What are Happy Hormones And How To Hack Them? A Comprehensive Guide

 

When you think of being happy, you probably have a list of special memories, certain people, or simple acts of pleasure that come to your mind. Happiness is often perceived as an elusive state that depends on external factors. However, recent scientific research shows that our state of being happy is actually ‘biological’. Our happiness depends on the levels of four hormones or neurotransmitters in our brains, called the “happy hormones”. In this comprehensive guide, we’ll explore happy hormones and how to hack them. We’ll also explore the different practical strategies to boost the production of these happiness hormones naturally. Before we delve into the happy hormones, we first discuss the role of hormones in our happiness. 

What are Happy Hormones and How to Hack Them? 

Hormones are the chemicals produced by different glands in our body. These chemicals travel through the bloodstream and act as messengers, playing a part in other body functions. Certain hormones help promote positive feelings, happiness, and pleasure. These hormones are called “happy hormones”. This group has four hormones: dopamine, serotonin, oxytocin, and endorphins. These hormones play a crucial role in regulating our mood and overall well-being. 

The Role of Hormones in Happiness

According to science, your current state of happiness depends on the levels of four chemicals in your brain. These four chemicals include Dopamine, Serotonin, Oxytocin, and Endorphins. Our happiness is enhanced when the quantities of these four hormones increase in our brain. These four hormones are produced naturally in our body, and there are different activities we can do to improve their levels. 

How To Hack Happy Hormones? 

Understanding the intricate interplay of these happy hormones in the human body can be a game changer. Although no scientific method exists to enhance these four hormones, you can follow some simple tips to boost your mood. These tips include: 

Chapter 1: Dopamine: The Reward Hormone 

Dopamine is a neurotransmitter made in your brain. It is designated as your brain’s “reward center” and is important for focus and concentration. It is often referred to as the “pleasure hormone” as it is responsible for the feelings of memory, motivation, mood, reward, and attention. When you are engaged in an activity that brings pleasure and satisfaction, your brain releases dopamine in large amounts. It creates oh-so-good feelings in you, which motivates you to repeat a specific behavior, such as eating delicious food, achieving goals, or spending time with loved ones. 

How To Increase Dopamine Levels? 

To naturally boost dopamine levels, focus on setting achievable goals and celebrating victories. Engage yourself in activities that bring genuine pleasure and satisfaction to you, such as: 

• Set Achievable Goals – Break down large goals into smaller achievable tasks. It triggers a release of dopamine and reinforces positive behavior. 

• Celebrate Successes – Acknowledge and celebrate your accomplishments, no matter how small. This positive reinforcement strengthens your brain’s reward system, and dopamine is released in large amounts.    
• Engage in Novelty – Trying new activities or learning new skills prompts the dopamine rush. It leads to the creation of new neurons and new neural connections. Novelty keeps your brain engaged and rewarded.   
• Protein-Rich Diet – Dopamine is produced from the amino acids tyrosine and phenylalanine. According to the research, increasing the amount of these amino acids in your diet can increase dopamine production in your brain. 

Other Ways to Increase Dopamine: 

• Engage in acts of kindness
• Getting enough sleep
• Exercise and Meditate
• Listening to music 
• Maintaining a healthy diet 
• Doing something creative

Chapter 2: Serotonin: The Mood Stabilizer

Serotonin is often known as the “mood stabilizer”. It is a hormone and a neurotransmitter that relays messages between nerve cells in the brain and throughout your body. It plays a crucial role in regulating our emotions and overall well-being. It is responsible for stabilizing our mood and regulating our sleep. Serotonin also has a hand in other body functions such as digestion and sexual desire. Low serotonin levels are usually linked to depression, anxiety, and other mood disorders. 

How to Increase Serotonin Levels? 

90% of the serotonin is formed in your gut, so having a healthy gut produces a lot of serotonin. Although medications can help boost serotonin temporarily, there are natural ways to enhance the production long-term. Following are some of the natural ways that can help in serotonin production: 

• More Sunlight Exposure – Sunlight stimulates the production of serotonin. More exposure to sunlight results in enhanced mood, better focus, and a feeling of calmness. To get enough serotonin, spend time outdoors, especially during the morning. 
• Healthy and Balanced Diet – Consuming a healthy and balanced diet rich in tryptophan, an amino acid precursor to serotonin. These foods include nuts, bananas, seeds, turkey, and dark chocolate. It will help enhance your serotonin levels. 
• Mindfulness Meditation – Practices like yoga and meditation have been shown to increase serotonin levels. Engage yourself in regular mindfulness meditation to promote a sense of calmness and contentment. 
• Try Massage Therapy – A one-hour massage therapy lowers cortisol in your body and releases serotonin. You can consider it an ‘an-hour-long hug’. This reduced cortisol and increased serotonin levels help the body to repel pain, anxiety, and feelings of sadness. 

Other ways to Increase Serotonin: 

• Swimming 
• Dance class
• Walking in nature 
• Regular exercise 
• Try yoga 
• Engage in activities that reduce stress 

Chapter 3: Oxytocin: The Love Hormone

Oxytocin is also known as the love, cuddle, or bonding hormone, as it plays an integral part in human bonding. It is produced by the hypothalamus gland but stored and released in the bloodstream by the posterior pituitary. This hormone positively impacts our mood and emotions because when we fall in love, cuddle, kiss, or have sex, it encourages oxytocin production.

This hormone is also released during childbirth, breastfeeding, social bonding, physical touch, and acts of kindness. Oxytocin is vital in fostering trust, empathy, emotional intimacy, and connection with others. 

How to Increase Oxytocin Levels? 

As discussed earlier, oxytocin is produced by all activities related to emotions and social interactions. Some of the most valuable tricks to enhance your oxytocin level include: 

• Physical Touch – Hugging, kissing, cuddling, or other forms of physical touch can stimulate oxytocin release in your body. For oxytocin production, you can hug it out. According to research, the perks of Oxytocin were most substantial in women who had better relationships and more frequent hugs with their romantic partners. According to a family therapist, Virginia Satir, “We need four hugs a day for survival, eight hugs for maintenance, and 12 hugs for growth”. 

• Pet Interaction – Spending time with your pets and panting your cat or dog also stimulates oxytocin production. When dogs and humans interact with each other in a positive way (cuddling), both parties experience an increase in oxytocin levels. 
• Socializing – When you prioritize your social connections, spend time with your family and friends, engage in positive social interactions, and build supportive relationships, oxytocin production increases automatically.  
• Act of Kindness – Another natural way of oxytocin release is by performing acts of kindness and generosity towards others. It creates a positive feedback loop of goodwill.  

Other ways to Increase Oxytocin: 

• Hug someone you love 
• Show affection to someone 
• Give someone a compliment 
• Holding hands 
• Host dinner parties
• Listen to your favorite music 
• Spend time with friends 

Chapter 4: Endorphins – The Natural Painkillers 

Endorphins originated from the words ‘endogenous’, meaning within the body, and ‘morphine’, a painkiller opioid. These are our body’s innate aspirin or painkillers. The brain produces these hormones in response to physical exertion, exercises, stress, or pain. Laughter is another powerful way to boost your endorphin levels. These feel-good hormones alleviate discomfort and contribute to euphoria and overall well-being.

How to Increase Endorphin Levels? 

You can incorporate regular exercises and laughter into your daily routine. Alongside these two methods, you can follow these tricks to increase endorphins production in your body:

• Eating Spicy Foods – Consuming spicy foods can also trigger the release of endorphins. When you include a bit of heat in your meals, it will naturally uplift your mood. 
• Massage and Acupuncture – Therapeutic practices like massage and acupuncture can stimulate endorphin release. These activities promote relaxation and pain relief in your body. 
• Try Aromatherapy – It is another therapy that has been beneficial to enhance endorphin production. During aromatherapy, essential oils are used to help with everything from anxiety to sleep disorders or headaches. The most popular euphoric essential oils with aromas include lavender and vanilla.  These oils lead to endorphin release in your brain. 
• Laughter Therapy – It is a natural way to release endorphins in your brain. You can watch a funny movie, attend a comedy show, or spend time with people who make you laugh. 

Other Ways to Increase Endorphins: 

• Dark chocolate 
• Watch a movie 
• Exercise, running, cycling, swimming
• Get yourself busy with some activity 

Concluding Thoughts: 

Happy hormones: dopamine, serotonin, oxytocin, and endorphins, significantly impact our happiness and well-being. This comprehensive guide has illuminated the critical roles these hormones play in regulating our mood and promoting feelings of happiness. From setting achievable goals and embracing physical touch to engaging in mindfulness meditation and regular exercise, these methods suggested here are both more accessible and practical. By incorporating these practices into your daily life, you can foster an environment within yourself that nurtures positivity, well-being, and emotional balance. Unlock the biological underpinning of happiness and enhance your overall quality of life!