Myotherapist - Suishan Angel Zhong

29/05/2026

and Natural Booster
What are they?
, , , and .
are your body's chemical messengers. Once released by glands into your bloodstream, they act on various organs and tissues to control everything from the way your body functions to how you feel.

One group of hormones are nicknamed the "feel-good hormones" because of the happy and, sometimes, euphoric feelings they produce. They're also considered neurotransmitters, which means they carry messages across the spaces between nerve cells. What are the four feel-good hormones? Dopamine, serotonin, endorphins, and oxytocin.

You can boost levels of these hormones with some simple lifestyle changes, like diet, , and meditation, and possibly improve your mood in the process.

There are many natural ways to increase levels of feel-good hormones in your brain, including with diet, exercise, and by spending time with the people you care about. In a quest to feel better and prevent depression, it's tempting to reach for a natural supplement

Dopamine spikes when you achieve goals or eat protein-rich foods, serotonin boosts through sunlight and aerobic exercise, oxytocin increases via social bonding or cuddling, or Have Myotherapy treatment and endorphins release from laughing or high-intensity movement.

should we do to balance of them ?

🧑‍🎓1. Dopamine (The Reward Chemical)Dopamine drives motivation, task completion, and pleasure.Set and celebrate small goals: Break tasks down and check them off your to-do list to get a natural satisfaction boost.Eat protein-rich foods: Foods containing the amino acid tyrosine—like poultry, yogurt, avocados, and bananas—support dopamine production.
Engage in hobbies: Paint, cook, play an instrument, or listen to your favorite upbeat music.
Eg : water bath or Swimming
Swimming in 7°C / 45°F water
causes a severe "cold shock",
triggering a "fight-or-flight" response.
This acutely boosts stress and feel-good hormones, specifically adrenaline, noradrenaline, cortisol, and endorphins, while also spiking 🧑‍🎓 dopamine
Research shows that cold water immersion (CWI) may improve mental health by increasing endorphin and norepinephrine levels.
CWI may also improve resilience to stress by decreasing cortisol levels.

☀️2. Serotonin (The Mood Stabilizer)Serotonin regulates your mood, sleep cycles, and appetite.Get daily : Spend time outdoors; natural sunlight triggers the brain to produce serotonin.Eat gut-healthy foods: Serotonin is largely produced in the gut. Eat foods like yogurt, kimchi, and fermented veggies.Exercise regularly: Activities like cycling, jogging, or a brisk walk consistently promote serotonin
Eg :🚵 in connecting with Sunshine is a highly effective, natural way to boost your brain’s serotonin levels.
When you cycle, your body releases more tryptophan, an amino acid your brain directly uses to synthesize serotonin. Just 30 minutes of moderate-intensity cycling can dramatically increase serotonin levels. This helps alleviate mood swings, ward off depression, and promote emotional balance.

💓3. Oxytocin (The Love & Bonding Hormone)Oxytocin builds feelings of trust, empathy, and intimacy.Physical touch: Hugging, cuddling, holding hands, or getting a .Connect with pets: Playing, petting, or simply hanging out with animals triggers oxytocin release.Socialize: Spend quality time with friends, have deep conversations, or volunteer in your community.

🤸4. Endorphins (The Natural Painkillers)Endorphins are released to help the body deal with physical stress or discomfort.Move your body: High-intensity workouts, dancing, or even playful jumping.Laugh out loud: Watch a comedy or spend time with people who make you laugh; laughter directly stimulates endorphin release.Eat dark chocolate: Treat yourself to a moderate amount of high-quality dark chocolate (70% cocoa or higher)
Eg :🪂 primarily boosts stress and excitement hormones like adrenaline and cortisol during takeoff and flight. As the initial fear wears off and the flight smooths out, these spikes are rapidly replaced by a rush of 🤸endorphins and 🧑‍🎓dopamine, producing feelings of euphoria, relaxation, and deep satisfaction.

Source:
https://www.healthline.com/health/happy-hormone
https://lifestylemedicine.stanford.edu/jumping-into-the-ice-bath-trend-mental-health-benefits-of-cold-water-immersion/

https://www.health.harvard.edu/mind-and-mood/feel-good-hormones-how-they-affect-your-mind-mood-and-body

Serotonin: The natural mood booster - Harvard Health https://share.google/1XYE3DF7PDDtTPrj0

05/05/2026

Why we need to running downhill ?
🏃A new research shown downhill running exercise regimen leads to lower 15-PGDH and higher PGE2 levels with increased muscle mass, muscle strength and endurance, crucial for muscle repair and regeneration,improved mitochondrial function and increased autophagy (the body's process of cleaning out damaged cells to regenerate newer, healthier ones).

Details
Repair of muscle damage declines with age due to the accumulation of dysfunctional muscle stem cells (MuSCs). Here, we uncover that aged MuSCs have blunted prostaglandin E2 (PGE2)-EP4 receptor signaling, which causes precocious commitment and mitotic catastrophe. Treatment with PGE2 alters chromatin accessibility and overcomes the dysfunctional aged MuSC fate trajectory, increasing viability and triggering cell cycle re-entry. We employ neural network models to learn the complex logic of transcription factors driving the change in accessibility. After PGE2 treatment, we detect increased transcription factor binding at sites with CRE and E-box motifs and reduced binding at sites with AP1 motifs, overcoming the changes that occur with age. We find that short-term exposure of aged MuSCs to PGE2 augments their long-term regenerative capacity upon transplantation. Strikingly, PGE2 injections following myotoxin- or exercise-induced injury overcome the aged niche, leading to enhanced regenerative function of endogenous tissue-resident MuSCs and an increase in strength.

What is the benefits for doing exercise?
🤸Because exercise is mitochondrial medicine for muscle
A Researsh show Exercise is mitochondrial medicine for muscle from Sports and Medicine and Health and Science Version of Record research 2019 December

Details:
Mitochondria are vital organelles that provide energy for muscle function. When these organelles become dysfunctional, they produce less energy as well as excessive levels of reactive oxygen species which can trigger muscle atrophy, weakness and loss of endurance. In this review, molecular evidence is provided to show that exercise serves as a useful therapeutic countermeasure to overcome mitochondrial dysfunction, even when key regulators of organelle biogenesis are absent. These findings illustrate the complexity and compensatory nature of exercise-induced molecular signaling to transcription, as well as to post-transcriptional events within the mitochondrial synthesis and degradation (i.e. turnover) pathways. Beginning with the first bout of contractile activity, exercise exerts a medicinal effect to improve mitochondrial health and whole muscle function.

Reference:1 -A study research published in Science Direct regarding Multiomic profiling reveals that prostaglandin E2 reverses aged muscle stem cell dysfunction, leading to increased regeneration and strength in July 2025
Volume 32, Issue 7, 3 July 2025, Pages 1154-1169.e9

Reference 2-Exercise is mitochondrial medicine for muscle from Sports and Medicine and Health and Science Version of Record research 2019 December publish in science direct
Volume 1, Issue 1, December 2019, Pages 11-18

25/04/2026

Full Body Myofacial Stretch Routine
By Myotherapist Suishan Angel Zhong

, or myofascial stretching, targets the connective tissue webbing that surrounds , , and organs, rather than just the muscle fibers themselves. Unlike traditional static stretching, which often isolates specific muscles, effective fascia training involves long-chain, multi-directional that hydrate the tissue and improve its .

What is Myofacial fascia ?
Myofascial fascia is a dense, web-like connective tissue surrounding muscles, bones, nerves, and organs throughout the body, providing integrity and allowing muscles to glide smoothly. When healthy, it is flexible; however, , , or overuse can cause it to become tight and restricted, resulting in myofascial , , and restricted .

Structure: It consists of multiple layers of collagen fibers with liquid (hyaluronan) between them, allowing for movement.
Function: It supports muscles, transmits forces during movement, and protects the body.
Issues: When injured or stressed, the fascia can tighten and form "knots" or adhesions known as myofacial .

The 12 lines are organized by their location and function:
Main Body Lines:
Superficial Front Line (SFL): Front of the body, from toes to skull.
Superficial Back Line (SBL): Back of the body, from foot sole to skull.
Lateral Line (LL): Both sides of the body.
Spiral Line (SPL): Loops around the body.
Deep Front Line (DFL): Core stability, connects from inner foot to the jaw.
Arm Lines (6 lines): Deep and superficial lines in both arms (front/back).
Functional Lines (3 lines): Connect the appendicular skeleton (arms/legs) across the trunk.

Benefits of Fascia Stretching:
& Flexibility: Releases adhesions (stuck spots) in the fascia, allowing muscles and joints to move more freely.
Reduced Pain and Tension: Alleviates stiffness caused by dehydrated fascia, often leading to and .
and Alignment: By loosening tight, restrictive fascia, it helps balance muscular tension and .
Faster Recovery and Circulation: Increases blood flow to the fascia and muscles, aiding in faster recovery from exercise or injury.
Improved Tissue Hydration: Stretching helps turn the gel-like substance in fascia into a more fluid state, facilitating improved nutrient transport.
Better Mind-Body Connection: Often involves rhythmic movement and conscious breathing, assisting in reducing overall mental stress and tension.

Top Fascia Stretching

1.Down Dog (Superficial Back Line/ Arm Line ): Start on hands and knees, lift hips high to form an inverted V-shape, and press heels toward the floor. This stretches the plantar fascia (feet), calves, hamstrings, and the fascia along the spine.

1-2 Connecting with Cobra Stretch Superficial Front Line (SFL)
: Lie prone (on your stomach) on a mat with your legs extended and feet together, Place your palms on the ground directly underneath your shoulders, keeping your elbows tucked in close to your ribs.Inhale and gently push through your palms to lift your chest off the floor,Focus on using your back muscles rather than just your arms.

1-3With next steps of balance Deep Front Line (DFL) facial stretch:
Dancer Pose (Deep Front Line (DFL) :
Set Foundation: Start in Mountain Pose , shifting weight onto your left leg with a slight micro-bend in the knee.
Grip Foot: Bend your right knee, bringing the heel toward the glute. Reach back to grab the inside of your right ankle or foot, keeping the knee pointing straight back rather than out to the side.
Extend Arm: Extend the left arm forward for balance, holding it parallel to the floor or reaching toward the ceiling.
Kick and Hinge: Inhale to lengthen, and on an exhale, kick the right foot firmly into the right hand, allowing the torso to naturally hinge forward. The kick, not the lean, creates the backbend.
Balance: Keep hips square to the front and the chest lifted. Finish the Right side and do the same on Left Side .

2.Cat-Cow Stretch (Thoracolumbar Fascia/ Arm Line ): On hands and knees, exhale to round your back toward the ceiling (Cat), then inhale to sag your back and look up (Cow). This mobilizes the thick connective tissue in the lower and mid-back.

3.Lunge with Side Reach (Lateral Line / Arm Line ): Step right foot forward into a low lunge, then reach the right arm high and bend toward the left side. This targets the fascia running down the side of the hip and thigh.

4.Pretzel Stretch (Spiral Line (SPL)/ Hip/Glute Line):
Lie on your back, knees bent. Cross your right ankle over your left knee, then pull your left knee towards your chest while twisting your body to let your right foot touch the floor to the left.

5.Standing Forward Fold (Hamstring-Back Chain): With slightly bent knees, hinge at the hips to fold forward. Gently sway side-to-side to activate different parts of the posterior fascial chain.

6.Foam Rolling or Tennis ball Rolling (Self-Myofascial Release): Use a roller or Tennis ball on your foot ( Plantar fascia), calves, quads, glus or back. Move slowly (2 cm per second) and pause for 30–60 seconds on tender areas on myofacial trigger point ("knots") to hydrate the area.

How long for Fascia Stretch?
Hold longer: Hold stretches for 1–3 minutes to allow the fascia to release.
Don't force it: Fascia responds better to gentle, consistent pressure rather than intense, painful force.
Focus on breath: Slow, deep breathing assists in relaxing the tissue and increasing range of motion.
Stay hydrated: Water is crucial for maintaining supple, healthy fascia

Reference:
Warneke K, Rabitsch T, Dobert P, Wilke J. The effects of static and dynamic stretching on deep fascia stiffness: a randomized, controlled cross-over study. Eur J Appl Physiol. 2024 Apr 30. doi: 10.1007/s00421-024-05495-2. Epub ahead of print. PMID: 38689040.

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