Hack Your Hormones: The Number One Sunday Times Bestseller

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If you enjoy a massage, here’s one more reason to get one: massage can boost all four of your happy hormones. Serotonin is most commonly associated with mood regulation, balanced sleeping patterns, improving happiness and decreasing anxiety. Going for a run, swim or cycle – aerobic exercise (cardio) is best for stimulating serotonin because it more easily releases Tryptophan into the bloodstream than other less strenuous forms of exercise. Tryptophan is what your body then converts into Serotonin The feeling of blissed-out high-energy and satisfaction after going for a jog? That would be Endorphins doing their thing, reducing your perception of pain and heightening feelings of pleasure. If you’re familiar with meditation, you might already know of its many wellness benefits — from improving sleep to reducing stress.

Supplements may be helpful, but some aren’t recommended for people with certain health conditions. They can also interact with certain medications, so talk to a healthcare provider before you try them.Looking to boost your serotonin level? Spending time outdoors, in sunlight, is a great way to do this. Serotonin, dopamine, endorphins, and oxytocin help promote happiness and pleasure while reducing depression and anxiety. You can give these feel-good hormones a natural boost with some simple activities.

Saanijoki T, et al. (2022). Aerobic fitness is associated with cerebral μ-opioid receptor activation in healthy humans. Setting aside 7 to 9 hours each night for sleep can help restore the balance of hormones in your body, which will likely help you feel better. Listening to instrumental music, especially music that gives you chills, can increase dopamine production in your brain. Phase 1 - The Period Phase (around days 1-8) this starts on the 1st day of your period - and is the bleeding phase, when women may experience cramps, headaches, diarrhoea, nausea and fatigue. "Your productivity will be at its lowest - so go easy on yourself. This is a time for reflection and creativity. When you exercise, opt for low intensity such as walking, stretching, and gentle yoga to promote blood flow. The foods you need in this phase should be comfort foods and food that are high in iron, magnesium, zinc and omega 3. Also, keep hydrated and pamper yourself."

Serotonin: This hormone and neurotransmitter helps regulate your mood as well as your sleep, appetite, digestion, learning ability, and memory. Even if you don’t own a dog, you might also experience an oxytocin boost when you see a dog you know and like. If you’re a dog lover, this might happen when you get a chance to pet any dog at all. There are several supplements that may help increase your happy hormone levels. Here are just a few to consider: Serotonin is a chemical messenger that’s believed to elevate your mood. Here are 7 serotonin-boosting foods, including turkey and cheese. Learn more… READ MORE Simply being attracted to someone can lead to the production of oxytocin. But physical affection, including kissing, cuddling, or having sex, also contributes to oxytocin production.

Weinstein D, et al. (2016). Group music performance causes elevated pain thresholds and social bonding in small and large groups of singers. Exercise has multiple physical health benefits. It can also have a positive impact on emotional well-being. yogurt, beans, eggs, meats with low-fat content, and almonds are just a few foods linked to dopamine release Bolbol-Haghighi N, et al. (2016). Effect of massage therapy on duration of labour: A randomized controlled trial.

Certain foods can also have an impact on hormone levels, so note the following when meal planning for a happy hormone boost: If you have a dog, giving your furry friend some affection is a great way to boost oxytocin levels for you and your dog.