Unlocking the secrets of happy hormones, also known as 'feel-good hormones,' allows individuals to take positive actions, enhancing overall wellbeing and everyday life experience. These include the natural chemicals in our body, dopamine, serotonin, oxytocin, and endorphins that play a crucial role in regulating emotions and mood.
Hormones get no respect.
We think of them as the elusive chemicals that make us a bit moody,
but these magical little molecules do so much more.
Susannah Cahalan
Dopamine
Dopamine is often referred to as the "reward hormone". It is responsible for feelings of motivation, focus, and satisfaction. Low dopamine in the body is linked to depression, anxiety, and lack of motivation.
Suggested activities:
Completing a task
Doing self-care activities
Eating food
Getting good sleep
Listening to music
Serotonin
Serotonin is known as the "happiness hormone" as it is responsible for regulating our mood, sleep, and appetite. It also plays a role in our social behaviour and feelings of well-being.
Low serotonin consequences can be depression, anxiety, and mood disorders.
Suggested activities:
Sun exposure
Meditating
Socialising
Exercise
Being in nature
The more you worry, the more you throw off
the delicate balance of hormones required for health.
Andrew J. Bernstein
Oxytocin
Oxytocin is also called the "love hormone"; it is responsible for feelings of trust, empathy, and connection. Oxytocin has been linked to stress and anxiety reduction.
Suggested activities:
Hugging a loved one
Playing with a pet
Playing with a baby/child
Holding hands
Dancing
Endorphins
Endorphins are the body's natural painkillers responsible for feelings of euphoria and can help reduce anxiety and stress. Endorphins have also been linked to improving mood and boosting self-esteem.
Suggested activities:
Laughing
Exercising
Dark chocolate
Listening to music
How to Unleash Happy Hormones: All the Secrets
Understanding the role of happy hormones allows us to explore ways to unleash them for a happier and healthier life.
Feeling low and unmotivated can be the result of hormonal imbalances; introducing little changes can positively affect your hormones and, consequently, the quality of your life. This means that, to some extent, happiness is within your control, and small changes to your routine can impact how you feel.
We write our own destiny; we become what we do.
Madame Chiang Kai-shek
Getting exposure to sunlight and nature
Spend at least 30 minutes a day in sunlight or in nature. Sunlight helps the body build up Vitamin D3 and happy hormones. This can be considered the ideal non-exercise as you can sit in the sun to increase happy hormones.
Having a balanced diet
Choosing a healthy diet is required to boost happy hormones. Adding small dark chocolates helps boost Endorphin, the pain reliever hormone.
Regular Exercise
Regular exercise is one of the best ways to boost your happy hormones. It releases endorphins, dopamine, and serotonin, improving mood, reducing stress, and increasing self-esteem. Aim for at least 20 minutes of daily exercise to get the benefits.
Practice Gratitude
Taking time to appreciate the good things in your life can also boost your happy hormones. Expressing gratitude can increase dopamine and serotonin levels, leading to a more positive outlook.
Acknowledging the good that you already have in your life
is the foundation for all abundance.”
Eckhart Tolle
Meditation
Aim to do at least 15 minutes of meditation daily. Meditation helps quiet the mind, reducing anxiety; meditation increases the release of enough happy hormones to improve feelings and mood.
Getting Enough Sleep
Getting enough quality sleep is crucial for maintaining a healthy balance of happy hormones. Lack of sleep can affect serotonin and dopamine levels, negatively impacting your mood and overall well-being. Aim for 7-9 hours of sleep each night to keep your happy hormones in check.
Being socially connected
Positive relationships naturally generate happy hormones stimulating happiness. The more time one spends connecting with others, the more happy hormones will be available.
Human contact
Hugs are the best tools to generate oxytocin, the love hormone. Feeling the warmth of affection, even petting your dog, increases the generation of oxytocin, enhancing happiness and connection to others.
Listening to music
Listening to music soothes the mind and helps relieve the stress of day-to-day life. Music gives several happy hormones a boost. Instrumental music supports dopamine production in the brain. You can feel the impact on mood by simply listening to any music you enjoy; this positive change increases serotonin production.
Nourishing yourself in a way that helps you blossom in the direction you want to go
is attainable, and you are worth the effort.
Deborah Day
When unpleasant feelings rule your day for too long, it’s time to reach out to someone you trust. You don't have to face everything alone. If you don't have someone to talk to, contact a helpline, a support group, or a professional. Your GP or a counsellor can make a difference in your wellbeing.
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