Happiness Hormone: Dopamine
The pleasure and happiness center is located in your brain,
more precisely in the hypothalamus. This center is a collection of neurons that
in response to a certain action generate a series of complex reactions under
the influence of the hypothalamus, and we know them as hormones of happiness.
Dopamine, serotonin, and endorphins are the happiness hormones and substances
that are “managers” of your mood. We are going to talk about each happiness
hormone separately, describing their properties, features, how they affect your
body and what you can do to increase their levels. Let’s begin with the first
one:Dopamine.
Dopamine is a type of happiness hormone that manifests
itself with turbulent joy, full of immense pleasure and euphoria. More
precisely, it creates dependence on pleasure. Scientists have found that to
release this happiness hormone, the process itself is not as important as the
expectation of something to happen to trigger the emotion. For example, when
you are expecting something exciting, grandiose, unusual or long-awaited to
happen – you may experience increased heart action and accelerated breathing.
In these precise moments, your body secrets the dopamine hormone.
Dopamine is great when it comes to: movement control,
control of the pleasure center and reward in the brain, improving cognitive
functions (knowledge, attention, memory, decision making, evaluation, problem
solving), regulation of prolactin secretion.
Given that dopamine is very important for your well-being
and happiness, a reduced level can lead to various health problems, such as
depression, sorrow, negativity, and other emotional pains.
Fortunately, There Are Effective Ways To Increase The
Happiness Hormone Dopamine In Your Body Without Using Medication:
Exercise More Often
Regular exercise provides happiness, strengthens your body
and reduces stress.
Practice Regular Detoxification
Make sure you regularly perform detoxification on your
organism, as the accumulation of toxins and bacteria in your body prevents the
production of dopamine and reduces immunity.
Avoid Addictive Activities
Addiction to alcohol, drugs, sex, gambling and even
shopping can give you instant pleasure, but it’s not a lasting solution. These
activities will only currently satisfy our needs, but they can lead to an
increased risk of developing depression and other mental illnesses.
Listen To Music
The easiest way to increase the level of dopamine is by
listening to music. That’s why try to have a habit of regularly listening to
your favorite music in order to maintain the optimal level of dopamine.
Communicate with Your Friends More Often
Even when you are in a bad mood, socializing with your
friends can increase your body’s dopamine levels.
Be Creative
The level of dopamine in your brain can be increased by
performing creative activity. This will also keep you focused. You do not need
to become a world famous artist, but try drawing, dancing, singing, writing,
cooking and the like for yourself and you will quickly notice that you will
feel much better.
Increase Tyrosine Intake
Tyrosine is actually the most important amino acid when it
comes to creating dopamine in your body. That’s why you should regularly
consume food rich in tyrosine such as green tea, watermelons, almonds, bananas,
avocados, and dark chocolate.
Meditate
Meditation is the easiest way for your body to actively
begin to produce the hormone of happiness.
Organize Your Life
Dopamine also increases in the performance of everyday
small tasks, even when they seem tough. It is best to write down your tasks on
a sheet of paper and to draw them up when finished. In this way you will feel
great pleasure as soon as you see the whole list finished, and thus
significantly increase the level of dopamine.
Have A Good Night Sleep Every Day
Quality sleep and rest are a good start to the day, and
this will definetely help you increase the level of dopamine in your body.
We are going to talk about each happiness hormone
separately, describing their properties, features, how they affect your body
and what you can do to increase their levels. Let’s continue with the second
one: Serotonin.
Happiness Hormone: Serotonin
Opposite to the dopamine which is closely related
to euphoria, serotonin is a type of happiness hormone that manifests itself
with calmness, peacefulness, and brightness, which gives you a continuous and
balanced feeling of happiness and joy.
What Is Serotonin?
Serotonin is a neurotransmitter, an element in the brain
that helps to transmit signals between the various parts of the brain. An
average adult has between 5 and 10 milligrams of serotonin in the body. This
substance turns into a hormone when it enters the blood. Although produced in
the brain, to which its primary functions relate, about 90% of the serotonin
supplies are in the digestive tract, muscles, blood platelets and the
cardiovascular system.
It is thought that serotonin affects many psychological and
other body functions. The impact on brain cells is associated with mood, sexual
desire, appetite, dreams, memory, learning ability and some types of social
behavior. When it comes to the body functions, serotonin affects the
functioning of the heart, muscles and various elements of the endocrine system.
Scientists have found that serotonin plays a role in breast milk production.
Here Are Some Effective Ways To Increase This Happiness
Hormone In Your Body:
Sunlight
The simplest and most accessible way is to be as much as
possible in the natural light, under strong sunlight. The sun is the best
natural source of vitamin D, which helps the secretion of serotonin in your
body. Which is why it’s important to intake the sun rays as much as possible.
Make sure your home has a proper exposure to sunlight as well.
Proper Body Posture
Another way to increase serotonin in your body is to
improve your body posture. A bad holding of your body affects the spinal cord
which causes a decrease in serotonin levels. Proper posture causes an increased
level of serotonin, increases self-esteem and mood.
Food
The third way to increase the level of serotonin is to
consume food that will produce serotonin in your diet. Interestingly, serotonin
as cannot be found in any food. Which is why it is important to consume food
which contains the amino acid tryptophan, which your organism uses to produce
serotonin. Foods that are rich in tryptophan are: white cheese, meat, eggs,
liver, mushrooms, and beans.
Also, if you have a low level of serotonin in your body,
you need vitamin B complex. They are found in liver, oats, beans and lettuce.
You also need food that contains magnesium (also stimulates the production of
serotonin). These are: rice, dried prunes, dried apricots, algae. To raise the
level of serotonin, eat bananas, melons, figs, pumpkins, oranges.
Physical Activity And Sleep
To increase serotonin levels, physical activity is very
important. Take at least 20 minutes a day to practice any sport (running,
swimming, dancing, etc.), and soon you will get in a better mood and you will
feel better. A simple walk can have the similar effect as well. For maximum
increas of serotonin levels physical activity complemented by a good sleep is
the magic combination.
Happiness Hormone: Endorphin
What Type Of Happiness Hormone Is The Endorphin?
This naturally-active compound is produced by the cells of
your nervous system and brain.
Endorphins act positively on your entire organism, they
strengthen your immunity, accelerate wound healing and have a strong
anti-inflammatory, analgesic and antipyretic effect. They will also help you
alleviate depression, reduce stress and anxiety and boost your self-esteem. One
of the most important benefits of endorphins is its ability to reduce the
felling of pain. Pregnant women have an increased level of this hormone during
pregnancy, which will help them deal with pain during childbirth. After
childbirth the levels start to decrease.
Both endorphins and dopamine are associated with
euphoria and a momentary feeling of excitement and happiness. So, you probably
wonder what’s the difference between endorphins and dopamine?
Endorphins are polypeptides made by the pituitary gland and
central nervous system. The pleasure effect associated with endorphins is
related to the increased dopamine production that occurs due to endorphin
activity. On the other hand, dopamine is synthesized from the amino acid
tyrosine by the hypothalamus, substantia nigra, and the adrenal gland medulla.
Scientists Say There Are Several Ways To Encourage The
Secretion Of Endorphins:
Eat Spicy Food
Eating spicy foods causes pain in your tongue, with the
brain reacting immediately with increased endorphin secretion in order to
relieve pain.
Physical Activity
Regular physical activity means a sense of satisfaction
because of the release of endorphins. As you can see, physical activity is very
important for the production of all of the happiness hormones. So, don’t be
lazy, start working out or simply walk and you will feel much better.
Eat Dark Chocolate
Many researchers have proven that the dark chocolate can
help in increasing endorphin levels. This is a result of the chemicals called
flavonoids that are contained in large amounts in the cocoa powder. These
flavonoids appear to be very beneficial to your brain and nervous system.
Laugh More
It has been said many times that laughter is the best
medicine. Many studies have shown that laughing has many positive benefits for
your overall health, and it has also been proven that it can boost endorphins
levels as well.
Be More Generous With Other People
Donating, helping others and volunteering can help you feel
good and happy. Many researchers have shown that people who donate to charities
activate the pleasure centers in their brain. All of these can lead to
increased endorphin levels.
Yoga And Meditation
Meditation and yoga are known for their stress-relieving
and relaxing effects. This may be partially due to an endorphin release.
Simple And Small Things
You have probably heard this saying many times: “The
happiness is in the simple things”. This saying is even scientifically proven.
The simple and small things like dancing, enjoying a dinner with your family
and friends, having a glass of wine, eating your favorite food, getting a
massage, watching your favorite TV series or reading your favorite book can help
you improve the endorphin level.
