Hack Your Happiness Hormones: How to Boost Serotonin, Dopamine, Endorphines and Oxytocin
To explain exactly how these "happiness" chemicals work, I spoke to Loretta Breuning, founder of the Inner Mammal Institute and author of Habits of a Happy Brain. Below are ways to boost your happiness chemicals naturally and become a better you.
Read More: 8 Happiness-Boosting Foods You Should Be Eating in 2025
Happy chemicals: The secret to a happy brain
Almost everything that makes you feel "happy" is linked to one of the four happiness hormones: dopamine, serotonin, endorphin and oxytocin. Here are some ways you can boost them naturally.
Dopamine
The hormone dopamine is associated with motivation and reward. It's why you feel gumption when you set an exciting or important goal and why it feels good to reach that goal. On the flip side, if you have low dopamine (which experts say can occur with depression), it can explain feelings of low motivation or loss of interest in something you used to enjoy.
Committing to a hobby or sport can boost your dopamine.
Thomas Barwick/DigitalVision/Getty Images
"Approaching a reward triggers dopamine. When a lion approaches a gazelle, her dopamine surges and the energy she needs for the hunt is released. Your ancestors released dopamine when they found a water hole," Breuning says. "The expectation of a reward triggers a good feeling in the mammal brain, and releases the energy you need to reach the reward."
How to boost dopamine
Some not-so-healthy habits like drinking caffeine, eating sugar or taking certain recreational drugs increase dopamine. You can find ways to kick this hormone up without turning to potentially unhealthy or addictive substances.
"Embrace a new goal and take small steps toward it every day. Your brain will reward you with dopamine each time you take a step. The repetition will build a new dopamine pathway until it's big enough to compete with the dopamine habit that you're better off without," Breuning says.
You may already have goals set around your career, work or how much money you'd like to make. Don't forget personal goals. Committing to a rewarding hobby or sport can be just as gratifying as professional goals. Don't just set a few big goals that will take longer to complete. Adopt shorter-term goals so you stay motivated too.
"Set a short-run, long-run and middle-term goal so you will always be approaching one when another is blocked. Focus on things you have control over and don't wait for others to set your goals for you," Breuning says.
Serotonin
Serotonin is a neurotransmitter that plays a role in mood but it also helps regulate other functions in your body like digestion, sleep and bone health. With happiness and how you feel every day, serotonin is important for reducing depression and regulating anxiety.
How to boost serotonin
"Confidence triggers serotonin. Monkeys try to one-up each other because it stimulates their serotonin. People often do the same," Breuning says. You've probably never thought about confidence on a neurochemical level but according to Breuning, if you don't prioritize confidence, your serotonin levels could take a hit.
If you are trapped in a cycle of low self-esteem or have had others undermine your confidence, it can be hard to build it back up. It may sound strange, but don't ignore your need for respect and status.
"You can develop your belief in your own worth. If you focus on your losses you will depress your serotonin, even if you're a rock star or a CEO. You can build the habit of focusing on your wins. Your serotonin will suffer if you don't," Breuning says.
Besides focusing on what you've achieved in life, you can also build confidence in other ways. One way to do this is by working out or adopting a new exercise routine, which helps bolster your confidence when you stick to it over time. Something else you can try is finding ways to get out of your comfort zone each day. Every day that you challenge yourself to adapt to something new, even if it feels uncomfortable at first, you build more confidence.
Oxytocin
Oxytocin is sometimes called the "love" hormone and is associated with how people bond and trust each other. Certain activities like kissing, hugging and having sex can trigger the release of oxytocin in the brain.
It explains why you feel happy when you pet or cuddle with your pets. It's important in childbirth because oxytocin helps the mother's uterus contract to deliver the baby and plays a role in breastfeeding, too. It also helps parents bond with a baby after birth.
Playing or cuddling with a pet can give you a big oxytocin boost.How to boost oxytocin
You can boost oxytocin by being physically intimate with others. Besides the physical aspect, it's important to know that there's an emotional connection to how oxytocin is released.
"Social trust is what triggers oxytocin. If you hug someone you don't trust, it doesn't feel good. Trust comes first. You can build social trust by taking small positive steps toward people," Breuning says.
You can reach out to a friend or contact you'd like to get to know better. Send someone a thank you note or a card just to tell them you're thinking about them. "Take a small step toward someone each day, and they may reciprocate months later, but if you keep doing it you will build trust networks," Breuning says.
Endorphins
Endorphins are notoriously linked with exercise: It's the phenomenon that explains the runner's high or post-workout endorphin "rush." They function as "natural painkillers" that help minimize pain and maximize pleasure. This chemical experience can explain why a runner may be able to push through a race with an injury that they don't notice until it's over.
"In the state of nature, it helps an injured animal escape from a predator. It helped our ancestors run for help when injured. Endorphins evolved for survival, not for partying. If you were high on endorphins all the time, you would touch hot stoves and walk on broken legs," Breuning explains.
Laughter is one great way to naturally produce more endorphins.How to boost endorphins
Laughter is one way to boost endorphins naturally. So is eating dark chocolate, watching your favorite drama on Netflix, working out and meditating.
Endorphins are released in response to pain, but that doesn't mean you should seek out ways to cause yourself harm (like by overexercising or pushing yourself beyond your limits) just to feel good.
"Inflicting harm on yourself to stimulate endorphins is a bad survival strategy. Fortunately, there are better ways: laughing and stretching. Both of these jiggle your innards in irregular ways, causing moderate wear and tear and moderate endorphin flow," she says.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
26 minutes ago
- Yahoo
Health savings accounts get small tweaks in tax bill
Health savings accounts were poised to get a big boost in Trump's signature tax package. That didn't happen. While the House version of the bill included several changes to enhance the use and benefits of health savings accounts (HSAs), the version that ultimately passed made only three changes, Kaye L. Pestaina, vice president and director of KFF's program on patient and consumer protection, told Yahoo Finance. 'It expands HSAs with new things people can use their HSA dollars for,' she said. Here's a rundown of the provisions included in the legislation that will be effective Jan. 2, 2026. Read more: What is a health savings account (HSA)? Concierge medical care qualifies. A Direct Primary Care (DPC) plan, often called a concierge healthcare plan, offers personalized, top-drawer healthcare services for a membership fee paid directly to a physician or practice for access to services. 'There had been some open questions about whether a consumer getting care from a DPC entity still was able to have a qualified HSA," she said. 'This will expand HSA holders' incentive to use DPC.' Under current law, many of these arrangements are not eligible to be paid for with your HSA money. In the new bill, certain DPC fees would be HSA eligible if the fee does not exceed $150 monthly for individuals, or $300 monthly where more than one individual is covered. By subscribing, you are agreeing to Yahoo's Terms and Privacy Policy More health insurance plans can provide HSAs. Individual marketplace bronze and catastrophic plans would be treated as HSA-qualified high-deductible health plans. Under existing law, these plans offered in the individual market are not considered HDHPs, so they're ineligible to be paired with an HSA. To be HSA eligible, consumers must have an HDHP that meets specific IRS rules. Many bronze plans available on the marketplace have a high deductible, but they do not meet all of the IRS requirements (for instance, they have a different out-of-pocket maximum than the IRS requires). Now, all bronze and catastrophic plans would be treated as HSA-qualified HDHPs and allow all consumers with these plans to use their HSA to pay for out-of-pocket costs. 'This would broaden Marketplace plan choices for consumers with HSAs,' Pestaina said. Calling for care. The new legislation will allow those with an HSA to use those funds to pay for telehealth. 'These consumers would be able to access medical care (presumably any type) if provided via telehealth or remote monitoring without having to first pay the high deductible. This adds a benefit for HSA consumers that those with a high deductible plan but without an HSA do not have,' Pestaina said. An HSA offers a triple tax advantage. It's the only account that lets you put money in on a tax-free basis, lets that money build up tax-free, and lets it come out tax-free for qualified healthcare expenses. (Some states assess state taxes.) In order to put money into an HSA, you must be enrolled in a high-deductible health plan (HDHP). In those plans, you pay a lower premium per month than other types of health insurance plans, but a heftier annual deductible (the amount you pay for covered medical costs before insurance kicks in). Read more: HSA contribution limits for 2025: Here's how much you can saveFor 2025, that translates to a deductible of at least $1,650 for individual coverage and $3,300 for family coverage. You can also open an HSA as a self-employed freelancer or business owner if you have a qualified high-deductible health plan. Some employers match contributions to HSAs, similar to employer-provided retirement savings accounts. Your contributions roll over year after year and are yours to keep when you retire or change employers. There's a hefty 20% penalty on any withdrawal amount not used toward a qualified medical expense, and you'll pay income tax on the disqualified sum. For anyone 65 or older, the penalty is gone, meaning you can withdraw funds for any purpose and only pay income tax on it if it's not a qualified medical expense. Kerry Hannon is a Senior Columnist at Yahoo Finance. She is a career and retirement strategist and the author of 14 books, including the forthcoming "Retirement Bites: A Gen X Guide to Securing Your Financial Future," "In Control at 50+: How to Succeed in the New World of Work," and "Never Too Old to Get Rich." Follow her on Bluesky. Sign up for the Mind Your Money newsletter Error in retrieving data Sign in to access your portfolio Error in retrieving data Error in retrieving data Error in retrieving data Error in retrieving data
Yahoo
30 minutes ago
- Yahoo
Ways to create a dementia-friendly environment during the Fourth of July
LANSING, Mich. (WLNS) — With the Fourth of July approaching quickly, it's important to remember that fireworks celebrations are not for everyone. This includes pets, veterans and those living with dementia. The Alzheimer's Foundation of America (AFA) created the 'F.O.U.R.' steps to creating a dementia-friendly Fourth of July. 'Fireworks and loud noises can create challenges for individuals living with dementia, which is why families need to make thoughtful, proactive adjustments to help their loved ones with dementia celebrate and enjoy Independence Day,' said Jennifer Reeder, LCSW, SIFI, senior director of educational and social services at AFA. 'Being prepared and adaptable are the best ways caregivers can create a dementia-friendly 4th of July for their loved ones.' If someone is a war veteran, AFA says the noises that come from fireworks can be triggering and mistaken for gunshots or bombs. Being inside at times when they are likely to hear fireworks is a good precaution. 'Even if that person is inside, they still may be in an area where fireworks are going off,' Chris Schneider, director of media relations at AFA said. 'That can be leaving the air conditioning on, getting a white noise machine or playing soothing, familiar music. All of that can help muffle some of those sounds.' It can also be helpful to check in on your loved one throughout the night if they live with you. Large crowds can be overwhelming for someone living with dementia. If you are hosting a gathering, limit guests to a few family members and close friends. AFA says name tags could be beneficial. 'Structure the celebration around the person's routine,' Schneider said. 'Routine disruptions can be troubling for someone living with dementia. If they normally eat at a certain time, build that into the day. If they usually take a nap at a certain time, build that into the day.' The AFA says to revise how you celebrate. The organization mentions that living with dementia shouldn't limit how someone celebrates Independence Day. Caregivers could make patriotic decorations and crafts, or look through a family album with pictures of previous Fourth of July celebrations. Both are dementia-friendly activities. Schneider says anyone looking for additional guidance can do so on their website. Copyright 2025 Nexstar Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
Yahoo
30 minutes ago
- Yahoo
Staying Hydrated May Lower Stroke Risk by 25%—Find Out How Much You Should Be Drinking
Reviewed by Dietitian Emily Lachtrupp, M.S., RDA new study found that drinking at least 6 cups of water a day significantly lowers stroke risk. Being well-hydrated helps blood flow more easily and lowers blood sugar. If you're not drinking enough water, swap other beverages for plain water throughout the well-hydrated has many benefits beyond quenching thirst. Hydration is necessary for your body to function properly, and you can't survive more than about three days without hydration. Your brain is also highly dependent on water. Even slight dehydration can negatively impact mood, memory and concentration. Studies have shown a link between hydration status and blood flow. Essentially, when we're dehydrated, our blood is thicker and doesn't flow as easily through our blood vessels. This also increases the chances of it being 'clumpy.' And clumpy blood has been linked to stroke and heart attacks, the No. 1 killer of American adults. Researchers also point out evidence that drinking enough water is associated with a reduced risk of hypertension, diabetes and obesity. Plus, there's even a link between adequate water intake and lower levels of inflammation. Researchers from China wanted to know if drinking enough plain water could reduce stroke risk, and if so, what threshold of water intake makes a difference. They took a closer look at data from a long-term American study, the National Health and Nutrition Examination Survey (NHANES), to find answers and published their findings in the Journal of Stroke and Cerebrovascular Diseases. Let's break down what they found. Researchers pulled data from the years 1999 to 2020 of NHANES. They included adults over the age of 20 at baseline, with an average age of 49. More than 29,000 people were included in this analysis, and about 48% were male. For NHANES, participants completed 24-hour diet recalls that included daily water intake. Since recalling what we ate the previous day leaves room for error, researchers took the average of two 24-hour recalls for increased accuracy. Participants were then placed into one of four quartiles (groups) based on their water intake. Those in quartile 1 (Q1) had the lowest water intake, and those in Q4 had the highest. Information on stroke was gathered from participants answering the question, 'Has a doctor or other health professional ever told you that you had a stroke?' Almost 1,300 participants answered yes. Variables that would be adjusted for during statistical analyses included age, sex, ethnicity/race, education and income levels, smoking status, alcohol intake, BMI, physical activity, calorie consumption, hydration consumption, high blood pressure, diabetes, high cholesterol and heart disease. After adjusting for all relevant demographic variables—plus total calorie and hydration consumption—the group that drank the most water had a 25% lower risk of stroke compared to those who drank the least. Researchers also found an association between stroke risk and the amount of plain water intake. Those who drank less than approximately 1,400 mL of water per day—which is equal to about 6 cups or 47 fluid ounces of water—had a significantly higher risk of stroke. Some limitations of this study include the 24-hour dietary recalls, which, as previously mentioned, leave room for error and bias in participants recalling what they ate. Also, because NHANES is an observational study, researchers cannot establish causation, just that there is an association between those who drink more plain water and a lower risk of stroke. Lastly, only plain water was considered, so it's unknown if other types of water, like sparkling water, might have the same associations with stroke risk as plain water. The amount of water needed for each person depends on several factors, including sex, age, activity levels and medications. And while it is person-dependent, there are some general guidelines to provide a framework for you. For example, the National Academies of Sciences, Engineering and Medicine recommends that men drink 15.5 cups of water per day and women drink 11.5 cups per day. Eating hydrating foods can also add to your hydration status. Nosh on watermelon, cucumbers, apples, grapefruit, okra, tomatoes and plain Greek yogurt to help stay hydrated. If your blood sugar tends to run on the high side, consider your hydrating habits. When blood is thicker and more viscous, blood sugar is more concentrated. Drinking plenty of water helps thin it out and can help lower blood sugar levels. With that said, too much of a good thing is, well, too much, and you can overhydrate. Referred to as hyponatremia or water intoxication, flooding your body with too much water dilutes the body's electrolytes. And while rare, it can lead to death. Some signs you might be over imbibing on the H2O include clear urine, bloating, nausea, brain fog, headache and confusion. Do an assessment of your water intake. It can help to track it over several days and take the average of them. Are you coming close to the recommended 11.5 to 15.5 cups a day? It also helps to assess the color of your urine. Ideally, it's about the color of diluted lemonade. This color suggests that you're getting enough water into you. If it's dark yellow or amber, it's a sign that you're not and are dehydrated, so drink up. It's important to note that certain medications, supplements and foods can affect urine color. For example, if you've eaten beets, your urine might be red-tinged. And supplements that contain B vitamins can give you bright yellow pee. One strategy to get you started is to swap one of your typical drinks for water. So if you tend to grab soda throughout the day, start by exchanging one soda a day with water. Next week, swap out two sodas and so on. If you can't stomach all that plain water, try flavoring it with fruits, vegetables and herbs. Lemon, Cucumber and Mint Infused Water is clean and refreshing on the palate. Or add berries or a splash of 100% juice to up the flavor quotient of plain water. Another trick is to try the water at different temperatures. Some people can tolerate it better when it's ice cold. Besides staying well-hydrated, there are other lifestyle factors that may help lower your stroke risk, too. Following a heart-healthy diet plan or an eating style like the Mediterranean diet will go a long way toward getting the nutrients you need for a healthy heart and brain. So stock up on plenty of fruits, veggies, whole grains, legumes, nuts, seeds, lean proteins and healthy fats. Engaging in regular physical activity, dealing with what's stressing you out and getting plenty of quality sleep also play large, connected roles in preventing diseases like stroke. According to this study, drinking less than 6 cups a day of plain water increases your risk of stroke. It is unknown whether plain carbonated waters, like sparkling water, reduce stroke risk, but they do contribute to overall hydration. Flavor your water with fruit, veggies and herbs if you have a difficult time imbibing plain water. Also consider your whole-health picture and other lifestyle habits that contribute to heart and brain health, which play a role in stroke prevention. Read the original article on EATINGWELL
