The hormones serotonin, dopamine, oxytocin, and endorphins are known as the happiness hormone, which promote positive feelings such as enjoyment, happiness, and even love.
Study: Covid reduces brain volume and affects areas of perception and smellMohamed Nasser Al-Najdi8 hours ago4 types of fruits rich in vitamins and maintain body hydrationHajar Hatem14 hours agoHormones and neurotransmitters are involved in many basic processes, such as heart rate and digestion, but also in improving your mood and feelings They are known as the body's chemical messengers, some of which are known for their ability to help people bond, feel joy, and experience pleasure.
If you did not know much about the hormone of happiness, read this article with us and learn more.
Happiness hormones
Happiness hormones are chemicals produced by different glands in the human body whose primary function is communication between two glands or between a gland and an organ.
These hormones rise and fall in your body throughout the day, for example: high cortisol wakes you up in the morning, while another hormone known as melatonin helps you sleep in the evening, and then there are the hormones that tell you to be hungry, happy, and sad.
There is a specific system in the body that controls the production and secretion of hormones into the bloodstream called the endocrine system. It is a network of glands extending throughout the body, where each gland makes at least one hormone, which is controlled by the pituitary gland in the brain.
There are some hormones that are involved in regulating and improving mood, enhancing social interaction, or even relieving pain, but that's not all, these chemicals are important components of your health such as growth, development, metabolism, and reproduction as well.
Sometimes these hormones are called neurotransmitters, there is not much difference between hormones and neurotransmitters, except where they act.
Happy hormones travel through the bloodstream to various organs and tissues, whereas happy neurotransmitters only occur in the brain and central nervous system where they communicate directly via neurons.
serotonin
**media[1055910]**
Serotonin is the feel-good hormone. It is essential for mood, digestion, sleep, brain function, and circadian rhythm. Up to 90% of serotonin in the body is produced in the gut, where it can act in two different ways:
It was recently revealed that gut bacteria are involved in the production of serotonin, so the trillions of microbial cells in your colon actually have the ability to stimulate the cells that make serotonin.
This magical and complex system seems to be expressed by the fatty acids produced by your microbiome. According to studies, butyrate and acetate, two important fatty acid cofactors, have been shown to increase serotonin production in the gut.
The other factor that affects serotonin production is tryptophan, which is the substance that your gut can turn into serotonin. Tryptophan is an essential amino acid, which means you must get it from your diet because the body is unable to make it.
These amazing findings suggest that you may be able to support your mental health by taking care of your gut bacteria and your diet. Diet is one of the most influential factors on the quality of your microbiome, and diet is also known to play a role in mental health.
A diet of plant-based foods high in fiber with meat and fat in moderation is associated with abundant bacteria that produce short-chain fatty acids, and a well-balanced diet containing whole foods has also been shown to promote mental health.
A regular fitness regimen is also known to boost mood, relieve anxiety and even fight depression, so it should come as no surprise that exercise has also been shown to boost tryptophan and serotonin levels, boost the diversity of your gut microbiome, and is equally beneficial for your health. the public.
Foods that increase serotonin
You can't take serotonin, but you can boost serotonin with food in two ways.
First, you can add more prebiotic foods to your diet that support the good bacteria that produce short-chain fatty acids, including:
Second: You can add more foods that naturally contain tryptophan, which is the essential amino acid that the body uses to produce serotonin.
Remember that your body needs about 30 grams of fiber from food every day, and that you consume meat and fats in moderation, this will help maintain the balance of microbes in the body and intestines, including:
What is the happiness hormone?
**media[1055913]**
As we explained at the top of the article, there are 4 hormones that help promote happiness and satisfaction in the human body, but in fact they are 5 of the main happy hormones and neurotransmitters, including:
1. dopamine
This happy hormone is a neurotransmitter in your brain, which leads to feelings of happiness and well-being, so you can look for healthy, enjoyable activities that have a positive impact on your life.
2. serotonin
This mood-boosting neurotransmitter is best known by antidepressants as selective serotonin reuptake inhibitors, which increase serotonin levels in the brain.
The most effective and natural way to increase serotonin is daily exercise, this is one of the reasons why you should take a brisk walk, just take 10 minutes out of your day and complete a resistance exercise.
3. Oxytocin
Oxytocin is called a neurotransmitter and the love hormone. Researchers from Claremont University in California have conducted extensive research on its effect on women, linking oxytocin release to levels of life satisfaction.
It may play a big role in women and their happiness compared to men, and spending time with your loved ones and being kind to others stimulates the hormone oxytocin.
4. estrogen
This happy hormone helps create serotonin, protects you from stress and anxiety, and keeps your mood steady. Estrogen decreases with menopause, and lifestyle factors such as smoking and vigorous exercise can reduce it, too.
An imbalance of estrogen and progesterone in perimenopause can negatively affect mood, and stress management can balance them, because stress hormones such as cortisol interfere with the secretion, action, and function of the two happy hormones.
5. progesterone
This helps you sleep well and prevents anxiety, stress and mood swings. Levels of this happy hormone drop as women enter the premenopausal stage after the age of 35 or 40, and this can be accelerated by excess stress and unhealthy foods.
How do I increase the happiness hormone?
**media[1055914]**
If you're looking for ways to boost your happiness hormone, here's a look at how you can make the most of the natural boosters around you.
1. air and sun
Spending time outdoors in the sun is one of the best ways to help you raise the hormone of happiness, improve your mood and feel joy, because the sun's rays increase the production of both the hormone serotonin and raise the level of endorphins.
Start with at least 10 to 15 minutes each day. If you're tired of the same area around you, try exploring a new neighborhood, park, or place, but pay attention and don't forget sunscreen.
2. Playing sports
Exercise has many physical health benefits. It can also have a positive effect on emotional well-being. If you've heard of the "runner's high," you may already be aware of the link between exercise and the release of endorphins.
But exercise doesn't just work on endorphins, regular physical activity can also increase your levels of dopamine and serotonin, making it a great option for boosting your happy hormones.
To take advantage of exercise to get an extra dose of happiness, we recommend that you exercise outdoors to boost serotonin with sunlight, in addition to doing aerobic exercise for at least 30 minutes at a time.
Any amount of physical activity has health benefits, but research links the release of endorphins to sustained exercise rather than short bouts of activity.
3. laughter
“Laughter is the best medicine.” This is a popular and 100% healthy saying. Laughter is one of the reasons that triggers the release of endorphins in the human body.
Laughter certainly won't cure ongoing health problems, but it can help relieve feelings of anxiety or stress, and improve low moods by increasing dopamine and endorphin levels.
4. Enjoy cooking and food
This tip can boost your four happy hormones together, the pleasure you get from eating something tasty can stimulate the release of dopamine along with endorphins, and a meal with someone you love, bonding over meal prep together, can increase your oxytocin levels.
Some foods can also have an effect on hormone levels, so note the following when planning meals to boost your happy hormone:
Spicy foods, which may trigger the release of endorphins.
Yogurt, beans, eggs, lean meats, and almonds are foods linked to dopamine release.
Foods high in tryptophan, which has been linked to increased serotonin levels.
Foods containing probiotics such as yogurt and sauerkraut, which can affect the secretion of hormones.
5. Nutritional supplements
There are many nutritional supplements that may help increase happy hormone levels, here are a few things to consider:
Tyrosine (linked to dopamine production).
Green tea (dopamine and serotonin).
Probiotics (may boost serotonin and dopamine).
Tryptophan (serotonin).
Experts who study the effects of supplementation have found mixed results. Many of the studies involved only animals, so more research is needed to help support the benefits of supplementation in humans.
Supplements may be beneficial, but they are not recommended for some people with certain health conditions. They can also interact with certain medications, so be sure to talk to your healthcare provider before trying them.
6. listen to the music
Music can give a boost to more than one of your happy hormones. Listening to instrumental music, especially music that gives you chills, can cause an increase in dopamine production in the brain.
But if you enjoy music, just listening to any music can help put you in a good mood. This positive change in your mood can increase serotonin production.
media[1055938]
7. Meditation practice
If you are familiar with meditation, you may be aware of its many health benefits, including improving sleep and reducing stress. In addition, it was discovered that meditation increases the production of dopamine during practice, and also stimulates the release of endorphins.
To start a meditation:
Choose a quiet and comfortable place to sit.
Get comfortable whether it's standing, sitting or lying down.
Let all your positive or negative thoughts rise.
As thoughts arise, try not to judge, hold on to, or push them away, simply acknowledge them.
Start with 5 minutes and work up to more sessions over time.
8. Romantic evening
Oxytocin has earned its reputation as the “love hormone.” Being attracted to someone can trigger the production of oxytocin, but physical affection, including kissing or cuddling, also contributes to the production of oxytocin.
Just spending time with someone you care about can help increase oxytocin production, and that can help increase closeness and feelings of positive relationships, which makes you feel happier.
9. Breeding a dog
Raising a dog with the affection it gives you and being a loyal friend is a great way to increase the hormone oxytocin for you.
And if you don't have one at all, then one of the best tips for feeling happy is to have a pet and raise it, as it increases the oxytocin hormone in the human body, as soon as it is embraced.
10. A good night's sleep
Not getting enough quality sleep can affect your health in multiple ways.
First, it can contribute to an imbalance of hormones, especially dopamine, in your body. This can have a negative impact on your mood, as well as on your physical health.
Dedicating 7 to 9 hours of sleep each night can help restore the balance of hormones in your body, which will likely help you feel better.
If you find it hard to get a good night's sleep, try:
Go to bed and get up at about the same time every day.
Create a quiet, restful sleep environment (try to reduce light, noise, and screens).
Reduce caffeine intake, especially in the afternoon and evening.
11. Stress control
It is normal to experience some stress from time to time, but living with regular stress or dealing with extremely stressful life events can cause a decrease in the production of dopamine and serotonin. This can negatively affect your health and mood, making it more difficult to deal with stress. .
If you are under a lot of stress, we recommend that you:
Take a short break from a source of stress.
laugh.
Take 20 minutes of walking, running, cycling or other physical activity.
Practice meditation.
Keep social interaction.
Any of these techniques may help relieve stress while increasing levels of serotonin, dopamine, and even endorphins.
12. massage session
If you enjoy a massage, here's another reason to get a session. Massage boosts your four happy hormones. According to 2004 research, both serotonin and dopamine levels increased after a massage. Massage is also known to boost endorphins and oxytocin.
The four happiness hormones
media[1055911]
Hormones are chemicals produced by various glands in the body. They pass through the bloodstream, act as messengers, and play a role in many bodily processes. One of these important functions is to help regulate your mood. Some hormones are known to help enhance feelings. Positivity, including happiness and pleasure.
These “happy hormones” include:
1. dopamine hormone:
Also known as the “feel-good” hormone, dopamine is a hormone and neurotransmitter that is an important part of your brain’s reward system. Dopamine is associated with pleasurable sensations, along with learning, memory, motor system function, and more.
2. Serotonin:
This hormone and neurotransmitter helps regulate your mood, as well as sleep, appetite, digestion, learning ability, and memory.
3. The hormone oxytocin:
Oxytocin is often called the “love hormone” and is essential during childbirth, breastfeeding and the strong bonding between parent and child. This hormone can also help promote trust, empathy and bonding in relationships. Oxytocin levels generally increase with physical affection.
4. Endorphins:
Endorphins are natural pain relievers that your body produces in response to stress or discomfort. Endorphin levels also tend to increase when you engage in productive activities, such as eating, exercising, or having sex.
Happy hormone foods
media[1055939]
For a double dose of increasing your serotonin levels, you can try eating foods that contain tryptophan. Here are 7 foods that may help increase serotonin levels.
1. eggs
The protein in eggs can significantly boost tryptophan plasma levels in the blood, especially eating egg yolks as they are very rich in tryptophan, along with tyrosine, choline, biotin and omega-3 fatty acids.
2. Cheese
Cheese is another great source of tryptophan, and a tasty favorite you can make is mac and cheese, a combination of cheddar cheese, eggs, and milk, which are also good sources of tryptophan.
3. pineapple
It has been proven that pineapple contains serotonin, as it increases serotonin during its ripening.
4. tofu
Soy products are rich sources of tryptophan. You can replace tofu with any protein, which makes it an excellent source of tryptophan for vegetarians and vegans.
5. salmon
Eating salmon gives you happiness by boosting hormones, because it is rich in tryptophan. Mix it with eggs and milk to make a smoked salmon frittata.
Salmon also has other nutritional benefits such as helping to balance cholesterol, lowering blood pressure and being a good source of omega-3 fatty acids.
6. Nuts and seeds
All nuts and seeds contain tryptophan, and studies show that eating a handful of nuts daily may reduce the risk of dying from cancer, heart disease, and respiratory problems. Nuts and seeds are also good sources of fiber, vitamins, and antioxidants.
7. Rumi
Turkey is packed full of tryptophan, so it's one of the best foods to make you feel happy.
Drinks that raise the hormone of happiness
media[1055912]
Oxytocin is the love hormone and serotonin is linked to mood, memory and appetite, so what drinks can increase the happiness hormone in the body?
1. the milk
Chocolate when mixed with milk is a great combination to increase happiness, as milk contains tryptophan, which forms serotonin, that is, to improve bad moods.
2. coffee
Drinking 2 to 3 cups of coffee per day can reduce the risk of depression by up to 15%.
3. Ice cream
Ice cream contains a lot of tryptophan, which is equivalent to milk, which means that serotonin-forming snacks can improve mood.
4. Avocado and milk drink
Fruits, which are often used as a diet menu because they contain natural carbohydrates, can reduce stress and make you happier.
So you can mix avocado with milk and add a little honey, and feel the mood improve and reach the desired happiness.