Endorphins, serotonin, dopamine are called the feel-good hormones… How do these hormones and neurotransmitters affect our mood and what can we do to increase their secretion?
Hormones are small chemical messengers in charge of very important missions for the functioning of our body, one of which is the regulation of our mood. So let’s see which hormones govern our mood and how we can influence them.
Endorphins. They are produced in the pituitary gland of the brain and calm us, give birth to a feeling of pleasure, and neutralize the high levels of adrenaline.
It is no coincidence that the body’s natural painkillers are considered to strengthen the defense and are a shield of protection against cell aging.
Even the memory of a pleasant experience promotes the production of endorphins. So when you feel down, focus on a memory that will make you smile again.
Serotonin. The relationship of this chemical messenger of the brain with mood is strong and proven, while it also seems to affect memory. It is considered the natural sedative of the mind.
The amino acid tryptophan is the basic building block of serotonin, which is why boosting our diet sources of tryptophan (dairy, poultry, bananas, nuts) promotes its production.
Dopamine. Every time we do something that satisfies us e.g. we enjoy food, drink or sexual intercourse, dopamine is secreted, the neurotransmitter of reward and pleasure.
Tyrosine is a precursor to dopamine. When tyrosine is not enough in our body dopamine levels decrease, as well as blood pressure and body temperature. Sources of tyrosine are protein-rich foods such as dairy, legumes, and nuts.
Feel-Good Hormones – The Diet That Helps
–Dark chocolate contains serotonin and promotes the production of endorphins.
-Whole grains, fruits, vegetables, and legumes increase the amino acid tryptophan, which is a structural component of serotonin.
–Fatty fish, flaxseed, and nuts contain omega-3 fats that have a positive effect on mood by affecting the levels of neurotransmitters in the brain.
Feel-Good Hormones – The Lifestyle That Makes the Difference.
- We exercise because regular exercise is known to improve good mood.
- We also listen to music – whatever kind of music pleases us.
- We sing and dance on any occasion.
- We walk in the sun. Vitamin D that the body synthesizes when exposed to the sun, increases serotonin levels.