The Mind-Body Connection

How Different Hormones & Chemicals can Impact Pain Levels

Many scientific studies have proven that the mind-body connection is very real. Certain chemicals and hormones are produced by our bodies when we have specific thoughts and during certain activities, and these chemicals can increase our feelings of happiness and motivation and even help to lower our pain levels.

Using our thoughts in a structured and positive way can help manage our physical health, and looking after our physical health helps keep our thought world healthy. Humans are embodied beings. For hundreds of years, we’ve been saying things like “That’s my Achilles heel”, “I have a heartache”, and “he got on my nerves” – because our emotions do influence our bodies.

When we feel very stressed, we might hold tension in our necks and shoulders (for example), possibly making neck muscles stiff and causing tension headaches. By consciously managing and releasing stress, we may be able to prevent tension headaches or lower their intensity. When we lose someone that we love, we hurt, and we might feel physically unwell. There are several other similar examples.

CORTISOL: The Stress Hormone

What is Cortisol, and what does it do?

Cortisol, known as the “stress hormone”, is released in our bodies when we feel stressed, under pressure, or have increased levels of anxiety. Numerous studies have shown that cortisol may increase pain levels and tends to increase belly fat.

Which activities or practices decrease cortisol levels?

Stress-relieving practises such as mindfulness, breathing or relaxation exercises, self-compassion, gentle movement, hydrotherapy, and gentle dance can be hugely beneficial in both preventing and relieving stress.

ENDORPHINS: Guarding Against Stress & Pain

What are endorphins, and what do they do?

These chemicals are known as “the brain's natural pain reliever”. They help reduce feelings of pain and help your body regulate (manage) stress.

Which activities increase endorphins?

Exercise is the primary activity for increasing endorphin release. However, if you have had pain for a long time, it may feel as if exercise just makes your pain worse! This might be because your nervous system has changed over time, and your brain isn’t releasing endorphins as it should.

If this is the case, HOW MUCH of WHICH exercise is important, and you might need to see one of our therapists to help you work out the right dose for you.

Again, if you are seeking ways to move that are gentle, safe, and guided by professionals, take a look at our classes in movement, hydrotherapy and gentle dance (limber). You could also join one of our walking programmes, or sign up at a Run/Walk for Life club and get a discount through us.

Exercise doesn’t have to be hard or particularly structured. If you want the stress and pain-busting benefits, take a 10-minute walk, dance to your favourite tunes, do some yoga stretches, a gentle weight routine, swim in the ocean, or even tidy up the house to some energetic music – every bit helps!

DOPAMINE: The Reward & Pleasure Hormone Keeping Pain at Bay

What is Dopamine, and what does it do?

Dopamine is known as the “pleasure hormone”, or “reward hormone”. It is released from nerve cells and functions as a neurotransmitter, sending signals to other nerves. Our body releases more of this chemical when we experience pleasure. Dopamine is released when having sex, giving or receiving gifts or a hug, doing something for someone else, achieving something that is a bit of a challenge, and doing things that we enjoy.

Dopamine also plays a central role in changing pain perception and the effectiveness of pain medication. “Low levels of dopamine probably contribute to the painful symptoms suffered by people with Parkinson’s disease and abnormal dopaminergic neurotransmission has also been demonstrated in painful conditions such as fibromyalgia, burning mouth syndrome and painful diabetic neuropathy” (https://www.news-medical.net/health/Role-of-Dopamine-in-Pain.aspx).

Which healthy activities increase dopamine?

Things like getting enough sleep, exercising, being out in nature, getting sunshine on your face for 5 – 30 minutes, doing things that you enjoy, socialising, meditating, eating (or even smelling) your favourite foods, getting a massage, playing with a pet, and listening to music you love can increase your dopamine levels.

SEROTONIN: The Mood Stabiliser

What is serotonin, and what does it do?

Serotonin is a natural mood stabiliser, playing a vital role in feelings of well-being. It works with melatonin to help regulate your sleep schedule, and it contributes to the way your body interprets and feels pain.

There’s a strong link between the gut and serotonin – low levels of serotonin can cause gut problems, and gut problems can cause low serotonin. You might have experienced this when you get nervous and need to use the bathroom, or you eat unhealthy foods for a few days and notice that you feel a bit moody, sad or irritable.

What can I do to increase serotonin?

Eating a balanced diet and foods containing tryptophan (like fish, seeds, and eggs), getting sunlight exposure daily or at least every second day for 5 – 30 minutes, exercising regularly, and doing things you enjoy can all increase serotonin levels.

Selective serotonin reuptake inhibitors (SSRIs), commonly used to treat depression, can help modulate serotonin levels. Serotonin and norepinephrine reuptake inhibitors (SNRI’s) are antidepressant medications that increase the levels of serotonin and norepinephrine (which helps the brain bind the serotonin and process pain) in the brain. SNRIs are often used to treat chronic pain, depression, and anxiety. 

OXYTOCIN: The “Bonding” Hormone

What is Oxytocin, and what does it do?

Oxytocin is the “love and bonding” hormone, which may also act as a natural anti-inflammatory! It’s most notable in new mothers and newborn babies to help them connect, but is also released in any kind of cuddling. It gives us a “warm and fuzzy” feeling and makes us want to bond more. 

Which activities increase Oxytocin?

Oxytocin can be stimulated by physical contact between people – whether hugs, kisses, cuddles, or sex – or between people and pets (snuggling with an animal can have the same effect). Even sitting close together as a family or looking into each other’s eyes can increase oxytocin slightly!

It is also released when you do something meaningful for someone else. This can be as simple as picking flowers, volunteering at a charity or making them a card!

So, get moving outside, cuddle with your loved ones, and do something nice for someone else.