There's a group of hormones our body produces that help us feel good; dopamine, oxytocin, serotonin and endorphins. This happy bunch of neurotransmitters are responsible for carrying messages across the spaces between nerve cells and play a significant part in psychological health. We can naturally boost levels of these hormones in our body through a variety of small yet impactful ways.
Dopamine: The Reinforcer
What is it? Dopamine is produced in a multi-step process by neurons in the base of the brain. It is involved in the brain's reward system and has important functions that can assist learning and attention, mood regulation, heart rate, sleep, and pain processing. It acts primarily as a reinforcer and a driver of motivation (wanting) rather than the direct feeling of pleasure of a reward itself. For example, when we feel that rush, we typically want to go back for more, which reinforces the behaviour. The darker side to dopamine is that reinforcement can occur with things that are not healthy for us.¹
How can we boost it?
Complete that task or activity you have put off
Celebrate the small and not so small wins!
Exercise - especially aerobic
Meditation/prayer²
Oxytocin: The Cuddler
What is it? Often called the "love drug" or "cuddle hormone", oxytocin is produced by the hypothalamus and its main function is to aid childbirth. It is also produced when we are in love and helps strengthen social bonds and trust between people. Research has shown the important role of oxytocin in psychological health and wellbeing by lowering anxiety and stress and promoting relaxation. Lower oxytocin levels have also been associated with increased depression.³
How can we boost it?
Physical touch - ask for that hug!
Cuddle/pat a dog or furry friend
Social and intimate connections with others
Listening to music
Serotonin: The Stabiliser
What is it? Serotonin is produced in the brainstem and impacts a number of brain areas responsible for stress responses, mood, sleep, appetite, sexuality and other bodily functions like breathing and body temperature. When you feel calm, emotionally regulated and happy, this neurotransmitter has likely had some influence. Low levels of serotonin have been linked to depression, which is why regulating serotonin levels in the brain is a core mechanism of "anti-depressant" drugs such as selective serotonin reuptake inhibitors (SSRIs).⁴
How can we boost it?
Daylight - exposure to daylight helps our circadian rhythm (body clock) sync early in the day to promote wakefulness and mood regulation during the day and sleep at night⁵
Exercise - especially aerobic
Meditation/prayer⁶
Endorphins: The Pain Relievers
What are they? Endorphins are our body's natural pain-killers; released in response to stress or pain by the hypothalamus and pituitary gland.⁷ They get their name from the term endogenous morphine; endogenous meaning our bodies produce it, and morphine, a reference to the opioid pain-killer that endorphins mimic. Of the 20 types of endorphins the most studied is beta-endorphin, which is associated with the pleasant feelings we can experience after pleasurable activities like sex or eating something delicious. Endorphins also help reduce anxiety and stress by promoting relaxation and calm.
How can we boost them?
Moderately intense exercise
Laughing - a good laugh not only boosts endorphins, it promotes changes in serotonin and dopamine
Daylight - one reason you feel good when you spend time outdoors is due to the ultraviolet light (photons) stimulating beta-endorphins in your body
Listening to music and dance - get grooving!
Endnotes
Proebstl, L., Kamp, F., Manz, K., Krause, D., Adorjan, K., Pogarell, O., … Kambeitz, J. (2019). Effects of stimulant drug use on the dopaminergic system: A systematic review and meta-analysis of in vivo neuroimaging studies. European Psychiatry, 59, 15–24. doi:10.1016/j.eurpsy.2019.03.003
Kjaer, T. W., Bertelsen, C., Piccini, P., Brooks, D., Alving, J., & Lou, H. C. (2002). Increased dopamine tone during meditation-induced change of consciousness. Brain research. Cognitive brain research, 13(2), 255–259. https://doi.org/10.1016/s0926-6410(01)00106-9
Neumann I. D. (2007). Oxytocin: the neuropeptide of love reveals some of its secrets. Cell metabolism, 5(4), 231–233. https://doi.org/10.1016/j.cmet.2007.03.008
Michely, J., Eldar, E., Martin, I. M., & Dolan, R. J. (2020). A mechanistic account of serotonin's impact on mood. Nature communications, 11(1), 2335. https://doi.org/10.1038/s41467-020-16090-2
Robertson-Dixon, I., Murphy, M. J., Crewther, S. G., & Riddell, N. (2023). The Influence of Light Wavelength on Human HPA Axis Rhythms: A Systematic Review. Life (Basel, Switzerland), 13(10), 1968. https://doi.org/10.3390/life13101968
Newberg, A. B., Wintering, N., Yaden, D. B., Zhong, L., Bowen, B., Averick, N., & Monti, D. A. (2018). Effect of a one-week spiritual retreat on dopamine and serotonin transporter binding: a preliminary study. Religion, Brain & Behavior, 8(3), 265–278. https://doi.org/10.1080/2153599X.2016.1267035
Corder, G., Castro, D. C., Bruchas, M. R., & Scherrer, G. (2018). Endogenous and Exogenous Opioids in Pain. Annual review of neuroscience, 41, 453–473. https://doi.org/10.1146/annurev-neuro-080317-061522