Did you know that your body is constantly “talking” to you? Of course, not in words, but through changes in your internal chemical levels, including dopamine, oxytocin, serotonin, and endorphins. Their impact on our emotions, health, and overall well-being is immense.
• Dopamine: One of the most important chemicals to understand – it’s the brain’s “motivator.” It’s released when we invest in physical or mental effort and encourages us to keep pursuing our goals.
• Oxytocin: Also called “the love hormone”; it helps us bond and connect with others and boosts our sense of optimism.
• Serotonin: Linked to mood and energy levels, it has a huge positive influence on our emotions and productivity.
• Endorphins: Work to reduce stress – they are released following intense physical activity and help ease pain and calm the body.
Research shows that modern life negatively affects the levels of these chemicals, and they are not always in balance. For example, prolonged phone use can lower dopamine levels, as can overeating sugar or staying indoors for too long.
Here’s how you can take control of the chemical levels in your body that are responsible for your mood and emotions:
1. Don’t Check Your Phone First Thing in the Morning
Studies show that pleasure and pain experiences are located side by side in the brain and operate on a seesaw-like mechanism. When we do activities that require physical or mental effort, our brain slowly releases dopamine, which makes us feel satisfaction and effectiveness. On the other hand, when we’re exposed to immediate pleasure (like scrolling social media or eating sugar), our brain produces chemicals that lead to a drop in mood, feelings of depression, and fatigue. The recommendation is to delay checking your phone until after you’ve gotten your morning dose of sunlight.
2. Call Instead of Texting
Talking out loud stimulates the release of oxytocin – the hormone that strengthens feelings of connection and love. In comparison, texting doesn’t produce this chemical effect. If you want to start your day with a positive sense of connection, it’s better to call a loved one than to send a message.
3. Light Physical Activity = More Endorphins
Endorphins are released when we push our bodies into action, especially in situations of physical “pain” like running or effort. If you’re not a fan of running, a brisk walk or a short workout is enough to get that positive boost. Even a hot bath can help release endorphins and relax the body.
4. Avoid Coffee Immediately After Waking Up
In the morning, when the body wakes up, cortisol levels (the hormone that activates the energy system) naturally rise. Drinking coffee during this wake-up phase may disrupt this natural process and lead to an energy crash later in the day. It’s recommended to wait at least an hour after waking up before drinking coffee – this will help maintain stable energy levels throughout the day.
5. Avoid Large Amounts of Light After 7 PM
To maintain proper serotonin levels and prevent sleep disruption, avoid large amounts of light in the evening. Replace bright home lighting with softer lighting that signals to your body that evening has arrived and it’s time to wind down.
6. The Importance of Sunlight and Fruit
To raise serotonin levels, it’s important to get morning sunlight exposure, which helps the brain produce this chemical. In addition, eat fruits like bananas, kiwis, and apples, which contain tryptophan – an essential component for serotonin production in the digestive system.
If you follow these tips, you’ll feel the positive effects on your mood, energy, and overall health.