Registered Performance Nutritionist for Thomas Franks Ltd and Author of the Brain Boost Diet Shares her top tips.
There are many hormones and neurotransmitters that can influence how you feel. Some of the more well-known chemicals that can boost your mood are dopamine, serotonin, endorphins, and oxytocin.
Here’s how to boost their levels.
Endorphins – these are natural pain killers and can increase a feeling of wellbeing
Hacks to boost levels
- Exercise
- Laughing
- Being creative – art, crafting, gardening
Serotonin – a well-known mood booster and can improve sleep patterns
Hacks to boost levels
- Eat foods rich in tryptophan, an amino acid that is converted to serotonin in the body. (e.g high-protein foods, like meat, fish, eggs, dairy, tofu and poultry). Include some carbohydrates to aid absorption.
- Add in fermented foods daily to keep your gut happy – around 95% of serotonin is produced in the gastrointestinal tract. This includes yogurt, kefir, kimchi and sauerkraut
- Get some sun. There is a link to being exposed to bright light and serotonin levels. Try and go for a walk in bright sunshine to boost mood. (also helps to boost your levels of Vitamin D, low levels can be linked to low mood)
- Exercise – Research shows that regular exercise naturally boosts mood.
Dopamine – a brain chemical (neurotransmitter) that boosts motivation, productivity, focus & concentration
Hacks to boost levels
- Listening to feel-good music
- Finishing a task or project you started
- Take on a new challenge – you can stimulate dopamine release by challenging yourself with new goals.
- Hugging initiates a cascade of beneficial brain chemicals including dopamine, serotonin, and oxytocin (the “love hormone”).
- Cuddle your pet
- Get a good night’s Sleep. Lack of sleep may reduce the number of dopamine receptors.
- Even one night of sleep deprivation results in the downregulation of dopamine receptors.
- Take a cold shower
- Exercise
- Stand more – Simply standing up frequently during the day can counteract the dopamine-draining effects of prolonged sitting.
- Get Outside – Sunlight increases the number of dopamine receptors and creates vitamin D which activates the genes that release dopamine.
- Meditate – One study found that a regular meditation practice can increase dopamine levels by as much as 65%!
- Get more protein in your diet. Eating a diet high in l-tyrosine (amino acid) can help ensure that you’ve got the basic building blocks needed for dopamine synthesis.
Oxytocin – Oxytocin known as the love hormone. Oxytocin can help us bond with loved ones. Having strong connections to others boosts mood.
Hacks to boost levels
- Stroking or cuddling your pet
- Exercise
- Sing
- Spend time with friends and family and be affectionate
- Show kindness to others and give compliments
- Holding hands
- Hug for 20 seconds
- Giving or receiving massage
- Cooking and sharing food with friends and family
- Get involved with community events and support others.
