By Four chemicals impact our mood: endorphins, serotonin, dopamine and oxytocin. We spoke with Dr. Ana Isabel Sanz to find out how to boost them with simple habits.
The search for happiness is an inherent part of the human experience, and we now know that our brain plays a key role in this process. The so-called “happiness quartet” is responsible for those intense feelings of joy, satisfaction and well-being that we all crave.
To learn more about these fascinating chemicals, we spoke to Dr. Ana Isabel Sanz , an eminent psychiatrist and psychotherapist who heads the Ipsias Psychiatric Institute and the Department of Psychiatry at the Dionisia Plaza Rehabilitation Center in Madrid.
With vast experience in affective and anxiety disorders, as well as in child and adolescent development, Dr. Sanz offers us a detailed explanation of happiness hormones, as well as their relevance to the brain and well-being in our daily lives.
Why is it said that there are happiness hormones?
Happiness is an experience of satisfaction, well-being and joy. Although it is influenced by our beliefs, behaviours and social environment, it has a chemical basis in the brain. The so-called happiness hormones are neurotransmitters that are essential in the generation and regulation of these positive emotions.
According to a study published in the Journal of Clinical & Diagnostic Research , happiness is a mental state that occurs when the brain releases certain chemicals . These chemicals, such as dopamine, oxytocin, serotonin, and endorphins, act as messengers in the brain and trigger reactions that influence our mood, energy, and sense of pleasure.
Dr. Sanz points out that these hormones are not only responsible for this emotional avalanche, but that the brain and nervous system are protagonists in this process.
This is because they are the center of processing and awareness of these emotions, connecting them with our life and goals. Consequently, it naturally affects our behavior and general well-being.
So while happiness includes broader aspects such as beliefs and values , brain chemistry is fundamental to allowing us to experience and understand this much-desired state.
What is the function of these chemicals?
As Dr. Sanz explains, happiness hormones are chemicals produced by the brain that play a crucial role in regulating our emotions and mood. Below, we review the key aspects of each of them:
1. Endorphins: the body’s natural painkillers
According to Dr. Sanz, endorphins are small protein chains produced by the hypothalamus and pituitary gland . Their structure is similar to that of opiates, but without the risks associated with these drugs. They act as natural painkillers and improve our sense of well-being in several ways :
- Pain reduction : Endorphins help reduce both physical pain and emotional suffering by providing relief and comfort.
- Feeling of pleasure and calm : these substances stimulate pleasure and relaxation, while fixing a positive and pleasant impression in our memory.
- Mood enhancement : They elevate disposition and energy, while reducing anxiety levels , which contributes to better mental health.
- Strengthening the immune system : By helping to improve the body’s defenses, endorphins have a positive effect on the immune system.
- Cardiovascular protection : they help keep blood pressure low and reduce the harmful effects of stress, which protects cardiovascular health.
We produce endorphins, for example, when we exercise in a well-planned manner and when we eat certain foods rich in protein and amino acids. We also produce endorphins when we engage in sexual activity, when we meditate regularly, when we massage our bodies, when we laugh, and through specific techniques, such as acupuncture.
~ Dr. Sanz ~
2. Serotonin: the pillar of well-being
When talking about happiness hormones , Dr. Sanz clarifies that serotonin is one of the most important neurotransmitters in regulating our mood and long-term well-being. This hormone not only improves our mood, but also influences critical functions such as sleep, memory and concentration .
When serotonin levels are low, the effects can be significant and varied. On an emotional level, a serotonin deficiency can cause irritability, bad mood, and a general lack of motivation. In more severe cases, it can lead to mood disorders such as anxiety and even clinical depression, as explained by research from World Psychiatry .
According to Dr. Sanz, an insufficient level of serotonin is often linked to sleep problems , due to its impact on the production of melatonin: the hormone that regulates the sleep cycle. Similarly, serotonin deficiency also affects our cognitive abilities .
A lack of this neurotransmitter can interfere with memory, attention, and learning, which can decrease performance in personal and professional settings. Some recent research , such as one published in Ageing Research Reviews , even suggests that the brain’s serotonergic neurotransmitter system is involved in the development of Alzheimer’s disease.
3. Dopamine: the spark of pleasure
Dopamine is a crucial neurotransmitter associated with immediate pleasure and reward . Whenever we experience something rewarding, such as eating our favorite foods, achieving a goal, or enjoying a recreational activity, our brain releases dopamine, which makes us feel good and motivates us to repeat those behaviors.
However, Dr. Sanz points out that this ability to generate instant pleasure also has a dark side, as it can lead to addictive and compulsive behaviors . In response to the negative effects of dopaminergic overstimulation, the practice of “ dopamine fasting ” has emerged .
This concept involves temporarily limiting exposure to rewarding stimuli to reduce dependence on pleasure spikes. In the words of Dr. Sanz, ” When we talk about ‘dopamine fasting,’ we are actually referring to a restriction and rationalization of that form of stimulation .”
Dopamine fasting focuses on behavioral interventions that regulate the frequency and mode of exposure to stimuli such as social media, video games, and fast food.
This practice seeks to promote a more conscious and balanced use of sources of pleasure, which helps reduce addictive behaviors and promote more sustainable emotional well-being .
4. Oxytocin: the love hormone
Oxytocin is fundamental in the formation and strengthening of emotional bonds and interpersonal relationships. This hormone and neurotransmitter is essential for social interactions and emotional well-being. In fact, it is released in various situations that foster attachment and trust.
Both oxytocin and serotonin facilitate the approach and interest in other people. However, falling in love and lasting love involve the combination of several facilitating elements and personal interaction: a much more complex phenomenon than the mere elevation of a hormone.
~ Dr. Sanz. ~
This means that, although oxytocin is known as the love hormone , it does not determine whether we fall in love with someone. Rather, it promotes bonding with other people, as well as interest and emotional connection, which creates an environment conducive to deeper feelings emerging.
Daily habits to increase the “happiness quartet”
Dr. Sanz advises adopting certain habits in our daily lives to help increase the levels of happiness hormones and improve our emotional and physical well-being. Among them, the following stand out:
- Get regular exercise . Do planned exercise , such as running, swimming, or yoga. Physical activity increases the production of endorphins that decrease physical pain and emotional suffering, while improving mood.
- Eat a healthy diet . Include protein-rich foods such as lean meats, eggs, and legumes in your diet. These foods are high in tryptophan , phenylalanine, and methionine, which are essential for endorphin production.
- Have social and physical contact . Spend time with friends and family – don’t underestimate the power of a hug or a caress. Physical contact and positive social interactions release oxytocin, which promotes trust and attachment.
- Prioritize laughter and good humor . Look for opportunities to laugh every day, watch comedies, read funny books, or spend time with people who make you laugh and have a good sense of humor . Laughter releases endorphins, reduces stress, and promotes a sense of well-being.
- Practice meditation and mindfulness . Spend a few minutes each day doing meditation or deep breathing exercises . These practices can increase serotonin and endorphin levels, reduce anxiety, and improve emotional well-being.
- Lead a pleasurable sex life . Maintain a healthy sex life . Sexual activity releases endorphins and oxytocin, which promote well-being and attachment.
- Get enough rest . Try to maintain a consistent sleep routine and make sure you get between 7 and 9 hours of sleep per night. Getting restful sleep is essential for regulating serotonin and other neurotransmitters.
Happiness hormones are crucial for our emotional well-being
Through the release of endorphins, serotonin, dopamine, and oxytocin, our brains regulate our perception of pleasure, satisfaction, and attachment. Each of these hormones contributes to our experience of happiness in unique ways .
In light of this, as Dr. Sanz points out, try to adopt healthy habits in your routine to optimize the production of these hormones, improve your emotional well-being and enjoy a fuller and more satisfying life.