Get Your DOSE of Happiness: Understanding Your Brain's Happy Chemicals

Within the complex workings of the human brain, a special group of chemicals unlock the secrets to our happiness. These "happy brain chemicals"—dopamine, oxytocin, serotonin, and endorphins (DOSE)—play pivotal roles in shaping our mood, motivation, and overall sense of wellbeing. Understanding how DOSE work and learning simple strategies to boost their levels can lead to a happier, more fulfilling life. Let’s explore the fascinating functions of these chemicals and know practical tips on how to hack your brain's happiness system to enhance your everyday joy and satisfaction.

Get you daily dose of:

Dopamine

Here are some ways to increase dopamine levels:

• Eat foods rich in tyrosine - Tyrosine is an amino acid that the body converts into dopamine. Foods high in tyrosine include: 

  • Chicken 

  • Dairy 

  • Nuts and seeds 

  • Avocados 

  • Bananas 

• Exercise - Regular physical activity, such as walking, swimming, or cycling, can help increase dopamine. 

• Meditate - The change in consciousness during meditation may trigger the release of dopamine. 

• Get enough sleep - Getting enough sleep can help increase dopamine levels. 

• Get sunlight - Sun exposure can increase the density of dopamine receptors in the brain. However, it's important to follow safety guidelines to avoid skin cancer. 

• Listen to music - Music that creates an emotional response, such as chills, can increase dopamine levels. 

• Take supplements - If blood work shows a vitamin deficiency, a doctor may recommend supplements to increase dopamine levels. Probiotics may also help increase dopamine production. 

• Set goals - Set specific goals and celebrate when you achieve them. 

• Engage in social activities - Call a friend, compliment someone, or smile at a stranger. 

Dopamine is one of the four feel-good hormones. It helps regulate motor control and is involved in seeking pleasure and addiction. 

Oxytocin

Oxytocin levels can be increased through physical touch, social activities, and exercise. Oxytocin is often called the "love hormone" because it plays a key role in bonding, attraction, and trust. 

Physical touch

• Holding hands - Intimate touch, like holding hands

• Cuddling - Cuddling with a loved one

• Massage - Getting a massage

• Petting a pet - Petting a dog or cat

• Engage in social activities

• Eating with a friend - Eating dinner with a friend can increase oxytocin levels 

• Spending time with children

  
  

Exercise 

• Group exercise - Exercising with friends

• Physical activity - Regular physical activity

• Martial arts training - One study found that martial arts training significantly increased oxytocin levels

Other activities 

• Listening to music

• Spending time outdoors

• Taking a nap

• Watching a comedy

• Aromatherapy

• Meditation

Serotonin

You can increase serotonin levels in your body through diet, exercise, sunlight, and stress reduction. 

Diet

• Eat foods that contain tryptophan, an amino acid that the brain uses to make serotonin. Tryptophan-rich foods include: 

  • Eggs 

  • Cheese 

  • Salmon 

  • Turkey 

  • Nuts 

  • Spinach 

• Eat complex carbohydrates, like fruits, vegetables, legumes, and whole grains. Carbohydrates help carry tryptophan across the blood-brain barrier. 

Exercise 

• Physical activity releases more tryptophan

• Find exercise you enjoy so you're motivated to do it

Sunlight 

• Exposure to sunlight or bright light can increase serotonin levels. Light therapy is a treatment for seasonal affective disorder (SAD)

Stress reduction 

• Chronic stress can lead to low serotonin levels - Try practicing yoga, journaling, deep breathing, listening to calming music, or going to therapy.

Socializing 

• Spending time with loved ones or animals can increase serotonin levels

• You can also try volunteering at an animal shelter

• Helping others can also increase serotonin levels

Positive outlook 

• Try thinking about positive experiences with loved ones, or looking at photos of things that make you happy

 Endorphins

There are many ways to increase endorphins, including exercise, eating, and other activities. 

Exercise

• Aerobic activity - Brisk walking, swimming, running, or biking

• Strength training - Pilates and other strength training

Spicy foods

The brain releases endorphins to counteract the feeling of pain from hot peppers 

Other activities

• Massage - Massage therapy can help relieve stress and chronic pain, and can also increase endorphins 

• Acupuncture - Placing needles into specific points on the body can trigger the release of endorphins 

• Laughter - A good belly laugh can release endorphins, and can also alter serotonin and dopamine levels 

• Sunlight - Ultraviolet radiation from the sun can stimulate the release of endorphins in the skin 

• Music - Singing, dancing, or playing an instrument can release endorphins 

• Meditation - Deep breathing and focusing your mind can calm your mind and ease pain 

As we journey through the intricate landscape of the brain's happy chemicals, it becomes clear that understanding and harnessing these neurochemicals can significantly enhance our wellbeing. By making simple lifestyle changes and mindful choices, we can unlock the potential of dopamine, serotonin, oxytocin, and endorphins to lead more joyful and fulfilling lives. Embracing these strategies not only enriches our daily experiences but also fosters a deeper connection to ourselves and those around us. So, let's take charge of our happiness and cultivate a life filled with purpose, joy, and positive energy.