Endorphin and dopamine: how to increase the production of happy hormones

Hormones are indispensable helpers of the body, each of which has a huge responsibility. Thus, there are hormones that help us survive difficulties, stay motivated and enjoy life. We will talk about them.

Guzel Likhtina

therapist, integrative nutritionist, IV specialist (intravenous therapy)

Today let’s talk about happiness hormones or biological active substances that cause us to feel joy and happiness. Among them are serotonin, endorphins, dopamine, and oxytocin.

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Serotonin is a hormone of good mood

Sufficient secretion of this hormone in the body leads to an improvement in mood, and the lack – to depressive states. By the way, drugs for depression are just aimed at increasing the amount of serotonin by inhibiting the activity of the substance (monoamine oxidase), which destroys serotonin. But such serious drugs are prescribed only by a doctor strictly by indication.

How to increase its production?

Consume foods rich in tryptophan, as it is from this amino acid that serotonin is synthesized. Tryptophan is abundant in hard cheeses (Parmesan, cheddar, Swiss), red caviar, eggs, meat (especially turkey and chicken), nuts and fish.
Add tryptophan to your diet in the form of supplements, such as 5-HTP (5-hydroxytryptophan).
Serotonin is also increased from bright sunlight and exercise.
Eat something sweet. However, don’t abuse this as it leads to overweight and problems with carbohydrate metabolism.

Look for the list of useful sweets in the material.

Endorphins

Endorphins are hormones that are produced by the body in response to stress in order to reduce pain. They bind to opiate receptors, suppressing pain and inducing euphoria. For example, if you were running and injured, your endorphin levels will increase, helping you get out of the woods to safety despite your injury. Endorphins adapt the body’s responses to pain, being natural painkillers.

How to increase their production?

Many scientific studies show that endorphin secretion is increased by exercise and sex.

Dopamine

Dopamine is a hormone that is an important part of the brain’s reward system. When you achieve a goal and complete what you set out to do, you get a pleasant reward – dopamine molecules – the realization that you did a great job, you did good. The body remembers this pleasant feeling and through this hormone forms motivation for the next accomplishments.

How to increase the synthesis of this hormone?

Add L-tyrosine supplements to your diet.
Exercise regularly and get enough sleep.
Charity, volunteering also increase the synthesis of this hormone.
Since it is synthesized from the amino acid tyrosine, eat more tyrosine-rich foods: hard cheeses, meat and liver, beef, nuts, eggs.

Read more about how healthy foods improve mood here.

Oxytocin is the hormone of love and affection

Oxytocin is the hormone that creates warm and strong relationships between people of different sexes, between children and parents.

What increases oxytocin levels?

Communication.
Caring for loved ones.
Hugs.
Kissing.
Trusting relationships.
Breastfeeding.

Our moods and feelings of happiness depend not only on hormones, but also on the general state of the body. For example, a deficiency of vitamin D can noticeably lead to depressive states, a deficiency of iron and B vitamins – to apathy, impotence and increased fatigue or, in other words – to asthenic syndrome, magnesium – to excessive irritability, tearfulness and sleep problems.

Therefore, along with increasing the hormones of happiness, I recommend you to carefully monitor the deficiency of vitamins in the body and conduct timely checks of your physical condition.