- Serotonin: Regulates mood, anxiety, and sleep. Low levels of serotonin have been linked to depression and other mood disorders.
- Dopamine: A hormone that regulates reward and pleasure in the brain, and has been linked to motivation and learning. Low levels of dopamine have been linked to disorders such as depression and addiction.
- Endorphins: These are neurotransmitters produced by the body that act as natural painkillers, generating responses to pain and stress and producing feelings of well-being and euphoria, creating a positive emotional response.
- Oxytocin: A hormone that is released during physical contact and intimacy, and has been linked to emotional regulation, sociability, affective bonding, empathy, and attachment.
How do we produce oxytocin, endorphins, and dopamine naturally?
- Exercise: Activities such as running, swimming, cycling, weightlifting, dancing, and walking. To obtain benefits in the release of dopamine in the brain, it is recommended to do at least 30 minutes a day. Aerobic exercise is indicated for the stimulation of serotonin.
- Nutrition: Dark chocolate, hot peppers, nuts, fruits rich in antioxidants, and leafy vegetables can stimulate the creation of endorphins.
- Bananas, avocados, eggs, lean meat, fish, and almonds are rich in tyrosine, the amino acid precursor to dopamine.
- Foods rich in tryptophan, an amino acid precursor to serotonin, are: bananas, walnuts, sunflower seeds, eggs, fish, meat, and dairy products.
- Meditation and deep breathing: Helps reduce stress and stimulates the production of endorphins. A practice between 10 and 30 minutes daily.
- Laughing, smiling: Generates serotonin, oxytocin, dopamine, and endorphins, while promoting interpersonal relationships.
- Adequate rest: Necessary for the production of endorphins, dopamine, and serotonin, which is produced in greater quantity during the REM phase of sleep.
- Spending time with friends, family, and having positive and constructive relationships.
- Exposure to sunlight: It is recommended to be outdoors for at least 15 minutes a day to obtain sufficient sunlight and generate serotonin.
- Music: Serves as a stimulus in the production of endorphins, dopamine, and improves mood.
