Serotonin
Often referred to as the “feel-good” neurotransmitter, serotonin is primarily known for its role in regulating mood, sleep and appetite. Low levels of serotonin are linked to feelings of sadness and irritability, while higher levels promote a sense of calm and happiness. This neurotransmitter is synthesised from the amino acid tryptophan, which is found in foods like turkey, nuts and seeds. A healthy gut microbiome also plays a role in serotonin production, emphasising the connection between diet and mental wellbeing.
Dopamine
Dopamine is another key player in our happiness arsenal. Known as the “reward” neurotransmitter, it is crucial for motivation, pleasure and reinforcement of rewarding behaviours. Activities that we enjoy, such as eating delicious food, exercising or engaging in hobbies, trigger dopamine release, enhancing our sense of pleasure. However, chronic stress or unhealthy habits can deplete dopamine levels, leading to feelings of apathy and low motivation.
Acetylcholine
Acetylcholine plays a vital role in learning and memory. It helps us focus and engage with our surroundings, facilitating the retention of new information. Low levels of acetylcholine can lead to reduced mental clarity. Maintaining a healthy lifestyle, including regular physical activity and mental exercises, can support optimal acetylcholine function.
Tips for supporting happy chemicals
Now that we understand the key neurotransmitters involved in our happiness, let’s discuss practical tips to support these all-important brain chemicals.
- Nutrition matters: A balanced diet rich in whole foods, particularly those high in B vitamins, can support neurotransmitter production. Foods like leafy greens, whole grains, eggs and legumes are excellent sources. If you are looking to boost your dietary intake of B vitamins, consider Herbs of Gold Activated B Complex, a one-a-day capsule containing a comprehensive blend of seven key B vitamins with four in their activated forms, which are readily utilised by the body to support emotional wellbeing and brain health.
- Stay active: Regular exercise is a powerful way to increase dopamine and serotonin levels. Aim for at least 150 minutes of moderate aerobic activity each week to reap the health benefits.
- Get enough sunlight: Sunlight exposure boosts serotonin production, so try to spend time outdoors or consider light therapy during darker months.
- Practice mindfulness: Techniques such as meditation, deep breathing and yoga can enhance overall wellbeing and increase serotonin levels.
- Prioritise sleep: Quality sleep is essential for neurotransmitter balance. Aim for 7-9 hours of sleep per night to support mood regulation.
By understanding and nurturing the neurotransmitters that influence our happiness, we can take actionable steps towards a more fulfilling and joyful life. Embrace these strategies, and watch your wellbeing flourish!
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