How to Increase Happy Hormones

3 min readApr 14, 2024
Boost Your Mood Naturally: How to Increase Happy Hormones

In today’s fast-paced world, it’s easy to feel overwhelmed and stressed out. However, by taking proactive steps to increase our happy hormones, we can improve our mood and overall well-being. In this blog post, we’ll explore some natural ways to balance your happy hormones and enhance your mental and emotional health.

Understanding happy hormones

Happy hormones, also known as neurotransmitters, are chemicals in the brain that regulate our mood, emotions, and feelings of happiness. The four primary happy hormones are:


Often referred to as the “feel-good” hormone, serotonin plays a key role in regulating mood, sleep, appetite, and social behavior.


Dopamine is associated with pleasure, reward, motivation, and focus. It plays a crucial role in the brain’s reward system and is involved in feelings of satisfaction and enjoyment.


Endorphins are natural painkillers produced by the body in response to stress or discomfort. They are also responsible for the “runner’s high” experienced during exercise.


Known as the “love hormone,” oxytocin is released during social bonding activities such as hugging, kissing, and spending time with loved ones. It promotes feelings of trust, intimacy, and connection.

Natural Ways to Increase Happy Hormones:

Now that we understand the importance of happy hormones, let’s explore some natural ways to boost their production:

Exercise Regularly

Physical activity is one of the most effective ways to increase endorphin levels and improve mood. Aim for at least 30 minutes of moderate exercise each day, such as walking, jogging, cycling, or yoga.

Practice Gratitude

Cultivating a mindset of gratitude can increase serotonin levels and promote feelings of happiness and contentment. Take time each day to reflect on the things you’re grateful for and express appreciation to others.

Get some sun in the morning

Sunlight exposure triggers the release of serotonin in the brain, which is why spending time outdoors can lift your mood. Aim for at least 15–30 minutes of sunlight exposure each day, especially in the morning.

Eat Mood-Boosting Foods

Certain foods can naturally increase serotonin and dopamine levels in the brain. Incorporate foods rich in omega-3 fatty acids (such as salmon, walnuts, and flaxseeds), protein (such as lean meats, tofu, and legumes), complex carbohydrates (such as whole grains, fruits, and vegetables), and fermented foods (such as R’s KOSO, sauerkraut, kimchi, and natto) into your diet.

Practice Mindfulness and Meditation

Mindfulness practices like meditation and breathing exercises can increase serotonin levels and reduce stress and anxiety. Try incorporating these practices into your daily routine to promote emotional well-being.


Increasing your happy hormones can help you maintain a positive mood and overall well-being. By incorporating these natural strategies into your daily life, you can increase serotonin, dopamine, endorphin, and oxytocin levels, leading to greater happiness and fulfillment. Remember to prioritize self-care, engage in activities that bring you joy, and nurture your relationships with loved ones. With a little effort and intention, you can create a happier and more balanced life.

Let’s get started!

Written by Eriko Shintani

Certified holistic nutritionist/Holistic nutrition advisor


Dfarhud, D., Malmir, M., & Khanahmadi, M. (2014). Happiness & Health: The Biological Factors- Systematic Review Article. Iranian journal of public health, 43(11), 1468–1477.

Mead M. N. (2008). Benefits of sunlight: a bright spot for human health. Environmental health perspectives, 116(4), A160–A167.




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