Looking for some simple ways to boost your mood and leave you feeling fantastic? With February in full swing, half term nailed AND the prospect of lighter brighter days ahead, why not hack into your happiness hormones for a cost free pick-me-up?

Cost free pick me up – yes you read correctly!

Listen carefully, and you can hear the birds singing, love is well and truly in the air and, even before those clocks spring forward, we will soon be finding ourselves with some extra hours of daylight to play with – and doesn’t it make a difference? These things alone will bring a boost to your mood without you even thinking about it. But, if you really want to feel the benefit then why not take a moment to better understand your happiness hormones and learn a few quick tricks to stimulate their production?

What are the four happiness hormones and how do they work?

Our mood and its fluctuations are controlled by the Endocrine system. This system - which includes the pituitary gland, thyroid gland and adrenal gland, as well as the testes and ovaries amongst others - is responsible for producing and releasing different hormones into the bloodstream. These chemicals can be considered chemical messengers which impact our moods and, in turn, our behaviours. Whilst Endocrinology (the study of this system of glands and chemicals) is relatively new, as we learn more about the ways the chemicals work, we can choose to actively behave in ways that stimulate the production of the different chemicals for an instant improvement to our mood! It almost sounds too good to be true, right?

Oxytocin

Oxytocin is often called the love hormone and, most commonly, is discussed when talking about childbirth as it is the chemical that is released in order to create the bond between parent and child. It is responsible for the warm and comfortable feeling you get when you feel safe or are in the company of those you trust and feel connected to. And who wouldn’t like the feeling of a little more love in their life?

Serotonin

Serotonin is the hormone we most readily associate with happiness. Serotonin is vital for regulating your sleeping patterns, decreasing anxiety and balancing mood. Although serotonin is manufactured in the brain, where it performs its primary functions, 90% of your serotonin supply is found in your digestive tract and in blood platelets. Also, research suggests gut bacteria manufacture about 95% of your body's supply of serotonin, which influences both mood and GI activity. Many antidepressants or mood stabilisers serve the purpose of increasing the production of serotonin but the health of your gut maybe even more vital for it’s natural production.

Want to feel sunny, light, bright and breezy? This is the hormone to hack!

legs over the sea in yelllow shorts - title serotonin with subtitles nature, sunshine, meditation, mindfulness — sea - nature, sunshine, meditation and mindfulness

Endorphins

Endorphins are your natural pain killer and pleasure hormone. When released, endorphins act on the brain in the same way that morphine might to dull pain, decreasing stress and allowing you to experience absolute pleasure. It is the hit you seek when you want to feel something spectacular; learn to tap into that and you can trust that you have a sure-fire shortcut to feeling something special.

info graphic - how to naturally boost your endorphines - exercise, meditate, consume dark choc, sunbathe, smell scentrd cndles, listen ot music — how to boost endorphin levels

Dopamine

Dopamine is your reward chemical. Often getting a bad rap when associated with addictive habits or behaviours, this hormone is responsible for us returning to things again and again and again. But, when it comes to winning or doing something well, dopamine can help you think, plan and feel pleasure, satisfaction and motivated - in fact it’s what leaves you feeling that sense of achievement that only comes when you are a true champion!

light bulb with goals inside — lightbulb with goal in the element

Ready to start stimulating the system?

So, now you know which hormone does what, you can consider ways to intentionally stimulate their production. Sounds simple? Well, that's because it is!

And the best bit, it doesn’t need to cost a thing!

The perfect way to release a wave of oxytocin is by spending time with loved ones so why not plan a meal together?

By including foods rich in Vitamin D such as salmon, tuna or swordfish you will be introducing a prohormone (a hormone that encourages the production of another hormone) of both oxytocin and serotonin.

Vitamin C is also vital for the production of oxytocin so including foods like red peppers or broccoli will give an extra boost. Why not try this tasty salad to put a spring in your step? And when you’re ready to say goodbye, be sure to hold on a little longer as you part ways with a hug that lasts at least 20 seconds as this will ensure you maximise the power coming from the connection.

Another great way to get those love chemicals flowing is by petting animals. And, if you don’t have one of your own, then head to Borrow My Doggy to meet you new four legged friend. And don’t forget getting out and exercising in the sunshine is the ideal way to boost serotonin too, wrapping up for a walk is always a fail-safe way to feel better.

If you’re after a more intense hit then try challenging yourself with a run how about Couch to 5K Couch to 5k is a training program designed to help people transform a sedentary lifestyle into an active one. The popular exercise plan promises to get you in good enough shape to successfully finish a 5k run in nine weeks.

Build up from your Couch to 5K and get involved with Parkrun. The 5km runs are free, family friendly and can be found all over the world creating that community connection too. And, once you have completed the course, you can celebrate your success and benefit from that hit of dopamine too! Win win! And by building into the challenge a training programme with small, achievable goals that you can use to recognise your achievements you can look forward to that regular reward. So, whether it is working up to a physical challenge or simply as a part of your day to day list of To Dos, ticking off a task will release those reward chemicals and give you an incentive to keep going.

When it comes to food, eating regular meals that are high in protein and ‘healthy’ fats can help stimulate dopamine in a way that avoids the buzzy highs and crashing lows more commonly associated with starchy carbohydrates or refined sugars. However, you will be pleased to know that both dark chocolate and nuts are also great at stimulating dopamine - so these dark chocolate and walnut cookies could make a perfect treat!

And, if it’s a hit of endorphins you’re after then essential oils like rosemary, citrus and ylang ylang can boost their production and YES, stimulants such as red wine, chocolate or sugar can do this too (although I would recommend these on a regular basis) BUT the best way is to get intimate – enjoy an evening with a loved one and watch a comedy together as relaxation and laughter releases endorphins. Then head to the bedroom for the ultimate way to tap into your pleasure hormones – HAVE SEX.

‘Feeling great’ is what I aim to help my clients achieve but if you would like to learn some of the other ways you can start to take control of your health so that you can live your best life then download my FREE guide here.

OPEN GUIDE HERE

Ready to Feel Good For Free?

07971647444 Kate@bespokenutritionaltherapy.co.uk Https//www.bespokenutritionaltherapy.co.uk