Boost Your Happy Hormones

Our bodies are full of neurotransmitters that send messages between separate areas. Some neurotransmitters, like serotonin, dopamine, oxytocin and endorphins, are considered “feel-good” chemicals. Serotonin and dopamine aid in digestion and help us regulate our moods, learn, remember things, sleep and control our appetites. Oxytocin assists in forming connections with others. Endorphins serve as our natural pain and stress relievers.

Some benefits of increasing your feel-good chemicals include better focus, emotional stability, prosocial behavior, happiness and calmness. Boosting these neurotransmitters on a daily basis can help you stay present and enjoy each moment.

So, how can you increase your feel-good neurotransmitter levels to reap all the benefits? Check out the 10 suggestions below.

1. Expose yourself to more sunlight: Spend more time outside, increase natural light in your home, or look into special lamps made to mimic natural light if there’s not enough brightness in your space.
2. Exercise: Exercising increases the amount of tryptophan in the brain, which helps with the production of serotonin. It also helps the body release endorphins and dopamine. Aerobic exercise, like running, walking, biking and swimming, boosts these neurotransmitters the most.
3. Practice mindfulness and meditation: Mindfulness and meditation can serve as preventative medicine for stress and anxiety because both increase serotonin levels. Check out these articles about meditation and mindfulness to learn more, and utilize our guided meditation library here.
4. Prioritize social connection and support: Healthy social connections promote the release of the four main feel-good chemicals. Spending quality time with family and friends improves mood and feelings of comfort through the release of these neurotransmitters.
5. Get a massage: Massage therapy is great for boosting your mood because it increases serotonin and dopamine levels while decreasing cortisol (the stress hormone) levels. Treat yourself after a stressful workweek — or just because!
6. Eat foods containing tryptophan: Tryptophan is essential for the production of serotonin. Eat foods like salmon, eggs, cheese, turkey, tofu, pineapple, nuts, oats and seeds to gain this benefit.
7. Eat foods high in tyrosine: Tyrosine aids in the production of dopamine. Foods high in tyrosine include chicken, other poultry, dairy, avocados, bananas, pumpkin and sesame seeds, and soy.
8. Aim for seven to nine hours of sleep: Getting enough sleep increases connections between neurotransmitters and their receptors, especially dopamine. Check out this article to learn more about getting quality sleep.
9. Listen to music: Playing your favorite song can reduce stress and anxiety while lifting your mood. Have a jam session in the car or shower to boost your serotonin.
10. Organize or clean your home: The physical act of cleaning releases endorphins, while having a decluttered space can reduce stress and anxiety. Take some time to clean one area of your space and see how it makes you feel.

With an increase in feel-good neurotransmitters comes an increase in your mental and physical health. Try out one of these tips a few times this week to feel the benefits for yourself!

About the author

Megan DiPietro

Ms. Megan DiPietro is a part-time team member on the Slainte Fitness team at USLI. She recently graduated from West Chester University with a degree in Psychology. At WCU, Ms. DiPietro was involved in a health and wellness club called CHAARG which developed her passion for fitness. She got into weight lifting in 2020 which has grown her love for wellness even more.