Improve mood: Here's how to naturally boost oxytocin, dopamine, serotonin, endorphins to feel good

Our brain is constantly working behind the scenes to regulate our mood and well-being. (Image: Canva)

Want a secret to feeling good? Whether it’s the thrill of achieving a goal, the warmth of a hug, or the joy of laughing with friends, our brain is constantly working behind the scenes to regulate our mood and well-being. This is where our "feel-good" chemicals—oxytocin, dopamine, serotonin, and endorphins—come into play.

These powerful hormones and neurotransmitters affect how we experience pleasure, manage stress, and even build relationships.

Know what? You can boost these chemicals naturally in your day-to-day life, helping you feel happier and healthier. Here’s how:

Oxytocin: The "love hormone"

• What it does: Oxytocin is linked to bonding, trust, and feelings of connectedness. It’s often released during moments of physical touch and emotional bonding, strengthening relationships.

• Physical touch: Hugging, cuddling, and holding hands increase oxytocin.
• Spending time with loved ones: Engage in meaningful conversations or activities with people you trust.
• Acts of kindness: Volunteering or helping others boosts oxytocin.
• Petting animals: Spending time with pets can increase oxytocin levels.
• Eye contact: Making eye contact builds trust and helps release oxytocin.

• What it does: Dopamine is associated with pleasure and reward. It is released when we achieve goals, experience something enjoyable, or receive praise.

• Set and achieve goals: Break large tasks into smaller ones for frequent dopamine boosts.
• Celebrate small wins: Acknowledge your accomplishments, even minor ones.
• Eat foods rich in tyrosine: Almonds, bananas, and lean proteins help increase dopamine.
• Exercise regularly: High-intensity activities can elevate dopamine levels.
• Practice gratitude: Reflecting on things you're grateful for can also boost dopamine.

Serotonin: The "mood stabiliser"

• What it does: Serotonin regulates mood, happiness, and overall emotional balance. It also plays a role in sleep, digestion, and appetite regulation.

• Spend time in the sun: Sunlight helps stimulate serotonin production.
• Exercise: Activities like walking, cycling, or swimming increase serotonin.
• Eat serotonin-boosting foods: Foods rich in tryptophan, like eggs, salmon, and nuts, can help.
• Mindfulness and meditation: These practices can boost serotonin by reducing stress.
• Get enough sleep: A healthy sleep routine supports serotonin levels.

• What they do: Endorphins are natural painkillers, released during physical exertion or stress. They help reduce pain and promote positive feelings, like the "runner's high."

• Exercise: High-intensity activities, such as running or dancing, release endorphins.
• Laughter: Laughing boosts endorphin levels, improving mood.
• Eat dark chocolate: In moderation, dark chocolate can trigger endorphin release.
• Spicy foods: Eating spicy foods can stimulate endorphin production.
• Listen to music: Enjoying your favourite tunes can increase endorphin levels.
• Practice deep breathing: Yoga and meditation promote relaxation and endorphin release.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.