Natural ways to boost your happiness hormone levels

ur body produces four hormones that improve mood and the feeling of well-being. Find out what these hormones are, what their benefits are and how you can boost them naturally.

Oxytocin

This hormone is closely related to motherhood, as it is released during childbirth and when breastfeeding. But it is also produced in other everyday situations. For example, every time we give a hug, we release oxytocin and therefore we have a feeling of well-being. The latest studies show that to experience this benefit, hugs must last 8 seconds, which is the time necessary to release oxytocin and lower the level of cortisol, the stress hormone. 

Dopamine

Known as the "feel good" hormone, dopamine is a neurotransmitter, an important part of the brain's reward system. This hormone provides a feeling of well-being and is also related to memory and the learning process

Serotonin

It is a key neurotransmitter that helps regulate mood, sleep, appetite, learning and memory.

Endorphins

When our body produces endorphins, we feel good, calm, and relaxed, and that’s why they are known as a 'natural pain reliever'. They are released when you exercise, eat, or have sex, and are also part of the body's response system to situations of stress or discomfort.

How can we boost the production of these happiness hormones?

You can boost the production of happiness hormones by doing everyday activities that are easy to incorporate into your daily routine. Here are some ideas you can put into practice today: 

Outdoor activities

Being outside and sunbathing makes us feel good because the sun's ultraviolet radiation increases serotonin production. To get this benefit, it is enough to sunbathe 15 minutes a day several days a week, always with sun protection. Walking is one of the healthiest options for sunbathing and charging yourself with energy and serotonin.

Regular physical activity

Physical activity, both outdoor and indoor, increases dopamine and serotonin levels, which makes us feel better and improves self-esteem. That is why experts insist that sport is good for physical and mental health.

Spend time with your friends

Chatting and laughing with your friends or co-workers helps you relax, as laughing increases levels of dopamine, endorphins, and oxytocin. If you don't have your friends around and you want to increase the production of happiness hormones, you can do some fun activities, such as watching a sitcom marathon.

Cooking with friends and family

When we eat something that we really like, we produce endorphins and dopamine. And doing it together with other people also increases oxytocin levels. Likewise, there are foods that promote the release of endorphins, such as lean meats, eggs, yogurt, legumes, and spicy foods.

Listen to music

Music increases the production of serotonin and dopamine, improving mood and feelings of well-being. The benefit is even greater if you play an instrument because this activates the production of endorphins.

Manage stress

Chronic stress reduces the production of dopamine and serotonin, which increases the risk of developing mood disorders, anxiety, and depression. To prevent this from happening, when you find yourself in a stressful situation, try to exercise, talk to a friend, or do an activity that helps you relax. This will help increase levels of dopamine, serotonin, and endorphins.