The Feel Good Hormones and How To Boost Them

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By Margot Rutigliano, CPT, Pn2, CHC | Founder of Vita Vie Retreat

We all want to feel good, right? Whether it’s that rush of joy after a great workout, the sense of calm after a peaceful walk in nature, or the warm connection we feel after spending time with loved ones—those feelings aren't as elusive as they might seem. In fact, we don’t have to wait for them to happen by chance. The truth is, those feel-good moments are rooted in our biology, and with a little know-how, we can actively trigger them.

Our bodies are designed to release specific hormones that enhance our mood, reduce stress, and even foster deeper connections with others. From dopamine, the reward-seeker, to oxytocin, the love hormone, these powerful chemicals are within our reach—no complex tricks needed.

In this post, I’ll guide you through a simple "feel-good hormone menu," outlining practical ways to boost each of these natural mood lifters. Ready to feel better on demand? Let’s dive in.

1. Dopamine (The Reward Hormone)

Purpose: Dopamine is involved in reward, motivation, and pleasure. It spikes when you achieve goals or experience something enjoyable.

Dopamine Menu:

  • Set and achieve small goals: Break larger goals into small, achievable tasks.

  • Celebrate accomplishments: Reward yourself with something enjoyable after completing a task (e.g., a treat, a walk, or a break).

  • Listen to upbeat music: Dopamine is released when listening to music that you enjoy.

  • Practice gratitude: Reflecting on things you're thankful for can trigger dopamine release.

  • Engage in creative activities: Painting, writing, or playing an instrument stimulates dopamine.

  • Exercise: Any physical activity, from walking to strength training, increases dopamine.

2. Serotonin (The Mood Stabilizer)

Purpose: Serotonin helps regulate mood, happiness, and overall well-being. Low serotonin levels are linked to depression.

Serotonin Menu:

  • Spend time in the sun: Natural sunlight increases serotonin production.

  • Practice mindfulness or meditation: Calming activities help boost serotonin levels.

  • Eat serotonin-boosting foods: Foods rich in tryptophan (e.g., turkey, eggs, salmon, seeds, nuts, bananas).

  • Get some aerobic exercise: Activities like walking, jogging, or cycling increase serotonin levels.

  • Help others: Acts of kindness, volunteering, or simply making someone else smile boost serotonin.

  • Connect with nature: Walks in nature, visiting a park, or being near water can enhance serotonin production.

 
 


3. Endorphins (The Pain Reliever)

Purpose: Endorphins act as natural painkillers and help reduce stress and discomfort while boosting happiness.

Endorphins Menu:

  • Exercise: High-intensity workouts or activities that get your heart rate up (like running or HIIT) release endorphins.

  • Laugh: Watch a funny movie or spend time with friends who make you laugh.

  • Eat dark chocolate: A small piece of dark chocolate can trigger the release of endorphins.

  • Practice yoga or stretching: These activities release endorphins while promoting relaxation.

  • Try aromatherapy: Scents like lavender, vanilla, or peppermint can help release endorphins.

  • Enjoy a warm bath: Relaxing in a warm bath or sauna stimulates endorphin release.

4. Oxytocin (The Love Hormone)

Purpose: Oxytocin promotes feelings of love, trust, and bonding. It is commonly known as the "cuddle hormone."

Oxytocin Menu:

  • Hug someone: Physical touch, like hugging or holding hands, increases oxytocin.

  • Cuddle with a pet: Spending time with animals and giving them attention boosts oxytocin levels.

  • Spend quality time with loved ones: Engaging in meaningful conversation or simply being close to someone you care about raises oxytocin.

  • Give a compliment: Genuine, positive interactions with others can trigger oxytocin.

  • Perform acts of kindness: Helping others, even in small ways, increases feelings of connection and oxytocin.

  • Engage in deep conversations: Building trust and connection through conversation boosts oxytocin.

This menu provides a variety of simple, enjoyable ways to naturally boost your feel-good hormones and enhance your overall well-being. Each activity is tied to promoting a more balanced, happier mindset.

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