Happy Hormones: How They Work and Where to Find Them?

Just as we build muscle mass and improve cardiovascular health, you can quickly learn how to get a dose of happy hormones naturally.

What is a Happiness Hormone

Hormones are biologically active substances produced by various glands in the human body. They travel through the bloodstream and play an important role in many bodily functions. The term "hormone" comes from the Greek word meaning "to move", "to urge".

Hormone levels fluctuate throughout the day. For example, releasing cortisol wakes you up in the morning, and melatonin promotes sleep. Some hormones trigger feelings of hunger, satiety, or anxiety.

And some hormones are responsible for mood. They can alleviate anxiety, prevent depression, induce pleasure, joy, affection, and trust. Our body's production of these hormones depends on many factors: lifestyle, diet, physical activity, environment, and even gut flora.

Types of Happiness Hormones

Hormones that cause positive emotions include serotonin, oxytocin, dopamine, and endorphin.

Serotonin

Serotonin is among the natural mood stabilizers and helps fight depression and regulate anxiety. It also regulates sleep, eating, and digestion. When serotonin levels are normal, we are calm, happy and centered.

When we feel important, serotonin is released in abundance. When we feel a sense of belonging to a group or community, serotonin levels rise. Conversely, when we suffer from depression and loneliness, serotonin levels are lowered.

Up to 90 percent of serotonin is produced in the gut, where it serves the function of regulating digestion and inducing a feeling of satiety. But once in the general bloodstream, this substance can improve mood, brain function and memory.

Oxytocin

Often referred to as the "hug hormone," oxytocin is produced in abundance when individuals experience feelings of love, trust, tenderness, and gratitude. It plays a critical role during childbirth, stimulating contractions to aid in labor. Furthermore, research among married couples has demonstrated that higher oxytocin levels are associated with stronger and more stable relationships.

Dopamine

Dopamine, another crucial hormone for happiness, plays a key role in motivation, memory, attention, cognitive functioning, decision-making, and both maternal and reproductive behaviors. It drives us toward achieving goals and heightens the enjoyment of accomplishments. Low levels of dopamine are associated with procrastination and self-doubt. Experiencing praise triggers a dopamine release, resulting in feelings of pride, satisfaction, and overall well-being.

Dopamine is a central part of the brain's reward system, compelling us to revisit activities that bring us joy. Consequently, it also influences addiction to substances (such as drugs and alcohol) and behaviors (like gambling and sex).

While dopamine itself is not found in food, its production can be stimulated through precursors. The body can convert the amino acid tyrosine into dopamine through a complex series of reactions.

Endorphin

Endorphins are both hormones and neurosignaling molecules that serve as natural pain relievers. They suppress the transmission of pain signals within the central nervous system.

Endorphins and dopamine are often confused because each is a chemical that makes a person happy in a broad sense. They are indeed related in some ways because when endorphins act on receptors in the central nervous system, dopamine is released. However, it is the endorphins that cause euphoria.

Factors that Stimulate Happiness Hormones

Neural pathways, formed in the human brain from individual experiences, help establish and fortify new connections. These connections enable the enjoyment of previously experienced activities.

Physical Exercise 

Fitness increases levels of joy and happiness hormones and acts like a natural opiate on the brain. Any activity, whether it's swimming in the pool or jogging in the park, will give you a real euphoric feeling. If you exercise regularly, you will not only get rid of the effects of stress, but also get in shape and get the figure of your dreams.

Positive Impressions

Visiting new places, interesting events, and relaxing massages. Anything that can bring a smile to your face stimulates the production of serotonin and endorphins.

Vitamin D

When exposed to ultraviolet rays, the body produces vitamin D, which directly influences serotonin production. However, we often don't spend enough time outdoors during daylight hours, making it crucial to supplement with vitamin D. The appropriate dosage should be determined individually by a doctor based on lab blood test results.

Walking in the Park

Scientists believe that walking in natural settings among trees, accompanied by the sounds of singing birds and fluttering butterflies, positively affects one's psycho-emotional state. Being near water—whether it's a river, pond, or any other body of water—enhances this beneficial effect even further.

The most important tip when going for a walk is to leave your gadgets at home to avoid distractions from messaging apps.

Bananas and Chocolate

Bananas are rich in B vitamins, which help combat depression, but their main active component is the alkaloid harman, which induces a feeling of euphoria. A similar mood-boosting effect can be obtained from eating herring—a tasty and healthy fish rich in polyunsaturated fatty acids that enhance mood.

Dark chocolate, consisting of 70-85% cocoa, not only improves blood circulation and strengthens arteries but also boosts mood by stimulating the production of happiness hormones.

Sex

One of the most effective and pleasant ways to increase the level of hormones of joy and happiness in the blood. As practice shows, people who have a regular sexual partner and have feelings for him, more easily tolerate stress and its consequences, are less likely to get sick and practically do not suffer from depression. But even if a close person is not around, you can feel happy if you have relatives and friends.

According to scientists from Harvard University, the more often a person is supported by close people, the more chances he has for a long life.

The Joy of Socializing with Pets

Scientists believe that caring for animals is associated with increased production of the hormone oxytocin, which causes a sense of fulfillment, reduced anxiety and a sense of calm.

Meditation

This is one of the best ways to relieve stress, and get the joy hormones working for you. It is on your sensations, inner images and emotions that it is recommended to concentrate on when doing these exercises. Meditation is able to influence metabolism, blood pressure, brain activity and other essential body processes. 

Final Thoughts

Happiness hormones really do help transform our lives. Serotonin, oxytocin, dopamine, and endorphin are not just chemicals; they are the keys to our emotional well-being. We have the amazing ability to influence our own happiness chemistry through conscious, purposeful action. This gives us a powerful tool to improve our quality of life.

Customize your daily rituals so that they support and nurture your emotional and physical health, because happiness is not just about instant gratification, it's also the path to active longevity.