There are many ways to increase happy hormones. Dietvana has awesome recommendations to help increase them every day.
First Dietvana recommends exercise as it increases hormones called endorphins that boost energy and happiness. Exercise should consist of fast walking and an aerobic activity.
Endorphins can also be released by engaging the following activities: meditating, dancing, playing music and spending time outdoors.
Another hormone that is an antidepressant is called serotonin. Serotonin is not found in foods, but tryptophan, an amino acid converted to serotonin in your brain, can be. Foods high in amino acids are one source of tryptophan, which will increase serotonin levels.
Tryptophan rich foods are listed below
​High | ​Medium | ​Low |
​Cod fish Turkey Salmon Mackerel Tuna Pork Soybeans Banana Pineapple Egg whites | ​Spinach Banana Pineapple Beef Beans Lentils Sunflower seeds Chia seeds Hemp seeds Pistachios Parmesan cheese | ​Potatoes Tofu Crab |
Another way to increase serotonin production is to increase the cofactor or coenzyme, which are required for the enzyme activity. Cofactors nutrients are folate, B complex vitamins, iron and magnesium. Folate is abundant in avocado, dark leafy vegetables, almonds, oatmeal, and oranges. Iron is found in fortified cereals and breads
It is always recommended to eat complex carbohydrates and a diet high in berries like blueberries, strawberries as snacks to improve the serotonin levels.
Dopamine is the hormone that is made from the amino acid which can be increased by eating chicken, dairy products, avocados, pumpkin, sesame seeds and soy.
Lastly, doing high intensity martial arts, being part of a musical group or giving someone a massage could help to increase oxytocin levels. Oxytocin helps with anxiety and depression.
