For one, it can contribute to an imbalance of hormones, particularly dopamine, in your body. This can have a negative impact on your mood as well as your physical health. Certain foods can also have an impact on hormone levels, so note the following when meal planning for a happy hormone boost: Most of us are aware at least of testosterone and oestrogen and the roles they play in human development.

According to research, exposure to ultraviolet (UV) radiation from the sun can increase the production of serotonin. Bolbol-Haghighi N, et al. (2016). Effect of massage therapy on duration of labour: A randomized controlled trial.

Its purpose (outside of childbirth) is to strengthen bonds between humans, help parents bond with their babies, maintain family units and bring mates closer together. Setting aside 7 to 9 hours each night for sleep can help restore the balance of hormones in your body, which will likely help you feel better. Most of us don’t think about our hormones much in daily life, we know they exist, we know teenagers experience changes due to hormones and if you’re someone who menstruates it’s likely you’ve been accused (rightly or wrongly) of being ‘hormonal’ at least once.

According to research, dog owners as well as their dogs see an increase in oxytocin when interacting. Exercising! (how many 90s babies knew this already from watching Legally Blonde one too many times?) Going for a run, swim or cycle – aerobic exercise (cardio) is best for stimulating serotonin because it more easily releases Tryptophan into the bloodstream than other less strenuous forms of exercise. Tryptophan is what your body then converts into Serotonin According to studies, massage boosts endorphins and oxytocin. Older research found that massage also increases serotonin and dopamine.

Though you may absolutely not want one, a long hug after an argument with a loved one, lasting 20 seconds, will trigger maximum release of Oxytocin (as well as Serotonin, the mood stabilising and happiness hormone) making you feel closer, reducing stress and telling your brain that you feel safe and loved again. Mending the bond that felt broken with the warm, fuzzy, strengthening glue of Oxytocin. Yorks DM, et al. (2017). Effects of group fitness classes on stress and quality of life of medical students. It’s normal to experience some stress from time to time. But living with regular stress or dealing with highly stressful life events can cause drops in dopamine and serotonin production. This can negatively affect your health and mood, making it harder to deal with stress. Serotonin: This hormone and neurotransmitter helps regulate your mood as well as your sleep, appetite, digestion, learning ability, and memory. According to a small 2017 study looking at 12 young men, social laughter triggered endorphin release. Research supports this finding.

Weinstein D, et al. (2016). Group music performance causes elevated pain thresholds and social bonding in small and large groups of singers.Krishnakumar D, et al. (2015). Meditation and yoga can modulate brain mechanisms that affect behavior and anxiety—a modern scientific perspective. The enjoyment you get from eating something delicious can trigger the release of dopamine along with endorphins. Sharing the meal with someone you love, and bonding over meal preparation, can boost oxytocin levels. If you’re familiar with meditation, you might already know of its many wellness benefits — from improving sleep to reducing stress. Saanijoki T, et al. (2022). Aerobic fitness is associated with cerebral μ-opioid receptor activation in healthy humans. If you really want to feel those happy hormones, note that dancing and sex both lead to endorphin release, while orgasm triggers dopamine release.

At certain times of your cycle and when hormones change in your body, the hormones can affect many different things within the body such as brain function, libido, appetite, pain tolerance, acne, metabolism, anxiety levels and much, much more - the list really is endless. Why is cycle syncing beneficial? Looking to boost your serotonin level? Spending time outdoors, in sunlight, is a great way to do this. Include a few friends: A small 2017 study of medical students found evidence to suggest group exercise offers more significant benefits than solo exercise. Dopamine: Known as the “feel-good” hormone, dopamine is a neurotransmitter that’s an important part of your brain’s reward system. It’s associated with pleasurable sensations, along with learning, memory, and more. Experts studying the effects of supplements have found varied results. Many studies involved animals only, so more research is needed to help support the benefits of supplements for humans.Petersson M, et al. (2017). Oxytocin and cortisol levels in dog owners and their dogs are associated with behavioral patterns: an exploratory study.