ACCESSING YOUR FEELGOOD HORMONES
How to increase dopamine, oxytocin, serotonin & endorphins
AT any given moment, our state of mind is influenced by a number of different factors; how hungry we are, how distracted we feel, how stressed or how tired. Which is why if you’re in a bit of a funk it’s good to know how to access your feel-good hormones to boost your mood, motivation and joy.
Our feel-good neurochemicals as found in the acronym D.O.S.E. which stands for Dopamine, Oxytocin, Serotonin and Endorphins. Below is a little summary describing them.
1. Dopamine - the cart horse of reward.
Dopamine is our chief motivator that keeps us focused and driven to succeed. When we win, whether at ‘Lotto’, passing an important exam or getting a promotion, we experience that moment of pure unadulterated joy. Little wonder our brain urges us to seek more. The down side being that unhealthy behaviours such as drug taking, gambling or compulsively checking our mobile phones will also boost dopamine levels. So be aware!
2. Oxytocin - the human connector.
While we principally rely on vision, it is our sense of touch that is vital to our relationships. Touch, whether a handshake, a pat on the back or a Hifive boosts oxytocin levels that are raised when we are in the presence of those we like and can relate to. Empathy and trust keep us feeling safe and rewarded. It’s a win-win for the brain dialling up positive emotions.
3. Serotonin - your happy actor.
Low levels of serotonin have been linked to the development of mood disorders and depression. It’s mostly produced in the gut which is believed to communicate with the brain via the vagus nerve. When abundant, we feel calm, contented and happy.
4. Endorphins - your natural painkiller.
Endorphin release associated with exercise is the ‘runner’s high’ that helps us to manage pain more effectively, enhances the immune system and adds to our happiness. Here are four ways to boost your D.O.S.E
1. Exercise: Physical activity is simply one of the best ways to elevate mood, by raising dopamine, serotonin and endorphin levels. This builds resilience, coping skills and stress resistance. We raise our serotonin by being out in the sun and nature, so why not get outside to a nice sunny spot (with appropriate skin protection of course!)
2. Sleep: If getting enough good quality, uninterrupted sleep is still a dream, it’s time to take action. Starting by installing some healthy sleep habits including a regular bedtime and getting up time, keeping ALL technology out of the bedroom and unplugging from any device preferably 60-90 minutes before bed to avoid disrupting the production of melatonin, the hormone needed to prepare us for sleep.
3. Consume mood enhancing foods:
Foods high in l-tyrosine provide the
building blocks for dopamine including meat and dairy, green leafy vegetables, broad beans, avocados and bananas. Turmeric, the spice commonly added to curries has been shown to boost dopamine levels so why not enjoy a curry several times a week. Tryptophan containing foods such as turkey have long been touted as potential mood enhancers by boosting our serotonin. Unfortunately, the effect is probably minimal at best.
4. Schedule pleasurable activities: This might include listening to or playing your favourite music. Meditation reduces cortisol, the stress hormone that at toxic levels damages our health and mental wellbeing. It also simultaneously raises dopamine and serotonin. Loving kindness meditation, boosts oxytocin and is especially useful for building compassion towards others and us. We can amplify positive emotions through eye contact, patting our pets, having a massage or giving a gift. Nonscheduled events can often provide enormous pleasure - whether a surprise birthday party or bumping into a friend you haven’t seen in ages. Taking time out to enjoy life and be in the moment reminds us we are human.
And while exercise is great for boosting endorphins there’s nothing like the full body workout of a deep belly laugh to elevate your mood, happiness and lower stress. Our feel-good hormones are freely available at all times. By accessing your feel-good hormones will boost your mood, motivation and joy so, take your daily D.O.S.E.
Dr Jenny Brockis is a Medical Practitioner and Board-Certified Lifestyle Physician specialising in brain health and mental performance. Jenny’s approach to overcoming life’s challenges is based on practical neuroscience which enables people to understand their thoughts and actions leading to effective behavioural change. Jenny is the author of Smarter,
Sharper Thinking (Wiley) and may be contacted via her website.