Hacking Into Your Happy Chemicals: Dopamine, Serotonin, Endorphins, & Oxytocin
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You might not have a money tree, but you can have a happiness tree. Dopamine, Serotonin, Oxytocin, and Endorphins are the quartet responsible for your happiness. Many situations can trigger these neurotransmitters, but instead of being in the passenger seat, there are ways you can intentionally cause them to flow.
Being in a positive state has significant impact on your motivation, productivity, and wellbeing. Here are some simple ways to hack into your positive neurochemicals:
[Download the free infographic below!]
Dopamine
Dopamine motivates you to take action toward your goals and gives you a surge of reinforcing pleasure when achieving them. Procrastination, self-doubt, and lack of enthusiasm are linked with low levels of dopamine. Studies on rats showed those with low levels of dopamine always opted for an easier option, and less reward/food; those with higher levels of dopamine exerted the effort needed to receive double the amount of food.
Break big goals down into little pieces. Rather than only allowing your brain to celebrate when you’ve hit the big finish line, you can create a series of little finish-lines for frequent dopamine release. And it’s crucial to actually celebrate—buy a bottle of wine, or head to your favorite restaurant whenever you meet a small goal.
And avoid the dopamine hangover — when you slump after a massive high. Create new goals before achieving your current one. That ensures a consistent pattern for experiencing dopamine. As an employer and leader, recognize the accomplishments of your team. Sending your team an encouraging email or giving a small bonus is a “dopamine-hit” that will increase future motivation and productivity.
Serotonin
Serotonin flows when you feel significant or important. Loneliness and depression are present when serotonin is absent. It’s why people fall into gangs and criminal activity—the culture and ‘community’ facilitate serotonin release. Unhealthy attention-seeking behaviors are also a cry for what serotonin provides. Princeton neuroscientist Barry Jacobs explains that most antidepressants focus on the production of serotonin.
Reflecting on your past achievements allows your brain to re-live the experience. Your brain has trouble telling the difference between what is real and what is imagined, so it produces serotonin in both cases. Gratitude practices are popular for this reason, they are reminders and mental pictures of all the good things you’ve experienced. If you need a serotonin boost during a stressful day, take a few moments to reflect on your past achievements and victories.
Another way to boost your serotonin levels is to have lunch or coffee outside and expose yourself to the sun for twenty minutes; your skin absorbs UV rays which promotes Vitamin-D and serotonin production. Although too much ultraviolet light isn’t good, some daily exposure is healthy for boosting your serotonin levels.
Oxytocin
The release of oxytocin creates intimacy, trust, and strengthens relationships. It’s released by men and women during orgasm, and by mothers during childbirth and breastfeeding. Animals will reject their offspring when the release of oxytocin is blocked. Oxytocin increases fidelity; men in monogamous relationships who were given a boost of oxytocin interacted with single women at a greater physical distance than men who weren’t given any oxytocin. Oxytocin is the glue that binds together healthy relationships.
Often referred to as “the cuddle hormone,” a simple way to keep oxytocin flowing is to give someone a hug. Dr. Paul Zak explains that inter-personal touch not only raises oxytocin, but reduces cardiovascular stress and improves the immune system. Rather than just a hand-shake, go in for the hug. Dr. Zak recommends eight hugs each day.
Giving someone a gift, will also cause their oxytocin levels rise. You can strengthen work and personal relationships through a simple birthday or anniversary gift.
Endorphins
Endorphins are released in response to pain and stress, and helps to alleviate anxiety. The surging “second wind” and euphoric “runners high” when running are a result of endorphins. Similar to morphine, it acts as an analgesic and sedative, diminishing your perception of pain.
Along with exercise, laughter is one of the easiest ways to induce endorphin release. Even the anticipation and expectation of laugher e.g. attending a comedy show, increases levels of endorphins. Taking your sense of humor to work, forwarding that funny email, and finding several things to laugh at during the day is a great way to keep your endorphins flowing.
Aromatherapies: the smell of vanilla and lavender has been linked with the production of endorphins. Studies have shown that dark chocolate and spicy foods will cause your brain to release endorphins. Keep some scented oils and dark chocolate at your desk for a quick endorphin boost.
Infographic created by VisMe.
Hacking Into Your Happy Chemicals-Dopamine- Serotonin Endorphins, Oxytocin
…
For another great article on your happy chemicals, check out Meet Your Happy Chemicals by Loretta G Breuning Ph.D.
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96 RESPONSES TO “HACKING INTO YOUR HAPPY CHEMICALS: DOPAMINE, SEROTONIN, ENDORPHINS, & OXYTOCIN”
June 13, 2015
nick Reply
Nice and straight forward explanation, have linked to this form our website to help some of our readers.
July 6, 2015
[email protected] Reply
Thanks Nick!
October 5, 2016
Dave otz Reply
I was going to ask you if you had a PhD in this matter but by the non sense way you explained everything I see that you maybe read about it, please don’t confuse people and make them think that happy thoughts are going to kill their depression or to take antidepressants I did for 10 years and I would start smoking crack before touching another antidepressants in my life.My brain is unable to produce the normal amount I have tried everything in 20 years and the first 5 were the hardest thanks to happy dreamers wanna be gurus like you please don’t confuse people and study more about all kinds of depressions and study carcinoid syndrome that’s when the brain of a person has excessive amounts of serotonin and need a shot that is around $1,500 and is needed every month,insurance is covering people in some states finally, so a person with that syndrome needs to think negative thoughts to lower serotonin? Mr utopian life don’t make the suffering of people with depression be just a way of wrong thinking. Negative thoughts don’t make you depressed , depression makes you negative.
March 31, 2017
Bettye Maxton Reply
Sorry for your depression. The article is very well written. Perhaps you need to ask yourself, “Do you want to be healed?” Or, “Do you want to portray yourself as a victim?” Just for a moment consider that you might need to take some responsibility for your illness. Just try to apply his principals: Take raw cacao, exercise, even mild will help, get a lot of Vitamin D3, noonday sun til you get slightly pink if you live in the tropics, otherwise, try Vitamin D3 supplements, love people, help people, serve people, eat healthy organic juices, sprouts, beef liver. God says herbs are your medicine. I believe it. Thank this person that posted these articles to help you and others. I will pray for you.
May 6, 2017
Jenney Sparks Reply
Thanks for your comment, Bettye. You put into words what I was thinking.
May 11, 2017
[email protected] Reply
Thanks, Bettye.
Dave, I sincerely wish you the best, and that your physical, mental, emotional, and spiritual health gets better.
May 20, 2017
Martin Wright Reply
Thank you *
June 29, 2017
SF Reply
Some people truly benefit from antidepressants. I do. And there are so many out there, you have to find the one that works for you. Without mine…. I’m unbearable to be around. Angry and hateful. Lexapro makes me feel completely normal – back to myself.
September 20, 2017
Neeraj Reply
https://youtu.be/EKkUtrL6B18
The major difference between dopamine and serotonin explained.
Dopamine is harmful inexcess quantities and serotonin is not
December 10, 2017
john mav Reply
hi dave. i’m a street guy studying human behavior to really learn more about me. were you able to work through some of these thoughts and if yes, how. I’m a former drinker and don’t accept quilting myself with “hi, my name is John and i’M an alcoholic” I continue to read about working through all this mess rather than consuming any chemicals. hope to hear from you.
December 10, 2017
john mav Reply
Hi betty. i like some of the alternatives to prescribed chemicals. I am also learning that many of my emotions are a result of my chemical imbalances. much of my early criticisms were merely due to my misunderstanding of myself. My criticisms only drove me more into anger. but if i really knew what i was doing i wouldn’t do it. I viewed it like not h
i having nerve endings and not understanding why I continued to put my fingers in the fire. I hope my comments are not too wacked out or confusing.
June 16, 2015
Maxi Channing Reply
You are awesome! One of the spiritually blessed and beautiful.
Check out http://www.matthewbooks.com
Not my site; just a place I found other inspiration and learning before today. Felt like I needed to share the light.
July 6, 2015
[email protected] Reply
Thanks Maxi!
July 10, 2015
Happy Tree | Crunchy Kodamas Reply
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September 20, 2017
Neeraj Reply
https://youtu.be/EKkUtrL6B18
Check link
July 24, 2015
Luna Darcy Reply
Hi Tor,
Love the science behind happiness here.
Thanks for sharing a valuable and in-depth look on the neurotransmitters responsible for our happiness.
Luna
July 26, 2015
Camilla Hallstrom Reply
Thai, so refreshing actually reading about the science behind it and how to “hack” happiness (instead of vague tips). Great post!
July 28, 2015
Ayietim Reply
Hi, thanks for this. Quite revealing and very useful.
August 22, 2015
Dianne Reply
Amazing article. All the need to knows about boosting confidence and good relationships. Thank you so much..
October 27, 2015
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Ravi Reply
Simply Amazing…Thanks a TON
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Thanks! thats helpful for my research paper!
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Delson Reply
Great post! I love the breakdown and actions you offer that release these amazing chemicals in our brain. This further strengthens people’s reason for laughing, joking, hugging, and gratitude – although I wouldn’t see why people really need a reason for these things – they all feel oh-so-good!!! I’m my own internal happiness generator because I do all these things and more on a daily basis. I can laugh anytime, anywhere, and at anything, without any kind of stimulus and my gratitude for the people, things and circumstances in my life are my foundational practice for the Evolve Meditation I do! It’s an ongoing 24/7 process and it can certainly and literally rewire someone’s brain to become a new and better version of themselves!
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May 2, 2016
Mitesh Khatri Reply
Hi, this is a brilliant article i will definitely and immediately share this on my FB and Blog so more people can benefit from your article. I can say your article was a good shot of Dopamine & Oxytocin 🙂
Thanks.
If it interests you, do check my article on How to Stop Worrying http://www.miteshkhatri.com/stop-worrying-3-simple-steps/
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G Reply
Does extreme Lactation lead to deficiency of dopamine?
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cc Reply
I couldn’t help but notice the similiarities to this…
http://www.thebestbrainpossible.com/how-happy-happens-in-your-brain/
September 21, 2016
[email protected] Reply
Thanks for letting me know. I’ve sent them an email — I wrote this article in 2014; it’s been copied and pasted on lots of other sites.
October 6, 2016
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Gio Reply
Aside from the main chemicals of Dopamine, Oxycontin, serotonin, and endorphin, are there any more chemicals that stimulate the body to such positivity?
May 18, 2017
daisie Reply
I totally agree with this. Happiness is an important thing in every day life. If you are upset and down chances are your day will continue being rough. If you cheer up and are happy your day will be way better.
May 22, 2017
Melody Reply
I think this is a neat way to look at things. Instead of writing how you think things work your blog focuses on how things work. Its actual science and not something that’s pulled out of life experiences.
May 29, 2017
andhrudu Reply
Its fun although i am sure this can be useful in biological words but it really doesnt change or bring any happiness
May 29, 2017
Joel Reply
I think we all have a deep-rooted fascination with the way our bodies work, and more specifically, the chemicals inside them. I grew up learning about Endorphins and their power to mask pain but had never heard of the other “Big 3”.
The day I learned about them, was the day that my life changed.
Just knowing why people (myself included) act the way they act in most circumstances was a game-changer in my life. Frustration was replaced by understanding and the world never looked the same.
Thank you for taking some time to further increase my knowledge of the chemicals.
Joel
Oh, and the infographic is pretty solid as well.
June 2, 2017
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Great post I love all the facts about this post.
I am also planning to make a site on motivation by the name of http://www.belikebillionair.com
Please guide me how to be successful in this field.
Thank You.
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Here is a new way of ‘hacking’ into the brain to increase positive affect. It is derived from the work of the distinguished affective and behavioral neuroscientist Dr. Kent Berridge of the University of Michigan, who has vetted and endorsed my argument. The procedure that follows in the linked open access little book below (pp. 43-45), is novel, short, succinct, simple and easily testable, so if I am wrong, you will know it fast.
Below is my argument in a nutshell:
Individuals who engage in tasks in which they perceive a consistent and high degree of present and anticipated novel and positive outcomes or ‘meaning’ (e.g. sporting events, creative activity, doing productive work) commonly report a feeling of high alertness and arousal that may be construed to be due to the activation of mid-brain dopamine systems. However, a significant subset of these individuals also report a feeling of pleasure that is characteristic of opioid release, but these reports occur only in non-stressed situations when the musculature is relaxed. Since relaxation engages opioid systems in the brain, and because opioid and dopamine systems stimulate each other, the resulting blissful states or ‘flow’ like states require the simultaneous engagement of resting protocols and meaningful cognitive states, behaviors that are very easily achieved. In this way, which engages both resting protocols and an active sense of meaning, both dopamine and opioid release can be increased in the brain, and provide a level of blissful engagement with life’s challenges, or ‘flow’ that can effectively mitigate stress and anxiety.
https://www.scribd.com/doc/284056765/The-Book-of-Rest-The-Odd-Psychology-of-Doing-Nothing
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6 Great Foods that Increase Dopamine Levels
In Brain Health | by Dr. Jockers | Comments { 4 } | Affiliate Disclosure
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6 Foods That Increase Dopamine Levels
The brain is run through an electrical circuitry that depends upon key neurotransmitters. Dopamine is associated with the “pleasure system” of the brain and allows us to feel enjoyment and a sense of reward in order to motivate performance. It also helps with focus and attention and the ability to feel pleasure. There are key lifestyle strategies and superfoods that help enhance our dopaminergic system. In this article, you will discover 6 great foods that increase dopamine levels.
Individuals with low dopamine levels often experience hopelessness, worthlessness and an inability to handle stress. They often isolate themselves from others and they have self-destructive thoughts and behaviors. Being easily distracted and unable to focus and having a hard time finishing tasks can also be a sign of early dopamine deficiencies (1).
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Lifestyle Behaviors that Drain Dopamine:
Dopamine is involved with modulating mood, attention and ability to learn. It is known as the pleasure system of the brain which is evidenced in animal studies where animals will choose dopamine over food and water until their death.
We see this same behavior in humans who are addicted to drugs, gambling, alcohol, sex, food, extreme sports, etc (2). All of us get surges of dopamine from different activities that give us pleasure.
The most common lifestyle factors that alter dopamine signaling include poor blood sugar balance, alcohol or drug abuse, poor gut function, adrenal fatigue and brain inflammation. These things must be addressed for optimal brain function.
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Anti-Inflammatory Nutrition Plan:
If you feel that you have signs and signals of low dopamine be sure to follow an anti-inflammatory nutrition plan with high quality supplements targeted at improving gut function and reducing oxidative stress levels in the body.
Key nutrients our body needs to produce adequate dopamine levels include D,L phenylalanine, beta-phenylethylamine (PEA) and N-acetyl L-tyrosine, vitamin B6, folate, selenium, glutathione, zinc and magnesium. Here are some of the richest food sources of the following:
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Raw Chocolate:
Also called cacao this superfood is loaded with dopamine boosting nutrients. It is one of the best sources of PEA’s which are natural compounds that cross over the blood brain barrier and stimulate and modulate the release of dopamine in the brain. Cacao is also very rich in magnesium and zinc and chromium which help to balance and stabilize blood sugar.
Cacao also helps to boost serotonin and contains endorphin Anandamide which is considered the “bliss chemical.” This combination of ingredients makes raw chocolate the best mood boosting superfood. Be careful not to overdo the chocolate though as the body may develop a sensitivity to some of the compounds in the chocolate and create adrenal stress.
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Blueberries:
Blueberries are rich in the flavonoid anti-oxidants anthocyanin which has been shown to protect some of the major regions in the brain that control dopamine secretions. A 2006 study published in Nutritional Neuroscience demonstrated that blueberry extract prevented oxidative stress associated stress to the Substantia Nigra and Striatum regions of the brain (3).
This is particularly important for Parkinson’s disease prevention but also for general improvement in motor coordination and dopamine signaling patterns. Add some organic blueberries to your shakes and smoothies.
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Healthy Nuts & Seeds:
Brazil nuts are extremely high in selenium which is a critical nutrient needed for healthy dopamine production. Almonds are high in tyrosine and pumpkin seeds are rich in B vitamins such as B6, folate and the trace mineral zinc which are all necessary for healthy dopamine production.
Walnuts, chia and hemp seeds supply a perfect ratio of omega 3 fatty acids, anti-oxidants and gamma linoleic acid necessary for healthy hormones and neurotransmitters. Be sure to have the majority of your nut intake from soaked, steamed or sprouted nuts and seeds.
You can simply put these nuts/seeds into some clean water and let sit over-night and then drain, rinse and dry. This will wash away phytic acids, enzyme inhibitors and many of the lectins and other anti-nutrients that these nuts and seeds contain.
You can also stick them in your steamer with veggies you may be steaming such as brussel sprouts, broccoli, cauliflower, cabbage, etc. This removes many of the anti-nutrients and makes them softer and easier to consume and digest.
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Raw, Grass-Fed Fermented Dairy:
Raw dairy from 100% grass-fed cows, goats and sheep is extraordinarily rich in omega 3 fatty acids, choline and CLA which all enhance hormone and neurotransmitter function. Additionally, the fermentation process produces enzymes and probiotics that improve gut function and reduce inflammatory stress in the body.
These enzymes and healthy microbes also enhance amino acid bioavailability making it easier for the body to synthesize the alanine, tyrosine and phenylalanine necessary for healthy dopamine production. Fermented raw dairy from grass-fed animals is also rich in glutathione precursers such as cysteine, glutamic acid and glycine. They are also very rich in L-glutamine which is critical for a healthy gut membrane.
Damage to the gut is one of the leading causes of neurological stress and reduced neurotransmitter activity. Unless the individual has a food sensitivity to dairy, using fermented raw dairy from 100% grass-fed animals is once of the best ways to enhance gut function and neurotransmitter activity.
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Pasture Raised Animal Products:
The best dopamine boosting animal products include wild-caught sockeye salmon, grass-fed beef, lamb, bison or buffalo, pasture-raised chicken, turkey and eggs. You can find a great selection of these healthy and tasty meat products at US Wellness Meats here
These foods are rich in essential fatty acids and anti-oxidants that are necessary for reducing inflammatory conditions in the brain and supporting healthy neuron and neurotransmitter connections. The more grass and sea vegetable or algae (in the case of fish) the animals consume the more nutrient dense they are.
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Cruciferous Veggies and Aliums:
Cruciferous vegetables like kale, collards, brussel sprouts, chard, cabbage and cauliflower are extremely rich in sulfur compounds, B vitamins and other key anti-oxidants and trace minerals. The alium family which includes garlic, onions, chives and scallions are rich in anti-oxidants and sulfur compounds. Sulfur compounds boost glutathione levels which are key for a healthy brain and optimal dopamine release (4).
Cruciferous veggies are best when they are juiced, steamed or fermented in order to break down anti-nutrients and enhance the bioavailability of the nutrients. You can juice kale, steam broccoli and fermented cabbage making a sauerkraut for optimal nutrition.
SulfurRichFoods
Sources For This Article Include:
1. Blum K, Chen AL, Braverman ER, Comings DE, Chen TJ, Arcuri V, Blum SH, Downs BW, Waite RL, Notaro A, Lubar J, Williams L, Prihoda TJ, Palomo T, Oscar-Berman M. Attention-deficit-hyperactivity disorder and reward deficiency syndrome. Neuropsychiatr Dis Treat. 2008 Oct;4(5):893-918. PMID: 19183781
2. Volkow ND, Fowler JS, Wang GJ, Swanson JM, Telang F. Dopamine in drug abuse and addiction: results of imaging studies and treatment implications. Arch Neurol. 2007 Nov;64(11):1575-9. PMID: 17998440
3. McGuire SO, Sortwell CE, Shukitt-Hale B, Joseph JA, Hejna MJ, Collier TJ. Dietary supplementation with blueberry extract improves survival of transplanted dopamine neurons. Nutr Neurosci. 2006 Oct-Dec;9(5-6):251-8. PMID: 17263092
4. Nakamura K, Wang W, Kang UJ. The role of glutathione in dopaminergic neuronal survival. J Neurochem. 1997 Nov;69(5):1850-8. PMID: 9349527
The chemicals that give the herb its unique and pleasant smell are thymol, pinene, limonene, carvacrol, ocimene, and caryophyllene Oregano: Health Benefits, Side Effects
Written by Joseph Nordqvist
Last updated: Mon 28 September 2015
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Oregano is an important culinary and medicinal herb that has been used in medicine and cooking for thousands of years - with a number of potential health benefits. It is a species of Origanum, belonging to the mint family (Lamiaceae).
Its name comes from the Greek words oros (mountain) and ganos (joy).
Oregano typically grows 50 cm tall and has purple leaves around 2 to 3 centimeters in length.
The chemicals that give the herb its unique and pleasant smell are thymol, pinene, limonene, carvacrol, ocimene, and caryophyllene
Not only does oregano provide food flavor, there are also a substantial number of health claims associated with its potent antioxidants and anti-bacterial properties.
Possible health benefits of OreganoOregano leaves
Oregano has a very pleasant aromatic scent.
The herb is used to treat respiratory tract disorders, gastrointestinal (GI) disorders, menstrual cramps, and urinary tract disorders.
The herb is also applied topically to help treat a number of skin conditions, such as acne and dandruff.
Oregano contains: fiber, iron, manganese, vitamin E, iron, calcium, omega fatty acids, manganese, and typtophan.
Oregano is also a rich source of:
Vitamin K - an important vitamin which promotes bone growth, the maintenance of bone density, and the production of blood clotting proteins.
Dietary antioxidants - a report published in the Journal of Nutrition revealed that oregano contains very high concentrations of antioxidants1 (i.e., >75 mmol/100 g).
Antioxidants help protect your cells against the effects of free radicals and improve your ability to fight infection.
1) Antibacterial properties Oregano has shown antimicrobial activity in a number of studies. A group of Portuguese researchers found that Origanum vulgare essential oils were effective against 41 strains of the food pathogen Listeria monocytogenes2.
Oregano oil is a powerful antimicrobial, because it contains an essential compound called carvacol.
A team of British and Indian researchers reported that the essential oil of Himalayan oregano has strong antibacterial properties that can even kill the hospital superbug MRSA.
Professor Vyv Salisbury, who was part of the research, said
"We have done a few preliminary tests and have found that the essential oil from the oregano kills MRSA at a dilution 1 to 1,000. The tests show that the oil kills MRSA both as a liquid and as a vapor and its antimicrobial activity is not diminished by heating in boiling water."
2) Anti-inflammatory properties
Scientists at Bonn University, Germany, and the ETH Zurich, Switzerland, identified an active ingredient in oregano - known as beta-caryophyllin (E-BCP) - which may possibly be of use against disorders such as osteoporosis and arteriosclerosis.
3) Protecting against cancer Biologists at the United Arab Emirates University reported in the journal PLoS ONE that oregano exhibits anticancer activity by encouraging cell cycle arrest and apoptosis (cancer cells commit suicide) of the MDA-MB-231 breast cancer line.
The scientists concluded "Our findings identify Origanum majorana as a promising chemopreventive and therapeutic candidate that modulate breast cancer growth and metastasis." Put simply, they believe components in oregano may help slow down or prevent the progression of cancer3 in patients with breast cancer.
Other possible health benefits of oregano
According to The Natural Medicines Comprehensive Database4, oregano is also used for the following illnesses and conditions:
Cold
Muscle pain
Acne
Dandruff
Bronchitis
Toothache
Bloating
Headaches
Heart Conditions
Allergies
Intestinal parasites
Earache
Fatigue
Repelling insects
Menstrual cramps
However, it's important to note that further high quality study results are necessary to confirm these claims.
Recent developments on health benefits of oregano from MNT news
Diabetes-fighting potential spotted in culinary herbs - Food scientists have discovered that the popular culinary herbs rosemary, oregano and marjoram contain compounds that may have the potential to manage type 2 diabetes in a similar way to some currently prescribed drugs.
Side effects and precautions
Eating oregano can cause stomach upsets in some people. In addition, those who are allergic to plants belonging to the Lamiaceae family (such as including basil, lavender, mint, and sage) should be cautious, as they may also develop an allergic reaction to oregano.
Further reading
Have you enjoyed reading about the potential health benefits of oregano? Take a look at our collection of articles about other fruits and vegetables.
Alternatively, read our article about the top 10 healthy foods for your daily diet.
Written by Joseph Nordqvist
