Hormones are chemical messengers produced in various glands of the body. They travel through the bloodstream to help the organs that keep our bodies healthy. There are about 50 hormones, but only a few that can make us feel happy, sometimes even euphoric. Three of these “feel-good hormones” are serotonin, dopamine and oxytocin. What’s amazing is that it’s very easy to increase each of these hormones naturally – and increase our own happiness – with simple lifestyle hacks. 

Serotonin (“The Mood Booster”)

About 10% of serotonin is made in the brainstem, and about 90% is made in the gut. Serotonin is a mood regulator that also influences our behavior. It helps us stay focused and makes us feel calm, stable and happy. Serotonin also impacts blood clotting, plays a role in our sleep/wake cycle, digestion, appetite and memory. 

When serotonin is low, we are more likely to feel anxious and depressed. The most commonly used antidepressant medicines increase the level of serotonin in the brain. If you or a loved one take an antidepressant, you can probably attest to the positive effects of serotonin on mood.

You can increase your serotonin naturally with:

• Sunlight. 10 to 15 minutes of daily exposure to sunlight boosts serotonin levels. Those who don’t have access to sunlight may experience a drop in serotonin that causes a low mood known as seasonal affect disorder (SAD). The treatment for SAD is artificial light therapy.
• Exercise. When we work out, our bodies release tryptophan, the amino acid that serotonin is made from. Five 30-minute aerobic workouts and two strength training sessions a week is enough to increase your level of serotonin.
• Food. It seems reasonable to assume that eating foods containing tryptophan, such as turkey, would increase serotonin. But fruits, vegetables, legumes and whole grains are more likely to accomplish this. These complex carbohydrates trigger insulin, which helps tryptophan reach the brain.  

Dopamine (“The Rewarder”)

Dopamine is made by nerve cells at the base of the brain and also by the adrenal glands. Dopamine is created when one amino acid, tyrosine, is converted to another amino acid, L-dopa. When enzymes act on L-dopa, it becomes dopamine. Dopamine plays a role in movement, memory, attention, sleep, kidney function and motivation. It’s called “the rewarder” because, when we do something pleasurable, the brain rewards us by releasing a large dose of dopamine. Dopamine makes us feel happy, motivated, focused and alert. It makes us want to repeat whatever triggers a dopamine reward. This is why junk food is so addictive! 

When dopamine is low, our mood may also be low. Motivation and sex drive may be low, too. Low dopamine makes us feel tired and unhappy, and may result in memory loss, difficulty sleeping and make it hard to concentrate. Low dopamine is associated with restless leg syndrome, Parkinson’s disease and ADHD.

You can increase your dopamine naturally with:

• Food. Foods rich in tyrosine are known to increase dopamine. These include chicken, almonds, apples, avocados, bananas, beets, chocolate, green leafy vegetables and green tea.
• Relaxing activities. Any activity that relaxes you may trigger a dopamine reward. For many people, reading a book, exercising, yoga, playing with a dog or hiking in the woods may stimulate the release of dopamine.

Oxytocin (“The Love Hormone”)

Oxytocin is made by the hypothalamus gland but stored in and released by the pituitary gland. Oxytocin causes the uterus to contract during childbirth and moves breast milk toward the nipple. Both of these facilitate bonding between mother and baby. But, oxytocin also helps connect people socially and romantically. It is involved in creating trust, romantic attachment, relationship building and sexual arousal. That’s why oxytocin is called “the love hormone” or “the cuddle chemical!”

It’s uncommon to have a low level of oxytocin. But, when it does occur, it may play a role in bringing on depression, especially postpartum depression.

You can increase your oxytocin level naturally with:

• Hugs. Simply touching someone can increase his or her oxytocin! Cuddling, hugging, getting a massage and romantic intimacy can all stimulate the flow of oxytocin.
• Music. Music has a unique ability to connect and bond people, and oxytocin may be part of the reason. In one study, oxytocin levels were found to increase when measured before and after a group of people participated in improvised singing.
  
• Exercise. According to one study, exercise can also increase oxytocin. The study measured oxytocin in the saliva of participants after high-intensity martial arts training and found that it was elevated.
  
• Laughter. When we laugh, it triggers oxytocin which, experts remind us, is an important part of social bonding. As if to prove it, they claim that if you laugh on a date, you’ll be more likely to have a second date! (Worth a try, for sure!)