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Design A Healthy Home: 100 ways to transform your space for physical and mental wellbeing

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Oliver Heath

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“You can change dopamine and the dorsal striatum with exercise. You can boost serotonin with a massage. You can make decisions and set goals to activate the ventromedial prefrontal cortex. You can reduce amygdala activity with a hug and increase anterior cingulate activity with gratitude. You can enhance prefrontal norepinephrine with sleep.”

SleepGratitudeDopamineSerotoninPrefrontal CortexNorepinephrine
Book:The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time
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“Go out in the sunlight. Bright sunlight helps boost the production of serotonin. It also improves the release of melatonin, which helps you get a better night’s sleep. So if you’re stuck inside, make an effort to go outside for at least a few minutes in the middle of the day. Go for a walk, listen to some music, or just soak in the sun.”

SleepMusicSunlightSerotoninMelatonin
Book:The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time
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“Massage reduces pain because the oxytocin system activates painkilling endorphins. Massage also improves sleep and reduces fatigue by increasing serotonin and dopamine and decreasing the stress hormone cortisol. So if you’re feeling out of sorts, get a massage. You’ll be actively triggering the neurotransmitter systems that work to make you happier.”

SleepHappyMassageEndorphinsOxytocin
Book:The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time
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“I feigned sleep until my mother left for school, but even my eyelids didn't shut out the light. They hung the raw, red screen of their tiny vessels in front of me like a wound. I crawled between the mattress and the padded bedstead and let the mattress fall across me like a tombstone. It felt dark and safe under there, but the mattress was not heavy enough. It needed about a ton more weight to make me sleep.”

SleepDarknessBedWoundNot SleepingCan T SleepVessels
Book:the bell jar
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