How can you increase your happiness hormones and become happier? Today we're going to tell you how it's possible. You'll be surprised how easy it is!
More and more people are talking about this "happiness hormone" called serotonin. This naturally produced messenger substance in the body has become so popular that even memes have been created.
There are pills, powders and other supplements that are supposed to increase happiness hormones. I get advertisements for them at least every now and then.
But that doesn't have to be the case, because you can also use natural tips and tricks to ensure that your body gets more serotonin.
So what is this happiness hormone and what should we know about it? Serotonin is a chemical produced by the nerves and is mainly found in the digestive tract, but also in the central nervous system.
It sends signals between nerve cells and is known to influence mood, memory and perception.
The concept of the connection between the brain and the gut is explained by the fact that serotonin is produced there and influences brain function and mood. When serotonin levels are balanced, happiness, concentration and calmness are the result.
What are the happiness hormones?
The term happiness hormones refers to various substances that act as messenger substances and are mainly released in the human brain.
In their interaction, they have a positive influence on our well-being - both psychologically and physically.
They can help us relax, relieve pain, increase concentration, and make us all-around happy.
Endorphins are the best-known happiness hormones. But there are others that make us wander through everyday life happy and carefree. Let's take a look at what they do and how they contribute to making us happy.
These are the 6 hormones that make us happy:
- Serotonin: the feel-good hormone
- Dopamine: the drive hormone
- Adrenaline and noradrenaline: the muthormones
- Oxytocin: the cuddle hormone
- Phenylethylamine: the pleasure hormone
- Endorphins: the body's own painkillers
Serotonin
Serotonin is a neurotransmitter that helps regulate our mood. When it is released, we feel happier, more balanced and relaxed.
Serotonin makes you sleep restfully, reduces anxiety and aggression, reduces cravings, and makes you concentrate better.
If your serotonin levels are too low, you may experience depressive moods.
Dopamine
As a neurotransmitter, dopamine is the direct precursor of adrenaline and noradrenaline. It motivates us to engage in activities that make us happy and provides reward effects. When our body releases dopamine, it increases our cardiac output and activates the muscles.
We feel more motivated, more efficient and fitter, and ultimately just all-around happy.
However, if the dopamine level is too low
Adrenaline and noradrenaline
When was the last time you had an adrenaline rush: on a roller coaster? Before an important presentation or during sports? Adrenaline makes us efficient, courageous and focused. It is mainly released in situations in which we are excited.
Norepinephrine counteracts depression, makes us alert and boosts our drive. In the event of danger, it increases blood pressure so that we can react quickly.
Both hormones provide an increase in our performance.
But beware: too many adrenaline surges are not healthy. Because at the same time as adrenaline, the stress hormone cortisol is also emitted, which has negative effects in large quantities.
Good to know: Love makes happy
Do you know that incredibly beautiful feeling when you're freshly in love? We see the world through rose-colored glasses and beam all over our face.
No wonder, because now our hormonal system is running at full speed. We have the feeling of bursting with joy. Our body is flooded with happiness messengers. Oxytocin, phenylethylamine and endorphins make themselves felt.
Oxytocin and phenylethylamine
Oxytocin is an endogenous messenger substance that is also called the cuddle hormone. It ensures that we bond with other people. It is also said to prevent depression.
You know phenylethylamine from situations when you want to ask someone out. You have the feeling that a lump is stuck in your throat and you can't get a word out because of all the excitement. Wet, cold hands and butterflies in your stomach - all this is caused by hormones.
Endorphins
Endorphins are the hormones that make us feel good. Endorphin is the "happiness hormone" par excellence, because it prevents pain and makes us happy. They are also called energy hormones or "endogenous morphines", i.e. a painkiller that our body produces itself.
They are produced in the brain. They are released when you touch someone for more than 20 seconds.
You can watch an exciting video on this topic here:
10 natural ways to boost your happiness hormones
Forget pills, capsules, tablets, powders and the like if you want to increase your happiness hormones. Even small changes in your everyday life can help you become happier.
But don't expect miracles overnight. It takes time for the body to get used to the new processes.
But what I can say from personal experience: directly after the sport I am just bubbling with energy and happiness. That definitely has an immediate effect. So give sports a chance!
Make beautiful plans
If you set goals that you consciously work towards, you can look forward to a dopamine kick. Regardless of whether it's professional or private - planning nice things to do and looking forward to them makes people happy.
However, it is important that the goals are realistic. If you plan to speak perfect French in a month, you will be disappointed. But if you plan to learn 20 new vocabulary words, then you will get a portion of happiness hormones.
Healthy diet
To have a healthy gut and produce enough serotonin, you also need a healthy diet. The omega-3 fatty acids contained in fish oil support serotonin production.
Tryptophan helps in the formation of serotonin. Good sources are whole grains, potatoes and corn.
Too much meat is not only unhealthy, it also makes us unhappy. The German Nutrition Society recommends eating no more than 500 grams of meat per week. This includes processed foods such as sausage.
So eat more salmon than steak. Plenty of whole grains, spelt pasta, bananas, dates and oatmeal should also end up on your plate.
Fast food, too much sugar and highly processed foods put you in a bad mood.
By the way, there are true good mood boosters among foods. Discover here, what foods make happy and increase serotonin levels.
Drink much
Dehydration can impair the body's ability to transport tryptophan, the amino acid that is converted into serotonin, to the brain.
Dehydration, by the way, is very common. Because our body already dehydrates when we hardly feel thirst.
If you reach for the water bottle or teapot too infrequently, you'll ensure that there are insufficient levels of serotonin. Make sure to drink plenty of water to increase your chances of feeling happy and well.
By the way: According to TikTok also Lemon peel eating make happy!
Soak up the sun
Spending time in the daylight increases serotonin levels, the hormone that keeps you in a good mood.
Spend at least thirty minutes a day outside to not only improve your mood, but also boost your immune system. You'll also replenish your vitamin D stores.
Regular physical activity
Research has shown that regular exercise, increases heart rate and raises serotonin levels.
This is consistent with research findings that show an optimization of brain function through regular exercise.
By the way, exercise also increases dopamine levels, another happiness hormone. So when you get up and move, you get a double dose of feel-good hormones.
The World Health Organization recommends 150 minutes of moderate exercise or 75 minutes of intense exercise per week. This way you can increase the number of happy hormones and strengthen your cardiovascular system.
That's why sport makes you so happy!
Touches
Whenever we touch someone for more than 20 seconds, our body releases endorphins. So as social beings, it's imperative that we get physical contact. Those who are in a relationship usually have no shortage of touch.
But if that is not the case, then petting pets or massages can also be a good option.
Healthy bowel
Serotonin is mainly found in your gut. A balanced serotonin level ensures a healthy intestinal flora and a good balance of intestinal bacteria.
An unhealthy gut puts you at risk for cognitive decline, mood swings and depression.
Eat Pre- and probiotic-containing foods, to keep your gut healthy. This also strengthens it so that it can produce the serotonin that your body needs.
These include sauerkraut, yogurt, kombucha, kimchi or sourdough bread.
Sufficient sleep
Lack of sleep leads to lower serotonin levels. Ideally, you should set a schedule for 8 hours of uninterrupted sleep per night.
If that doesn't work, try setting a consistent schedule for waking and sleeping, even if that means sleeping a little less each night.
Feeling rested will help your body produce the right amount of serotonin to keep you feeling good.
Laughter
Laughter can have a number of positive effects on our bodies, including reducing stress hormones and increasing the activity of serotonin and dopamine.
As soon as we laugh, our body releases endorphins. They help against malaise and make a bad mood disappear.
Some scientists recommend that stress-ridden patients or those suffering from depression undergo laughter therapy.
Ice cold water
When things need to happen fast, cold water is a quick mood booster. An ice-cold shower, cold baths, or pinching, all ensure that the dopamine level is quickly increased by 250 percent.
You don't have to do without warm baths, saunas and pleasant showers. They also release messenger substances, but not as quickly and not as effectively.
Discover here 111 reasons to help you be in a good mood right away.
Our conclusion
It is important to know how we can increase the hormones that make us happy. We have listed some ways here, such as soaking up the sun, regular physical activity, touch, a healthy gut, getting enough sleep and laughing.
Finally, an ice cold shower or bath can also be used as a quick mood booster. Try it out and see what works best for you!
By the way: If you do something nice for your fellow human beings and help them, you can also increase your happiness hormones.
In addition, negative stress has a bad effect on your well-being. Therefore, try to consciously relax in your everyday life - for example with meditation, breathing exercises or journal writing.
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