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What are Happy Hormones?

Hormones are chemicals produced by your body and then carried by the bloodstream to your muscles, skin, organs and tissues. They're important to our health because they send signals to various internal processes, giving us a sense of wellbeing. Happy hormones are known as the "feel good" hormones - they improve mood, positive feelings, happiness, and pleasure.

Happy hormones are usually produced by natural methods, with very few people needing supplements. Be careful as some supplements can cause unwanted side effects. There's 4 happy hormones and you might recognize some of them: dopamine, endorphins, serotonin, and oxytocin. To get your HAPPY back - learn how to make happy hormones.

Hormone: Dopamine

Dopamine is the pleasure hormone. It's related to feelings of pleasure, learning something pleasurable, or a pleasurable memory. Dopamine can also get you excited and motivated about something.

Your body releases dopamine during certain events like picking out a puppy from the animal shelter, smelling an enticing perfume on someone, having a piece of delish chocolate cake, or making love.

Dopamine also reinforces our desire of that pleasurable thing, and makes us want more. Sometimes this desire for more becomes intense, such as people with drug, alcohol, or food addictions. Dopamine regulates other functions including mood, sleep, pain, mobility, heart rate, kidneys, etc.

Foods That Boost Dopamine

The following foods according to research can help produce dopamine: chicken, poultry, fish, beef, eggs, dairy, avocadoes, bananas, beans, nuts, green tea, probiotics., and consuming less saturated fats. That's an interesting list - I don't quite understand how beans and meat are pleasurable enough to create dopamine?

Hormone: Serotonin

Serotonin is mostly known for keeping depression away and giving you a sense of joy & happiness. When you just feel happy, you're feeling the serotonin hormone doing it's job. It also helps to improve your mood, digestion, sleep, memory, and ability to learn.

Serotonin can also effect other behaviors like your stress response by giving you a sense of calm. Low serotonin levels will increase feelings of fear & anxiety, whereas higher levels will decrease the desire to feed an addiction.

Foods That Boost Serotonin

Foods with high levels of tryptophan can help produce serotonin like: turkey, salmon, eggs, cheese, tofu, nuts & seeds. However, it's difficult to convert tryptophan into serotonin from food. See the next section: Activities to Make Happy Hormones.

Hormone: Oxytocin

Oxytocin is also called the love hormone because one of it's primary purposes is to assist with childbirth, and includes breast feeding and the bond that develops between mother & child.

Oxytocin is related to physical affection as well - increasing as we get excited about a new relationship. This hormone increases more during the act of falling in love and making love. It also produces positive feelings, empathy for others, and promotes trust bonds. It can also decrease stress & anxiety, promoting an overall sense of mental wellness.

Foods That Boost Oxytocin

The following foods can help produce oxytocin: salmon, tuna, eggs, 70% dark chocolate, berries, bananas, avocadoes, almonds, broccoli, spinach, cherries, figs, yogurt, and milk. OK, now I'm a believer - dark chocolate!

When you experience stress, discomfort, or pain - your body releases pain killers. These natural pain killers are called endorphins which also give you feelings of overall wellbeing. Have you heard of the runner's high? It's the direct correlation of moderate intensity exercise with the release of endorphins.

Endorphins may also be produced during activities that act like a reward system which include: eating delicious food, having sex, shopping for a treasured item, or exercising.

Foods That Boost Endorphins

The following foods can help produce endorphins: salmon, fish, eggs, 70% dark chocolate, berries, avocadoes, leafy greens, asparagus, bell peppers, mushrooms, cherry tomatoes, water, etc.

Exercise - DOES

Personally, I both love - and need - to exercise because it gives me the strength & mobility to do more of the fun activities I love to do. It also keeps me healthier, more energized, and boosts my levels of overall satisfaction - all of which make me super happy. If the word "exercise" scares you - just think of having fun while moving your body. Taking a brisk walk in nature is an easy way to boost your HAPPY.

As long as you get your heart rate up with moderate intensity exercise, you're pumping out happy hormones. It's a double win: happy & healthy. See my blog: What's Healthier Than a Gym? and Walk to Live a Better Life.

Fun Activities - DOES

One of the best kinds of fun activity is a theme park - take a thrilling ride that get's your heart pumping followed by uncontrollable giggles & whoo-hoo's - that's a double dose of happy. Basically, any activity you enjoy can boost your happy hormones, like catching a fish, painting, playing outdoors with your kids, having a floaty down river, or riding a horse on the beach.

There's so many fun things you can do to get your happy back. The other plus is most activities keep your body moving which is an added health benefit.

Happy Hormone Legend: D=Dopamine, O=Oxytocin, E=Endorphin, S=Serotonin.

Each activity will show the letter of the hormone produced by doing that activity: D, O, E, S.

Dancing - DOES

Don't by shy, let loose and enjoy yourself even if people are watching. If you love dancing like I do.... then presto. Just like that.... I'm in my happy groove. Dance your to your happy jam and make more endorphins. If you're dancing with a romantic partner, your dopamine & oxytocin are increasing making it even more exciting. Oh yeah.... it also reduces stress. Another win.

Massage - DOES

Who doesn't like a nice massage or foot reflexology? They're fantastic for your whole being - they're so relaxing and relieve any muscle tension. Studies show a good massage can produce all 4 happy hormones. Since feet are the gateway to the rest of the body, it's a serious relax & happy health boost.

Want more oxytocin, the love hormone - then have your partner add a couple drops of your favorite essential oil into 4 tablespoons of organic fractionated coconut oil. Then, let him/her massage you until you melt.

How do you get your happy back? Answer: make happy hormones. Lucky for us most of the activities that produce happy hormones are fun. FYI: If you end up grunting thru a slightly intense workout, remember I said "most" of these activities. LOL.

Cuddle & Play with Pets - DOES

Whatever pet you have - except for fish, or spiders or snakes (gross) - they'll brighten your day just by petting, cuddling, and playing with them. Loving on your dog will boost oxytocin for both of you. Even if you don't have a pet, love on your friends pets. Pet's also help reduce your stress levels, and can make you laugh with their goofy antics. Another WIN. For some funny pets: LOL at Animals Doing Their Goofy.

Laughing - DES

A good heart-felt laugh is natural, fun medicine for overall wellbeing. After a really strong laugh, our mental health can change from sad, stressed, and dreary to YES, I feel more relaxed, content, and happy. Laughter is like a fairy godmother: she waves her wand, and "POOF" - you're happy. Laugh a little: Kids & Laughter, the Fun Medicine.

Plus, laughter is infectious so you can easily catch it, or be a blessing and brighten someone else's day. If I need a good howl - watch Jeff Dunham, a Ventriloquist with characters like Peanut, Bubba-J, and Achmed. They'll have you in stiches.

Cooking & Eating - DES

Cooking I've been told can be relaxing & fulfilling if you love creating great food for others to enjoy. For me, cooking was just another chore in a long list so I never learned to slow down and enjoy it. But, even if cooking isn't your favorite thing to do - I'll bet you $100 that you enjoyed eating it. All bet's are off if you microwaved it!

Eating Chocolate - DES

I mean.... you don't have to tell me twice! I love me a good piece of dark, healthy, hormone boosting chocolate on occasion. OK, frequent occasion. They don't call it a guilty "pleasure" for nothing. Dark chocolate should be at least 70%.

Music - DES

Listening to your kind of music jam can boost your mood. To really get the happy hormones pumping - sing along - out loud. If you can't carry a tune, maybe sing in the garage! Kidding. Once your mood is lifted, serotonin production goes up.

One study revealed that choir members increased endorphins during their rehearsal. Listening to instrumental music that brings chills to your body will really increase your dopamine levels. That's weird.... but looking forward to testing that theory next Halloween. LOL.

Attraction to Others - DOE

The act of being attracted to someone, kissing, holding hands, cuddling, and making love can make lots of happy hormones. Even spending time with a best friend can help boost your happy.

Next time you're with your bestie, give her a playful peck on the check and laugh together. Guys, give some love to your best friend and then stand back and pound your chest like a guerilla. Yep, your manliness is still intact. Married couples - go plant a sexy kiss on your spouse for those ooh-la-la happy feelings. Talk about dopamine.... you'll want more, more, more.

Vacations - DOS

Studies have proven that vacations improve our physical, emotional, and mental health. So it's no surprise that during mini-retreats or long vacations, our bodies are pumping out happy hormones. Just being outdoors in the sun gives us an extra happy & healthy boost. Vacations are Health Fun Bombs.

Sleep - ES

If you're not getting 7-9 hours of good quality sleep, your hormones get out of balance. Dopamine especially becomes scarce. What does this mean? Your mood & physical health starts to decline, and over time, your health has suffered terribly.

I've experienced this, and it's awful. You wake up already feeling stressed - like you just went to bed a couple of hours ago and you're dreading the day. Read my blog to learn a few tricks: Lack of Sleep Turns us Looney Tunes.

Sunshine - S

Vitamin D sunshine has several health benefits, and a little goes a long way. To get the best happy hormone boost do most of your fun activities outside. Some of those may get your heart rate up for 30+ minutes - and therefore qualify as exercise.

Sunshine is UV (ultraviolet) light and it releases endorphins into the skin. Awesome. You just need 15-20 minutes of sunshine a few times a week. If you're out in the sun longer - don't forget sunscreen.

Gardening - DES

I've always had indoor plants around the house with some potted flowers on my back deck. The last couple years, I decided to try growing a few things: spinach, strawberries, tomatoes, and mint. I did find it to be calming and satisfying watching them grow and eating them. That's an extra boost of dopamine.

Prayer & Meditation - DS

Meditating & praying helps you relax, and get this - it can increase our pleasure, happiness, and satisfaction by 67%. That's dopamine on overdrive. WOW, I need a prayer break..... be back in 10. Once you' learn how to make happy hormones, use it to kick stress: 12 Stress Kicking Habits.

One thing you need to do during meditation - release any negative thoughts, frustrations, and stress. Now contemplate happy memories and things you're grateful for. Breathe slowly & deeply during prayer, and let your mind relax. That's it.... how do you feel now?

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