Dopamine, endorphins, adrenaline, testosterone, estradiol, oxytocin, melatonin, and serotonin all play crucial roles in our vitality and behavior—affecting our well-being, mood, and attractiveness. These hormones influence our appetite and sleep patterns, life satisfaction, fertility, desires and interests, kindness or anger, energy levels, and aging. To maintain a healthy balance, it’s essential to regulate the levels of these biologically active substances that transmit information between our organs.
Harmony in Hormones
To understand how hormones work, we need to explore their mechanisms and what they truly are. Science refers to hormones as neurotransmitters and neuromodulators—biologically active substances produced in specialized cells of the endocrine glands. These molecules are released into the bloodstream from the endocrine glands, bind to receptors on target cells, and influence metabolism and physiological functions.
The hypothalamus, the main control center located in the brain, regulates the production of hormones by the endocrine glands and their release into the bloodstream. Communication between neurons occurs through organic chemical substances. In this interplay, neural networks in specific areas of the brain can become excited, inhibited, or collaborate more effectively. Through the bloodstream, neurotransmitters (neuromodulators) transmit nerve impulses from the central nervous system to cells in other tissues—muscles, glands, and more.
When the balance of hormones is disrupted, it affects metabolism. The “age of imbalance” is not limited to the transitional phases of adolescence and menopause. The danger of hormonal disruption between the ages of 25 and 45 lies in infertility caused by dysfunction in the reproductive system.
Conditions for hormonal harmony include:
- Managing stress factors;
- Getting enough sleep;
- Avoiding unhealthy foods, sugar, allergens, and neuro-stimulants (like caffeine and alcohol);
- Eliminating harmful habits;
- Engaging in physical activity.
To maintain health, it’s vital to avoid toxins and ensure an adequate intake of vitamins and minerals. This can be achieved through proper nutrition and an “eco-friendly” lifestyle.
Symptoms of Disruption
Hormonal studies are conducted by endocrinologists. However, signs of hormonal issues often manifest externally. For example, there is a term called “hormonal belly.” The term “cortisol belly” refers to the accumulation of fat in the abdominal area alongside the breakdown of muscle tissue. Subcutaneous and abdominal fat accumulate under the influence of the hormone cortisol, which is triggered by chronic stress.
Hormonal imbalance affects our appearance: our beauty and youth. Smooth, firm skin loses its healthy look during hormonal disruptions, becoming dull and saggy. The formation of wrinkles, visible capillaries, and pigmentation changes are reasons to consult an endocrinologist.
Signs of hormonal problems include:
- Increased fatigue;
- Nervousness;
- Mood swings;
- Frequent headaches;
- Unstable weight;
- Increased sweating;
- Excessive hair growth in women in unusual places;
- Decreased libido and intimate discomfort.
Normalizing hormonal levels can help restore the menstrual cycle, rejuvenate mucous membranes, promote endometrial growth, and support breast development through vitamins A, E, B9, and C. The first two vitamins are directly responsible for the production of female hormones estrogen and progesterone.
To Lift Your Spirits
The main contenders for the title of “love hormone” and “happiness mediator” are endorphins, dopamine, serotonin, and oxytocin. Together, these four hormones work wonders, transforming the world around us. With them, life becomes enjoyable and vibrant, allowing us to forget our troubles in moments of joy and excitement.
Endorphin
The name of these protein molecules comes from two components: “endo” and “morphine.” Literally, it means “internal opioid,” providing pain relief and euphoria. This natural “narcotic” is produced by the body itself under certain influences. Activities that bring rewards—such as eating, sex, exercise, and achieving success—boost endorphin levels. The release of endorphins also accompanies pregnancy, alleviating the pain of childbirth. Endorphins minimize discomfort by providing pleasure and joy, helping the body function in the face of trauma or pain.
Dopamine
The next happiness component is also part of the brain’s reward system and is known as the “feel-good hormone.” The production of this neurotransmitter is linked to the activation of pleasure centers and positive sensations in movement, memory, learning, and more. Dopamine aids in information retention—it’s a key factor in associative learning. Its release has been proven to occur during any creative process. Interest, curiosity, impulsiveness, and risk-taking are also accompanied by dopamine production. A deficiency in this hormone manifests as a lack of motivation, anxiety, and low mood, including depression. Compared to other hormones, dopamine is more closely associated with the motivation to repeat pleasurable experiences and seek new enjoyment. The danger of constant stimulation of pleasure centers lies in the risk of addiction due to impulse control disorders. In the pursuit of dopamine, people can become shopaholics, alcoholics, gamblers, and drug addicts.
Serotonin
This happiness hormone is often referred to as the “serum of vitality.” Serotonin regulates our mood, sleep, appetite, digestion, learning, and memory. It is a mediator of pleasure, humor, and vanity. Serotonin governs our need to define and assert our personal status. The drive to achieve higher levels in the hierarchy is nature’s way of increasing the chances of passing on our DNA to future generations. Serotonin affects our self-esteem and sense of well-being, allowing us to either relax or focus. An excess of serotonin can lead to serotonin syndrome, which may manifest not only as anxiety and bodily pain but also as coma and death. The opposite extreme, known as serotonin deficiency, can occur due to toxin poisoning, resulting in physical weakness, fatigue, and changes in mental state (symptoms include vomiting, diarrhea, delirium, tremors, restlessness, hyperthermia, hypertension, tachycardia, agitation, and fear).
Oxytocin
This crucial mediator is often called the “love hormone”: it is responsible for parental attachment and social interaction. Oxytocin regulates childbirth and breastfeeding, establishes bonds in relationships, and strengthens trust. It is the hormone of compassion and care.
Thus, dopamine gives us joy from finding something we need; endorphins “lift us up,” creating a sense of lightness and promoting euphoria; serotonin earns us respect from those around us; and oxytocin provides a sense of safety.
The “Happy” Diet
Feeling happy can be enhanced by sunny walks, physical activity, meditation, massage, pleasant interactions, food triggers, and the joy of creativity, music, films, and more. While hugs, kisses, physical affection, and closeness increase oxytocin production, massage can elevate the levels of all four happiness components: endorphins, serotonin, dopamine, and oxytocin.
Enjoyment from food also boosts the levels of “happiness hormones,” but chronic “stress eating” can lead to excessive calorie accumulation and obesity. It’s important to eat not just anything but rather healthy foods that promote the production of necessary mediators. These include healthy fats, spices, and antioxidants: spicy seasonings, spinach, sweet peppers, leafy greens, seeds, nuts, lean meats, salmon, beans, eggs, and probiotic-rich foods (yogurt, sauerkraut).
The “secret” element in all protein products is the amino acid tryptophan: the same one that is part of serotonin and stimulates its production. Foods high in protein, riboflavin, iron, and vitamin B-6 are typically rich in this mood-boosting amino acid.
To increase serotonin, a combination of tryptophan and carbohydrates is needed (serotonin itself is not found in food). This combination is present in bananas—the most well-known anti-depressant food.
To produce dopamine, the body needs tyrosine: this element can be found in bananas, almonds, avocados, eggs, beans, chicken, and fish.
To boost estrogen levels in the female body, pistachios, walnuts, flaxseeds, sesame seeds, buckwheat, lentils, peanuts, dried apricots, dates, prunes, apricots, peaches, apples, cherries, citrus fruits, parsley, spinach, and broccoli can help.
When dealing with hormonal imbalances, the diet should exclude sweets, baked goods, smoked products, fatty and fried foods, alcohol (which contains female hormones), and other hormone-laden products: sugar, soy, milk, processed meats, and artificial colorings.
This topic is far from over: stay tuned for more.