Happiness hormones – how to boost them now

Happiness hormones are among the many chemical messengers created in glands in our bodies from the food we eat. They are released into the bloodstream where they circulate.

According to Stephanie Watson, hormones act on our tissues and organs to control how our bodies function and how we feel.

Happiness hormones relieve stress and anxiety when we have too much cortisol (the stress hormone) in our systems. They make us feel good. We can boost them through simple life-style changes. Being aware of their functions increases their potency.

What does happiness mean?

Most of us know when we’re happy. However, it’s difficult to define happiness because it depends on individual feelings and reports.

A working definition, however, is that ‘happiness is a state characterized by contentment and general satisfaction with one’s current situation. (See What Is Happiness and Why Is It Important? for more.)

Not only our happiness, but also our health depend on these hormones.

The four happiness hormones

The four feel-good hormones perform distinct functions. They also overlap and work together. They help to counteract the effects caused by cortisol (the stress horrmone).

• Endorphins relieve pain naturally and create a general feeling of well-being. They strengthen the body’s immune system and induce sleep.
• Seratonin boosts mood and helps prevent depression.
• Oxytocin helps bonding and relationships as well as relieving or preventing depression. Also sometimes called ‘the love or cuddle hormone’.
• Dopamine helps us feel pleasure and forms part of the brain’s reward system.

Some ways to increase happiness hormones

Exercise increases dopamine, serotonin and endorphins as well as keeping us fit and healthy. Walking, swimming, cycling, dancing and strength and balance exercises are free and easy.

Engaging in activities that make us smile. In other words, any pleasurable activity reduces anxiety and stress and increases serotonin and dopamine. Think socialising, playing cards, hobbies, learning new skills, gardening…

Laughter – activities that make us laugh and even the simple act of smiling at people we pass in the street release endorphins. Laughing with friends, having a giggle, helps with bonding. I’m yet to try laughter yoga, but hope to do so soon.

Sunlight aids the production serotonin. It makes us feel good. Even a few minutes a day in a garden, a park, by water or in the bush improves mood. One of my favourites is sitting on the balcony of the apartment, watching the world go by, with Maggie the puppy.

Eating a healthy diet, including foods high in tryptophan Research has also found that consuming food higher in tryptophan increases serotonin.  Foods that are high in tryptophan include chicken, eggs, cheese, fish, peanuts, pumpkin, sesame seeds, milk, and turkey.

Listening to or making music releases dopamine and endorphins. Singing, especially in a choir or with others releases oxytocin. See my post Music and falling in love again for more.

Playing with children and pets releases oxytocin and serotonin. I wrote about this in Bordoodle puppy for new zest. I look forward to my days with the puppy I wrote about. Her playfulness and energy make me laugh.

Meditation and prayer, even simply being conscious of breathing and letting go of thoughts, helps to reduce stress. It decreases the production of cortisol (stress hormone) and replaces it with endorphins and feelings of relief.

Touch, including holding hands, patting, hugging, kissing, massage and sexual activity, releases oxytocin, dopamine and endorphins.

Using essential oils in the shower or bath, in an oil burner or for massage releases seratonin and dopamine.

Achieving our goals no matter how small they might be releases dopamine as a reward. So, tidy that drawer, make that phone call, walk for ten minutes – and be rewarded!

Practising gratitude regularly or keeping a gratitude journal makes us feel happier through the release of dopamine and seratonin. So does recalling happy memories.

Next steps

With so many ways to stimulate the production of happiness hormones and release stress, there seem to be few excuses for any of us not to experience at least glimmers of happiness every day.

I wish I’d thought about how the feel-good hormones worked earlier. Most of the activities listed above are within easy reach. I hope some of them appeal to those reading this.

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