The Happiness Hormones

SEROTONIN

A happiness “relaxation” hormone whose production is stimulated by microbes in the gut, but is also produced in the brain. It plays a role in mood, emotions, appetite, and digestion. It helps make the sleep hormone melatonin, so plays a role in setting the body clock and in regulating the sleep-wake cycles.

To produce serotonin, the body uses a “building block” called tryptophan. Tryptophan is found in turkey meat and makes the Thanksgiving dinner especially relaxing. Animal studies have shown that tryptophan may reduce inflammation.

To generate more serotonin:

  • Eat foods rich in tryptophan such as turkey, salmon, lentils, peanut butter, pumpkin seeds, spinach and edamame.
  • Feed the bacteria in the gut by eating food rich in fiber such as fruit and vegetables.
  • Eat prebiotics that feed the bacteria in your gut such as kimchi, miso and others.
  • Get beneficial bacteria through probiotics found in yogurts. 

OXYTOCIN

A happiness or “cuddle” hormone that is produced in the brain, but can also be stimulated by gut bacteria. It calms the nervous system and helps manage the body’s response to stress. It is produced as a result of bonding and closeness. Animal studies have shown that feeding mice bacteria found in yogurt (Lactobacillus reuteri) increased the production of oxytocin and improved wound healing.

To generate more oxytocin:

  • Have a romantic relationship.
  • Make more friends.
  • Take care of a pet.
  • Consume foods rich in probiotic bacteria (e.g. L. Reuters) such as yogurts. 

DOPAMINE

A happiness “reward” hormone 1/2 produced in the brain and 1/2 produced in the gut. It is associated with food and sex and is involved in substance addictions.

To increase dopamine:

  • Eat food rich in vitamins and minerals
  • Consider natural supplements
  • Get enough sleep
  • Spend time outside in sunlight
  • Exercise
  • Listen to music
  • Eat protein-rich foods
  • Consume less saturated fat
  • Eat probiotics
  • Consume velvet beans

ENDORPHINS

The endorphins are happiness boosters and natural pain killers that are produced mostly in the brain. 

You can boost the endorphins through:

  • Exercise – endorphins are responsible for the “runner’s high”
  • Volunteering – “helpers high”
  • Laughing
  • Giving
  • Chocolate
  • Spicy foods
  • Meditation
  • Yoga