Ways to increase hormone levels. Video: The X-Files

Human feelings are inextricably linked with chemical processes, occurring in the brain, where it is observed complex mechanism production various substances. Happiness, joy, pleasure are provided by neurohormones of the brain - dopamine and serotonin. Endorphins compensate for stress and pain. If various disorders lead to the loss of a harmonious spectrum of feelings, life becomes incomplete. To return brain function to normal condition you need to understand exactly what disorders have arisen and try to restore the full production of happiness hormones using various means help the body, including pills.

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Dopamine

Dopamine is a chemical related to catecholamines. It is a neurotransmitter that transmits signals from nerve cells to the limbic system of the brain. Dopamine released by neurons activates it, and emotions of pleasure are released. A person experiences a feeling of comfort, increased mood and sensuality. The intensity of pleasure is directly dependent on the concentration of dopamine.

The natural production of the hormone can be stimulated by activities that bring pleasure - drinking your favorite food and drinks, alcohol; having sex, smoking, etc. The more often these actions are repeated, the faster you can get pleasure. Moreover, the process begins at the preparation stage, so dopamine acts as a motivator.

The emergence of addictions is caused by uncontrolled stimulation of dopamine production. In the absence of pleasure, the condition is characterized by worsening mood and depression. To maintain mood balance, a person must independently set limits in the activation of dopamine. Habits need to be formed not only in the sensory sphere (food, sex, alcohol), but also in the sphere physical activity, creativity. These actions, performed with pleasure, bring, in addition to satisfaction, a visible result.

If for some reason the production of dopamine in the human body is reduced, the part of the brain responsible for motor activity is destroyed, and the following symptoms appear:

muscle stiffness;
lack of facial expressions;
delayed movements.

Often this condition precedes Parkinson's disease.

With age, the number of dopamine receptors, as well as the brain's sensitivity to its effects, decreases. Irreversible consequences arise:

deterioration of abstract thinking;
decreased attention;
frequent depression.

Helping the body with insufficient hormone production

Insufficient production of dopamine deprives a person of intense pleasures. Return to full life The following rules will help:

1. Including in the diet foods rich in tyrosine, a substance that affects hormone production. These are fruits, vegetables - beets and greens, protein products, herbal teas from ginseng.
2. Physical activity. Exercise promotes activation hormonal levels, dopamine levels increase. The pleasure received after training compensates for the focus on the negative, accompanying deficiency dopamine. At the same time, a useful habit is formed.
3. Quit alcohol and smoking. A state of euphoria provided by alcohol, tobacco, narcotic substances, is achieved by a process in the brain that blocks the natural formation of dopamine.
4. Sexual activity. Regular sex has a beneficial effect positive effect on the psycho-emotional state of a person, stimulating the production of dopamine and strengthening neural connections limbic system and pleasure center of the brain.
5. Falling in love. The feeling of falling in love has a beneficial effect on the production of dopamine. Anticipation of pleasure mutual love improves all areas of life, stimulates success and achievement.
6. Avoid coffee. Excessive use Caffeine-containing drinks have an inhibitory effect on the production of dopamine.

Drug treatment

If hormone production is reduced, treatment with the following drugs is prescribed:

1. Phenylalanine is an amino acid that provides the synthesis of tyrosine into dopamine. Tyrosine stimulates the production of the hormone when its secretion is impaired; it is often included in vitamin complexes.
2. Ginkgo Biloba – herbal preparation, improving blood circulation. With its help, the oxygen concentration increases and the transmission of impulses by neurons is stimulated.
3. Herbal infusions and decoctions containing nettle, ginseng, dandelion.

In case deep depression caused by dopamine deficiency, courses of antidepressants are prescribed in addition to stimulating hormone production.

Serotonin

Serotonin is a neurotransmitter in the brain. Its function is to transmit impulses between nerve cells. Its transformation into a hormone occurs only after it enters the blood.

A sufficient level of serotonin provides a person with a high social rank associated with self-perception. A decrease in serotonin in the brain manifests itself:

bad mood;
increased anxiety;
loss of strength;
absent-mindedness;
decreased analytical abilities and libido;
depression;
obsessive or frightening thoughts.

Ways to increase hormone levels

The relationship between serotonin levels and mood is two-way. Knowing and applying this rule helps to significantly improve the quality of life:

Expose yourself to the bright rays of the sun more often. IN cloudy days use bright artificial lighting.
Watch your posture. Slouching leads to constant feeling shame or guilt, which lowers serotonin levels. A straight back provides a fairly high level of self-esteem and mood.
Be physically active. Exercising for 20 minutes every day will help improve your mood, and the choice of a specific sport does not make much difference. You can also use walking, 3 km a day - a sufficient load to maintain tone.
Set up healthy sleep. Eight hours of sleep in a ventilated room will ensure the production of serotonin throughout the day.
Use actions that bring pleasant sensations: communicating with pleasant people, doing creative work, listening to your favorite music.
Eat foods rich in substances actively involved in the synthesis of serotonin.

Among them are the following:

1.Contains tryptophan:

lean meat;
chicken eggs;
lentils;
oyster mushrooms;
beans;
cottage cheese;
millet;
buckwheat;
chocolate.

2.Sources of B vitamins:

liver;
oatmeal;
lettuce leaves;
beans.

3.Magnesium-rich foods:

prunes;
dried apricots;
bran;
seaweed.

4. Fruits and vegetables:

bananas;
melon;
dates;
pumpkin;
oranges.

Endorphins

These are substances that are not hormones, unlike dopamine and serotonin, which are produced by the pituitary gland. Their function is to regulate the functioning of the glands of the endocrine system.

Endorphins are similar in their effect to opiates; large amounts of them can cause a state of bliss and euphoria in a person. Endorphin is released by the body in response to external influences to alleviate their consequences and speed up recovery.

The provocateurs are:

pain;
stress, shock;
mental stress.

Through the production of these substances, the body regulates psycho-emotional states a person, determining his behavior and emotions in response to a stimulus: crying, anger, joy.

If the level of endorphins is reduced, this is expressed not only by a depressed mood, but also inappropriate reactions in normal situations such as:

frequent depression;
inadequate response to criticism;
conflict;
weakened ability to remember;
problems concentrating.

A decrease in the production of endorphins can occur with excessive consumption of foods that contain alcohol and sugar. The result is addiction with a loss of joy.

Increased synthesis of substances

The synthesis of endorphins occurs with the participation large quantity chemicals. You can stimulate their production by eating the following foods:

1. Fruits:

oranges;
bananas;
mango;
strawberry;
red currant.

2. Spices:

cinnamon;
red pepper.

3. Seafood:

mussels;
shrimps.

4. Drinks:

natural coffee;
black tea;
bitter chocolate.

Any exciting activity that brings a feeling of joy helps the body produce endorphins:

listening to your favorite music;
physical activity;
positive memories;
contact with loved ones;
sex with a loved one;
communication with friends;
a fascinating book or video;
self-hypnosis;
aromatherapy;
sunbathing.

The optimal effect is achieved by the combination various types influences selected based on individual preferences.

People tend to experience a wide variety of feelings: love and hostility, joy, happiness and sadness. They arise in response to influence external factors. The body produces special substances - hormones that regulate the flow of biochemical reactions in its various parts and the transmission of impulses to the centers of the brain. Each person has his own set of these substances that affect his health, mood and temperament. An important role is played by the so-called joy hormones, which are responsible for positive emotions, making people cheerful and energetic.

Content:

What are hormones and neurotransmitters

Hormones and neurotransmitters are called biologically active substances stimulating work various organs when exposed to cell receptors. Hormones are produced in endocrine glands and by blood vessels spread throughout the body. They stimulate cells of various tissues to produce chemicals necessary for the occurrence of biochemical processes and the functioning of organs.

Neurotransmitters are produced in nerve cells. These substances transmit impulses directly to the brain, from where a response signal comes, forcing a person to make certain movements, think, digest food, and so on. There are biologically active substances mixed type, which manifest themselves in the body both as hormones and as neurotransmitters (for example, dopamine, norepinephrine).

Hormonal background and its features

A certain set of hormones is formed in the body, and their normal ratio is such that all organs work correctly and a person feels healthy. This does not mean that the combination of hormones should always be constant. The background changes within certain limits throughout life as one grows older and changes in physical and mental stress. The ratio of such substances depends on the gender of the person, his physiological state, age.

In men, the ratio is more stable. In women, due to the peculiarities of functioning reproductive system and monthly fluctuations in the level of sex hormones, it is constantly changing. It is thanks to this that representatives of the fairer sex are more excitable, capricious, and are characterized by frequent changes moods. Hormonal imbalance can lead to tumor diseases, sexual disorders, developmental pathologies, as well as depression.

Organs that produce happiness hormones

The main center that regulates the production of hormones of joy and happiness in the body is the hypothalamus. According to its signal, hormones are produced in the pituitary gland, thyroid, parathyroid, pancreas, adrenal glands, as well as in the ovary in women and testicles in men.

Cells that produce hormonal substances are also found in organs unrelated to endocrine system such as liver, kidneys, placenta, gastrointestinal tract and others. So, for example, when there is a lack of estrogen in the body, it begins to produce adipose tissue. In pregnant women, the placenta becomes the organ that produces hormones.

What substances are considered hormones of joy and pleasure?

There is a relationship between the production of various hormones and a person’s mood. His feelings and actions largely depend on how he slept, what he ate, with whom he communicated, and what new things he learned. The impressions he receives are reflected in the brain. And here signals are immediately produced that regulate the production of the corresponding hormones. Arises reciprocal feeling pleasure or disappointment, peace or angry indignation.

The main hormones of joy, satisfaction, pleasure and happiness are called:

endorphin;
dopamine;
serotonin;
oxytocin.

Substances such as adrenaline and norepinephrine directly affect a person’s behavior and mood.

Endorphin

Reduces the impact of negative factors.

This substance is produced in the pituitary gland at the moment when a person finds himself in a stressful situation. Sharp increase endorphin concentrations in the blood lead to weakening painful sensations, easier to tolerate mental trauma, strength appears to overcome stress. Endorphin acts like opiates, bringing a person into a state of peace and happiness, mobilizing him, giving him a chance to think about the situation and make an adequate decision.

Improvement nervous system has a positive effect on the functioning of the heart and blood vessels, helps strengthen the immune system. The level of endorphin in the blood increases sharply in women last weeks pregnancy. In this way, the body prepares to overcome the fear of childbirth and relieve pain. Endorphin “jumps” in athletes during competitions. It has been noticed that it is the surge of this hormone in soldiers that makes them brave and decisive during battle.

Its similarity to opiates, however, also plays a negative role, since this substance, like drugs, is addictive. If a person tries to artificially increase its content in the blood, he takes special means, then the production of your own endorphin decreases. To obtain pleasure and joyful emotions, everything is required high dose drug. In addition, an overdose easily occurs.

With a lack of the happiness hormone, a person is apathetic, suffers from depression, and experiences anxiety. An overdose makes him aggressive, inadequate, and forces him to take unnecessary risks.

Dopamine

The hormone of satisfaction and joy.

It is produced in neurons of the brain and in adrenal cells. An increase in his concentration occurs even at the moment of planning something pleasant: a desired meeting, an interesting trip, or making a much-needed purchase. Dopamine levels reach a maximum when the result is achieved. This inspires him, makes him set new goals and strive to achieve them.

Thanks to the production of dopamine, people develop conditioned reflexes, food addictions.

Thanks to a surge in the content of this substance in the body, a person experiences satisfaction and happiness when listening to his favorite music. He is happy if his favorite team wins a football match. Dopamine levels rise sharply during sexual intimacy.

If there is not enough dopamine in the body, people are inactive, indifferent to studies, career growth, and prone to depression.

However, exceeding its content in the body is far from safe. This substance increases the frequency of contractions of the heart muscle and raises blood pressure. Long-term excessive consumption Dopamine drugs can lead to schizophrenia (auditory and visual hallucinations).

Note: The level of dopamine in the blood increases significantly with the consumption of alcohol, nicotine and cocaine, which increase its production several times. That is why drinking alcohol, smoking and using drugs allows a person to experience a temporary feeling of joy and happiness, enhanced artificially. But the fact is that each time more and more of this “stimulant” is required to get pleasure, and stopping its use leads to the appearance of “withdrawal” syndrome.

Serotonin

Hormone of happiness, antidepressant.

This substance affects the centers of the cerebral cortex, promoting optimism, a feeling of happiness, euphoria, and intoxication with one’s achievements. The centers responsible for memory are also activated, cognitive ability. Action of serotonin on receptors spinal cord leads to improved coordination of movements and increased muscle tone.

The production of the substance in the body increases under the influence of ultraviolet rays Therefore, in the autumn-winter period, when the days are shorter and the lighting is mostly artificial, people often experience seasonal depression.

As you know, there are synthetic antidepressant drugs. Their action is based on an artificial increase in the blood levels of neurotransmitter hormones, such as dopamine, norepinephrine, and serotonin. When treating depression and neuroses, they are taken for a long time. There is a great risk side effects(impacts hormonal substances on the heart, kidneys). With them misuse eye pressure increases, worsens mental abilities, sexual disorders arise.

Video: How to increase the production of endorphin and serotonin in the body

Oxytocin

Enhances pleasure from communication and intimacy.

Produced in the hypothalamus. Once in the blood, it spreads throughout the cells of the entire body. This hormone strengthens a person’s attachment to his loved ones, as well as the desire to feel like “belonging” in a group. He enjoys a handshake from a friend he trusts. To be happy, a child needs his mother to hug him, stroke his back and head. The massage has a calming effect on him.

This substance plays a special role in female body. Increasing levels stimulate the onset of contractions as it increases uterine contractility. Thanks to oxytocin, the mother feels a sense of reverence for her painfully born child, and he instantly calms down as he latch onto the nipple and pull out the first portions of colostrum. This is how the mother’s hormone gets to him, and mutual affection arises.

Video: Oxytocin and its role in the body

Adrenaline is an anti-stress hormone

It is produced in moments of extreme danger. At the same time, a person is able to instantly mobilize, forget about pain and fear, and take risks for the sake of his salvation. His pulse increases sharply, that is, his blood circulation accelerates. The pupils dilate, so he sees better, and his hearing sharpens.

Norepinephrine – the hormone of peace and tranquility

Formed from adrenaline and helps reduce blood pressure, relieving spasms and normalizing breathing. The person calms down and his mood improves. The formation of the hormone is promoted by listening to quiet, pleasant music, being in nature, and contemplating the seascape. The less norepinephrine, the more adrenaline and anxiety associated with its presence.

The role of sex hormones

The most important role in the body is played by the sex hormones estrogens and testosterone, thanks to which men and women develop external distinctive features. These substances are produced in individuals of both sexes. But the female body contains tens of times more estrogen, and the male body contains testosterone, which explains the behavioral characteristics of men, their physical endurance, and sexual activity.

Estrogens

In women, estrogens are produced in the ovaries after the onset of puberty. If there are enough of them, the girl develops correctly, her breasts form, her hips increase. Beautiful figure, good hair and skin, a gentle voice bring pleasure to any woman. Thanks to estrogen, she is sexually active, capable of childbearing, and arouses interest in men.

If there is little estrogen, it worsens appearance, happens rapid aging body, menstrual disorders occur.

Wanting to prolong youth and enhance sexuality, some women take synthetic estrogens, risking their health. Hyperestrogenism causes infertility, tumors of the genital organs and mammary glands.

Testosterone

The presence of a small amount male hormone in a woman’s body makes her independent, confident in her righteousness and uniqueness. At the same time, a “strong” woman remains fragile, tender and easily vulnerable.

There is a saying: “The world is ruled by men, men are ruled by women, and women are ruled by hormones.” Loving man He will take this into account and be lenient towards small “female weaknesses.” Excess testosterone leads to changes in appearance, voice and character male type, is a pathology that requires serious treatment.

Other hormones needed to enhance feelings of joy and happiness

Other substances can also be named hormonal action that can enhance feelings of pleasure and happiness:

Vasopressin. It is involved in the regulation of water-salt balance, which directly affects the condition of hair and skin, the presence of signs of external attractiveness and health, pleasing to the eye.
Acetylcholine. Promotes development creativity, intelligence and memory. Thanks to him, a person is able to rejoice and experience a feeling of pride and happiness when he manages to cope with a difficult task. Helps maintain dignity and mental balance.
Melatonin – regulator biological rhythm. Normalizes night sleep, helping you to fully relax after a hard day.
Somatotropin is a growth hormone. Increases muscle elasticity, improves joint condition, prolongs youth. It is important to prevent its overdose in the body, as this can lead to pathology such as gigantism. If a child is deficient in the hormone, he may remain a dwarf.

Video: X-Files. What factors influence the production of joy hormones?

How to increase the level of joy hormones in the body and feel happiness

There are many drugs available that contain synthetic hormones of happiness. Sometimes it is simply impossible to do without them. For example, estrogen-based products help in the treatment of infertility, and also improve the quality of life by alleviating the symptoms of menopause.

However, we must never forget about harmful consequences overdose. There are much safer ways to increase the levels of hormones of joy and happiness in the body and enjoy life.

The importance of proper nutrition

With food, the body receives substances containing either hormones directly or substances that stimulate their production. Delicious and healthy food always improves your mood. For example, to get rid of autumn-winter depression, you need to eat dark chocolate, fruits (especially leaning on bananas, pineapples, apples), and drink coffee. They contain tryptophan, an essential amino acid involved in the formation of serotonin, melatonin and others. useful substances. Tryptophan is also found in foods such as avocados, coconuts, figs, strawberries, and beans.

Foods that need to be consumed to increase the content of joy hormones in the body also include tomatoes, kiwi, nuts, plums, eggs, meat, and milk. Everyone knows how candy, baked goods, honey and other sweets have a beneficial effect on the mood.

While comforting yourself with food, we must not forget that overeating is no less harmful than a lack of joy hormones. A person who tries to suppress despondency with the help of sweets or cakes may develop obesity. The circle closes: eating sweets improves your mood, but spoils your figure, which adds worry and stress.

Physical activity

This is probably the safest and most useful way improving mood and achieving happiness. Vigor of body and spirit are inextricably linked. It has long been known that if feelings of anger and indignation are bursting, it is useful to chop wood, do major cleaning, or load yourself with other work.

A long walk, exercise, or jogging are an excellent way to take your mind off your worries. In addition, when exposed to the sun, the body produces vitamin D, which accelerates the synthesis of happiness hormones.

Sound sleep

Dream - best medicine from all diseases, including mental trauma. It gives strength, radically changes the mood in better side. It is not for nothing that they say that “the morning is wiser than the evening.” A person who sleeps soundly increases the level of serotonin, melatonin and other hormones in the body that are necessary for restoration of strength.

Doing what you love

Mental stress and achieving set goals also require the body to increase the production of dopamine and other hormonal substances. Receiving moral (and material) satisfaction is no less important for a person than other joys of life.

Sex and pregnancy

Sexual satisfaction, an explosion of positive emotions caused by intimacy, like nothing else, stimulate the production of substances necessary for the emergence of feelings of pleasure, happiness and love. The level of sex hormones, oxytocin, serotonin at this time is unusually high.

Nothing makes a woman as happy as the feeling of future motherhood. All experiences recede into the background. Main goal is about maintaining your own health and peace of mind, necessary for normal development baby. During this period there is abrupt change hormonal levels, increased production of substances necessary to maintain positive attitude. Pregnancy and love for a child gives a woman such strength that allows her to survive any sorrows.

To feel calmer, to feel the joy of life and happiness, you need to make every effort to experience the love of loved ones and the respect of others. It is necessary to set realistic goals and strive to achieve them.

It seems to reduce the feeling of happiness, emotional uplift, immense joy, bliss to biochemical processes in our brain it is simply sinful. But, nevertheless, scientists claim that this is so. We owe all these feelings to a special substance. This happiness hormone is called endorphin. Let's see what it is, where it is formed, and whether it is true that our mood depends on it.

“Hormones of Joy” were discovered in the mid-70s of the last century. It turned out that their content in brain cells is increased when a person experiences pleasure, happiness, joy. The first substances isolated were called enkephalins. They are produced in the cells of the hypothalamus and pituitary gland. The chemical structure of the happiness hormone is similar to morphine. It is not surprising that their effects are so similar. A whole group of such substances is now known. They are united under common name endorphins and have the same type chemical structure. These are hormones of a protein nature, the molecule of which necessarily contains enkephalin.

Endorphins are mediators of the so-called opiate receptors. They have an analgesic effect and cause a state of euphoria, pleasure, and joy. With their help, the body, as it were, rewards itself for achieving the goals that it has set for itself. For example, when you win a competition, when you achieve any success in life, when you eat delicious food, sweets, or when you have sex, endorphin, the hormone of happiness, increases. Thanks to this, the pleasure center located in the brain receives an appropriate signal, and the person experiences pleasure, the degree of which is determined by the level of endorphins.

In addition to endorphins, on mood and vitality humans are influenced by serotonin and norepinephrine, neurotransmitters that communicate between brain neurons. With their pronounced deficiency, a condition develops called It manifests itself in low mood and negative worldview, sometimes leading a person to suicide.

Serotonin produced in the pineal gland and in cells digestive tract, causes a feeling of cheerfulness and joyful mood. Its predecessor, tryptophan, enters the body with food. There is a lot of it in chocolate, nuts, bananas, sweets, and milk. Isn’t it so important to know what the happiness hormone is called? What is more important is how you can increase it. In the case of serotonin, this is not difficult to do. I ate a chocolate bar and my mood improved a little!

True, this only happens with healthy person. In some cases, doctors are forced to prescribe antidepressants, mood-enhancing medications, to achieve this effect.

But let's see how else we can raise the hormone of happiness in our blood. Firstly, it depends on ourselves, on our life position. If a person is active, sets goals and achieves them, the production of endorphins increases by itself. Bright sunlight increases their level. In cloudy autumn weather, it can be replaced by a trip to the solarium. Products with high content sugars and tryptophan, as well as delicious food They can also improve your mood.

New impressions, music, works of art, singing, laughter, sports - all this naturally causes an increase in endorphin levels. The question arises: is it possible to increase it artificially? It turns out that it is possible. This is often done with the help of alcohol, drugs, and smoking. Only in this case can it happen that the hormone of happiness will cease to be produced naturally. To be in a good mood, you will have to artificially stimulate its production all the time. What could this lead to - is it worth talking about? Drug addicts, alcohol and nicotine lovers, having lost their usual doping, experience excruciating discomfort.

Active image life, change of impressions, anticipation of a pleasant event, happiness already increase the level of our endorphins. Nothing can replace what the brain can produce on its own. Always be active and cheerful!

Everyone has heard about the “hormones of happiness” - dopamine, serotonin, oxytocin and endorphin. But not everyone clearly understands how each of them works, why it is released and what reaction it causes in the body. And why can’t you feel happy all the time? It would be great to learn how to “turn on” the tides necessary substances, when necessary, right? It turns out that anything is possible. You just need to understand the mechanics of the process and work on yourself.

“Happiness hormones” are actively synthesized at those moments when the brain identifies events or phenomena that can have a positive impact on our survival. Then the level of these hormones in the body drops sharply until the next “pleasant” event. Each of these neurochemicals “turns on” a specific positive feeling in a person.

Dopamine

“This hormone creates a feeling of joy when a person finds something they need,” explains Breuning. In addition, dopamine motivates you to get something you need, even if it involves significant effort. The prospect of achieving a goal stimulates the production of dopamine.

For example, this hormone is produced in a child’s body when he hears his mother’s steps. A marathon runner feels a rush of dopamine at the sight of the finish line. A football player gets a dose of dopamine after scoring a goal.

Having achieved a goal or simply seeing it, you experience a feeling of inner comfort. And therefore, you force the body to perform actions again and again that ensure the occurrence of this feeling. The runner goes into the distance again, the football player tries to hit the goal.

You need to try to ensure that the task or problem you have to solve is appropriate in scale

How to stimulate production? Think about achieving what goals at work and in everyday life brings you joy. Maybe this is the solution mathematical problems, or winning an intellectual quiz, or the fact that today you were able to run 1 kilometer more than yesterday. Celebrate even small victories.

“Never destroy your positive emotions by apologizing to yourself for being happy about the smallest success. Just enjoy the moment of triumph and move forward,” advises Professor Breuning. However, you need to try to ensure that the task or problem you have to solve is appropriate in scale.

“If the basketball hoop hangs too low, you won't have much fun hitting it. If it's too high, there's no point in even trying to score the ball."

Endorphin

This hormone creates a feeling of lightness and oblivion that helps alleviate pain. This state is often called euphoria.

Endorphin helps to ignore pain, thereby making it possible to hide from danger when injured or injured.

“This neurotransmitter was not created by evolution because of a good life,” explains Loretta Graziano Breuning. - Endorphin synthesis is triggered primarily physical pain. You may fall and instantly spring back to your feet, thinking you are fine, only to discover that you are seriously injured. This is the effect of endorphin... It is released only if a person overcomes his usual capabilities and brings himself to a state of discomfort.”

Endorphin scientists for a long time called endogenous morphine, because its mechanism of action resembles the action of opiates.

How to stimulate production? Endorphin synthesis in the body is not constant. Its flush can be caused by physical exercise. But playing sports to the point of exhaustion and pain is harmful. It is better to alternate different loads and try new types of physical activity. This is how you will load different groups muscles, and you won’t get tired of the sport.

By the way, endorphin is actively produced when doing stretching exercises. Moreover, you can do them not only in the gym, but also at home - while watching your favorite TV series or even talking on the phone. Laughter and crying also stimulate the synthesis of endorphins, so it is important not to limit these emotions that are natural to us.

Oxytocin

This substance gives a person a feeling of security among others like him.

“Trusting someone, or realizing that someone trusts you, gives you a rush of oxytocin. Satisfaction from belonging to a group or a feeling of security in intragroup relationships is also the result of the action of oxytocin,” explains the author. Oxytocin motivates you to show trust in others.

Feel free to be proud of your successes and achievements. If your merits are not noticed, it would be useful to talk about them

How to stimulate production? Oxytocin synthesis is activated by touch and a feeling of trust. Any contact with loved ones, from the touch of hands to the feeling of moral support, not to mention orgasm, causes a rush of oxytocin.

By the way, when you are trusted, you experience positive emotions regardless of whether you trust yourself. That is, if you make people like you, you will be able to enjoy oxytocin “injections” more often. You can also always “buy” a dose of oxytocin by simply booking a massage.

Serotonin

This vanity hormone is created in a person when he feels respect from others.

“Serotonin gives us feeling self-importance, writes Professor Breuning. “We easily notice it in others, but we don’t like to discover the desire for such sensations in ourselves. The brain has evolved to strive for social dominance - it ensures the creation more copies of our genes.

We try to avoid conflict because it could cause our genes to disappear from the face of the earth. The brain is very attentive to social environment. If there is an opportunity in a safe way to establish yourself in it, it rewards you with a solid portion of serotonin.”

How to stimulate production? Feel free to be proud of your successes and achievements. If your merits are not noticed, it would be useful to talk about them. Enjoy your position in your family, work and society. Notice when your opinion is listened to and when you were able to influence others. But be prepared to accept that you can't control everything around you.

About the author

Loretta Graziano Breuning- founder of the Inner Mammal Institute, professor emeritus at the University of California, author of several books and the blog Your Neurochemical Self on PsychologyToday.

The main hormones of happiness and joy are serotonin and endorphin - hormones that affect a person’s mood. They help relieve fatigue, invigorate, and have an analgesic effect.

Serotonin produced thyroid gland, synthesized at sunlight, so in spring and summer on fine days your mood improves.

Endorphin(pain-reducing, “internal morphine”) gives the body a feeling of cheerfulness and joy. When a large amount of endorphins is produced, a person becomes strong-willed, strong, and has a purpose in life. Produced by the body when a goal is achieved. And when you feel guilty, less of this hormone is released. A person becomes sad in stressful situations, a syndrome may occur chronic fatigue. Gradually a person will get used to living in such a mood, and lethargy, Bad mood will become the norm for him.

To avoid this, you need to eat delicious food, exercise, as well as sex (it also contributes to the production of this hormone). The concentration of these hormones increases sincere laughter, kisses, hugs, walks fresh air.

Importance for the body

Endorphin and serotonin make you feel more energetic, more active, and help you cope better with stressful situation, allow you to reduce pain, reduce anxiety, and speed up wound healing.

Serotonin improves mood, reduces the risk of illness, improves thought processes, helps improve sleep and cope with depression. Allows you to stimulate physical activity.

Scientific hypothesis. Scientists say that serotonin affects cancer cells and stimulates their self-destruction. Perhaps it will be found in the future new option fight cancer.

A deficiency of this hormone results in depression, lethargy, drowsiness, lack of self-confidence, and reluctance to do anything.

For a person who is tired after a working day, the best activity would not be lying on the couch in front of the TV, but a walk in the fresh air at a moderate pace. If you also replace walking with running in combination with physical activity- roller skating, cycling, skiing, physical exercise, then all fatigue will instantly disappear thanks to the powerful release of the hormones serotonin and endorphin into the blood.

The effect of endorphins on weight loss

Scientists have proven that the production and content of endorphins affects the ability to lose weight. So, when the level of endorphins in the body is high, a person does not feel like eating. And, conversely, when the level decreases, a feeling of anxiety and irritation sets in, and in order to improve well-being, the body requires more food, which leads to weight gain. That is, an increase in endorphin levels leads to a decrease in appetite.

Normal level

Normally, the blood should contain serotonin:

in men - 80.0–292.0 μg/l
in women - 110.0–330.0 mcg/l.

Normal daily production of serotonin is 20-50 mcg.

An analysis of hormone levels is taken from a vein. The day before taking the sample, you should not drink alcohol, tea, coffee, bananas, chocolate, in general, all those foods that contain serotonin. Also, a few days before the specified date, you must stop taking antibiotics and other medications. You need to sit quietly for 20 minutes before taking the test to stabilize your emotional state. When the level of these noises is normal, a person feels a surge of strength, confidence in his abilities, a desire to conquer new heights, he has good mood, there is no feeling of anxiety. If endorphin and serotonin sufficient quantity, mental activity is activated, blood pressure is normal. When serotonin levels increase, wounds heal faster and blood loss decreases.

Increased levels of happiness hormones

Usually when good condition and lack chronic diseases the level of the hormones serotonin and endorphin is normal or reduced. But it may also happen that its level is elevated.

Causes of increased levels of serotonin and endorphin:

Presence of a tumor in abdominal area in the presence of metastases;
Cysts and fibrosis in the abdominal area;
Thyroid cancer.
Presence of intestinal obstruction ( slight increase hormone serotonin);
Acute myocardial infarction.

When identifying high level serotonin in the patient's blood is prescribed additional examinations to identify the cause. This can be brain tomography, laparoscopy, biopsy. An elevated level does not provide a completely clear picture of the disease; additional examinations are prescribed to identify the location and size of the tumor.

Then, after surgery to remove the tumor and metastases, the concentration of serotonin decreases. If this does not happen, it means that the tumor or metastases have not been completely removed. Anyway increased level hormones indicate serious deviations in health and further treatment should only be performed by the attending physician.

Reduced levels of happiness hormones

With reduced levels of serotonin and endorphin in the blood, the following occurs:

apathy,
lethargy,
drowsiness,
mental processes become dull.

With a lack of serotonin, pain is reduced, that is, the slightest irritation causes severe pain. Constipation may also occur and the intestines work worse.

Reduced level hormones are observed in the following cases:

In children with Down syndrome;
With prolonged depression;
At developing disease Parkinson's;
With a disease such as phenylketonuria, if it is congenital;
For liver cirrhosis and a number of other diseases.

How to increase the level of happiness hormones

A person receives a powerful release of these hormones only when doing fitness for an hour, and this effect persists for several hours after training. This could be running, yoga, swimming, tennis, skating and many other sports. The hormone begins to be produced 30-40 minutes after the start of the lesson. Endorphins are also produced when dancing. There have been attempts to synthesize these hormones artificially, but during the experiment it was discovered that such drugs cause hallucinations, convulsions and severe changes in the human body. They were used as weapons during the war to boost the morale of soldiers, but were not tested due to side effects.

During pregnancy, a woman receives a huge dose of happiness hormones, the peak of which occurs during the birth process itself. This helps overcome pain.

During sex, serotonin is released into the blood. It has been proven that people who engage in regular sex life, much more balanced and calm. Improves mood and prolonged laughter while watching a funny program, meeting with friends, going to the cinema or theater. In general, everything that causes positive emotions leads to saturation of the blood with hormones of happiness and can give this feeling for a long time.

Foods that promote the production of happiness hormones

Serotonin levels increase after eating a meal enriched with proteins and carbohydrates.

A number of foods help raise the level of these hormones.

Among them: bananas, pineapple, walnuts, avocado, tomatoes, chocolate, oranges, grapes, bell pepper, seaweed, sea fish, carrots, ginger, basil, chili pepper (its sharpness is perceived by the tongue receptors as painful sensations, and at the same time endorphins are released).

But it must be remembered that sweet foods contain fast carbohydrates, which can quickly satisfy hunger and lead to the release of happiness hormones into the blood. This feeling also passes quickly.