Grace’s Musings: Hack Your Happy Hormones
At least one in three people in the world would define themselves as unhappy: that was the startling conclusion of the Global Happiness 2020 survey by Ipsos. If you’re one of them, you should know there are some really simple ways to improve your mood in midlife. It’s all down to hacking the happiness hormones we know as DOSE – dopamine, oxytocin, serotonin and endorphins – and I’ve been giving it a go. So how does it work?
We’re probably all guilty of thinking, at certain points in our lives, that happiness can be found in a relationship, a job, or the acquisition of more “stuff”. And though these things certainly give us pleasure, true happiness is a state we create for ourselves. When you feel good, your brain is releasing one of the happy DOSE hormones. But how can we tap into them more efficiently and boost our mood for longer?
Dopamine: the reward chemical
Dopamine is known as the brain’s “reward” chemical. It’s responsible for that sense of satisfaction you get when you achieve a goal or check something off your to-do list. It’s what keeps you motivated and feeling good about your success.
How to boost dopamine naturally
Set small, achievable goals to trigger a sense of accomplishment. Engage in regular physical exercise, which promotes dopamine release. Meditate. Stimulate your mind by reading, learning new skills or engaging in a challenging activity. And eat foods that are rich in L-Tyrosine (avocados, fish, eggs, cheese, bananas and pumpkin seeds).
Oxytocin: the love hormone
Oxytocin is known as the “love hormone” because of its powerful role in creating social bonds and feelings of connection. It’s released through physical touch, social interaction and bonding activities, helping you feel close to others and fostering trust.
How to boost oxytocin naturally
Engage in physical touch, whether that’s hugging a loved one or stroking your dog. Spend quality time with friends and family to strengthen social bonds. Get a massage, book in for acupuncture, listen to music – and take a daily cold shower. It’s tough but it works.
Serotonin: the mood stabiliser
Serotonin is the body’s natural mood stabiliser. It plays a vital role in regulating emotions, promoting feelings of happiness and helping to manage anxiety and stress. Serotonin also influences sleep and appetite, keeping your body in balance throughout the day.
How to boost serotonin naturally
Spend time in sunlight, which triggers serotonin production. Practise mindfulness techniques, such as meditation or yoga, to calm you – and engage in regular exercise, which enhances serotonin levels. Take a good probiotic. And eat foods such as bananas, eggs, oily fish, nuts, seeds and leafy greens.
Endorphins: the natural pain killer
Endorphins are the body’s natural pain relievers, released during physical exertion or stressful situations. They’re associated with the idea of the “runner’s high”, and help to alleviate pain, reduce stress and create a sense of euphoria after a workout.
How to boost endorphins naturally
Engage in activities such as running, swimming, walking and cycling. Try high-intensity interval training if that’s available to you. Laugh more – it releases endorphins and improves your mood. Meditate. And eat dark chocolate, which naturally stimulates endorphin production.
Happiness isn’t just about feeling good: it also contributes to improved overall health, reducing your risk of heart disease, giving you the ability to combat stress hormones and helping you develop a stronger immune system (so you’re less likely to be ill). A healthier lifestyle from all that physical activity can improve sleep habits, reduce aches and pains, and increase longevity.
And happiness has other benefits, too. It can assist you in developing more positive relationships with those around you, help you enjoy life, deal with challenges more easily, and learn to be content. That’s not to say you should give up striving, though. We still have a long way to go to achieve equality as women in midlife. But being happier will help us get there.
