There are four chemical messengers that make us feel happy by stimulating certain regions of the brain. The function of each is different, but they work together to contribute to emotional balance.
Last update: November 30, 2024
What we consider happiness can vary depending on our values, expectations, personal experiences and sociocultural contexts. though, one thing we all have in common when we feel an emotion, nonetheless of the reason, is the release of four neurotransmitters: endorphins, serotonin, dopamine and oxytocin.
These chemicals are also called “happiness hormones”. They transmit signals between neurons in the brain and play a key role in feelings of well-being, pleasure, satisfaction and emotional connection.
The most captivating thing is that we can increase its levels naturally, through achievements, rewarding activities, social interactions and healthy habits. Do you want to know more about its functions and how to maximize its effects? Read on and find out!
1. Endorphins
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Endorphins are a group of neurotransmitters linked to pain relief and feelings of euphoria. They are produced naturally in the brain, especially in the hypothalamus and pituitary gland.
They are known as the “body’s natural morphine” because they work similarly to opiates, binding to opioid receptors in the brain. Through this union they give rise to an analgesic effect,which interrupts the conduction of pain signals.
By modulating the reward system, these hormones They allow the brain to associate certain behaviors or activities wiht pleasure and satisfaction. In this way they strengthen the tendency to repeat them, contributing to motivation and learning.
Among other things, they play a relevant role in controlling stress and anxiety. They motivate us to seek out experiences that improve our mood.
How to stimulate its production?
In general, all activities that give us well-being, joy or a feeling of fulfillment can increase endorphin levels. Some examples are as follows:
- Do physical activity: walking,running,dancing,going to the gym or playing a sport.
- Socialize: Spend quality time with friends and family and never miss a laugh.
- Having sex: increases the production of endorphins, both due to sensations of pleasure and emotional closeness with the partner.
- dedicate time to leisure activities: reading, listening to music, playing musical instruments, singing, gardening, playing board games, etc.
- Meditate and do relaxing activities: yoga, awarenesswarm baths, massages… any activity that helps control stress and anxiety.
- Adopt a healthy diet: abundant in antioxidant foods and balanced in macronutrients (proteins, carbohydrates and healthy fats).
2. Serotonin
Known as the “happiness hormone” par excellence, it is a key neurotransmitter for regulating mood, sleep, appetite and various cognitive functions —memory, decision making, learning and concentration.
Even though some is produced in the brain, in the raphe nucleus, which is part of the brainstem, it is indeed estimated that the largest amount is released in the intestine (between 90 and 95%). It works by influencing multiple neural circuits that help create a feeling of well-being and calm and relieve anxiety and depression.
Your optimal levels They allow better emotional control, greater resilience to stress and the modulation
The practise of healthy habits positively influences the release of this neurotransmitter. Be sure to practice the following:
- Follow a healthy diet: favoring the consumption of foods rich in tryptophan – an amino acid present in bananas, nuts, seeds, eggs, cheese and turkey – essential for the synthesis of serotonin.
- Spend time outdoors: receive sunlight (with caution), which favors the production of the substance.
- Reduce consumption of caffeine and other stimulants: They interfere with the release of serotonin.
- Perform regular exercise: running, swimming, cycling, walking, dancing, among others.
- Sleep well: Try to have restful sleep, between 7 and 8 hours a day, without interruptions.
3. Dopamine
Dopamine, nicknamed the “pleasure neurotransmitter,” is a brain chemical that we release when we experience feelings of accomplishment, reward, or happiness. It has the function of motivating us to seek and repeat behaviors that generate euphoria and satisfaction. moreover, it is indeed involved in learning and attention, heart rate, renal filtration, sleep, pain processing and sexual desire.
Its production occurs, to a large extent, in the brain’s reward system, in a region called the ventral tegmental area (VTA). From there the dopaminergic signals are sent to the nucleus accumbens and other parts of the central nervous system, to finally give rise to motivation, pleasure and gratification.
Low levels are linked to depression, attention deficit hyperactivity disorder (ADHD) and Parkinson’s disease. However, its excess has a “dark side”, associated with addictions, as it reinforces the repetition of behaviors that produce an immediate reward.
How to stimulate its production?
It is essential to keep in mind that not all ways to stimulate dopamine release are beneficial. Some, such as excessive consumption of addictive substances (alcohol, recreational drugs, caffeine) or immediate gratification activities (overeating, gambling, excessive use of social networks), generate an uncontrolled increase that causes addiction.
AS, It’s best to adopt habits that support healthy neurotransmitter production. For example:
- Consume foods rich in tyrosine, an amino acid found in avocados, bananas, nuts and lean meats, which serves as a precursor for the production of the chemical.
- Practice meditation, yoga or relaxing activities.
- Set achievable goals and celebrate your accomplishments.
- Get regular exercise.
- Sleep well.
4. Oxytocin
Oxytocin is a neurotransmitter that is often mentioned when talking about romantic attachments. In fact, it is also known as the “love hormone”.
However, it is not only basic for the formation of sexual-affective bonds, but He also engages in other forms of emotional connection. Such as, in the mother-child relationship, in friendships, in family relationships and in various social interactions.
Its production occurs in the hypothalamus and is released through the pituitary gland into the brain. By activating neural circuits associated with attachment and reward, generates feelings of cooperation, trust, empathy, calm, generosity and general well-being.
some also call it the “labor and breastfeeding hormone,” as it promotes uterine contractions at birth and the release of milk into the mammary glands during breastfeeding.
How to stimulate its production?
Oxytocin levels inevitably increase during childbirth,breastfeeding and when falling in love. In any case, it is possible to promote its release to contribute to the general well-being of daily life. This is achieved through the following actions:
- Increase close physical contact: hugs, caresses, kisses or any emotional interaction, especially with your partner, but also with family members or very close people.
- Having positive social interactions: share common activities with loved ones, such as meetings, exercise routines, walks, games, etc.
- Maintain an active sex life: Sexual contact,especially orgasm,is one of the most effective ways to increase the chemical.
- Practice relaxation techniques: meditation, yoga, massage, pilates, connecting with nature and any activity that promotes calm.
- Help others: donations, volunteer activities or any generous act.
It is indeed crucial to consider that, even though oxytocin is generally beneficial, seeking it by force or in emotionally dependent situations – such as toxic or manipulative relationships – has a negative impact on mental health.In these contexts it can lead to states
Happiness is an emotion and a chemical process in the brain
Now that we explore how our brain, through neurotransmitters such as endorphins, serotonin, dopamine and oxytocin, influences our mood and feelings of happiness, We can make more informed decisions for our well-being and satisfaction in life.
Though, we cannot ignore the influence of brain chemistry, which we can change in our favor by practicing good nutrition, regular exercise, enriching social interactions, and rest and relaxation techniques.
What are the health benefits of oxytocin beyond social bonding?
Ass=”sc-ddc6bf4d-0 JYQCf”>4. Oxytocin
Often referred to as the “love hormone,” oxytocin plays a notable role in social bonding, emotional regulation, and reproductive functions. It is indeed released during moments of intimacy, such as hugging, touching, and sexual activity, and is crucial for forming connections and trust between individuals.
Oxytocin not only promotes feelings of love and attachment but also helps reduce stress and anxiety levels. Its presence can enhance emotional well-being and strengthen relationships.
How to stimulate its production?
to increase oxytocin levels, you can engage in the following activities:
- Physical touch: Hugging, cuddling, or holding hands with loved ones boosts oxytocin levels.
- practice gratitude: Expressing gratitude to others can strengthen bonds and increase oxytocin release.
- Spend time with pets: Interacting with animals,such as petting or playing with dogs and cats,can elevate oxytocin levels.
- Engage in social activities: Spend quality time with friends and family to foster close connections.
- Practice mindfulness and meditation: Mindfulness practices can enhance emotional connections and well-being, promoting oxytocin release.
- Participate in group activities: Joining clubs, workshops, or volunteering can create a sense of belonging, which may stimulate oxytocin production.
By incorporating these practices into yoru daily routine, you can enhance the production of these neurotransmitters and hormones, ultimately contributing to better emotional health and well-being.