Happy Hormones, What Are They And How To Increase Them?

We all strive for happiness and well-being, but did you know that certain hormones in our body play a big role in determining our mood and overall happiness? These hormones are commonly referred to as "happy hormones", and you will be able to remember them more easily with the keyword D.O.S.E: Dopamine, Oxytocin, Serotonin, and Endorphins. In this blog, we will discuss the above four main happy hormones, how they help us, and ways to increase them.

Dopamine: The “Pleasure” Happy Hormone

Dopamine is a hormone that plays a crucial role in regulating our feelings of pleasure and reward. Pleasurable experiences, such as eating good food, exercising, or achieving a personal goal will signal the brain to generate this type of hormone. The release of dopamine provides a feeling of satisfaction and reinforces the behavior, making us want to repeat the pleasurable experience. 

If we lack dopamine, we can experience a decrease in motivation and a lack of pleasure in everyday activities. This can lead to feelings of depression, making it difficult to find joy in life. In some cases, that can also contribute to addiction to drugs, alcohol, or other means. Those are the shortcuts to increasing dopamine with ease, but once the process cools down, one will revert back to a depressed and unmotivated state.

To increase dopamine levels, you can try:

Achieving Small Goals: 

This is the general rule for the happy D hormone. Accomplishing small goals can help increase dopamine levels, as it provides a sense of accomplishment and motivation. Setting attainable goals and celebrating small victories can help increase dopamine levels and improve mood. For example, you can set many milestones for a personal project and complete them one by one. 

Eating Good Food: 

A healthy diet that is rich in protein and fiber can help increase dopamine levels, as certain nutrients are essential for dopamine production. Moreover, who would ever be unhappy to enjoy delicious food? 

Cleaning: 

Cleaning and organizing your room and surroundings, in general, can help increase dopamine levels, as it provides a sense of control and accomplishment. Thanks to that, it will also help you reduce stress, thus contributing to being happier and more motivated. This is also the reason why many individuals enjoy cleaning when they’re feeling down.

Sleep: 

A good night's sleep is essential for overall health, including dopamine levels. Sleeping for 7-9 hours a night can help regulate dopamine levels and enhance mood. If you lack sleep, you will easily be in an exhausted and depressed state, not to mention your overall health will be dragged down.

Oxytocin: The “Love” Happy Hormone

Oxytocin, produced in the brain, plays a significant role in regulating our social and emotional behavior. As it is released in response to physical touch, social bonding, and intimate relationships, it is often referred to as the "love hormone." 

This hormone helps us feel more connected and relaxed, reducing feelings of stress and anxiety. To women, it also plays a role in the birthing process, helping to stimulate uterine contractions and the release of milk during breastfeeding. If we lack oxytocin, we can experience a decrease in social and emotional bonds, leading to feelings of isolation, depression and increasing anxiety in social situations. 

Oxytocin level can be boosted by almost any social activity you can think of:

Social Interaction: 

Spending time with loved ones, whether it's talking, laughing, or participating in group activities, can help increase oxytocin levels. 

Physical Touch: 

Physical touches, such as hugs, handshakes, or cuddling, have been shown to increase oxytocin levels. Engaging in physical touch with loved ones such as your family members, partner, friends or pet can help to strengthen social bonds and reduce feelings of stress and anxiety. 

Being Kind: 

Whether it's volunteering, donating to charity, or simply being there for a friend, can boost your oxytocin levels. Receiving acts of kindness can also have a similar effect, so don't be afraid to ask for help when you need it.

Serotonin: The “Mood Stabilizing” Happy Hormone

Just like how it is often referred to as, Serotonin helps stabilize your mood, sleep, and other functions of the body. If you don’t have enough serotonin, you can get depressed, anxious, and face mood disorders. It can also result in sleep problems, irritability, and decreased appetite.

Here are some ways to increase serotonin levels and why they work:

Sun Exposure: 

Sunlight helps regulate serotonin levels. Sun exposure during the day (remember to protect your skin from UV rays though) can help boost serotonin production. If you don’t have time for outdoor activities, simply open the window to expose yourself to some morning sunlight. 

Jogging: 

This exercise activity increases serotonin levels. This would make a good pair with sun exposure, so take time to go jogging in the morning to boost your serotonin levels greatly.

Balanced Diet: 

Eating a balanced diet can help maintain healthy serotonin levels. In addition, foods high in tryptophan are recommended because it is an amino acid that is a precursor to serotonin. Foods that are high in tryptophan include poultry meat, eggs, cheese, nuts, and seeds.

Endorphin: The “Pain Relieving” Happy Hormone

Endorphins have the capacity to block the feeling of pain and promote pleasure, thus boosting mood and reducing stress. It is no surprise that this type of happy hormone is generated respectively while one is hurt (to relieve pain) and during moments when one feels pleasurable, such as having sex, exercising, or eating chocolate.

Endorphin deficiency can lead to depression and low pain tolerance. One may feel fatigued, overwhelmed, and may have difficulty sleeping or concentrating. 

In order to maintain a good level of this happy hormone endorphin in your body, you should regularly perform some activities below:

Exercise: 

As endorphins are released through a painful experience, physical activity, particularly high-intensity or strength-training exercises, can trigger the release of endorphins. 

Eating Chocolate: 

Consuming chocolate, especially dark chocolate, can increase endorphin levels. 

Massage: 

Massage therapy also helps increase endorphin levels and promote relaxation and pain relief. This mechanism follows the same law as exercise, as the body marks massaging motions at a pain-causing element, thus releasing endorphins.

Aromatherapy:

Aromatherapy works by activating the olfactory system, which is closely linked to the brain's emotional centers, and can trigger the release of endorphins and other happy hormones. Try essential oils such as lavender, ylang-ylang, frankincense, or citrus essential oils such as orange, bergamot, etc.

Healthy lifestyle is key to increasing happy hormones 

It's all about science and balance: what you do affects your hormone levels, and the hormones affect you back. Therefore, maintaining a healthy and balanced lifestyle is fundamental to keeping the D.O.S.E hormones at a good level. Exercising regularly, eating balanced diets, including yourself in social activities, and setting achievable goals are some of the most effective ways to boost your mood and mental health. By incorporating these activities into your daily routine, you can promote overall well-being, leading to a more fulfilling and satisfying life.