50% of our joy of living is given to us as an inheritance. The rest is up to us to cultivate.
Being happy is, in part, written in our genes: according to a study published in the scientific journal Nature in 2016, 50% of our joy of living is given to us as an inheritance. But for the remaining 50%, it is possible to cultivate the art of having good morale by stimulating what we call “happiness hormones”. There are four of these: endorphins, dopamine, serotonin and oxytocin. And there are very easy ways to increase their quantities in the body to feel happy, as explained to us by Dr. Patrick Lemoine, psychiatrist and author of “What are the symptoms for” (Eds. Odile Jacob).
To activate endorphins, just move, even for 20 minutes, to feel a surge of well-being and joy. Also, don’t hesitate to put on your sneakers regularly to indulge in the sport you enjoy most (cycling, running, swimming, dancing, etc.). Certain foods also have the capacity to stimulate the production of endorphins: this is the case of dark chocolate (the higher its cocoa content, the greater the secretion) and chili pepper (thanks to capsaicin, the substance in origin of the spicy taste).
“Don’t hesitate to make a call to your loved ones, to be tactile with them”
To boost dopamine, you need to do anything that activates the reward area in the brain. It can be doing good around you by helping others, such as volunteering in an association, offering to carry shopping to an elderly person, helping a child with their homework, supporting a friend in difficulty… taking care of yourself is also a vector for dopamine production, just like “consume foods containing phenylalanine and tyrosine, two amino acids that promote the secretion of this neurotransmitter. You will find it in eggs, brown rice, small wild fish, saffron, wheat germ, almonds and peanuts, avocado, pumpkin seeds and bananas. Certain plants can also provide a boost such as green tea and guarana.
To stimulate oxytocin, it is necessary to be in contact with others and share quality moments. Also, don’t hesitate to call your loved ones, be tactile with them, spend time with them (activities, meals at a restaurant, etc.). Acting for the good of others is also life-saving: giving gifts, baking a cake, doing a favor, etc. Finally, making love with your partner is another way to stimulate oxytocin.
As for serotonin which “improves our mood and brings us calm and serenity”, you need to practice meditation – especially mindfulness – and yoga. Both help lower the level of cortisol, the stress hormone. “Exposing yourself to daylight is another way to stimulate it” adds the psychiatrist. Also, as soon as possible, take advantage of the sunshine to take a walk, do physical activity or have a coffee on the terrace. Foods rich in tryptophan also promote the production of serotonin. These include brown rice, legumes such as lentils, chickpeas or beans, vegetables such as broccoli, cauliflower and Brussels sprouts, eggs and dairy products, bananas and nuts. . A vitamin B12 deficiency can affect serotonin production. This is mainly present in meat, fish, dairy products and eggs.
Thanks to Dr. Patrick Lemoine, psychiatrist and author of “What are the symptoms for”, Eds. Odile Jacob.