Our mood can be affected not only by joyful or sad events, but also by internal factors, for example, the level of the so-called happiness hormones - serotonin, dopamine and oxytocin. Their concentration is not constant, and we have the power to change it. Let's try to become happier?
Our expert is an endocrinologist at the University Clinic of Moscow State University named after M.V. Lomonosov, candidate of medical sciences Zukhra Pavlova.
Dopamine – the hormone of anticipation and pleasure
How does it work? It was previously believed that the main function of dopamine is to give us joyful excitement at moments of pleasure, for example, when we eat something tasty or receive praise. However, it was recently discovered that significantly more dopamine is released in anticipation of a joyful event or something pleasant. It’s not for nothing that they say that the process of achievement is more pleasant than the victory itself.
Additional functions. Memory, reaction speed and cognitive abilities depend on dopamine levels. It has been noticed that people who naturally have a lot of dopamine receptors and a high level of the pleasure hormone are easy to learn and easily master new specialties.
Fact. False expectations negatively affect the production of dopamine. Scientists conducted an experiment on rats. A light was turned on in the cage where the rodents were kept, and then the tailed animals were given a treat. Before the rats received food, experts measured the level of dopamine in their blood. It invariably rose immediately after the light bulb turned on. But one day, scientists turned on the light and did not give the rats the treasured goodies. In subsequent experiments, dopamine was no longer released in response to the light being turned on.
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Serotonin – the hormone of joy and calmness
How does it work? Unlike dopamine, serotonin has an inhibitory rather than excitatory effect. Therefore, it is not capable of causing euphoria, but it helps us not to get hung up on negative emotions and easily cope with stress.
Additional functions . Serotonin regulates many processes in the body, including participation in the formation of inflammatory and immune reactions. It acts as a substance that causes smooth muscle contraction. And of course, it is important to remember that serotonin is a precursor to the sleep hormone melatonin.
Fact. A significant portion of serotonin is produced not in the brain, but in the intestines. Therefore, in order not to be sad, it makes sense to monitor your digestion and take care of the microbiome that inhabits the gastrointestinal tract.
Hormone of happiness and love. What does serotonin affect? More details
Vitamin B9 - the benefits of folic acid. (happiness hormone)
Vitamin B9 (folic acid) has amazing benefits, some scientists call it the “good mood vitamin.” It is folic acid that is necessary for the production of “happiness” hormones and ensures a good mood. Another benefit of vitamin B9 is the supply of carbon for hemoglobin synthesis.
What else is folic acid good for? Vitamin B9 affects cell division, growth and development of all tissues, improves the functioning of the immune system, and supports the cardiovascular system. The intestinal microflora normally synthesizes a certain amount of folic acid on its own.
The human body needs vitamin B9 for the synthesis of amino acids, enzymes, ribonucleic acid and deoxyribonucleic acid chains. Folic acid has a beneficial effect on the functioning of the hematopoietic system and the functionality of leukocytes (the main “combat” units of the human immune system). Vitamin B9 has a beneficial effect on liver health and the digestive system as a whole. In addition, folic acid ensures the transmission of impulses between cells of the nervous system, regulates the processes of excitation and inhibition of the nervous system, and smoothes out the consequences of stressful situations.
Vitamin B9 is especially indispensable for women; a sufficient amount of this substance in the body is the key to normal pregnancy and the full development of the fetus. Folic acid significantly reduces the likelihood of premature birth and birth defects of the brain. Vitamin B9 stabilizes the emotional background during the postpartum period and smoothes out menopausal disorders.
Vitamin B9 deficiency: Signs of folic acid deficiency in the body:
- Depression.
- Unreasonable anxiety.
- Feeling of fear.
- Absent-mindedness.
- Memory impairment.
- Digestive disorders.
- Growth retardation.
- Inflammation of the oral mucosa.
- Anemia.
- The tongue takes on an unnatural bright red color.
- Early gray hair.
- Spontaneous abortions and various fetal development defects.
Chronic lack of folic acid can cause megaloblastic anemia (in this disease, the bone marrow produces immature red blood cells of increased size). Long-term deficiency of vitamin B9 is accompanied by nervous disorders, early menopause in women and delayed puberty in girls, the development of atherosclerosis, the occurrence of heart attacks and strokes.
There are contraindications. Consult your doctor. In the chain of all B vitamins, vitamin B9 has a “best friend” - vitamin B12; these two vitamins are together almost all the time, and in the absence of one of them, the abilities of the other are sharply reduced and beneficial properties are limited. If you want to get the full benefits of folic acid, you need to take it along with vitamin B12.
Sources of folic acid The main sources of this vitamin are green vegetables and wheat germ. To replenish your body's folic acid reserves, you need to eat sprouted wheat grains, soybeans, spinach, lettuce, asparagus, bran, lentils and broccoli.
Dosage of vitamin B9 The minimum daily dose of vitamin B9 is 400 mcg. For nursing and pregnant women, the dose is increased to 600 mcg. Additional intake of vitamin B9 is necessary for excessive mental and physical stress, frequent stressful situations, and during illness. Folic acid deficiency can be caused by insufficient vitamin B9 in food, as well as impaired synthesis of this substance by intestinal microflora (due to dysbiosis, etc.).
Folic acid overdose Folic acid hypervitaminosis is caused by uncontrolled intake of excessive amounts of the drug over several months. Against the background of an excess of vitamin B9, kidney disease, nervous excitability and digestive disorders develop in the body.
Oxytocin – the hormone of attachment and trust
How does it work? Causes a feeling of satisfaction, reduces anxiety, gives peace of mind around a loved one, and increases trust in a partner. The unconditional love of a mother for her child is also explained by the release of oxytocin into the blood during childbirth.
Additional functions . Under certain circumstances, oxytocin interferes with the release of stress hormones - adrenaline and cortisol.
Fact. American neuroscientist Paul Zack conducted experiments on volunteers. To increase the trust of experiment participants in strangers and make volunteers more willing to donate money to unknown people, Zach sprayed a liquid containing oxytocin into the hall. These experiments caused a lot of noise - the public was afraid that if Zack's experiments were successful, unscrupulous sellers would begin to spray oxytocin in stores to make it easier to persuade customers to buy unnecessary goods. However, it turned out that when inhaled through the nose, oxytocin is practically unable to penetrate the brain.
The hormone of happiness. How oxytocin affects human health, happiness and well-being Read more
Dopamine: my favorite
Dopamine transmits nerve impulses in the mesolimbic pathway of the brain, which is responsible for the expression of pleasure
. The higher the dopamine level, the brighter the sensations.
Pleasure hormones
Serotonin, dopamine, endorphins - these substances are often called pleasure hormones. How do they work? Read our fact sheet.
No one will deny themselves pleasures.
That's why people strive to increase their dopamine levels in the brain. However, everything is not so simple here. The simplest idea seems to be to take dopamine as a medicine. But it is not only a neurotransmitter responsible for the transmission of nerve impulses, but also a normal hormone that affects the functioning of the heart. And drinking cordials just for fun is extremely dangerous. But substances that cause the production of dopamine in the neurons of the mesolimbic pathway are common. These are alcohol
and
nicotine
.
In addition, other components of tobacco smoke, as well as some drugs (for example, cocaine
) block the destruction of dopamine after it has the expected effect - and the level of pleasure in the brain increases.
However, alcohol, nicotine and other drugs are called that because they cause addiction, in addition to other serious health consequences. So the pleasure received is bought at too high a price. In addition, giving up stimulants when addiction has already formed leads to so-called withdrawal
, so it’s better not to start at all. What then remains? What brings joy. For example, sex with a loved one causes a strong release of dopamine. Music and any other pleasurable activities produce approximately the same effect. By the way, even thoughts about the upcoming pleasant task cause the release of dopamine.
We improve your mood
The level of joy hormones can be increased with proper nutrition and healthy habits. However, not all so simple. The fact is that not only the amount of happiness hormones plays a role, but also the number of receptors through which joy hormones affect the cells of our body. But influencing the number of receptors is not so easy - it depends on genetic characteristics. In addition, some serotonin and dopamine receptors disappear during the aging process. This is why older people are often in a depressed mood. However, something is still in your hands.
The magic of mood. What don't we know about smiling? More details
Mood swings and cycles
Treatment of mood swings in women
To treat mood swings in women at different ages, you need to understand what exactly to treat, and this requires a detailed diagnosis. Arriving at an appointment at Marina Ryabus’s clinic, the patient talks with a doctor - gynecologist, endocrinologist, the doctor collects anamnesis, conducts an examination, ultrasound and other studies. Tests are prescribed, which you can take directly in our clinic. We work with proven laboratories, the best in Moscow, in terms of diagnostic expertise. Based on the results of research, disorders, imbalances, and pathologies are identified in the body. Treatment is prescribed based on the patient’s age, her reproductive plans, and concomitant diseases. For monitoring, you need to visit the clinic as prescribed by your doctor - usually once every few months.
To resolve issues related to sudden mood swings, we invite you to a consultation at our clinic. At the anti-aging medicine clinic of Marina Ryabus, obstetrician-gynecologist, oncologist Ekaterina Nikolaevna Kozlova and gynecologist-endocrinologist Irina Sergeevna Vyatkina are receiving appointments. Both doctors have extensive experience in prescribing complex laboratory diagnostics with detailed interpretation of results and subsequent prescription of therapy and supplementation.
To make an appointment, call: +7 (499) 588-81-47; . You can also contact the clinic administrators on WhatsApp, Telegram, Viber by phone: +7 (925) 397-71-30. To receive a call back from the clinic, fill out the feedback form on the website.
Marina Ryabus Clinic is a center for smart cosmetology, holistic approach and comprehensive anti-aging medicine. By joining us, you make a choice in favor of resource-restoring and organic-saving technologies!
Nutrition
The pleasure of delicious food is an effective means of combating a bad mood. Nutrition should be balanced and include:
- meat, fish, dairy products (protein, iodine);
- eggs, liver, cabbage, bananas, rice (B vitamins);
- greens (vitamin K);
- nuts;
- chocolate.
If there is a risk of transition from a depressed state to the stage of depression, you should take a vitamin B complex in the morning. An active, purposeful lifestyle, love for children and loved ones, fresh air, sound sleep will not allow you to remain in a state of sad inaction for a long time. But sometimes it is useful to be sad when the body and consciousness relax.
Oxytocin
© Gpoint Studio
Oxytocin is also called the “love hormone” as it promotes intimacy, trust, emotional connections and strengthens relationships.
It is produced by men and women during orgasm, and by mothers during childbirth and breastfeeding.
Researchers from Claremont Graduate University
in California conducted an extensive study of the effects of oxytocin on women and found that the release of oxytocin is closely related to the level of satisfaction with life. It
plays a greater role in physiology and happiness in women than in men
.
Oxytocin helps us stay faithful to our partner and promotes healthy relationships. Men in monogamous relationships who received a boost of oxytocin were more likely to maintain physical distance from unrelated single women than those who did not receive oxytocin.
Endorphin
© Monkey Business Images
Endorphins are released in response to pain and stress, helping to reduce anxiety levels. Getting your second wind while running is also a result of endorphins.
It acts as an analgesic and sedative, reducing the perception of pain. Endorphins suppress the transmission of pain signals to the central nervous system by binding to opioid receptors (the body's natural morphine).
How endorphins are produced
- Exercise exercise
, including cardio training, especially running.
- Laughter is the easiest way
trigger the release of endorphins. Even the anticipation of laughter, such as attending a comedy show, can increase endorphin levels.
- Treat yourself to aromatherapy. Vanilla and lavender scents
associated with the production of endorphins.
- Include in your diet dark chocolate and spicy food
— it also causes your brain to release endorphins.
Difference between hormones and neurotransmitters
To be fair, not everything that gives us energy is hormones. Some substances appear from the nerve cell and through the so-called. the synaptic cleft “reaches” the next neuron or muscle, where they have an effect. These are neurotransmitters, such as dopamine and endorphins. Other substances are secreted by glands, enter the blood and are then delivered to various organs. These are hormones, for example, adrenaline. Individual chemical elements can be both hormones and neurotransmitters. This is the case, for example, with oxytocin and serotonin.
