Aging and Cognition: Factors Associated With Cognitive Functions in Elderly Individuals
June 13, 2021Hydrogen Inhalation “Review”
July 11, 2021The Chemistry of Happiness
Your brain constantly communicates with your body, sending chemicals called hormones and neurotransmitters from one nerve to another. Hormones are tiny molecules, but they are packed with functions. They travel through the bloodstream, acting as messengers and playing a part in many bodily processes. For example, they can increase and decrease your energy levels, sex drive, and fat storage. They can even control your emotions and mood. Ultimately, they can have a great impact on our happiness.
What is happiness? Well, there isn’t really an objective measure of happiness. Most of us know we are happy when we feel it. However, there are strong physiological bases for happiness. There are four key happiness hormones: serotonin, dopamine, oxytocin, and endorphins. These are neurotransmitters, meaning that they work directly from your brain to generate those feel-good feelings.
Happiness hormones are driven in part by your genes and in part by your lifestyle. Let’s dive into each one of these and see how you can boost them naturally to enhance your overall wellbeing.
Serotonin
Serotonin regulates our mood, sleep, and wake cycle; appetite; and digestion. It is a primary regulator of our mood. Feeling good? Thank serotonin. Feeling down? Time to boost serotonin. Although serotonin is a neurotransmitter, interestingly, it is estimated that 90% of serotonin is produced in the gut by enterochromaffin (EC) cells and by particular types of immune cells and neurons. The connection between our gut and our mood is further strengthened by the microbiota-gut-brain axis. The billions of microbes living in our gut can, indeed, transform food into short-chain fatty acids (SCFA) that communicate with neurons, signaling them to produce serotonin. Therefore, a healthy gut microbiome means a happy mood!
Low levels of serotonin in the brain have been associated with depressive disorders, and current treatments for depression aim to increase these levels. The most commonly prescribed medications, called Selective Serotonin Reuptake Inhibitors (SSRIs), act by blocking serotonin uptake by the transmitting neurons. This results in elevated serotonin in the synaptic space and its prolonged action. While depression is a serious clinical concern and should be treated accordingly, there are also several ways you can boost your serotonin levels naturally.
How To Naturally Boost Serotonin
- Meditate and practice yoga. Meditation and yoga are scientifically proven to boost serotonin levels, improving our mood.
- Go out for a walk and get some sunlight. There is a direct link1 between sunlight exposure and serotonin production. Even a dose of 10–15 minutes of sun is enough to make you feel happy.
- Listen to music. Music has a naturally energizing effect, improving your mood. Research2 shows that listening to music releases serotonin and dopamine in the brain.
Dopamine
Dopamine is also known as the “feel-good” hormone. It is associated with pleasurable sensations, along with learning, memory, and movement. Whenever you get rewarded and praised, dopamine is released in large amounts. It is your brain’s reward system, and it naturally makes us feel good. Dopamine levels are usually well regulated within the nervous system, but there are some things you can do to increase dopamine levels naturally.
How To Naturally Boost Dopamine
- Set a goal and complete it. When you accomplish something, it is a reward itself. This triggers the release of dopamine, making us feel happy.
- Eat lots of protein, either from animal or plant sources. Proteins are made of building blocks called amino acids; one of these amino acids is tyrosine, which is the precursor your body uses to synthesize dopamine.
- Eat less saturated fats. There is evidence showing that saturated fats, like the ones found in butter, full-fat dairy, coconut oil, and palm oil, are able to disrupt the signaling system for dopamine when consumed in large quantities.
- Exercise often. That exercise is good for your physical and mental health is no news. Amongst the numerous benefits of exercise, the increased release of dopamine and endorphins (another happy hormone) is an important one.
- Get a good night’s sleep. Both quality and quantity of sleep are important to maintain optimal dopamine levels.
- Do yoga, meditate, and listen to music. Similar to serotonin, yoga, meditation and music are all good natural ways to improve your dopamine production.
- Celebrate the little victories. Treat yourself with something that you enjoy.
Oxytocin
Oxytocin is produced in a part of the brain called the hypothalamus and is secreted into the bloodstream by the pituitary gland. Secretion depends on the electrical activity of neurons in the hypothalamus: it is released into the blood when these cells are excited. The two main physiological actions of oxytocin are the stimulation of the uterus contraction during childbirth and the induction of lactation for breastfeeding. Oxytocin is also present in men, playing a role in sperm transport and production of testosterone. In addition to these functions, oxytocin in the brain regulates many other human behaviors. Oxytocin is known to be the hormone of love and trust. When you are around someone with whom you bond or have trust, your brain releases oxytocin to make you feel happy.
How To Naturally Boost Oxytocin
- Surrounding yourself with loved ones (including pets) and experiencing physical touch is one of the most effective ways to boost oxytocin levels.
- Get some sun. The vitamin D produced by sunlight exposure leads to increased production of oxytocin.
- Make eye contact. When you look into someone’s eyes warmly, it stimulates a feeling of trust, which leads to oxytocin synthesis.
- Take care of yourself. Most of the tips valid for dopamine and serotonin are also valid for oxytocin: exercise, listen to music, and love yourself.
Endorphins
The word “endorphin” is composed of “endogenous,” which means produced by the body, from within, and “morphine,” which refers to a substance used to treat pain. Endorphins are opioid peptides produced by the body and are usually called the body’s natural pain relievers. They produce a sense of euphoria and wellbeing. The so-called “runner’s high” felt after lengthy, vigorous exercise is due to an increase in endorphins. The baseline level of endorphins varies from person to person and, although more research is needed in the areas, it is thought that people with lower levels of endorphins are more likely to develop depressive disorders. The good news is that amongst the “happy hormones,” endorphins are probably the easiest to increase naturally. Here’s how:
How To Naturally Boost Endorphins
- These neurotransmitters increase to sky-high levels during intense cardio, strength training, and general strenuous physical exertion. Even just 5 minutes of exercise will help increase endorphins. However, to achieve the so-called “runners’ high” a 30-minute session is recommended. The fact that endorphins were the cause of the runners’ high was suspected for a long time. However, it was not until 2008 that it could be confirmed by novel imaging technologies that compared the brain of runners before and after exercise.
- LOL – laugh out loud. Laughter can help you relieve stress and anxiety and boost your mood by flushing endorphins in your body.
- Eat dark chocolate. The chemicals contained in dark chocolate3 can make us happy by boosting endorphins. Isn’t this great news? And don’t forget that dark chocolate is also good for your brain as a memory-boosting food.
- Volunteering, donating, and helping other people make us feel good, and the reason lies in a potential increase in endorphins.
Bottom Line
Hormones can control any aspect of our physical and mental health. The fabulous four — serotonin, dopamine, oxytocin and endorphins — are responsible for our mood, and even our happiness. The good news is that you can hack your happy hormones by spending time with your loved ones, exercising, being in the sun, and eating a balanced diet.
References
1Sansone, R. A., & Sansone, L. A. (2013). Sunshine, serotonin, and skin: A partial explanation for seasonal patterns in psychopathology? Innovations in Cinical Neuroscience, 10(7–8), 20–24.
2Vuilleumier, P., & Trost, W. (2015). Music and emotions: From enchantment to entrainment. Annals of the New York Academy of Sciences, 1337, 212–222.
3Nehlig, A. (2013). The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British Journal of Clinical Pharmacology, 75(3), 716–727. https://doi.org/10.1111/j.1365-2125.2012.04378.x