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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, from headaches to vomiting or worse. 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 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. Interesting - even though some don't make sense to me.

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: Activities to Make Happy Hormones below.

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.

Hormone: Endorphins

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 to do more things, it keeps me healthier and more energized, it boosts my confidence and levels of satisfaction..... all of which make me 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 hormone production.

As long as you get your heart rate up with moderate intensity exercise, you're pumping out those 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

Probably the best "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.

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.... Presto. Just like that - happy is back. Dance your happy jam and make more endorphins. If you're dancing with a partner, your dopamine & oxytocin are also increasing making it even more pleasurable. 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 - with the added bonus of relaxing your mind & releasing tension all over. 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 scent into 4 tablespoons of organic fractionated 100% coconut oil. Then, let him massage you until you melt like butter.

How do you get your happy back? It's simple, make happy hormones. Lucky for us, most of these activities that help your body produce more of these hormones are fun....and they'll truly make you happy.

Cuddle & Play with Pets - DOES

Whatever pet you have - except for maybe fish - 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're not the owner, love on your friends pets. Pet's also help to reduce our stress levels, and can make us laugh with their goofy antics. WIN again. LOL at Animals, Best Medicine.

Laughing - DES

A good heart-felt laugh is a natural 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 are a Barrel of Laughs.

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. Bet's 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 at least once a week. They don't call it a guilty "pleasure" for nothing. Dark chocolate should be at least 70%.

Music - DES

Listening to music that resonates with you, can boost your mood. To really get the happy hormones pumping, just 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 I'll take it.

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 a Health Bomb.

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 Makes 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 or more 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: lettuce, strawberries, and tomatoes. I did find it to be calming and satisfying as I picked the ripe ones to mix up in a salad. That's an extra boost of dopamine.

Prayer & Meditation - DS

Meditating & praying help us to 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've learned how to make more happy hormones, use it to kick stress: 12 Stress Kickin' Habits.

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

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