Lifestyle
10 happy hormone fixes to feel better immediately
Feeling flat for no reason? It’s not just in your head – your happy hormones might need a boost. Here are ten simple, science-backed ways to lift your mood to feel better fast.
By Lana Hallowes
Feeling a little blah today, for no good reason? You’re not alone. As we age, we produce less of the hormones which make us feel good – dopamine, serotonin, endorphins and oxytocin. It’s one of the reasons why low mood and a lack of motivation can sometimes set in like gloomy weather.
The good news? Our bodies can still release these ‘happy hormones’, they just need a little nudge.
Why the drop in hormones?
Before we get into it, it’s really helpful to understand what’s going on with our body’s chemistry.
We all experience a decline in growth hormones and those essential for reproduction – like oestrogen, progesterone and testosterone – as we get older. This causes a lowering of libido and energy levels. While menopause causes a significant drop in these hormones for women, the decline is more gradual for men – around 1% per year after 30.
What’s more, the social aspects of our lives – the ones which trigger the release of oxytocin to promote feelings of social bonding and connection – typically change. For example, retirement, moving house or family and friends moving away, may result in us seeing less of the people we used to.
It’s a lot.
Knowledge is power
But it’s not all bad news. When we understand what’s happening to our brains and bodies because of hormonal shifts, it’s like piecing together a puzzle.
This awareness can even help prevent what's known as ‘life dysphoria’ – a state where we view our world through a distorted lens, feeling like everything is 'wrong' and nothing's 'right.' But when we are able to explain why we might be feeling the way we do, it can help with perspective.
Hello, happy hormones
So, getting back to the ‘happy hormones’ and how to generate them. The main ones include:
Serotonin
The ‘feel good’ neurotransmitter. Serotonin helps regulate our mood, sleep, and appetite. It’s linked to feelings of happiness and emotional stability.
Dopamine
The ‘reward’ hormone. Dopamine is released when we experience joy or achievement and it also motivates us to keep going.
Oxytocin
The ‘love hormone’. Oxytocin enhances feelings of connection, trust, and affection.
Endorphins
The ‘good mood boosters’. These are a group of hormones which help to reduce our stress and promote wellbeing.
These chemicals are all responsible for making us feel more positive, calm, emotionally supported and socially connected. In short, happy.
When this happens, there is also a ‘positive feedback loop’. This means their release prompts us to do more of things that will trigger them, elevating our mood even more.
10 fast ways to feel better
Here are some simple things you can do right now to get those happy hormones flowing.
1. Enjoy a seven-second hug
Research has shown that a cuddle which lasts around seven seconds can turn on the oxytocin tap. Shorter than this and it’s more of a ‘hey how are you?’ embrace – which still feels good but isn’t as beneficial to our health.
Wrap your arms around your partner, friend, grown-up kid or grandchild and enjoy a good ol’ bear hug – but make it last!
2. Love-gaze with your dog
When dogs and their owners look at each other and hold this gaze, happy hormones are released in both species, according to this delightful study.
Stroking your cat or other pet will also switch on the ‘love hormone’, oxytocin.
3. Go for a brisk walk
You may not feel like it, but exercise has been proven again and again to be good for our physical and mental health. It gets the blood flowing and releases endorphins, lifting our spirits.
Walking in the sunshine (when it isn’t burn-y, that is) will also deliver a sprinkling of serotonin – which is a natural antidepressant and why we feel happier on a sunny day.
Try this: Slow and steady: commit to just 15 minutes of daily exercise
4. Call or visit a friend
Connecting with the people who we love increases our sense of belonging, leading to a surge in oxytocin and serotonin levels. Even if it’s been a while, picking up the phone and calling a friend, or catching up in person, will do you both good.
5. Tap into happiness
Laughter has been proven to signal to the body that you’re happy, making you feel happier. So laughing with someone, or at a funny TV show or comedian can trigger the good vibes.
What’s more, research from the University of South Australia also found that moving our facial muscles can even trick our minds into being more positive, with a fake smile leading to genuine ones. So fake it, ‘til you make it?
6. Have a cry
On the flipside, studies have also found that crying releases chemicals which soothe, relieve pain and make us feel calmer.
Allowing yourself to have a sob, rather than bottling feelings up, should be viewed as therapeutic, not a sign of weakness.
7. Do an act of kindness
Kindness is altruistic by nature – that is we do it without expecting any personal gain. But helping others through volunteering and even small acts like opening a door for someone, or talking a problem through with them, can bring joy. This is also known as a ‘helper’s high’.
8. Take five deep breaths
Mindfulness, meditation, or simply deep breathing exercises can help reduce stress and increase dopamine and oxytocin, promoting a sense of calm.
9. Make something – anything – even love
Whether it’s cooking, crafting, creating music or fixing something around the house, doing a hobby or task delivers a sense of achievement. This also has a roll-on effect as we generate more of the reward hormone – dopamine – with every goal we kick.
10. Eat a banana
Bananas contain high levels of tryptophan, an amino acid, which is converted into serotonin in your body, the brain neurotransmitter, which makes you feel happy!
Try doing some, or all, of these ‘happy hormone’ boosters and bring some sunshine to your day.
Feature image: iStock/Cecilie_Arcurs
Tell us in the comments below: What’s one thing guaranteed to make you feel better?
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