonstrate the real effects of acupuncture.”

Acupuncture was applied to elderly patients in a hospital outpatient setting. Licensed acupuncturists applied the acupuncture needles while patients rested in a supine position on a stretcher. Acupuncture was applied at a rate of twice per week for a total of 25 minutes of needle retention time per treatment session. Each patient received a grand total of 10 acupuncture treatments. Sterile disposable acupuncture needles were applied to acupuncture points:

• SP6 (Sanyinjiao)
• LI4 (Hegu)
• ST36 (Zusanli)
• LV3 (Taichong)
• PC6 (Neiguan)
• Ex-NH3 (Yintang)

Manual needle stimulation was applied to the needles frequently during each acupuncture treatment session. For the placebo-controlled sham acupuncture group, acupuncture needles were applied to areas of the body not associated with classic acupuncture points as defined by Traditional Chinese Medicine (TCM). In addition, the placebo-controlled group’s needles were applied to a superficial depth without needle stimulation.

The acupuncture point prescription choice was similar to a prescription in a related study. The researchers note that Sun et al. used acupuncture points including ST36, SP6, PC6, and LV3 in an investigation of acupuncture’s effects on major depressive disorder (MDD). The researchers note that Sun et al. “found similar antidepressant effects of electroacupuncture (EA) as compared to fluoxetine-treated patients.” Fluoxetine is a selective serotonin reuptake inhibitor (SSRI) antidepressant medication. It is also known by its trade names including Prozac and Sarafem.

The researchers add that electroacupuncture “had a faster onset of action, better response rate, and better improvement rate than fluoxetine, indicating that acupuncture can be a good intervention method for ameliorating psychological distress and depressive symptoms, thereby promoting relaxation and well-being.” Although there were similarities to Sun et al., the sleep researchers employed manual acupuncture stimulation whereas Sun et al. employed electroacupuncture. This contrast demonstrates that both electroacupuncture and manual acupuncture have therapeutic value in the treatment of depression. 

The researchers note that additional studies are required to investigate the effects of acupuncture on the process of immunosenescence, the process of immune system of deterioration due to aging. 

They cite research demonstrating that “adequate sleep helps fight infection and improves immunity after vaccinations” and “increased sleep duration was associated with increased number of circulating immune cells.” The current study demonstrates that acupuncture benefits sleep in the elderly. This suggests potential benefits to overall immune system function. As a result, the researchers call for studies to investigate the impact of acupuncture on immunity in the elderly.


For more information:
http://www.healthcmi.com/Acupuncture-Continuing-Education-News/1439-acupuncture-benefits-sleep-reduces-stress

 

Heart Benefits of Massage Therapy

Many already view massage as an important approach to relieving muscle pain or as a means to relax. However, working with a qualified massage therapist can also play a significant role in improving cardiovascular health as evidenced by a growing body of research, according to the American Massage Therapy Association (AMTA).

Massage therapists share the goal of all health-care team members – providing customizable, personalized care to help clients or patients reach and maintain their best health. Incorporating regular visits to a massage therapist into an individualized care plan can relieve stress (a major contributor to heart problems), lower blood pressure and lead to a decrease in recovery time following a cardiovascular procedure. [Watch: Dr. Brent Bauer of the Mayo Clinic discusses the cardiovascular benefits of massage]

A multitude of recent research shows a direct correlation between massage therapy and improved cardiovascular health. In a 2013 study in the International Journal of Preventive Medicine, researchers concluded massage therapy could serve as an effective intervention in controlling blood pressure in pre-hypertensive women. The study showed that the immediate results of lowered blood pressure lasted up to 72 hours after massage.

A separate study in the same publication had similar findings; those that received regular Swedish Massage Therapy over a period of four weeks had significantly lower blood pressure than those who did not have a massage.

The American Heart Association (AHA) warns against the risks of high blood pressure, which can lead to cardiovascular issues including stroke, heart disease and kidney failure. With proactive management of high blood pressure, individuals can lower their chance of developing these conditions.

"Most clients think of massage therapy as a useful approach for managing back pain or promoting relaxation, but there are other benefits to massage that improve overall health, particularly when it comes to the heart," said Nancy M. Porambo, president of the AMTA. "Many see tremendous outcomes from introducing massage into their cardiovascular rehabilitation routine, as this Research Round-up shows."

A qualified massage therapist can play an important role in the health-care team for individuals dealing with cardiovascular issues, high blood pressure or increased stress levels, the association said. Individuals should consult with a qualified massage therapist to determine the best massage therapy approach for their specific needs.

By meeting or exceeding state training requirements, ascribing to a code of ethics and participating in continuing education, qualified massage therapists are appropriate additions to any wellness regimen; able to create specialized approaches based on individual conditions, fitness and goals, the AMTA said.

- See more at: http://www.massagetherapycanada.com/research/studies-highlight-heart-benefits-of-massage-therapy-2464#sthash.UeEwesGY.dpuf