Shake off the gloomy blues and lift your mood by boosting your body’s feel-good chemicals
Feeling fed up but don’t know why? The answer could be your hormones. Our hormones regulate every process in our body, from our energy levels and concentration, to our sleep, our sex-drive, mood and even our bond with our loved ones.
But factors including stress, diet and the menopause can play havoc with our hormones. This can result in low energy, poor memory, problems with concentration and in some cases depression.
The good news is that there are a number of simple lifestyle choices we can make to boost our ‘happy hormones’ to help us feel better and brighter.
Here’s how…
Boost your ‘feel-good’ hormone
Ever wondered why it feels so good to get to the bottom of the laundry basket, or drink that delicious coffee? When we get or do something we want, dopamine — the ‘feel-good’ hormone — is released, creating feelings of pleasure and reward. This influences our mood, motivation and our memory.
One of the best ways to naturally increase our dopamine levels is through exercise and, in particular, yoga. Studies show that one hour of yoga six days a week is enough to significantly increase our dopamine levels.
Meanwhile, research has also found that getting good-quality, regular sleep and increasing our intake of protein-rich foods, such as salmon, eggs, cheese and turkey, can also boost levels and may improve alertness, thinking and memory.
Boost your ‘love’ hormone
When was the last time you felt all ‘loved up’? Oxytocin, the ‘love hormone’, plays a big role in all our relationships. It enhances trust, empathy and our bond with our loved ones, leading to feelings of happiness and even euphoria. Kissing, cuddling and sex are all great ways to release oxytocin. However, one of the best ways to feel the effects of oxytocin is by giving or receiving a massage. According to studies, just a 15-minute massage releases oxytocin into the body, leaving us feeling happier and more relaxed.
And it’s not just human physical contact that can make a difference. Studies have found that dog owners who regularly pat, cuddle or stroke their dog see a rise in oxytocin levels too.
Boost your body’s natural pain reliever
Endorphins are chemicals produced by the body which can relieve pain and boost happiness levels. One of the most effective ways to naturally increase our endorphins is through regular exercise, which increases our dopamine and serotonin levels, making it the perfect activity to boost our mood.
And we’re not talking about an hour-long run. Studies show that improvements in mood tend to be highest after at least 20 minutes of aerobic activity, but that improvements can even be seen after as little as 10 minutes. Researchers have also found that eating chilli peppers or dark chocolate or even laughing with friends are all fast, fun ways to trigger endorphin release too.
Boost your ‘happiness and energy’ hormone
Serotonin, the body’s ‘happy chemical’, impacts every part of our body. Not only does it help stabilise our mood, reducing depression and anxiety, making us calmer, happier and more focused, it also helps with our energy levels, learning ability, memory, sleeping and digestion.
Exposure to bright light, especially sunshine, is great for increasing our production of serotonin. Multiple studies show that alongside omega-3 fatty acids, a healthy dose of vitamin D helps facilitate serotonin production, so aim to spend at least 15 minutes a day outside.
Boost your ‘well-being’ hormone
As well as helping to protect our bones and heart, oestrogen, the primary female sex hormone, plays a role in helping us to feel good by regulating our serotonin levels. However, when we go through the menopause, we experience a decrease in oestrogen which can affect our mood. Experts suggest eating foods high in phytoestrogens, which mimic oestrogen in the body. So next time you make a salad, add soya beans, flax seeds and sesame seeds. Or why not try a ginkgo biloba or red clover tea which as well as containing phytoestrogens is also thought to be helpful for hot flushes and night sweats? Win, win!
Edited by Stephanie May