How to Naturally Boost Your Happy Chemicals

Whether you’re feeling tired, run-down, unmotivated, or just down at the moment, there are ways that you can take control and naturally give yourself a feel-good boost. At Lunabe we are looking at ways to add some happiness to our daily lives. We’ve found that it’s the little things in life that can make a huge difference to our overall mental and physical well-being.

Serotonin

Known as the “feel good” hormone, Serotonin is the chemical that regulates your mood and feelings of happiness. Research found that those suffering from depression and anxiety often have a link to low serotonin in the brain. In addition to this, serotonin can also promote healthy digestion, and regulate appetite and is known to have positive effects on learning and memory.

1. Adjust your diet
   You can’t get serotonin directly from food, but what you can get from certain foods is tryptophan, which is an amino acid that our brain converts into serotonin. There is a connection between the gut and our brain, so what we put into our body affects the brain. Enjoy foods that are high in protein and foods such as fruit, rice, meat, and leafy green veg.

2. Exercise
   Regular movement and exercise help to release tryptophan into your blood and brain too. When you’ve exercised or even gone for a long walk and, as a result, feel calmer and more energized, it is because of your serotonin boost. So go dancing, skating, swimming, or even out for long walks because this will boost serotonin levels and help you to feel good mentally as well as physically.

3. Laugh with the ones you Love
   Socialising with our loved ones, doing something fun, and laughing will increase serotonin levels and improve our overall mental wellness over time. Researchers have looked into the therapeutic benefits of laughter for mental health and found that laughter and quality time with our loved ones can lower stress hormones (such as cortisol) and the brain's response to stress.

Endorphins

This is mostly linked to exercise, often labeled “runners high”. This hormone naturally relieves pain and boosts the feeling of pleasure. Endorphins are naturally produced during pleasurable activities such as laughing, sex, exercise and even eating good food. A lack of endorphins can affect both your mental and physical health – increasing the risk of depression, mood swings, aches and pains. However, a healthy boost of endorphins can reduce pain, reduce stress, and support a healthy brain function and immune system.

1. Find a Fun Work out
   Regular workouts have been proven to positively affect mental health as well as physical health and that is because of the endorphins that are released during exercising or a physical activity that we enjoy. To feel the long-term mental and physical benefits of exercise, all we need is as little as 20-30 minutes of exercise a day.

2. Eat Dark Chocolate
   Studies have found that eating dark chocolate can release feel-good chemicals, such as endorphins. Dark chocolate is rich in flavonoids (found in cocoa) that stimulate the brain, releases endorphins, and make you feel good. So don’t feel so guilty next time you decide to indulge in some chocolate.

3. Listen to Music
   Studies have found that listening to music can release endorphins that help to increase a person's pain threshold and reduce the feeling of pain. Many medical professionals use music therapy to help patients. Research shows that when we listen to music we feel a sense of calm, whilst our heart rate reduces and blood flows more easily around the body, which helps to increase endorphin levels. Listening to music whilst you work out is also a bonus as it will encourage you to work out longer and improve your mood. So put on your favourite music and dance around like a maniac because the enjoyment will get your blood pumping and release feel-good endorphins into your body. 

Dopamine

Also called the “happy hormone”, this affects the brain's ability to reward, motivate and make us feel happy. When you feel good after a compliment, get praised at work or you’re with someone you love and feel good... that’s a dopamine hit.

1. Set Realistic Goals & Celebrate Small Wins
   When we achieve something (no matter how big or small it may seem), dopamine is released and we feel good about ourselves. The feelings of success and happiness will motivate us to keep going and encourage us to repeat those habits and behaviours in the future so that we can have that good feeling again.

2. Get Enough Sleep
   When we wake up in the morning, our body releases dopamine which helps us to feel alert and awake. This then falls in the evening to help us to fall asleep. However, when we don’t have a regular sleep routine, this will disrupt the natural balance and release of dopamine. Staying up too late or having an irregular sleep pattern will dramatically reduce your dopamine levels when you wake in the morning, causing tiredness and a struggle to focus in the morning.  

3. Drink Green Tea
   Green tea has many health benefits, including naturally boosting dopamine levels. Green tea contains caffeine and L THEANINE (an Amino Acid), which can increase dopamine levels, further reducing anxiety, calming the mind, and helping to improve your mood. The long-term benefits of this include improved energy, focus, and brain function.

Oxytocin

Known as the “love hormone” or “cuddle hormone”, this is all about affection, physical touch, intimacy, and bonding. For this chemical boost, we literally need to show ourselves and those around us some love! Cuddling, hugging, kissing, and sex will all release oxytocin in the body and make you feel good. It's important to note that this rush won't change your behaviour or make you fall in love with someone, but it can boost feelings of love, trust, happiness, and comfort for those that you already care for. There are so many ways to show love and affection; romantic date nights, cooking a meal for a loved one, loving words, physical touch, and intimacy.