Happy Hormones: What They Are and How to Boost Them

• Spend time outdoors, in sunlight.
• According to research , exposure to ultraviolet (UV) radiation from the sun can increase the production of serotonin.
• You can try spending about 15 minutes outside a few times a week. Try exploring a new neighborhood or park if you’re tired of the same old sights.
• Just be aware that UV exposure can also increase the risk of skin cancer, so don’t forget sunscreen.

• Exercise has multiple physical health benefits. It can also have a positive impact on emotional well-being.
• If you’ve heard of a “runner’s high ,” you might already know about the link between exercise and endorphin release.
• But exercise doesn’t just work on endorphins. Regular physical activity can also increase your dopamine and serotonin levels, making it a great option to boost your happy hormones.

To see even more benefits from exercise:

• Include a few friends : A small 2017 study of medical students found evidence to suggest group exercise offers more significant benefits than solo exercise.
• Get some sun : Move your workout outdoors to maximize your serotonin boost.
• Time it : Aim for at least 30 minutes of aerobic exercise at a time. Any amount of physical activity has health benefits, but research associates higher-intensity workouts with a greater release of endorphins.

Laughter can help relieve feelings of anxiety or stress, and improve mood by boosting dopamine and endorphin levels.

• Social laughter triggered endorphin release. Research
• So, share that funny video, dust off your joke book, or watch a comedy special with a friend or partner.
• An added bonus? Bonding over something hilarious with a loved one might even trigger oxytocin release.
• This tip could — in theory — boost all four of your happy hormones.

The enjoyment you get from eating something delicious can trigger the release of dopamine & endorphins.

• Sharing the meal with someone you love, and bonding over meal preparation, can boost oxytocin levels.

Certain food can also have an impact on hormone levels :

• spicy foods may trigger endorphin release,
• yogurt, beans, eggs, meats with low-fat content, and almonds are linked to dopamine release,
• foods high in tryptophan have been linked to increased serotonin levels,
• foods containing probiotics such as yogurt, kimchi & sauerkraut, can influence the release of happy hormones

• Music can give more than one of your happy hormones a boost.
• Listening to instrumental music, especially music that gives you chills, can increase dopamine production in your brain.
• But if you enjoy music, simply listening to any music you enjoy may help put you in a good mood. This positive change in your mood can increase serotonin production.
• You may also experience an endorphin release while performing music, especially in a large group.

To get started with meditation:

• Choose a quiet, comfortable place to sit.
• Get comfortable, whether that’s standing, sitting, or lying down.
• Let all your thoughts — positive or negative — rise and pass you by.
• As thoughts come up, try not to judge them, cling to them, or push them away. Simply acknowledge them.

Start out by doing this for 5 minutes and work your way up to longer sessions over time.

If you’re familiar with meditation, you might already know of its many wellness benefits — from improving sleep to reducing stress.

• Oxytocin’s reputation as the “love hormone” is well earned.
• Simply being attracted to someone can lead to the production of oxytocin. But physical affection, including kissing, cuddling , or having sex, also contributes to increased oxytocin production.
• Just spending time with someone you care about can also help boost oxytocin production. This can help increase closeness and positive relationship feelings, making you feel happy, blissful, or even euphoric.
• If you really want to feel those happy hormones, note that dancing & sex lead to endorphin release, while orgasm triggers dopamine release.

• If you have a dog, giving your furry friend some affection is a great way to boost oxytocin levels for you and your dog.
• Dog owners as well as their dogs see an increase in oxytocin when interacting.
• Even if you don’t own a dog, you might also experience an oxytocin boost when you see a dog you know and like. If you’re a dog lover, this might happen when you get a chance to pet any dog at all.
• So, find your favorite canine and give it a good ear scratch or lap cuddle.

• Not getting enough quality sleep can affect your health in multiple ways.
• Setting aside 7 to 9 hours each night for sleep can help restore the balance of hormones in your body, which will likely help you feel better.

If you find it difficult to get a good night’s sleep, try:

• going to bed and getting up around the same time every day,
• creating a quiet, restful sleeping environment (try reducing light, noise, and screens),
• decreasing caffeine intake, especially in the afternoon and evening

It’s normal to experience some stress from time to time.

• But living with regular stress or dealing with highly stressful life events can cause drops in dopamine and serotonin production.
• This can negatively affect your health and mood, making it harder to deal with stress.

If you’re under a lot of stress, the American Psychological Association recommends:

• taking a brief break from the source of stress
• laughter
• taking 20 minutes for a walk, run, bike ride, or other physical activity
• meditation
• social interaction

If you enjoy a massage, here’s one more reason to get one:

• massage can boost all four of your happy hormones.

• When dopamine is released in large amounts, it creates feelings of pleasure and reward, which motivate you to repeat a specific behavior.
• In contrast, low levels of dopamine are linked to reduced motivation and decreased enthusiasm for things that would excite most people.

Hence, it benefits us productively too when our happy hormones are high.