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The pursuit of happiness involves, among other things, biology.
Summer is the perfect time to establish certain habits that can lead to an increase in hormone levels, those chemical messengers of happiness. All this, in order to reap the benefits throughout the year.
What are the happiness hormones and how can we increase them?
We know that hormones play a fundamental role in our bodies. They determine our appearance, react to our stress, and can even help our brain send us messages of happiness. So, all we need to do is increase the presence of the hormones that make us feel good. The good news? It’s much easier than we think. All it takes is changing our lifestyle little by little.
Serotonin
Serotonin is a neurotransmitter that regulates mood. If the body doesn’t produce enough of it, the risk of suffering from anxiety and depression is higher. High levels, on the other hand, help us to be happier.How to increase serotonin?
1/Get some sun: the sun can stimulate the production of vitamin D because the body uses UV rays to transform tryptophan into serotonin.
2/ Do some exercise : you know that feeling of general well-being you get after a workout at the gym? It’s serotonin that makes us feel good. Aerobic activity helps release larger amounts of serotonin.
3/ Eat fermented foods: The gut microbiome is capable of producing up to 90% of our body’s serotonin. It is therefore essential to support it with fermented foods (such as kimchi, yogurt, kombucha, and kefir ) which allow good bacteria to thrive.
Dopamine
Also known as the “pleasure hormone,” dopamine is a neurotransmitter that controls many bodily functions, including cardiovascular function, but also concentration and the feeling of reward. In the brain, when we experience pleasure, a greater amount of dopamine is released as a reward. And the more there is, the more the brain needs.How to increase dopamine?
1/Consume caffeine: in adequate amounts, caffeine has mood-enhancing properties.
2/Get your fill of vitamin B: vegetables, legumes and fruits like bananas are good sources of vitamin B and should be consumed regularly to maintain high dopamine levels.
3/Relax : there is no worse enemy than stress. If you want to boost your feel-good hormones, dedicate time to rest, relaxation , and meditation .
Endorphins
They act like painkillers that are naturally produced by our bodies. Endorphins are neurotransmitters that promote relaxation and improve mood. A deficiency can lead to pain, anxiety, and depression.
How to increase endorphins?
1/ Do yoga : it is an ideal practice to bring vital energy to the body, as it strengthens muscles while inducing relaxation and improving rest.
2/Laugh: do it more often, laugh loudly. Laughter helps increase the production of endorphins.
3/Eat a small piece of chocolate: or drink a glass of red wine and enjoy it without remorse, because they contain substances that increase the production of endorphins in the brain.
Oxytocin
This is the love hormone , released by the body at specific moments in life, such as during childbirth, breastfeeding, strengthening the bond between parent and child, but also during a relationship or a relationship built on trust. It is, above all, the hormone that makes us feel good, that makes us feel loved, and that makes us love.How to increase oxytocin?
1/ Physical contact : caresses and hugs are essential for releasing oxytocin. Hugging, caressing, and seeking contact with loved ones will have a significant impact on the brain.
2/Take time for yourself : meditating, putting on good music, lighting a candle, reading a book are gestures that can be part of a broader concept of mindfulness, a practice that can help you regain your center of gravity and your confidence, and produce oxytocin.
3/Socialize : go out, spend pleasant moments with your friends, family, partner, in order to stimulate messages of happiness.
Translation by Etienne Menu.