Happiness hormones – what are the feel good hormones and how to activate them

We all want to be happy, to smile, laugh and always feel good about ourselves and life in general, but few of us actually try to understand how happiness works. What makes us feel happy? We are not talking about material things, because these differ from one person to another, but what happens in our body and mind that make us feel happy and ecstatic. Once we understand how the whole mental process works, we will know what to do in order to reach that “happiness state of mind”.

This is where the happiness hormones come in. Endorphins, serotonin, dopamine and oxytocin are neurotransmitters that transmit signals from the brain to the body, “telling” him how to act happy. There is still much research to do in order to find out exactly how these chemicals work, but scientific studies have revealed that there are things we can do to activate the production of these feel good hormones.

Endorphins

Endorphins are neurotransmitters produced by the pituitary gland and central nervous system when we experience pain, fear and stress. Once being released into the blood, endorphins “kill” the pain and tension in order to relax the body and induce a state of well-being. Up until now, neuroscientists have identified more than 20 endorphins in the human body, acting against pain like a morphine originating from within the body, but endorphins have a big role in the regulation of the hormones production, immunity and mood.

How to increase endorphins:

• Exercise rigorously (after 40-60 minutes of steady exercise, the body reaches the so-called “runner’s high”, a mental state of relaxation combined with a mild pain cessation that can last several hours after the exercising stops).
• Eat spicy (the tongue’s receptors react to spice by sending to the brain signals similar to pain signals; this will trigger the production of endorphins).

Serotonin

Also known as “the happiness hormone”, serotonin is a great contributor to feelings of well-being, optimism and happiness. Its main functions are the regulation of mood, sleep, appetite and muscle contractions, eliminating anxiety and depression and increasing positive feelings. Therefore, a low serotonin level leads to depression, anxiety and inability to sleep. This neurotransmitter is produced by the brain under the action of complex internal processes, but there are also external factors that can trigger the serotonin production, such as sunlight, exercise and foods high in tryptophan – one of the essential amino acids that can increase the serotonin level in the brain.

How to increase serotonin:

• Expose yourself to sunlight (when it reaches our skin, sunlight triggers the vitamin D production in our body, which in turn helps produce serotonin).
• Exercise (walking, running, biking and swimming seem to be the most effective at increasing serotonin synthesis in the brain).
• Consume foods high in tryptophan (pumpkin seeds, soybeans, tuna, lentils, beans, oat brans), but make sure to combine them with carbohydrates, as they help the conversion process, from tryptophan to serotonin.
• Think happy positive thoughts, as they seem to stimulate the brain to produce more serotonin.

Dopamine

This neurotransmitter has multiple and complex functions, from increasing the heart rate and blood pressure to regulating sleep, mood, attention, memory and learning. Although scientists haven’t figured out yet what exactly stimulates the brain to produce dopamine (some say it’s stress, others – positive events), they believe that this neurotransmitter is responsible for our exuberant behaviours.

How to increase dopamine:

• Set specific and measurable goals (whether you exercise or plan your to do list for the day, always choose a purpose for your actions, like setting a distance or time target when you run; since dopamine is stimulated when we experience the pleasure of achieving a goal or receiving a reward, try to find something to strive towards).
• Exercise (just like serotonin, dopamine tends to increase when you put your muscles at work).

Oxytocin

Also known as “the bonding hormone”, oxytocin is involved in inducing various behaviours such as orgasm, social recognition, pair bonding and maternal behaviours. In other words, it creates feelings of well-being and happiness when we engage in positive social activities. Oxytocin was recently discovered, around 1990, when scientists noticed that mothers who were breastfeeding seemed to be more calm and stress-resistant than mothers who used bottle feeding for their babies. Besides its ability to create feelings of optimism, increase self-esteem and build trust, a high level of oxytocin can also relieve pain.

How to increase oxytocin:

• Make physical contact (oxytocin level increases every time you hug, kiss, cuddle or have any other kind of physical contact with another person).
• Have a massage (as mentioned earlier, studies have shown that prolonged physical contact releases oxytocin in our system).

Top 10 foods that boost happiness

We all know that what we eat affects not only our weight, but also our brain. Various studies have revealed that foods rich in vitamins, minerals and fatty acids can stimulate the feel good hormones to ignite happiness. Here are ten of the most efficient aliments when it comes to increase your levels of happiness hormones:

Dark chocolate  (dairy free of course!)- cocoa is a great source of serotonin and dopamine that can keep depression at bay and induce the “feel good” factor.

Probiotic (vegan)  yoghurt – it contains good bacteria that can make you react less stressfully to everyday situations, while calcium helps regulate mood fluctuation attributed to PMS.

Asparagus – thanks to its high content of both folic acid and tryptophan, this vegetable can fight depression as well as produce serotonin to improve your mood.

Spinach – also rich in folic acid, spinach supports serotonin regulation, helps treat depression and can boost the efficiency of antidepressants.

Nuts and seeds – they are loaded with alpha-linolenic acid, hence their ability to increase the levels of dopamine and serotonin in the brain.

Soybeans – they are rich in iron, a mineral that you must keep at a high level in your body, as fatigue, apathy and mood change are associated with iron deficiency and can lead to depression.

Honey – this organic sugar substitute contains quercitine and kaempferol, two flavonols capable of improving the brain’s health and reducing its inflammation.

Coffee – the happy boost you enjoy every time you drink your coffee is the result of the proteins, lipids and carbohydrates increasing your dopamine and serotonin transmission within just 30 minutes.

 

So next time you are feeling depressed, sad and gloomy, indulge yourself with these super foods – not only delicious, not only healthy, but also capable to lift your spirits, boost your energy and keep the smile on your face!