Hormones are the body’s chemical messengers. Once released from the glands into the bloodstream, they act on organs and tissues to control everything from how your body works to how you feel.
A group of hormones, nicknamed “happiness hormones”, is hidden behind the happy and sometimes euphoric emotions we experience.
Dopamine: If it were not a hormone it would be… some kind of drug for sure!
Dopamine is involved in feeling pleasure as part of the brain’s reward system. Shopping or the smell of baked cookies can trigger a dopamine release or a “dopamine burst”.
At the same time, dopamine is hidden behind the intense sense of reward that people experience when they take drugs, such as heroin or cocaine, which can lead to addiction.
Finally, it plays a role in the processes of learning and attention, in mood, movement, heart rate, kidney and blood vessel function, sleep, and pain processing.
Dopamine deficiency: causes stiffness in movement, a feature of Parkinson’s disease. Although depression is more often associated with a lack of serotonin, studies show that dopamine deficiency also contributes to mood swings, lack of motivation and concentration.
How to increase it:
Nutritional: Because dopamine is produced by tyrosine, getting more of this amino acid from food could potentially boost dopamine levels in the brain. Foods rich in tyrosine are chicken and other poultry, dairy, avocado, bananas, pumpkin and sesame, soy. Meditation: The brain is reportedly releasing more dopamine when we meditate.
Serotonin: If it were not a hormone it would be… antidepressant
This hormone is responsible for boosting mood. It also affects a variety of functions and behaviors, such as memory, fear, stress response, digestion, addiction, sleep, respiration, and body temperature.
Serotonin deficiency: is (obviously) associated with depression. The most commonly used antidepressants, selective serotonin reuptake inhibitors (SSRIs) and serotonin and norepinephrine reuptake inhibitors (SNRIs), work by increasing serotonin levels in the brain.
How to increase it:
Exercise: leads to an increase in serotonin and is why many people have this feeling of euphoria known as “runner’s high” after an intense workout. Exposure to either the sun or bright light: Phototherapy is one of the main treatments for Seasonal Affective Disorder (SAD), the winter melancholy that can be triggered by falling serotonin levels. Diet: Getting extra serotonin from food is a bit more difficult. Consumption of sources of complex carbohydrates, such as vegetables, fruits, legumes and whole grains is recommended.
Endorphins: If it were not a hormone it would be… analgesics (opium based)
Endorphins are the body’s natural opioids or otherwise our natural painkillers. They are the natural response to pain or stress and create a general feeling of well-being.
Their name comes from the term “endogenous morphine”, and not without reason, since similar to morphine, they have a painkiller effect. There are about 20 different types of endorphins that are released when we laugh, fall in love, or eat a delicious meal.
How to increase them:
Exercise: Moderate-intensity aerobic activity, such as walking, appears to be best for releasing endorphins. Acupuncture: An effective way to release endorphins is with pressure points. Inserting fine needles into the skin at specific points around the body triggers the release of endorphins. Meditation: deep breathing and focusing your brain calms your mind and relieves pain. Playing music: when we sing, dance or play a drum, we help our body release endorphins, increasing resistance to pain. Laughter: Along with the release of endorphins, laughter alters serotonin and dopamine levels. Ultraviolet light: it is no wonder that some people feel happy when they spend time outdoors in the sun. Ultraviolet light stimulates the release of endorphins into the skin.
Oxytocin: If it were not a hormone it would be love a love potion
Its main function is to facilitate childbirth, while it is no coincidence that it is also called “love medicine” or “love hormone”.
Oxytocin on the one hand stimulates the muscles of the uterus to contract and on the other hand enhances the production of prostaglandins, which also increase the contractions of the uterus. After birth, oxytocin helps transport milk from the mammary glands to the nipple and promotes bonding between mother and baby.
Our body also produces oxytocin when we fall in love.
Oxytocin deficiency: has been linked to depressive symptoms, including postpartum depression.
How to increase it:
Exercise: According to study findings, exercise can boost oxytocin production. Music: especially when people are singing in groups, which adds to the bond. Human contact: the mere act of touching seems to enhance oxytocin release. Massage or a hug can lead to higher levels of this hormone and a greater sense of well-being.
Do you need a supplement?
For most people, supplementation with these hormones is not necessary. And in some cases, supplements can even cause unwanted and even serious side effects. For example, 5-hydroxytryptophan (5-HTP) supplements help increase serotonin levels in the brain, but their use is associated with liver and brain damage as well as the risk of developing the rare but potentially fatal eosinophilic myalgia syndrome (EMS).
It is advisable to consult your doctor or pharmacist before taking any supplement. In general, keep in mind that you do not need a supplement unless you are deficient in a particular hormone, vitamin, mineral or trace element.
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