One of the most surfed topics on the net in today’s cut-throat competitive world – be it professional, social, or educative – is How one can be happy. The internet is equally rampant with how-to-be-happy advice.
We generally are happier when our mood is joyful, our well-being is good, and things around us are in fair order. But unfortunately, we are too used to looking outside to make us feel better. Digging inward, the cause of our happiness [whatever the triggers] are the four hormones – Dopamine, Oxytocin, Serotonin, and Endorphins (DOSE). These are the ones that regulate our sense of well-being and our mood.
1. Dopamine: Acts on areas of the brain to give feelings of pleasure, satisfaction, and motivation.
Dos: Break down tasks into smaller, achievable goals to create a consistent reward system to keep you satisfied, happy, and motivated.
- Engage in activities viz. exercise, meditation, yoga, massage, playing with a pet, walking in nature, or reading a book to feel happy and relaxed.
- Eat foods rich in magnesium and tyrosine – the building blocks of dopamine production – chicken, almonds, apples, avocados, bananas, beets, chocolate, green leafy vegetables, green tea, beans, oatmeal, oranges, peas, sesame and pumpkin seeds, tomatoes, turmeric, watermelon, wheat germ, etc.
- Add essential vitamins D, B5, B6, and Omega-3 fatty acids – much needed to make dopamine – into your diet.
- Make sure to get enough sleep.
Don’ts: Do not ruin the natural balance between work, leisure, and physical activity.
- Don’t over-indulge in instant gratification through stuff like social media and junk food.
2. Oxytocin: Also called the love hormone, it is usually released when people hug, cuddle, or socially bond. It stimulates positive social interaction and induces anti-stress effects.
Dos: Nurture close relationships, spend quality time, and indulge in deeper conversations to favour this Cuddle Hormone’s production.
- Embrace physical contact through hugs or even a pat on the back.
- Be kind and ready to help.
- Keep pets and shower them with loads of love, hugs, and cuddles to bond.
Don’ts: Don’t shun social networks and community activities.
- Don’t follow lifestyles that promote isolation or loneliness.
3. Serotonin: Controls your mood. Working together with melatonin it also influences your sleep and wake-up patterns, your feeling of pain, well-being and the intensity of your sexual desire.
- Go for a walk, run, or exercise, preferably outdoors.
- Practice meditation and/or yoga.
- Eat foods rich in tryptophans (nuts, cheese, red meat, chicken, fish, oats, beans, lentils, or eggs) and vitamins (fruits, veggies, and whole grains).
Don’ts: Do not be irregular with your exercise or diet regimen.
- Do not underestimate the impact of stress and negative thinking.
4. Endorphins: They’re released during pleasurable activities such as exercise, massage, eating and sex. Endorphins help relieve pain, reduce stress and improve your sense of well-being.
Do’s: If possible the best way to release endorphins is to engage in high-intensity interval training (HIIT) and endurance sports.
- Laugh a lot, dance, and be merry.
- Eat dark chocolate and spicy food (in moderation though).
- Be creative – write, paint, play music, sing, or do whatever interests you.
- Do not scoff at getting a hobby no matter what your age group is.
- Know your limitations still and do not overdo stuff.
Although happiness is all around us, getting the right balance is the key.
Homoeopathy, since time immemorial, has been found useful in improving your levels of physical and thus mental health by giving a gentle yet non-addictive nudge to any kind of derangement your body is going through in any sphere.
The month of April is nature’s bridge that leads from winter to summer. It is the path to brighter days. May this April be a time of relaxation and renewal for you.
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Dr Renu Madan 