How To

Elevate Your Mood : How To Increase Happy Hormones In the Body

You must have heard from various platforms that exercise, a good diet , and good sleep can alter your mood. You know why? Because the mood is highly affected by happy hormones in our body. Boosting happy hormones in your body can significantly enhance your mood and overall well-being. So, everyone will be thinking “how to increase happy hormones in the body?” 

Well, Happy hormones are basically neurotransmitters, namely serotonin, dopamine, endorphins etc, which play a crucial role in regulating human emotions and mood in day to day life. Incorporating simple lifestyle changes can help elevate these happy hormones naturally. So, to increase the happy hormones in body, there are many activities to do so, which are as follows : 

1. EXERCISE

Regular exercise is a powerful way to increase happy hormones. Physical activity releases endorphins, the body’s natural mood lifters. Whether it’s a brisk walk, a jog, or a workout session, aim for at least 30 minutes most days of the week. Exercise not only improves mood but also promotes overall health. 

2. DIET

A balanced and nutritious diet contributes to the production of serotonin, a neurotransmitter associated with happiness. Include foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts. Complex carbohydrates, found in whole grains, fruits, and vegetables, also aid in serotonin production. In general, nuts, fish, berries, dark chocolate, whole grains, etc helps in releasing more happy hormones. But along with food, water intake is also very important. 

3. SLEEP

Adequate sleep is crucial for hormone regulation. Poor sleep can disrupt the balance of neurotransmitters, leading to mood swings and irritability. Aim for 7-9 hours of quality sleep each night to support optimal hormone function and emotional well-being. 

4. MENTAL HEALTH

Social connections and positive relationships are essential for mental health. Engage in activities that bring joy and spend time with loved ones. Meaningful interactions trigger the release of oxytocin, a hormone associated with bonding and happiness. Practicing mindfulness techniques, such as meditation and deep breathing, can lower stress levels and enhance mood. These activities stimulate the production of serotonin and promote a sense of calm and well-being. 

5. LAUGHING

Laughing is a natural way to release endorphins. Whether through comedy, spending time with funny friends, or engaging in activities that bring joy, laughter can have immediate positive effects on mood.

6. MEDITATION AND YOGA

Meditation is one of the measures that can teach you to lead a more balanced life as it helps in releasing happy hormones in your body like endorphins, melatonin, dopamine, etc which helps in improving your sleep, breathing techniques, reduces stress and anxiety. It also elevates your mental well being. Yoga is a kind of exercise which is closely related with medication due to its intricate breathing patterns. Yoga helps in releasing various happy hormones in the human body like serotonin, GABA, endorphins, etc. 

7. SEX AND PHYSICAL INTIMACY

Well spending time with your partner is one of the best ways to get your mood elevated as intimacy is a mix of various emotions like pleasure, happiness, activates your reward centers, helps in putting down to good sleep. It has been proven that spending good time with your partner keeps your happy hormones up.

FEEL GOOD HORMONES : How To Increase Happy Hormones In The Body

“Feel-good hormones” is a colloquial term often used to describe neurotransmitters and hormones that contribute to positive emotions and well-being. These hormones act as messengers for our body regulating physical well being to mental and emotional well being of a person. The other term for these hormones is “Happy Hormones”. Here are some key “feel-good hormones” and their functions:

Dopamine:

  • Function: also known as Happy hormone. Plays a crucial role in the brain’s reward system. It is associated with pleasure, motivation, and reinforcement of behavior. Dopamine is often released during enjoyable activities.

Serotonin:

  • Function: Regulates mood, appetite, and sleep. It contributes to feelings of well-being and happiness. Low serotonin levels are associated with conditions like depression, anxiety. It is also referred to as “Feel -good hormone”.

Endorphins:

  • Function: these powerful hormones act as natural painkillers and mood elevators by minimizing discomfort and maximizing pleasure. Endorphins are released during exercise, stress, and other activities, providing a sense of euphoria and reducing pain perception. Cardiovascular exercises are one of the best ways to increase endorphins.

Oxytocin:

  • Function: Known as the “love hormone” or “bonding hormone.” It is released during social bonding activities, like hugging, kissing, and socializing. Oxytocin promotes trust, empathy, and emotional connection. It is also present in lactating mothers.

GABA (Gamma-Aminobutyric Acid):

  • Function: Acts as an inhibitory neurotransmitter, calming the nervous system. GABA helps reduce stress and anxiety, promoting a sense of relaxation. Mediation and yoga helps in elevating GABA in your body.

Melatonin:

  • Function: Regulates sleep-wake cycles. Melatonin is released in response to darkness, signaling to the body that it’s time to sleep. A good night’s sleep contributes to overall well-being.

Norepinephrine (Noradrenaline):

  • Function: Acts as both a hormone and a neurotransmitter. It plays a role in the body’s “fight or flight” response, increasing alertness and arousal. Norepinephrine can enhance mood and focus.

Cortisol:

  • Function: Often considered a stress hormone, cortisol is released in response to stress. In appropriate amounts, cortisol helps regulate metabolism and immune function. Chronic stress, however, can lead to imbalances and negative health effects.

Also read : Serotonin: The Mood Stabilizer Hormone is essential for a stress free lifestyle.

Maintaining a balance among these hormones is crucial for emotional and mental well-being. In conclusion, a holistic approach that includes regular exercise, a balanced diet, sufficient sleep, positive social connections, mindfulness, good sex and laughter can collectively contribute to an increase in happy hormones. By incorporating these habits into your lifestyle, you can foster a positive and uplifted mood, promoting overall mental and emotional wellness.

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Sonia Solanki

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