Pleasure hormones: how to get them

August 22, 2010

Dopamine, serotonin, endorphins. How to get more “pleasure hormones” without harming yourself?

The human body produces many substances that cause pleasant sensations: pleasure, good mood, euphoria. Biochemists call all these substances neurotransmitters because they are responsible for the transmission of nerve impulses. However, in common parlance, for some reason, many people call dopamine, serotonin and endorphins pleasure hormones. The question arises: how can a person get more of these same “hormones” without harming his health?

Dopamine: my favorite

Dopamine transmits nerve impulses in the mesolimbic pathway of the brain, which is responsible for the expression of pleasure
. The higher the dopamine level, the brighter the sensations.

Pleasure hormones

Serotonin, dopamine, endorphins - these substances are often called pleasure hormones. How do they work? Read our fact sheet.

No one will deny themselves pleasures.
That's why people strive to increase their dopamine levels in the brain. However, everything is not so simple here. The simplest idea seems to be to take dopamine as a medicine. But it is not only a neurotransmitter responsible for the transmission of nerve impulses, but also a normal hormone that affects the functioning of the heart. And drinking cordials just for fun is extremely dangerous. But substances that cause the production of dopamine in the neurons of the mesolimbic pathway are common. These are alcohol
and
nicotine
.
In addition, other components of tobacco smoke, as well as some drugs (for example, cocaine
) block the destruction of dopamine after it has the expected effect - and the level of pleasure in the brain increases.
However, alcohol, nicotine and other drugs are called that because they cause addiction, in addition to other serious health consequences. So the pleasure received is bought at too high a price. In addition, giving up stimulants when addiction has already formed leads to so-called withdrawal
, so it’s better not to start at all. What then remains? What brings joy. For example, sex with a loved one causes a strong release of dopamine. Music and any other pleasurable activities produce approximately the same effect. By the way, even thoughts about the upcoming pleasant task cause the release of dopamine.

Oxytocin

Oxytocin is also called the “love hormone” as it promotes intimacy, trust, emotional connections and strengthens relationships.

It is produced by men and women during orgasm, and by mothers during childbirth and breastfeeding.

Researchers from Claremont Graduate University

in California conducted an extensive study of the effects of oxytocin on women and found that the release of oxytocin is closely related to the level of satisfaction with life. It
plays a greater role in physiology and happiness in women than in men
.

Oxytocin helps us stay faithful to our partner and promotes healthy relationships. Men in monogamous relationships who received a boost of oxytocin were more likely to maintain physical distance from unrelated single women than those who did not receive oxytocin.

Serotonin: food and solar panels

If dopamine is the “pleasure hormone,” then serotonin is the “good mood hormone.” Its release in the body leads to improved mood
and increased physical activity.
But a lack of serotonin leads to depression. There are medications that increase serotonin levels in the body. This is what antidepressants do: they block the reuptake of serotonin at synapses after serotonin has served its purpose. But you should never use them without a doctor’s prescription. Without an individual prescription, it is very easy to exceed the dose, and excess serotonin in the body can even lead to death. In addition, unlike dopamine, serotonin levels can be more or less safely increased by eating something suitable. The fact is that serotonin is formed in the body from the amino acid tryptophan, and that is why foods rich in tryptophan
(for example, dark chocolate, nuts, dates and bananas) also lead to some emotional uplift.
A kind of natural antidepressant. However, you need to remember that these products are high in fat or sugar. Therefore, you shouldn’t eat chocolate bars or kilograms of bananas to improve your mood. But there are no such restrictions for eating tomatoes
, which are also rich in tryptophan.
Causes an increase in serotonin levels and sweetness
.
Here, the chemical path from food to the brain takes longer: glucose arriving as part of carbohydrates causes the release of insulin into the blood, which stimulates the decomposition of proteins into amino acids in tissues, and, accordingly, an increase in the level of tryptophan in the blood. But there is danger here too. Firstly, excess carbohydrates lead to excess weight. And, secondly, there is a chance to get “sweet tooth syndrome”: the body quickly gets used to the fact that sweets lead to an increase in serotonin levels, and at any hint of depression, it demands as many additional sweets as possible. In addition, the synthesis of serotonin in the body is stimulated “on its own” - thanks to sunlight
. This is why many people feel depressed if they are nocturnal or in winter. So it is useful to take most of your vacation not in the summer, when there is already a lot of sun, but in the cloudy season - late autumn and winter. Go to a place where daylight hours are still long enough. Just don't get carried away with tanning. Sunburn and melanoma are too much to pay for excess serotonin, and it can be light even where the temperature is too low for visiting the beach.

Hormones - how do they affect well-being and mood?

16.09.2019

hormone is responsible for every mood and emotion . For health, it is necessary to maintain a balance of each of them. Today you will learn what hormones and what they are responsible for.

Serotonin

This hormone is responsible for the production of happiness, good mood, and it also regulates vascular tone and labor. This substance also promotes arousal. blood clotting will improve . And if the level of the hormone decreases significantly, this can lead to various mental illnesses and headaches, productivity will also decrease, and the need for sweets will appear.

You can increase your serotonin levels with the following foods: cheese, dates, tomatoes, cocoa, plums and many others. Artificially increasing the hormone (drug use) can cause death.

Endorphins and dopamine

Endorphins are hormones that promote a good mood and reduce pain. Interesting fact: the structure of endorphins is similar to the structure of various drugs (opiates).

Dopamine also has a positive effect on mood. It is produced in the brain when achieving any goals; this hormone motivates for further success. Dopamine levels rise when you eat your favorite, tasty food. Due to a lack of dopamine, a person may develop apathy. Smoking and alcohol reduce the level of the hormone , and magnesium and zinc raise it.

Estrogen and testosterone

These sex hormones influence the emotional state. Estrogen is a female hormone that contributes to the formation of a female figure during puberty. Low levels of this substance can provoke nervousness, frequent mood swings, tearfulness and aggression. Estrogen is responsible for the appearance of women and changes in the level of this hormone will affect many factors. For example, the condition of your hair and skin may worsen.

Testosterone is a male hormone that influences puberty. But this hormone is important not only for males, but also for women. Due to insufficient testosterone levels, a person becomes soft, sensitive and emotional.

Oxytocin

This substance is called the “love hormone” because it promotes positive feelings towards your partner and children. A sufficient level of oxytocin improves mood, normalizes sleep and calms nerves . Oxytocin also helps breastfeeding mothers release milk. The level of this hormone increases when caring for loved ones or when eating certain foods.

Thyroid hormones

This substance affects the pulse, or rather speeds it up. The hormone also has a significant effect on mood; if thyroid levels decrease, the person will experience apathy, weakness, and reluctance to do anything. Too high a hormone will contribute to a bad mood, overexcitation, rapid fatigue and nervousness.

Published in Endocrinology Premium Clinic

Endorphin

Endorphins are released in response to pain and stress, helping to reduce anxiety levels. Getting your second wind while running is also a result of endorphins.

It acts as an analgesic and sedative, reducing the perception of pain. Endorphins suppress the transmission of pain signals to the central nervous system by binding to opioid receptors (the body's natural morphine).

How endorphins are produced

Exercise exercise
, including cardio training, especially running.
Laughter is the easiest way
trigger the release of endorphins. Even the anticipation of laughter, such as attending a comedy show, can increase endorphin levels.
Treat yourself to aromatherapy. Vanilla and lavender scents
associated with the production of endorphins.
Include in your diet dark chocolate and spicy food
— it also causes your brain to release endorphins.

Nutrition

The pleasure of delicious food is an effective means of combating a bad mood. Nutrition should be balanced and include:

meat, fish, dairy products (protein, iodine);
eggs, liver, cabbage, bananas, rice (B vitamins);
greens (vitamin K);
nuts;
chocolate.

If there is a risk of transition from a depressed state to the stage of depression, you should take a vitamin B complex in the morning. An active, purposeful lifestyle, love for children and loved ones, fresh air, sound sleep will not allow you to remain in a state of sad inaction for a long time. But sometimes it is useful to be sad when the body and consciousness relax.

To read: Sleep hormone on guard of youth

Estrogen

This hormone helps form serotonin and protects you from irritability and anxiety, keeping your mood stable.

Estrogen levels drop during menopause, and habits such as smoking or intense exercise can reduce them.

An imbalance of the female hormones estrogen and progesterone in premenopause also negatively affects mood.

Estrogen levels can be balanced by learning how to manage stress, as the stress hormone cortisol often interferes with the production and function of this hormone.

How to produce estrogen

Increase your estrogen levels reducing stress
. Do yoga, meditation, or take a hot, relaxing bath. Choose an activity that suits you best.
Knitting or listening to your favorite music
also effective in combating stress.

How to overcome sadness?

Mild despondency can develop into a gloomy and depressed mood, and then into depression. It is possible to overcome sad thoughts. To overcome a sad mood, especially in the cold season, you need to do the following:

cry to your heart's content;
get some sleep;
spend more time in the fresh air during the daytime.

Along with tears, adrenocorticotropic hormone and prolactin will go away, and sadness will be replaced by calm. When tears flow, the nervous system discharges. Thanks to crying, the lungs are pumped and the blood is saturated with oxygen. Sleep is nature’s best protector against stress: it restores energy levels and builds psychological defense. Artificial lighting cannot replace the sun. Walking on a cloudy day is healthier than being under bright spotlights.

Serotonin, a hormone whose level determines a good mood, will increase after a sweet dessert. Dark chocolate, a piece of cake, a pastry are the best cure for the sadness hormone. Moderate physical activity in the fresh air will help consolidate the positive results and will not spoil your figure.

Foods rich in vitamin B will help increase the concentration of regulators: serotonin, estrogen, prolactin. The content of protein and iodine affects the percentage of progesterone, dopamine, and thyroxine.

Iodine deficiency reduces the level of thyroid hormones (thyroxine). The result will be lethargy, apathy, indifference, which can be attributed to a painful type of melancholy. Dopamine influences such behavioral reactions as determination and determination. Indecisiveness and self-doubt do not contribute to maintaining a good mood. Such people are often depressed.