Happiness hormones
The content of the article:
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Endorphins
- How to raise
- What foods stimulate production
-
Dopamine
- How to raise
- What products contain
-
Serotonin
- How to raise
- What products can you get
- Oxytocin
- Video
What are happiness hormones? Good mood, "butterflies in the stomach", a constant smile on the face - these are all chemical reactions in the body. Biologically active substances are responsible for positive emotions. The hormones for happiness and joy include endorphins, serotonin, dopamine, and oxytocin. There is no single formula for happiness, it cannot be caused artificially, but it is possible to increase the content of these hormones, and with it the level of satisfaction. There is a list of foods, exercise, and habits that help increase the hormones of happiness and joy.
The happiness hormones produced by the brain are responsible for the experience of joy and pleasure.
Endorphins
The site of endorphin synthesis is the brain. Endorphins are produced in the pituitary gland in response to stress. Unlike other stress hormones (such as adrenaline and cortisol), endorphins provide a physiological escape from stress. That is, thanks to him, after getting out of stress, post-stress diseases do not form, adaptation is not disturbed.
Endorphins are similar in structure and action to opiates. They have the following functions:
- Regulate the work of the endocrine glands.
- Reduces pain.
- Provide a protective response to stress.
- They affect the emotional state of a person - large amounts of endorphins cause a state of euphoria.
How to raise
You can artificially increase the level of endorphins using various methods. An increase in their level in the blood is caused by:
- Physical exercise.
- Listening to your favorite music.
- New impressions.
- Having sex.
All this, increasing the content of endorphins in the blood, leads to an improvement in mood and well-being, pain relief. However, the methods only work if the brain structures responsible for the synthesis of endorphins are working normally. With diseases of the brain, such methods will not help.
What foods stimulate production
There are certain foods that can boost endorphins.
| Name | How to use |
| Black chocolate | Dark chocolate can increase the production of endorphins. To do this, it is enough to eat 1 strip of dark chocolate a day. |
| Vanilla | The smell of vanilla evokes a feeling of peace and happiness. Vanilla can be added to drinks or baked goods. |
| Lavender | The scent of lavender also has a positive effect on the production of endorphins. Lavender oil can be added to bath procedures, used for scented candles. |
| Ginseng | You can use ginseng tea to boost your mood. Finely chopped ginseng root is used for making tea. |
Dopamine
The brain is the site of dopamine production. By its structure, dopamine is a precursor of adrenaline and norepinephrine.
Dopamine is a satisfaction hormone. It is developed by gaining positive experience. Dopamine has a huge impact on learning and motivation.
How to raise
Dopamine is produced in the body for motivation, so you can increase its levels by encouraging some action or action. For example, receiving a reward for completing work. It is recommended to divide the large goal into several small ones, marking the completion of each of them. The dopamine released during this process encourages the person to complete subsequent tasks.
What products contain
To believe in yourself, and also get satisfaction from the work done, you need to eat more foods that contain tyrosine. Tyrosine is an amino acid that is a precursor to dopamine. The following foods contain large amounts of tyrosine:
- avocado;
- bananas;
- nuts - almonds, hazelnuts, pumpkin seeds;
- a fish;
- red meat.
Compliance with a dopamine diet will only help if the dopaminergic system is functioning properly. In the presence of diseases associated with a lack of dopamine, eating food will not help, it is necessary to use medications.
Serotonin
Serotonin is one of the neurotransmitters that is responsible for good mood and happiness. Serotonin is produced in the brain stem, it is formed from the amino acid tryptophan under the action of special enzymes.
Serotonin affects virtually every organ and system in the body. As one of the pleasure hormones, serotonin induces pleasant emotions, improves mood, and reduces pain. In addition, it affects blood clotting, vascular permeability and many other processes in the body.
How to raise
Ultraviolet rays are needed to synthesize serotonin. To increase serotonin levels, you need to spend more time in the sun. This explains the fact that in sunny weather the mood is usually better, and in winter, when there is a lack of ultraviolet radiation, depressive states develop more often.
What products can you get
Adequate amounts of tryptophan and glucose are needed to produce serotonin. Tryptophan is a precursor to serotonin, and glucose promotes the delivery of tryptophan to the brain.
Some foods are high in tryptophan:
- dairy products - hard cheeses, milk, cottage cheese;
- dried fruits - dates, prunes, figs;
- soy, nuts;
- tomatoes;
- bitter chocolate.
The main source of glucose is carbohydrates. Sufficient glucose is found in chocolate or fruits.
Oxytocin
Oxytocin is a neurotransmitter that is produced in the hypothalamus and then transported to the pituitary gland. The main effect of oxytocin is on the female body. It is the main hormone responsible for inducing labor. It enhances the contraction of the uterus, and also affects the sexual behavior of women.
Oxytocin synthesis stimulates cuddling
Separately, oxytocin is seen as a hormone of pleasure and trust. It is important for building trusting relationships between people.
What actions does oxytocin have:
- causes a feeling of satisfaction;
- reduces anxiety;
- reduces fear;
- soothes;
- forms trusting relationships;
- forms a bond between the child and the mother in the postpartum period.
Skin-to-skin contact is needed to increase oxytocin levels. Hugs are great for this. A person needs at least 8 hugs so that the body can produce the daily rate of oxytocin.
Video
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Anna Kozlova Medical journalist About the author
Education: Rostov State Medical University, specialty "General Medicine".
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