Understanding Happiness Chemicals

If I asked you what makes you happy, you may say spending time with close friends, disappearing into a good book, perhaps a spectacular sunrise, but what really makes you happy is four chemicals released into the brain, namely dopamine, serotonin, oxytocin and endorphins. Of course the release of these chemicals is triggered by different life events such as spending time with close friends, disappearing into a good book, perhaps a spectacular sunrise.

Dopamine, serotonin, oxytocin and endorphins are neurochemicals critical to our nervous system. They regulate thoughts and emotions, transmit signals from neurons, and help grow and repair the nervous system’s cells. We also have the power to stimulate the flow of these chemicals and that means we will feel happier more often and of course happiness impacts our motivation, productivity, and wellbeing. Let’s have a close look at these four chemicals.

Dopamine

Dopamine is linked to reward, motivation, memory, attention and even body movements. Dopamine in large amounts creates feelings of pleasure and reward, which motivates you to repeat behaviour. Dopamine is linked with goals, desires, and needs, and gives a surge of reinforcing pleasure when we achieve our goals. Stalling, self-doubt, and low enthusiasm are connected to low levels of dopamine. To keep dopamine flowing in the brain, keep setting goals. Before achieving one significant goal set up five others.

Eating proteins also play an important role in the production of dopamine. Eat turkey, beef, eggs, dairy, soy and legumes to keep your body making dopamine. In addition, exercise has been shown to increase dopamine levels in the brain. Be aware that getting enough sleep is key to dopamine production. Dopamine is released in large amounts in the morning when it’s time to wake up. Dopamine levels also fall at night when it’s time to sleep. Another new study has found that listening to happy music can stimulate the release of dopamine. Finally consider taking a vitamin supplement. Iron, niacin, folate and vitamin B6 will help your body make more dopamine.

Serotonin

Serotonin is vital to maintaining mood balance. It has been called the happy chemical. It transmits messages between nerve cells and helps regulate the body’s sleep-wake cycles and internal clock. Researchers know that low serotonin can cause depression. Serotonin pumps through us when we feel important. Most antidepressants try to get the body to produce more serotonin.

Some people believe you can increase serotonin by reflecting on past achievements and victories. Serotonin can also be increased by eating protein rich food like eggs, nuts, cheese, nuts and tofu.

Exercise can stimulate the release of serotonin. The more you exercise, the more serotonin is released. Also much serotonin lives in the gut. Many people recommend taking a probiotic and avoiding getting dehydrated. Vitamin supplements for serotonin production include B6, B12 and folate. Sunlight is also linked to serotonin.

Oxytocin

Oxytocin is closely connected to intimacy, trust, and new relationships. Animals will reject their offspring when the release of oxytocin is blocked. Often referred to as the cuddle hormone, a simple way to keep oxytocin flowing is to give someone a hug.  When someone receives a gift, their oxytocin levels can rise hence you can strengthen relationships by gift giving.

The best way to increase your oxytocin levels is through touch. Non-sexual cuddling, hugging, making eye contact, and shaking hands gets oxytocin moving. One oxytocin expert recommends eight hugs a day. When people hear compliments they feel good. We perceive we are being loved and held in high esteem. Oxytocin also increases when we are caring and compassionate with one another.

Endorphins

Endorphins are produced by the nervous system to combat pain and stress. They are a pain reliever and happiness booster. Endorphins are mainly made in the hypothalamus and pituitary glands. The well-known runner's high, felt after exercise, is caused by elevated endorphin levels. Low levels of endorphins are also linked to depression. Endorphin can be compared to morphine by acting as an analgesic and sedative, diminishing our perception of pain.

Exercise and laughter induce endorphin release. The more you laugh, the more endorphins flood your system. Would you believe the smell of vanilla and lavender has been linked with the production of endorphins? Dark chocolate and spicy foods can also cause the brain to release endorphins, and some studies say that eating hot peppers and even acupuncture will cause the brain to release endorphins.

Okay let’s recap on these four key chemicals:

• Endorphin happiness is triggered by physical pain. The body's natural morphine to reduce pain.
• Dopamine happiness is triggered when you get a new reward. When you achieve a goal, your brain releases dopamine.
• Oxytocin happiness is triggered when we trust those around us. It promotes bonding between a new couple.
• Serotonin happiness is triggered when you feel important.

We may want to feel happy all the time, but that is impossible. The brain only releases happy chemicals in limited bursts for specific purposes. We can get our body to be happier more often by eating well, exercising and having healthy relationships with others.

When your happy chemicals dip, you do feel a bit low, but do not be concerned. Nothing is wrong. It is just that chemicals surge and dip. If you expect happy chemicals all the time, you’ll be disappointed. Understand that happy chemicals evolved to promote survival behaviours, and just lap them whenever they surge through your brain!