Four happiness hormones - Part 1 in English Health by Dr. Bhairavsinh Raol books and stories PDF | Four happiness hormones - Part 1

Four happiness hormones - Part 1

There are four hormones which determine a human's happiness so known as happiness hormones or feel good hormones.These are
(1) Endorphins,
(2) Dopamine,
(3) Serotonin,
(4) Oxytocin.

Activities that boost Feel-Good Hormones:
•Cuddling with a loved one.
•Experimenting with aromatherapy.
•Getting a massage.
•Having sex.
•Listening to feel-good music.
•Spending time outdoors.
•Taking nap
•Watching comedy

It is important we understand these hormones,
as we need all four of them to stay happy.

(1) Endorphins:
Let's look at the first hormone the Endorphins. These are a group of hormones secreted within the brain and nervous system and having a number of physiological functions. They are peptides which activate the body's opiate receptors, causing an analgesic effect.

Chemical structure:
α-Endorphin is an endogenous opioid peptide with a length of 16 amino acids, and the amino acid sequence as follows: Tyr-Gly-Gly-Phe-Met-Thr-Ser-Glu-Lys-Ser-Gln-Thr-Pro-Leu-Val-Thr.
With the use of mass spectrometry, Nicholas Ling was able to determine the primary sequence of a-endorphin.

Endorphins are released by the hypothalamus and pituitary gland in response to pain or stress, this group of peptide hormones both relieves pain and creates a general feeling of well-being. The name of these hormones comes from the term "endogenous morphine." "Endogenous" because they're produced in our bodies.
Endorphins are chemicals (hormones) your body releases when it feels pain or stress. Endorphins help relieve pain, reduce stress and improve your sense of well-being.They're released during pleasurable activities such as exercise, massage, eating and sex too.

Endorphins also trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as "euphoric." That feeling, known as a "runner's high," can be accompanied by a positive and energizing outlook on life.

When we exercise, the body releases Endorphins.
This hormone helps the body cope with the pain of exercising. We then enjoy exercising because these Endorphins will make us happy.
Laughter is another good way of generating Endorphins.
We need to spend 30 minutes exercising every day, read or watch funny stuff to get our day's dose of Endorphins.

Here are the 8 ways to boost endorphins
•Exercise. Exercise is well known for its mood-boosting effects and role in decreasing symptoms of depression and Anxiety.
•Laugh. The saying rings true: Laughter is the best medicine.
•Listen to music.
•Get acupuncture.
•Eat dark chocolate.
•Have sex.

Cocoa (the primary ingredient used to make chocolates), according to various studies, triggers the brain to release endorphins, the “feel good” hormones. However, dark chocolate triggers maximum endorphin release. This is unlike milk chocolate, its creamier counterpart.

Deficiency if endorphins:
Because endorphins help relieve stress, researchers
speculate a deficiency of endorphins could contribute to higher anxiety. Studies have shown that anxiety is more likely if you have lower overall levels of endorphins. Endorphins also aid "coping" behavior in response to a stressful experience.
There are both genetic and non-genetic factors that can contribute to endorphin deficiency.Some conditions associated with endorphin deficiency are: Anxiety, Substance use disorders.

Vitamin C is the best vitamin for endorphins:
Research says that vitamin C modulates the release of endorphins. You can easily supplement with vitamin C or try to obtain it directly from your diet.

Moderate-intensity exercise may be best for release of endorphins.
A 2017 study found that 22 participants experienced euphoric feelings linked to endorphin release after an hour of moderate-intensity exercise. Moderate exercise means your heart rate and breathing speed up.

(2) Dopamine:
The second happiness hormone is Dopamine.
Dopamine is a type of neurotransmitter and hormone. is an organic chemical of the catecholamine and phenethylamine families. Dopamine constitutes about 80% of the catecholamine content in the brain. It is an amine synthesized by removing a carboxyl group from a molecule of its precursor chemical, L-DOPA, which is synthesized in the brain and kidneys.
It plays a role in many important body functions, including movement, memory and pleasurable reward and motivation. High or low levels of dopamine are associated with several mental health and neurological diseases.

Dopamine is known as the “feel-good” hormone. It gives you a sense of pleasure. It also gives you the motivation to do something when you're feeling pleasure. Dopamine is part of your reward system.

When you exercise, you provide a low-dose jolt to the brain's reward centers—the system of the brain that helps you anticipate pleasure, feel motivated, and maintain hope. Over time, regular exercise remodels the reward system, leading to higher circulating levels of dopamine and more available dopamine receptors.

Getting enough sleep, exercising, listening to music, meditating, and spending time in the sun can all boost dopamine levels. Overall, a balanced diet and lifestyle can go a long way in increasing your body's natural production of dopamine and helping your brain function at its best.

Dopamine often called the "happy hormone," dopamine results in feelings of well-being. A primary driver of the brain's reward system, it spikes when we experience something pleasurable.
Dopamine is most notably involved in helping us feel pleasure as part of the brain's reward system. Sex, shopping, smelling cookies baking in the oven — all these things can trigger dopamine release, or a "dopamine rush." This feel-good neurotransmitter is also involved in reinforcement.

Instances where Dopamine is released:
In our journey of life, we accomplish many little and big tasks, it releases various levels of Dopamine.
When we get appreciated for our work at the office or at home,we feel accomplished and good, that is because it releases Dopamine hormone.
This also explains why most housewives are unhappy since they rarely get acknowledged or appreciated for their work. Once, we join work, we buy a car, a house, the latest gadgets, a new house so forth. In each instance, it releases Dopamine and we become happy.

A diet rich in fruits and vegetables can boost dopamine levels, specifically apples, bananas, oranges, watermelon, strawberries, avocados, beets, tomatoes, green leafy vegetables, velvet beans, lima beans, and peas. It is also a good idea to eat foods like milk and dairy products that contain tyrosine.

Now, do we realize why we become happy when we shop? Praised on job and you get dopamine hit !

Information compiled by:
Dr. Bhairavsinh Raol

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