Happy Hormones- Serotonin and Dopamine
Happy Hormone- Serotonin and Dopamine
Happiness is a state of mind that all of us desire. Our emotions and moods are governed by a complex interplay of hormones and neurotransmitters in our body. There are certain hormones that are responsible for inducing happiness, and they are collectively known as "happy hormones." By understanding these hormones and their functions, we can make conscious efforts to increase their production in our body. Engaging in activities that release these happy hormones, such as exercise, social bonding, and meditation, can lead to a happier and healthier life.
Types of happy hormones
Full disclosure, there are actually five types of happy hormones-
Dopamine: The Pleasure Hormone
Dopamine is responsible for pleasure and reward. It is released when we engage in pleasurable activities, such as eating our favorite food, having sex, or achieving a goal. It is also primarily responsible for motivation and focus.
Serotonin: The Mood Regulator
Serotonin helps regulates mood, appetite, and sleep. It is often called the "feel-good hormone" because it promotes feelings of happiness, contentment, and well-being. Low levels of serotonin are associated with anxiety, depression, and insomnia.
Endorphins: The Pain Killers
Endorphins are released in response to pain or stress. They are responsible for reducing pain and inducing a feeling of euphoria. These are released when we engage in exercise, laughter, and sex. They are also responsible for the "runner's high" that people experience after a long run.
Oxytocin: The Love Hormone
Oxytocin is a hormone that is released during physical touch and social bonding. It is often called the "love hormone" because it is associated with feelings of love, trust, and bonding. When we engage in activities like sex, childbirth, breastfeeding or simply hugging or cuddling with someone we care about, we boost oxytocin levels in our body.
GABA: The Relaxation Hormone
GABA (gamma-aminobutyric acid) is a neurotransmitter that promotes relaxation and reduces anxiety. It is the body's natural tranquilliser and is responsible for calming the nervous system. It is released during meditation, yoga, and deep breathing exercises.
Although in the world of mental health, two of the most important neurotransmitters are serotonin and dopamine.
Okay, okay, let me explain both serotonin and dopamine are two types of neurotransmitters, commonly known as happy hormones, that work together to help regulate our emotions, moods, behaviour, energy levels, and even our ability to feel pleasure. While Serotonin helps regulate mood, sleep, and appetite. It also helps in controlling aggression, impulsivity, and stress levels. Dopamine plays a role in motivation, pleasure, and reward-seeking behaviour. It helps us to focus on tasks and accomplish goals. Together they are the ultimate happiness package!
Unfortunately, many of us don’t have enough of these important chemicals in our bodies, leading to a variety of mental health issues.
Serotonin
It is responsible for transmitting signals between nerve cells in the brain, and low levels of serotonin can lead to an imbalance in these signals, leading to symptoms of mental illness. People with low levels of serotonin often experience feelings of sadness, hopelessness, and low self-esteem. They may also have difficulty sleeping, and experience changes in appetite and weight. Low serotonin levels have been linked to a range of mental health disorders, including depression, anxiety, insomnia and obsessive-compulsive disorder (OCD).
Dopamine
Dopamine is a neurotransmitter that plays a critical role in regulating movement, motivation, and reward pathways in the brain. Low levels of dopamine have been linked to several mental health conditions, including depression, ADHD, and Parkinson's disease.
Parkinson's disease is a neurodegenerative disorder that affects movement and is caused by the death of dopamine-producing neurons in the brain. People with Parkinson's disease often have low dopamine levels, leading to symptoms such as tremors, stiffness, and difficulty with movement. Medications that increase dopamine levels, such as levodopa, are often prescribed to treat Parkinson's disease.
It is also important to note that low serotonin or dopamine levels do not necessarily cause mental health disorders, and other factors such as genetics, environmental factors, and life events may also play a role. However, there are several natural ways to boost levels of these happy hormones in our bodies, allowing us to experience more happiness and better overall mental health.
Natural ways to boost levels of these happy hormones in our bodies
1. Exercise Regularly: Exercise is one of the most effective ways to increase dopamine and serotonin levels in the brain, it increases the levels of serotonin and dopamine in the brain by promoting the release of these neurotransmitters and enhancing their synthesis, transport, and signalling. Regular physical workout or simple activities like walking or running triggers the release of these neurotransmitters, such as endorphins, which can further enhance the positive benefits of increased serotonin and dopamine.
Serotonin: Exercise triggers the release of tryptophan, which is a building block of serotonin. Tryptophan is an essential amino acid which is transported across the blood-brain barrier and converted into serotonin in the brain. Exercise also increases the availability of the enzyme that converts tryptophan to serotonin, which increases serotonin levels in the brain.
Dopamine: Exercise stimulates the release of dopamine in the brain's reward center, the ventral tegmental area (VTA). When we engage in physical activity, the VTA releases dopamine hormones that promote feelings of pleasure and motivation. Dopamine also enhances the connection between neurons in the brain's reward system, which reinforces the behaviour and encourages us to repeat it. Additionally, exercise has been found to increase the number and sensitivity of dopamine receptors in the brain, which makes the dopamine signalling more efficient.
2. Eat Healthy Foods: Research has found that consuming a diet that is rich in protein, complex carbohydrates, and antioxidants can support the production and availability of neurotransmitters. Focusing on foods that are high in antioxidants, healthy fats, and amino acids can be particularly beneficial. In addition to consuming foods that are rich in tryptophan and tyrosine, it is also important to maintain stable blood sugar levels. Low blood sugar can cause a decrease in the production of these neurotransmitters. Therefore, avoiding processed foods and sugars is also important in order to avoid spikes in blood sugar levels that can lead to mood swings. Consciously incorporating healthy food choices and maintaining stable blood sugar levels, are natural ways to increase production of happy hormones which further helps to optimise our brain chemistry and promote overall health.
Serotonin: Serotonin is synthesized from the amino acid tryptophan, which is found in protein-rich foods such as turkey, chicken, eggs, cheese, and fish. Consuming foods high in tryptophan can increase it's availability in the brain and enhance serotonin synthesis. Foods that are rich in carbohydrates can also stimulate the release of insulin, which increases the uptake of tryptophan into the brain and boosts serotonin levels.
Dopamine: Dopamine is synthesized from the amino acid tyrosine, which is found in protein-rich foods such as beef, chicken, pork, fish, eggs, and dairy products. Consuming foods high in tyrosine can increase the availability of tyrosine in the brain and enhance dopamine synthesis. Foods that are rich in antioxidants, such as fruits and vegetables, can also support dopamine production by protecting dopamine-producing neurons from oxidative stress.
3. Get Enough Sleep: Sleep can have a dramatic impact on mental health as it directly affect mood, motivation, and pleasure. Sleep deprivation can lead to feelings of irritability, fatigue, and low mood, which may be related to decreased levels of serotonin and dopamine in the brain. One must aim to get at least 7-9 hours of good night's sleep in order to ensure that your brain is functioning properly and producing adequate amounts of serotonin and dopamine. By promoting the production and clearance of these neurotransmitters, sleep can support overall physical and mental health.
Serotonin: During sleep, the body produces serotonin and releases it into the bloodstream. Serotonin is involved in regulating sleep and wake cycles, and low levels of it are also been show to cause sleep disturbances. Therefore, getting enough sleep can help maintain healthy levels of serotonin production in the body.
Dopamine: During sleep, the brain clears out excess dopamine from the synapses, the gaps between neurons where dopamine signaling occurs. This helps prevent overstimulation of dopamine receptors, which can lead to reduced sensitivity to dopamine over time. By clearing out excess dopamine during sleep, the brain can maintain the proper balance of dopamine signalling and sensitivity.
4. Practice Meditation and Mindfulness: Practising mindfulness and meditation can help reduce tension and increase feelings of peace and relaxation. By promoting relaxation and reducing negative emotions, meditation can help support healthy levels of happy hormones. It promotes activity in the prefrontal cortex and reward center, enhancing the connection between these areas, and reducing stress and anxiety. By incorporating meditation into your daily routine, you may be able to support healthy brain chemistry and promote mental well-being. Although it is important to note that the effects of meditation on neurotransmitter levels may vary depending on individual factors, such as the frequency and duration of meditation practice.
Serotonin: Meditation has been shown to increase activity in the prefrontal cortex, which is involved in regulating mood and attention. Increased activity in this area has been linked to higher levels of serotonin. Meditation has also been found to increase the activity of the vagus nerve, which connects the brain to the digestive system and plays a role in serotonin production.
Dopamine: Meditation has also been found to increase activity in the brain's reward center, the ventral striatum, which is involved in triggering dopamine messenger. It enhances the connection between the prefrontal cortex and the ventral striatum, which strengthens the brain's reward system and promotes the release of this hormone in your body.
5. Spend Time in Nature: Spending time outdoors and in nature can be a great way to improve your mood and increase serotonin and dopamine levels. Exposure to natural sunlight, fresh air, and a peaceful environment can help to reduce stress and improve overall mental wellbeing.
Serotonin: As we all know spending time in nature can reduce stress and promote relaxation but did you know exposure to natural sunlight can increase serotonin production in the brain. Sunlight triggers the release of a hormone called serotonin precursor in the skin, which is then converted to serotonin in the brain.
Dopamine: Nature has been found to activate the brain's reward center, the ventral striatum, which is involved in dopamine signalling. Activities such as hiking, camping, and fishing can promote the release of dopamine by providing a sense of pleasure and satisfaction. Nature also offers a break from the constant stimulation of technology and screens, which can lead to overstimulation of dopamine receptors and decreased sensitivity to dopamine over time.
By following these tips, you can naturally increase serotonin and dopamine levels in your body and enjoy improved mental health and wellbeing. Remember, it’s important to keep your expectations realistic and to be patient with yourself as these changes may take some time to take effect. If you think you may have a serotonin or dopamine imbalance, it’s important to speak to your doctor or mental health professional. They can help you understand the cause of your symptoms and work with you to develop a treatment plan that is right for you.