If you’re happy and you know it...

A sunny outlook can be the secret to a long and healthy life, but it’s not always easy to stay positive. Jane Symons explains how to give your happy hormones a natural boost

If you’re always brimful of positivity, give yourself a pat on the back – studies show your sunny outlook could be key to a longer and healthier life.

But if you are feeling blue, you can probably blame it on your hormones.

These chemical messengers influence every aspect of our mind and body, and have a huge impact on the way we feel about life. And the good news is there are some simple strategies that will help pump up the volume on crucial happy hormones such as serotonin, dopamine, endorphins and oxytocin.

Serotonin is a signalling chemical that helps regulate mood, ood, sleep and appetite, and d is the leader of the happy y pack. That’s why it’s the target of Prozac and other widely prescribed antidepressants known as selective serotonin reuptake inhibitors, or SSRIs – which increase levels of serotonin in the he blood and brain.

Scientists are still unravelling how serotonin works, and why some people don’t make enough of it naturally. Shortfalls have been linked to prolonged periods of stress, particularly in childhood, but diet and lifestyle also play a part – as they do with all our happy hormones.

Dozens of studies show that small lifestyle changes can make a big difference to health and wellbeing. And there’s a lot of evidence showing that doing something for a month embeds it as a habit – so try some of these happy hacks and welcome positive thinking into your life.

GUT INSTINCT

Start by adding probiotic drinks or yogurts to your daily diet. More than 90 per cent of the serotonin we produce is generated by bacteria in our gut, and a huge amount of information is relayed back and forth between our gastrointestinal tract and central nervous system.

The most obvious example of this gut gut- brain axis, as scien scientists call it, is the w way stress can leave o our stomach in knots. Experts are even working on ways to manipulate gut bacteria to boost production of happy hormones. A German study fo found that women who ate yogurt with a mix of probiotics twice a day for four weeks were calmer and scans showed positive changes in how the brain sent signals.

KICK BAD HABITS

A healthy body really does lead to a healthy mind. In the short term, alcohol can temporarily boost serotonin and make you feel happier. But over the longer term, drinking has been shown to reduce serotonin levels and disrupt the way our brain uses what’s left.

Smoking and vaping have a similar effect, with studies showing nicotine provides a brief lift, but prolonged use impairs our ability to make serotonin.

BE NATURALLY SWEET

Avoid using the artificial sweetener aspartame. It raises levels of aspartic acid and an amino acid called phenylalanine – and both inhibit production of the feel- good hormones serotonin and dopamine.

The link between this low- calorie sweetener and mood problems has been flagged in a number of studies.

One trial, which involved a daily intake of 25mg of aspartame for every kilogram of body weight – well below the recommended maximum – reported “irritability and depression were more frequent”. Another suggested aspartame increased levels of the stress hormone cortisol.

BRIGHT MOVES

We feel good after a workout because exercise floods the body with natural opiates called endorphins. But don’t overdo it.

Researchers found volunteers had higher levels of endorphins after an hour of high intensity interval training compared to an hour of moderate aerobic exercise.

However, when they pushed themselves hard, the more intense workout also increased feelings of negativity, while the moderate aerobic workout boosted feelings of pleasure and euphoria without any downsides.

A large Harvard study found that replacing an hour on the sofa with an hour of brisk walking reduced the risk of depression by 26 per cent.

Researcher Karmel Choi says:

“Any kind of movement t can add up to keep depression at bay.”

LIGHTEN UP

One of the reasons we are more likely to get the blues during winter is that sunlight helps us produce serotonin and endorphins.

In some cases, lack of light depletes levels so much h it leads to SAD – Seasonal Affective Disorder.

You can beat this seasonal depression by getting outside when it’s bright and investing in a special SAD lightbox or lamp, which simulates sunlight.

GOOD MOOD FOODS

Certain foods lift levels of happy hormones. Foods rich in tryptophan – such as turkey, chicken, eggs, seeds and nuts – are converted into 5- HTP, which is a building block for serotonin.

And the tingle of a spicy curry, the brain- friendly omega- 3 fatty acids in oily fish, and selenium- rich foods such as Brazil nuts have all been shown to increase levels of mood- boosting endorphins and dopamine.

PET PROJECT

Stroking a dog increases levels of oxytocin, the feel- good hormo hormone sometimes call called the love m molecule.

And Japanese researchers found when owners and their dogs had sustained eye contact, both benefited from a lift i in oxytocin. An American study into people at high risk of f d depression found that those who didn’t have a dog were three times more likely to report mood problems.

HAVE A LAUGH

It’s not easy with Covid- 19, an uncertain economy and winter coming, but having a laugh is a surefire way to boost your happy hormones – particularly if it’s shared.

In one study, before- and- after brain scans showed that watching 30 minutes of comedy clips with a pal increased levels of endorphins across several areas of the brain, with men getting a bigger lift than women.

Music makes a difference, too. Canadian researchers discovered listening to a track you like increases dopamine levels by nine per cent.

Listening to a music track you like can boost your dopamine by nine per cent