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Boost Your Happiness by Increasing Your Happy Hormones

Woman relaxing while drinking a cup of green tea

It’s not news that hormones play a significant role in our health. They’re involved in various functions, such as regulating blood sugar, blood pressure, fertility/reproduction, metabolism and sleep. But what’s often overlooked is the role hormones play in mood, particularly happiness. When you’re stressed, depressed, anxious, lacking self-esteem, or just need to be cheered up, you can help elevate your mood by triggering one of the four “happy hormones,” which include dopamine, endorphins, oxytocin and serotonin. Here’s what you need to know.

Dopamine

Dopamine is a hormone and neurotransmitter with many functions. It plays a role in movement, memory/cognition, attention span, learning and lactation, but it’s probably best known for activating the reward center of your brain, providing pleasure and motivating you to continue activities that help you survive and reproduce. Your brain is hard-wired to seek out dopamine-producing experiences, e.g., eating, drinking and exercise. Of course, your body may not produce enough dopamine, causing fatigue, moodiness, sleep disruptions and a lack of motivation and pleasure from enjoyable experiences. Unfortunately, some unhealthy, addictive behaviors – taking cocaine or heroin, smoking cigarettes and eating junk food – also raise dopamine levels. Here are a few healthy, dopamine-triggering habits you can add to your daily routine.  

  • Practice self-care – get good sleep, set aside time to relax, meditate, practice gratitude, exercise regularly (30 minutes of walking is all you need), stay hydrated and eat healthy foods.  
  • Eat foods that promote dopamine release – eat adequate portions of dopamine-increasing foods into your diet, e.g., chicken, almonds, apples, avocados, bananas, beets, chocolate, green leafy vegetables, green tea, lima beans, nuts, oatmeal, oranges, peas, sesame and pumpkin seeds, red meat, tomatoes, turmeric, watermelon and wheat germ. These foods are high in tyrosine, an amino acid (protein building block) that helps your body sustain natural dopamine production.  
  • Listen to music with a steady tempo and moderate volume – avoid music that overloads your system. Classical music is a good example of music that helps release dopamine and assists in modulating genes responsible for dopamine secretion and transport, as well as learning and memory. It also down-regulates genes that facilitate neurodegeneration (the underlying cause of dementia), according to a study published in PeerJ.    
  • Get sunlight – view early morning sunlight for 10 to 30 minutes.
  • Endorphins are hormones and neurotransmitters. There are about 20 different types, and they differ from dopamine (which provides pleasure) in that the brain releases them when it detects that you’re not feeling well. They ease pain (including childbirth pain), depression and stress; boost the immune system, control appetite, help raise confidence and self-esteem, and attach to the opiate receptors of the brain to release dopamine. Low levels of endorphins are associated with depression, anxiety, body aches/pains, fibromyalgia, sleep issues, impulsive decisions, an exercise addiction or a desire to hurt yourself. Like dopamine, endorphin levels can be raised through unhealthy, addictive approaches, particularly over-exercising (think runner’s high), drinking too much alcohol and taking heroin and opioid drugs. Here are some healthy tactics that help raise endorphins.
  • Practice self-care – get acupuncture or a massage. Meditating, especially mindfulness meditation or progressive muscle relaxation, is also recommended.  
  • Laugh - watch funny movies or television shows.
  • Eat foods that promote endorphin release – eat adequate portions of dark chocolate, strawberries and spicy foods, according to Kaiser Permanente.  
  • Become active – engage in moderately intense activities such as dancing, power walking, hiking and/or swimming.
  • Get sunlight – get daily sunlight; the amount is personalized based on lifestyle, skin tone and living location. However, getting some sunlight every day triggers the release of beta-endorphins, the type of endorphins that ease pain and stress. 

Oxytocin

Oxytocin is a hormone produced in the hypothalamus and released into the bloodstream by the pituitary gland. Men and women produce it, even though it’s best known for its involvement in inducing uterine contractions during birth and lactation. Oxytocin also helps lower stress and anxiety, and promotes relaxation, trust and social connections. Oxytocin’s effect on your brain is complex and not fully understood; in fact, diagnostic tests don’t exist to determine or monitor levels. Cleveland Clinic reports that researchers are currently studying the effects oxytocin has on addiction, autism spectrum disorders, eating disorders, anxiety, depression and post-traumatic stress syndrome. Here are some easy tips and tricks to help trigger it.

  • Practice positive self-talk – think positive thoughts and speak to and about yourself in a positive light.
  • Connect with animals – pet domestic animals, e.g., cats and dogs.
  • Engage in physical contact with others – incorporate high-fives, hugs, kissing and cuddling with others (when appropriate). Get or give massages.    
  • Socialize – spend quality time and share meals with your partner, family and friends.    
  • Listen to music – listen to relaxing music.  
  • Eat foods that promote oxytocin release – eat adequate portions of eggs, bananas, salmon, nuts, beans and legumes, according to Kaiser Permanente.  

Serotonin

Serotonin is a neurotransmitter that also acts like a hormone. It helps facilitate learning, memory, body temperature, sleep and appetite. It also boosts happiness, regulates mood and eases pain and anxiety; moreover, having low levels may play a role in depression, anxiety, social anxiety disorder, panic disorder, post-traumatic stress disorder, obsessive-compulsive disorder, depression and mania. Some people rely on cocaine and alcohol to raise serotonin levels, according to Scripps Research Institute. Using substances, including antidepressants, to increase serotonin levels to a dangerous level. It’s referred to as serotonin syndrome, and it can be life- threatening. However, there are healthy approaches to raising serotonin levels; here are a few.    

  • Take a warm bath – calm your nervous system, stimulating the release of serotonin and endorphins
  • Get sunlight – get 10 to 15 minutes of sunlight each day to help increase serotonin.  
  • Exercise – work out regularly to help maintain serotonin levels.  
  • Eat foods that promote serotonin release – eat foods that are good sources of B vitamins and tryptophan, an amino acid the body uses to make serotonin, according to Kaiser Permanente. Examples include turkey, some hard cheeses, chocolate, oats and dairy products.  

If you’re overly stressed or experiencing depression, anxiety and/or panic disorders, talk to your doctor. The MDVIP Wellness Program screens for emotional health, and your MDVIP-affiliated physician has the time and resources to dive deeper to determine the root cause(s) of your issues, which could be related to lifestyle, nutrition, poor sleep or medications.  

If you don’t have a primary care physician, consider joining an MDVIP-affiliated practice. MDVIP-affiliated physicians have the time and tools to develop a personalized action plan to help you manage health issues. If you or a loved one needs an MDVIP-affiliated doctor, click here to locate one.