6 ways to boost happy hormones

Have you ever felt burnout and in a low mood? Here are 6 tips to help you boost your happy hormones serotonin, oxytocin, dopamine and endorphins!

1. Tune in with the beat 

   • Listening to some music boosts your dopamine production, which affects our mood and emotions. The amygdala, a region of the brain involved in mood and emotions, directly processes music. Research has also shown that music improves feelings of anxiety, depression and improves sleep quality. 

   • Singing in the shower or in the car also helps increase “feeling happy” hormones and acts as a stress relief after a long day of work or traffic jams! ;) 

2. Healthy body, healthy mind​​​​​​​

   • As the saying goes, badan sihat, minda cergas! Exercising is certainly an effective way to release some endorphins. A challenging workout such as hiking or a short 30 minute gym can make you feel you feel good about yourself and cause you to experience exercise-induced euphoria. Endorphins will also interact with your brain's pain receptors in a way that actually decreases your perception of pain.

   • If you are working from home, take a walk outside and get a quick 10 minutes sunbathing to absorb that extra “sunshine vitamin”, vitamin D, which increases your immunity, improves your mental health and optimizes physical performance. 

   • Having adequate and restful sleep of 7 to 9 hours prevents you from feeling groggy the next day and ensures productivity in your workplace. 

3. Stressed spelled backwards - Dessert!

   • ​​​​​​​Malaysia is a food haven with a diversity of exotic cuisine! Once a while, reward yourself by enjoying some desserts, as sugar causes your brain to release serotonin. But do eat them in moderation! 

   • Do remember to eat a healthy balanced diet as well! Nutritious food with complex carbs, including sweet potatoes, rolled oats, lean proteins and a mixture of colorful veggies can increase serotonin availability in your brain, hence lifting your spirits! During your cheat day, dig into some happy-hormone boosting food including chili which includes capsaicin, dark chocolate, or fruits such as berries or bananas. 

4. Laughter is the best medicine

   • ​​​​​​​Laughing lowers stress, boosts the immune system and generally improves mood. On a side note, research has shown that laughter helps you relax and recharge, strengthens relationships, reduces heart diseases, and helps you live longer! Watch your favorite Netflix movie or crack some jokes with your friends and family to release some of that happy hormone endorphins. 

5. Random acts of kindness

   • ​​​​​​​Doing something nice for your friends and family can boost some of the positive vibes! Simple things like washing the dishes, surprising your family or friends on their birthday, or spending time with your grandparents strengthens your relationships. 

   • Giving a smile to someone on the street can make someone feel fuzzy and warm on the inside! A random act of kindness towards a stranger can spread love and make the world a happier place for everyone.​​​​​​​

6. Remember to love yourself

   • ​​​​​​​Do remember to have a moment of rest. Taking a break from the world, being content being by yourself, and treating yourself once in a while is a form of self-love. Pampering yourself by getting a massage, wearing your favorite outfit, or having a bubble bath once a while can boost your happiness and physical health. You've probably heard the example of the overflowing teacup. In order to offer others around us, we must first fill our own cup by being healthy ourselves before aiding others.   

   • Writing a diary or journaling is a self-healing method. Immerse yourself with love and gratitude towards your family members. 

   • Do not be afraid to seek advice and help from a family member or counselor. Asking for help is a sign of strength and not a form of weakness. Understand that you are not alone in this journey. There are many people who care for you and love you for who you are. 

This article is written by Rosamund, Bpharm(Hons) (DOC2US),
reviewed by Dr. Ng Shuk Sing, MBBS​ (DOC2US)

Reference: 

1. NDTV. (2023, January 10). Mental Health: Here's How You Can Boost Happy Hormones Through Simple Lifestyle Changes. Retrieved from https://www.ndtv.com/health/heres-how-you-can-boost-happy-hormones-through-simple-lifestyle-changes-3677122 
2. Henry Ford Health. (2021, May 3). How To Boost Feel-Good Hormones Naturally. Retrieved from https://www.henryford.com/blog/2021/05/how-to-boost-feel-good-hormones-naturally 
3. North Shore University Health System. (2020, December 31). 9 Health Benefits of Music. Retrieved from https://www.northshore.org/healthy-you/9-health-benefits-of-music/#:~:text=Music%20can%20boost%20the%20brain%27s,It%20reduces%20stress 

Written By

Rosamund, Bpharm(Hons)DOC2US

Reviewed By

Doc2us Medical Board