It may sound absurd to say there is a formula for happiness, but various neurological scientists have agreed that four main hormones and chemicals are responsible for the activation of happiness in your brain, and these little nuggets of happiness are easier to produce than many people realise. The four chemicals and hormones are dopamine, oxytocin, serotonin and endorphins, which can be conveniently abbreviated to D.O.S.E. So how do you get your daily dose of happiness? Well, each chemical and hormone has its own properties and triggers in order to be released, and in this article, I’m going to explore each one and what you can do to get your daily amount.
First is dopamine, which is often cited as the ‘chemical of reward’. You know that feeling you get when you win an award, when you ace a test, or do something that scares the life out of you? Well, you can thank dopamine for that feeling. Dopamine is a well-known happiness chemical. In fact, several addictive drugs like heroin and cocaine target dopamine producers in the brain, resulting in the high which people receive after consuming these drugs. Fortunately, there are simple ways of gradually releasing dopamine in your brain daily without having to take illegal narcotics! Getting a good and regular night’s sleep has been proven to increase dopamine levels in the brain so try to avoid contact with screens before bedtime. In addition to this, listening to your favourite music, going outside and absorbing sunlight is also a great way to increase dopamine levels, but admittedly, the last step might be a bit harder to achieve in Ireland!
Oxytocin is often referred to as the ‘love hormone’. Ever notice that big grin on your friend’s face when they’re around the person they love? It may seem a bit obnoxious, but they can’t help it, oxytocin is responsible for it after all. But don’t worry, you don’t have to fall in love in order for your brain to produce oxytocin. Its release has been attributed to performing acts of kindness, engaging in physical contact with other humans, engaging with a beloved animal and socialising. Oxytocin is the reason you feel better after sharing a long hug with someone or playing with a puppy. Basically, you can make your brain produce oxytocin by hugging or kissing someone, volunteering, going out with your friends and through playing with or rubbing your pet.
Serotonin is a mood stabiliser and many scientists believe that depression often results from a lack of serotonin production in the brain. In fact, the majority of prescribed antidepressants cause the brain to produce more serotonin. However , you can increase the amount of serotonin produced naturally in your body by making simple changes to your everyday lifestyle. A balanced and healthy diet is very important in serotonin production because up to 95% of the serotonin produced in the body is produced in the gut. Eating a healthy amount of carbohydrates (potatoes, bread, and cereal) has also been proven to increase serotonin levels in the body. Sunlight has also been attributed to a growth in serotonin levels, but again this may be a bit harder for us Irish people!
Speaking of sunshine deficiencies again, they can be more detrimental than people think. Seasonal affective disorder (aptly known as SAD) is a type of depression that is related to changes in seasons and it is most associated with the winter and autumn seasons, where there is naturally less sunshine. Less serotonin is produced in the brain and some people often feel less motivated and more depressed. One of the common treatments for SAD, is light therapy, which consists of exposure to daylight or to specific wavelengths of light using special equipment. Natural sunshine is very important to maintaining a healthy lifestyle .
Last but not least, we have endorphins. Endorphins appear to be a sort of buzzword when it comes to talking about wellbeing and positive mental health, but what actually are they? Endorphins are the hormones responsible for numbing pain or discomfort. When endorphins are released, you feel a buzz in your body and it gives you the ability to ‘power through’. For example, when you’re working out in the gym and you begin to sweat, your muscles feel like they are on fire and you can’t go on any longer, the endorphins kick in and help you finish your workout . This explains why some people practically live in the gym. People who work out regularly understand the buzz you get after exercising and understand that the feeling is almost addictive. These little hormones give you a high after working out which is why regular, moderate exercise has been regarded as one of the greatest combats of depression and other mental health issues.
To summarise, happiness is not achieved through earning grand sums of money or through buying material goods. True happiness stems from small everyday lifestyle choices. Simple steps can be taken to improve your mood for the rest of your life like starting and maintaining a good sleep pattern, spending more time in the sun, socialising with loved ones, exercising regularly and having a balanced diet. Making small positive changes like these to your life now lays the foundation for a positive life in the future.
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