There are chemical reactions that happen as a result of the release of organic chemical substances called “hormones”. Happy hormones in particular are associated with easing neurological activity imbalance and restoring positive emotional state. Feeling happiness is a collaborated concept between endogenic and exogenic factors. Therefore, it is of value to consider the multiple internal natural aspects that are accountable for the determination of driving forces that influence happiness. 

Science has proven that a healthy diet and a life full of compassion are two essential precursors of happy hormones and attaining happiness. Additionally, there are some practices that can be easily adopted in daily life to modulate our bodies to promote the production of the happy hormones. Endorphins, serotonin, dopamine and oxytocin are happy hormones that are chemical messengers and neurotransmitters in nature. Happy hormones have the ability to make people bond, love and feel joy and enjoyment.  

Endorphin “The pain-killer hormone”

The name signifies “self-produced morphine” for concealing agony or uneasiness; which body secretes in light of pressure or inconvenience. This hormone is called endorphin after a combination of the words “endogenous” and “morphine” as they resemble opiates in their biological properties and chemical structure. It is a natural painkiller that minimize pain and maximize pleasure.

Ways to elevate endorphin levels:

-Perform high intensity workouts. Anaerobic exercises such as cardio and strength trainings do trigger the endorphin production.

-Eat spicy food. Spicy food send pain signals and messages to the brain, triggering it to release endorphin as a reaction. 

-Laugh! Good belly laugh is a medicine on its own, usually referred to as “inner jogging”. Endorphins are released in the brain upon laughing. Besides, laughter is an immunity booster and an antidote for high blood pressure and stress hormones. 

-Smell vanilla and lavender. Essential oils and aromatherapy are great for enhancing the endorphin production and elevating mood.

-Have dark chocolate. Small servings of quality dark chocolate 2-3 times a week are not only a rejoice for chocolate lovers, but also have fantastic health benefits including being an endorphin booster. 

-Mediate! It stimulates the pituitary gland to release endorphins. 

-Listen to music

Serotonin “the happiness hormone”

“The happiness of your life depends on the quality of your thoughts”- Marcus Aurelius

Serotonin is known for regulating the mood, maintaining a healthy appetite, thwarting irritation and making individuals sociable. It is also essential for brain function and circadian rhythm. It is a key component in eliciting feeling of happiness in the human brain. Individuals who are depressed usually have low levels of serotonin. Most antidepressants contain serotonin-specific reuptake inhibitors such as Prozac and Lexapro. 

The Gastrointestinal track (GIT) is the production hub for 90% of the serotonin in the body. In addition, the gut bacteria have got their fingers in this pie. Therefore, taking care of the diet and gut can greatly improve the mood and mental wellbeing.

Ways to enhance serotonin level:

-Get out in the Sun! Our bodies produce vitamin D upon sun exposure; which effectively triggers serotonin production and release. Moderation is a key, so limit your sunlight exposure during peak hours. 

-Lose weight

-Consume food that contains tryptophan such as milk, dairy products, peanuts, almonds, eggs, sunflower seeds, soybeans, chicken, fish, oats, corn and high protein foods such as poultry, meat and fish. Tryptophan is an essential amino acid that is converted inside the body to serotonin. 

-Consume food rich in good carbohydrates such as dense whole-grain bread, oats, bananas, brown rice or quinoa

-Preform low intensity workouts; as aerobic exercise triggers the serotonin production during exercise. Just 10 minutes of brisk walking can do wanders.

-Spend some time in nature

-Get a good night’s sleep

-Think happy thoughts! Your thoughts are directly correlated with your serotonin levels. 

-Write down good memories and/or experiences. This tricks the brain to release serotonin 

-Build a habit of focusing on your victories; even if they are small wins

Dopamine “The pleasure hormone”

“Happiness lies in the joy of achievement and the thrill of creative effort” – Franklin D. Roosevelt

It is the brain’s reward chemical that is released upon striving towards a goal. It is a significant piece of the cerebrum’s prize framework and a motivational cog in the brain’s reward system. It has a role in various body functions including sleep, attention, learning, motivation, memory, movement and mood. It is sometimes named after “the feel-good hormone”.

Dopamine is the active neurotransmitter in addiction; whether to substances (as drugs and alcohol) or behaviors (such as gambling or sex). Substances as cocaine, heroin, alcohol, opium and nicotine escalate the dopamine level in the body. For instance, cocaine leaves this neurotransmitter in the synaptic gap longer by blocking the reuptake of dopamine. On another note, studies have shown that extroverts have higher dopamine levels than introverts. 

Dopamine production is increased when you do things you enjoy and do well. Below are some ways to boost your dopamine level:

-Set daily or monthly attainable goals. This will make you have something to look forward to, as well as a delicious dopamine hit upon achieving.

-Practice a hobby that you find exciting such as crafting, drawing, playing an instrument, dancing, etc. 

-Practice gratitude 

-Focus on your work and complete tasks. Being acknowledged for your endeavors gives a substantial kick to this happy hormone.

Oxytocin “The love hormone”

It is also called “the bonding molecule” or “the trust hormone”. It is highly correlated to romantic attachments and human-to human bonding and empathy. Even a right kind of eye contact can trigger it.

 It is sometimes called “the cuddle hormone” as it is produced by closeness. Studies have shown that couples who lack physical contact do have decreased levels of oxytocin. Oxytocin calms the nervous system, promotes healing and regulates the stress responses as well as the immunity system.

Ways to upsurge oxytocin level:

-Be kind to everybody and spend quality time with the people you love. Your oxytocin level will pump up by just doing that one thing!

-Get a massage. Prolonged physical contact does promote the release of oxytocin

-Hug your parents, cuddle up with your partner and throw an arm around a friend! Touching your beloved ones affectionately increases the oxytocin level in your body. N.B. It is actually recommended to have eight hugs per day. 

-Play with a dog to surge your oxytocin level (the dog’s oxytocin level too!)

-Celebrate! Whether it’s a birthday, a promotion or an anniversary celebration; it will definitely increase your oxytocin.

Other hormones that contribute to mood and mental wellbeing are:

-Estrogen: It’s a mood stabilizer and prevents bad temper, irritability and nervousness. Smoking is a risk factor to estrogen imbalance. Estrogen can be stimulated with stress-relieving activities such as a hot bath, yoga/mediation and whatever elevates your mood.

-Progesterone: This hormone induces sleep, stabilizes mood and prevents anxiety. Excess stress and unhealthy diet are considered to be accelerating factors to this happy hormone drop. Thus, avoid saturated fat and sugar and eat healthy to attain optimum level of progesterone. Likewise, try to avoid stress and get physically active regularly. 

The author Sonja Lyubomirsky captures the concept of happiness as “the experience of joy or contentment, combined with a sense that one’s life is good, meaningful and worthwhile” in her book “ The How Happiness”.

Indeed hormones are one effective tool in enhancing the wellbeing, pleasure and mood; yet, they do have their own limitations. Exercising can temporary make you feel okay after a fight with a close friend. However, until this fight is sorted out your unhappiness will keep roaming around and returning back. Seeking substances to elevate dopamine levels can easily result in addiction. However, it is a matter of fact that there are many bright ways you can handle your downs and decide to experience your life in a positive, happy way. 

References:

Baixauli, E. (2017). Happiness: Role of dopamine and serotonin on mood and negative emotions. 

Emergency medicine, 7, 350

Dfarhud, D., Malmir, M. & Khanahmadi, M. (2014). Happiness and health: The biological factors. Iran 

journal public health; 43(11), 1468-1477

Lyubomirsky, S. (2007). The how of happiness: A scientific approach to getting the life you want. Penguin 

Press.

Ojha, S., Dongare, T., Kumar, S. & Xavier, J. (2020). Anti-stress hormones: Work and functions. Food and 

agriculture spectrum journal; 1(3)