The pursuit of happiness is, among other things, also a matter of biology. What if this summer we start consciously optimizing the function of hormones responsible for our well-being?
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Summer is the perfect time to adopt a few healthy habits that can boost hormone levels (the very chemical messengers of happiness). The main goal is to adjust your body to enjoy this resource all year round.
What are happiness hormones and how to stimulate them
It is known that hormones play a fundamental role in our bodies. They affect our appearance, react instantly to stress, and help the brain transmit signals of joy. The good news? Increasing the concentration of “positive” hormones in your body is much easier than it seems. All it takes is gradually, step by step, adjusting your daily lifestyle.
Serotonin: the architect of good mood
Serotonin is a neurotransmitter that directly regulates our mood. When its level drops, the risk of anxiety and depression significantly increases. Conversely, a high level of serotonin gives us a feeling of harmony and joy.
- Gentle sun: Sunlight stimulates vitamin D production, as the body uses ultraviolet rays to convert tryptophan into serotonin. The main thing is not to forget SPF.
- Regular exercise: Familiar with that pleasant feeling of lightness and uplift after a workout? That’s serotonin at work. Aerobic exercise helps the body release it in much larger quantities.
- Fermented foods: The gut microbiome can produce up to 10% of the serotonin in our bodies. That is why it is extremely important to maintain its health with the help of fermented foods (such as kimchi, natural yogurt, kombucha, and kefir), which promote the growth of beneficial bacteria.
Dopamine: the hormone of pleasure and motivation
Dopamine controls many bodily functions (including the cardiovascular system), but above all, it is responsible for attention span and the feeling of a deserved reward. When we experience pleasure, the brain releases dopamine as a reward. And the more it is released, the more the brain seeks to repeat that experience.
- Coffee with pleasure: In moderation, quality caffeine has wonderful properties for improving mood and stimulating activity.
- B vitamins: Vegetables, legumes, and fruits (especially bananas) are an excellent source of B vitamins. They should be regularly added to the diet to maintain stable dopamine levels.
- Quality relaxation: Stress is the main enemy of dopamine. If you want to replenish your supply of the pleasure hormone, dedicate time to complete rest, relaxation, and meditation practices.
Endorphins: the natural painkiller
Endorphins act as a natural shield against pain produced by our body. These neurotransmitters relieve tension, promote deep relaxation, and instantly improve emotional well-being.
- Practice yoga: This is an ideal practice for energizing the body. It strengthens muscles while bringing peace to the mind and quality rest to the body.
- Laugh more often: Do it loudly and heartily. Sincere laughter instantly triggers active endorphin production.
- A piece of chocolate: Or a glass of good red wine. Enjoy them without any remorse, as they contain compounds that stimulate the release of endorphins in the brain.
Oxytocin: the hormone of love and intimacy
Oxytocin is released during special life moments: childbirth, breastfeeding, bonding between parents and child, as well as during periods of falling in love and absolute trust. It is the hormone that helps us feel safe, love, and be loved.
- Tactile contact: Hugs, gentle touches, and kisses are vital for oxytocin release. Strive for physical contact with those you love – it has a colossal impact on the brain.
- Time for yourself: Meditation, favorite calm music, a lit candle, or a cozy book – all these are part of mindfulness practice, which brings back our inner center of gravity, calm, and stimulates oxytocin production.
- Socialization: Meetings with friends, pleasant evenings with family, or romantic dates are extremely effective in signaling to the brain that you are happy.
According to Vogue.fr