Explore 13 Best Happy Hormones Foods To Combat Stress

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Published on: 06-Feb-2024

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Explore 13 Best Happy Hormones Foods To Combat Stress

Explore 13 Best Happy Hormones Foods To Combat Stress

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Do you know that you can change your mood by eating certain foods or happy hormones food? Well, in today's fast-paced life, happiness often seems elusive. However, certain hormones can reduce stress levels and boost your overall well-being. 


These hormones are chemicals that act as messengers and are produced by different glands in your body. They circulate in your bloodstream and perform various functions. Some of these hormones, known as neurotransmitters, play a vital role in regulating your mood and promoting positive feelings such as happiness and pleasure. 


The key to a joyous and fulfilling life might be closer than you think – within the intricate balance of hormones in your body. Let's delve into the fascinating world of happy hormones and explore a variety of happy hormones food that can help boost your mood, relieve stress and pave the way for a happier and healthier life.

Table Of Contents

1. What Are Happy Hormones?

2. What Foods Increase Happy Hormones?

3. Types Of Happy Hormones 

4. Happy Hormones Benefits 

4. Dietitian Recommendation 

5. The Final Say

6. FAQs

7. References

What Are Happy Hormones?

Our bodies produce several hormones that significantly impact our mood and sense of well-being. These "happy hormones," as they're often called, play crucial roles in regulating emotions, motivating us, and fostering social connections. There are mainly 4 hormones that are referred to as happy hormones which will be discussed later in this blog. 

Further, to feel better and prevent depression, it’s important to know what to eat to balance your hormones. Understanding these hormones enables us to make informed choices that support their production, potentially leading to a brighter mood and a more fulfilling life. 

 

Also Read: Effect Of Happy Hormones On Weight Loss

What Foods Increase Happy Hormones?

Let's explore a variety of foods that can naturally support the production of the 4 hormones for happiness. Below is the list of the foods to increase happy hormones in your body.


                                        Serotonin-Boosting Foods

Dark Chocolate

Acts as a mood enhancer if consumed in moderation, dark chocolate can stimulate serotonin release. It is one of the most important foods that make up at the top of the happy hormones food list.

Nuts and Seeds

Contain tryptophan and are excellent serotonin boosters which are present in almonds, walnuts, and sunflower seeds.

Salmon

Aids in serotonin production and is present in salmon along with omega-3 fatty acids that support brain health.


Also Read: Foods For Improving Memory


                                        Dopamine-Boosting Foods

Bananas

Bananas contribute to dopamine production due to the presence of tyrosine and hence it is said to be the best food for happy hormones.

Avocados

Avocados support dopamine synthesis and are packed with tyrosine and healthy fats.

Lean Proteins

Chicken, lean beef, and turkey are rich in tyrosine and promote dopamine release.

Eggs

A good source of tyrosine and other essential amino acids.



                                        Endorphin-Boosting Foods

Spicy Foods

Providing natural high capsaicin in spicy foods triggers endorphin release.

Citrus Fruits

Once again, dark chocolate makes the list by promoting endorphin production.

Bell peppers


Bell peppers are a great source of vitamins C, A, B6 and B9. They are also abundant in flavonoids or phytonutrients, these are natural compounds that help in managing the symptoms of cardiovascular disease and also keep your hormones balanced.



                                          Oxytocin-Boosting Foods

Berries

Berries contribute to overall well-being and can indirectly support oxytocin release as they are packed with antioxidants.

Leafy Greens

Fostering an environment conducive to oxytocin production leafy greens are rich in nutrients, and contribute to a healthy body.

Nuts

Almonds and cashews contain nutrients that support oxytocin release.


Also Read: 10 Types Of Berries In India And Their Benefits 

Types of Happy Hormones


There are 4 hormones for happiness which include:

1. Serotonin: The Feel-Good Hormone

It plays a significant role in regulating mood, appetite, and sleep, and serotonin is known and referred to as a "feel-good" hormone. Foods that boost serotonin production include those rich in tryptophan, an amino acid that serves as a precursor to serotonin, as low serotonin levels are linked to feelings of depression and anxiety.

2. Dopamine: The Reward Hormone

It plays a crucial role in the brain's reward system as dopamine is associated with pleasure, reward, and motivation. and is linked to feelings of accomplishment and satisfaction. Foods often contain tyrosine, another amino acid that serves as a precursor to dopamine that enhances dopamine levels.

3. Endorphins: The Natural Painkillers

Foods that stimulate endorphin release are generally linked to a healthy and active lifestyle. These hormones are often released during exercise, laughter, and certain activities. As endorphins are the body's natural painkillers, These hormones not only alleviate pain but also induce a sense of euphoria and well-being.

4. Oxytocin: The Bonding Hormone

It enhances trust, empathy, and connection with others. And are often associated with communal and intimate experiences. Known as the "love hormone" or "bonding hormone," oxytocin is released during social bonding activities.


Also Read: Exercise To Balance Hormones In Your Body

Happy Hormones Benefits

After reading about the food to increase happy hormones, here are the benefits associated with the happy hormones that you might be unaware of: 

1. Improved Mood

Adequate levels of these neurotransmitters contribute to an overall positive mood and a sense of well-being. Serotonin and dopamine, the happy hormones, are closely linked to the feeling of happiness and pleasure.

2. Stress Reduction

They help to modulate the body's response to stress, serotonin and endorphins provide natural stress relief, reduce the impact of stressors and promote a more relaxed state.

3. Enhanced Motivation And Reward

Optimal dopamine levels are associated with increased drive, focus, and a sense of accomplishment. Dopamine, also known as the "reward hormone," plays an important role in motivation and goal-directed behaviour. 

4. Better Sleep Quality

Serotonin levels contribute to better sleep quality and a more consistent sleep pattern. Serotonin, which is converted into melatonin, helps regulate the sleep-wake cycle.

5. Increased Social Bonding

Elevated oxytocin levels contribute to stronger social connections and improved relationships. Oxytocin, also known as the "love hormone" or "bonding hormone," plays a crucial role in social bonding, trust, and empathy. 

6. Regulated Appetite

Imbalances in serotonin levels may contribute to overeating or cravings for specific foods. Serotonin is involved in regulating appetite and promoting a sense of satisfaction after eating. 

7. Positive Effects On Mental Health

Supporting the production and release of these neurotransmitters can help manage and boost mental health. Adequate levels of these chemicals reduce the risk of mood disorders like depression and anxiety.

8. Improved Cognitive Function

Balanced dopamine levels contribute to optimal cognitive performance. It also plays an important role in cognitive functions like attention, learning, and memory. Dopamine, in addition to its role in motivation, 

9. Enhanced Immune Function

A positive mood can support the body's ability to fight off infections and illnesses. Positive emotions associated with happy hormones have been linked to improved immune function. 

10. Cardiovascular Health

Lower stress levels are associated with a lower risk of heart disease. These hormones can positively impact cardiovascular health. Studies suggest that positive emotions and reduced stress are influenced by happy hormones.

11. Longevity

Happy hormones are truly the secret to longevity and good health. Their balanced levels may contribute to a healthier and potentially longer life. The combination of reduced stress, improved mood, and overall well-being is associated with optimal health improvement mentally and physically.


Also Read: How Do Hormones Impact Weight And Fat Storage? 

Dietitian Recommendation

Optimise your mood by incorporating serotonin-boosting foods like turkey and nuts. Include dopamine-rich choices such as bananas and lean proteins. Enhance endorphin release with spicy foods and dark chocolate. Prioritise a colourful array of fruits for overall well-being. 


Dt- Akshata Gandevikar

The Final Say

Understanding the connection between the happy hormones food and mood regulation allows us to make informed choices that contribute to a happier and more balanced life. By adding this variety of nutrient-rich foods to your diet, you can positively influence your body's production of happy hormones. 


So, the next time you reach for a snack or plan a meal, consider the impact it may have on your body's intricate hormonal dance – and let the journey to a happier you begin with the choices you make on your plate.

FAQs

1. Can lifestyle factors like exercise complement the effects of happy hormone foods?

Absolutely, regular exercise synergises with a balanced diet to enhance the production of happy hormones, promoting overall happiness. 


2. Is individual response to happy hormone foods consistent, or does it vary?

Responses can vary, and factors like metabolism and overall health influence how individuals respond to foods that impact happy hormone production. Consult a professional for personalised advice.


3. What is the strongest happy hormone?

Dopamine is considered the strongest happy hormone of all.


4. How can I increase my happy hormones?

Here are certain activities that you can do to along with eating happy hormones food are:

  • Exercise

  • Light exposure to sunlight

  • Eating chocolate 

  • Focus on eating foods that are high in tryptophan

  • Playing with pets

  • Hugging or kissing a loved one

  • Meditating


5. Which foods make you happy?

Some happy hormones food are:

  • Dark chocolate

  • Bananas

  • Coconut

  • Coffee

  • Avocado

  • Berries

  • Mushrooms


6. What are the best fruits for happy hormones balance in the diet?

Here are examples of fruits associated with promoting happy hormones balance:

  • Serotonin-bosting fruits: Berries (e.g., strawberries, blueberries, raspberries), Bananas

  • Dopamine-boosting fruits: Avocados, Bananas

  • Endorphin-boosting fruits: Citrus Fruits (e.g., oranges, grapefruits)

  • Oxytocin-boosting fruits: Berries (e.g., strawberries, raspberries)

References

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