The HaPpY Chemicals in Your Brain & How to Access Them
At the heart of our emotions are brain chemicals that influence our happiness.
A little bit of science:
Neurotransmitters are brain chemicals that transmit signals between neurons. Neurons are cells that relay information to other cells, muscles, or glands, and consist of a body, axon, and dendrites.
These chemicals constantly work together to regulate your mood, perception, and outlook on life.
When you experience a thought or feeling, a complex process unfolds. An electric signal travels through the neuron’s axon, where molecules bind to receptor sites. A second neuron either accepts or rejects the signal. The first neuron can then reabsorb some of the remaining molecules, a process known as reuptake. This intricate system results in the emotions we feel, such as joy, laughter, happiness, sadness, anger, or enthusiasm.
Wow, that just brought me way back to my Bachelor of Psychology days!
So, what are the happy chemicals in our brain?
Four main brain chemicals—dopamine, serotonin, oxytocin, and endorphins—play crucial roles in how you experience happiness.
Dopamine: The REWARD Chemical
Produced by the hypothalamus, dopamine is a neurotransmitter that helps you feel pleasure. It’s a key part of your brain’s reward system, released when you do something enjoyable or complete a task.
For example:
- Completing a task
- Eating healthy food
- Doing self-care activities
- Celebrating small wins
- Achieving goals
Serotonin: The MOOD Stabilizer
This neurotransmitter is produced when you feel satisfied or important. It helps regulate sleep, appetite, and mood. Many antidepressants are selective serotonin reuptake inhibitors (SSRIs) that boost serotonin levels.
For example,
- Meditation
- Swimming
- Walking in nature
- Spending time in the sun
- Mindfulness activities
- Any physical activity
Oxytocin: The LOVE or CUDDLE HORMONE
Oxytocin is produced by the hypothalamus and released by the pituitary gland. It fosters feelings of love and connection, often released during sex, childbirth, or breastfeeding.
For example,
- Playing with a pet
- Physical affection
- Giving a compliment
- Doing something nice for someone
- Hugging someone you care about
Endorphins: The PAIN KILLER
These opioid peptides, produced by the hypothalamus and pituitary glands, act as neurotransmitters. They trigger positive feelings during activities like sex, laughter, or exercise and stimulate pain relief, like the effects of prescription opioids. The euphoria from endorphins helps mask pain.
For example,
- Laughter
- Watching a funny movie
- Eating dark chocolate
- Smelling essential oils
- Exercise
Foods to Boost Your Mood
When you think of mood-boosting foods, you might picture ice cream or macaroni and cheese. While these comfort foods can make you feel happy, it’s often due to psychological responses to sugar and simple carbs, not a digestive response.
Serotonin and dopamine, which affect your mood, are produced in the gastrointestinal tract. About 95% of serotonin is made in your GI tract, which is lined with millions of nerve cells. Good gut bacteria help these neurons’ function and produce serotonin and other neurotransmitters. This is why stress can cause digestive issues like an upset stomach or nausea.
Probiotics can benefit both gut and brain health.
· Common probiotic-rich foods include yogurt, kombucha, pickles, and sourdough bread. Sauerkraut and kimchi are also tasty side dishes that double as probiotics.
Many everyday foods can help stimulate neurotransmitters.
· Nutrients like folate, iron, omega-3 fatty acids, magnesium, potassium, selenium, thiamine, vitamins A, B6, B12, C, and zinc as beneficial for treating and preventing depressive disorders caused by imbalances in serotonin, norepinephrine, and dopamine.
· Leafy greens, peppers, and cruciferous vegetables (like broccoli and cauliflower) are rich in these nutrients. For animal protein, seafood such as oysters and mussels, as well as organ meats, also scored highly.
The truth is, many of these food suggestions align with healthy eating principles. You don’t need a fancy diet or magic supplements to stimulate dopamine, oxytocin, serotonin, and endorphins.
Start by eating whole foods and avoiding processed ones. Fill your plate with fibre-rich fruits and vegetables.
And don’t forget to:
- Set achievable goals
- Eat yummy healthy food
- Practise self-care
- Celebrating small wins
- Meditate or practice mindfulness
- Keep active
- Swim (this is my favourite)
- Spend time in the sun and nature (another of my favourites)
- Spend time with pets
- Give a compliment or do something nice for someone (we need more of this in this world)
- Give lots of hugs
- Laugh like you’ve never laughed before…
Stay HaPpY!
Jo
