13 Natural Ways to Boost Your "Feel-Good" Hormones

In the pursuit of happiness.

Hormones are powerful stuff. Believe it or not, these chemical messengers can affect everything from the way we look to how we feel. Skin acting up? Excess androgens may be to blame. Feeling sluggish? Progesterone levels might be high. However, just because hormones treat us with little to no regard doesn’t mean that we have to play gracious host. In fact, there are myriad ways to take the power back.

To prove it to you, we tapped endocrinologist Romy Block, dietitian Amy Shapiro, and acupuncturist Eileen Li for their expertise on how to manage “feel-good” hormones, namely, serotonin, dopamine, endorphins, and oxytocin. As it turns out, all it takes is making a few simple adjustments to our lifestyle (more on those below) to keep our hormones—and attitude—in check.

• Romy Block, MD, is a board-certified specialist in endocrine and metabolism medicine. She is also a co-founder of Vous Vitamin.
• Amy Shapiro, MS, RD, CDN, is a registered dietitian and founder of Real Nutrition NYC. She is also a member of the American Dietetic Association.
• Eileen Li, PT, DPT, L.Ac, is a licensed acupuncturist and Chinese herbalist at Anew Integrative Acupuncture. She is based in Stamford, Connecticut.

Keep reading for 13 ways to boost your “feel-good” hormones—and subsequently, your mood—naturally.

Note: These natural remedies are not meant to cure a serious mental health condition. If you are experiencing severe signs of depression, please seek professional help.

Is doomscrolling taking a toll on your mental health? Here’s an idea: Put the device down and step away. Instead, spend your time engaging in activities that will make you feel good, specifically, by increasing your serotonin. “Serotonin is a neurotransmitter (chemical messenger between nerve cells) that regulates your mood. Not having enough serotonin can lead to increased anxiety and depression,” says Block. Li agrees: “When our bodies produce low levels of neurotransmitters (norepinephrine, serotonin, and dopamine), our chances of encountering depression symptoms increase.” On the flipside, high levels of serotonin can lead to a happier, healthier you.

Despite ample evidence demonstrating the hazards of sun exposure, catching a few rays—under the right circumstances—can actually benefit your health. “Sunlight can stimulate the retina receptors in your eyes leading to stimulation of serotonin. Sunlight can also stimulate vitamin D production which is used by your body to turn tryptophan, an amino acid that can only be obtained from food sources, into serotonin,” explains Block. And in case you're looking for a sunshine alternative, a light therapy lamp, like Verilux® HappyLight® Lumi Plus ($40), is a worthy investment.

“Serotonin is also found in your gut and helps regulate digestion,” Block tells us. Meaning, if you’re lacking in serotonin, you may experience issues with digestion, nausea, and irritable bowel, she adds. The solution? Block recommends consuming oily fish like tuna and salmon, nuts, seeds, dark greens like spinach/kale, milk, and soy products. After all, “A diet rich in tryptophan and antioxidants can have a positive impact on mood, inflammation, and cognition,” says Shapiro. “Tryptophan is a precursor for production of serotonin. Antioxidants like polyphenols and vitamins can limit inflammatory responses causing tryptophan breakdown.”

You’ve heard that exercise is good for you, but did you also know that working out can help to balance your hormones? “Exercise—specifically aerobic exercise that increases your heart rate like walking, swimming, running, biking—increases serotonin,” says Block. “Other forms of exercise—yoga, weights, stretching, weight training—can increase serotonin, too, but not as much,” she clarifies.

Food fads come and go, but something tells us that the fermented variety is here to stay. “Fermented foods may improvegut health and therefore boost mood,” comments Shapiro. These include sauerkraut, kimchi, kefir, tempeh, kombucha, yogurt, and miso, to name a few. “Fermentation enables live good bacteria to thrive in foods, which eventually creates probiotics. These microorganisms support the growth of beneficial bacteria in your gut and may boost serotonin levels. Up to 90% of the body’s serotonin is produced by the gut microbiome,” she explains.

Dopamine is a neurotransmitter that controls many of our bodily functions, including heart rate and blood pressure, says Block. It also affects our concentration, she adds. For instance, “ADHD is likely a genetic condition that is related to dopamine, and treatments with stimulants help increase dopamine.” But its role doesn’t stop there. Dopamine also regulates our reward centers—but here’s where it get tricky. When we experience pleasure, our brains release an increased amount of dopamine as its reward. This encourages us to continue to engage in activities that elicit pleasure, even if they may also pose adverse effects. Our advice? Stop chasing likes on Instagram and instead, embrace dopamine dressing and other healthy, feel-good behavior.

Looking for a quick and easy way to regulate your hormones? Then look no further than your diet. After all, the food we eat can directly impact our hormone levels—dopamine included. According to Block, “Tyrosine and phenylalanine are amino acids that are found in protein-rich foods like turkey, beef, eggs, dairy, soy, and legumes. Fava beans also have high levels of L-Dopa which can be used by the body to make dopamine.”

Sleep is essential when it comes to increasing your libido, curbing cravings, sparking creativity, and of course, getting some beauty rest. “A good night's sleep, meditation, listening to music, and exercise can all increase the body's production and release of dopamine,” says Block.

Between its antioxidant and anti-inflammatory properties, plus its ability to transform us from walking zombies into functioning human beings, we’re convinced that coffee does the body—and the mind—good. “Caffeine in coffee has been shown to have mood-boosting properties. Caffeine prevents adenosine from attaching to brain receptors that promote tiredness, which increases alertness and the release of dopamine and norepinephrine,” says Shapiro.

Beans, beans, they’re good for your… mood. According to Shapiro, “Beans and lentils are a good source of B vitamins, which help boost mood by heightening levels of serotonin, dopamine, norepinephrine, and gamma aminobutyric acid (GABA). They are also high in fiber and plant-based protein, which contribute to overall health and well-being.” Looking for a boost of feeling good on the go? Grab a banana. “Bananas are a great source of vitamin B6, which helps synthesize dopamine and serotonin,” says Shapiro.

When we experience pain, we want to relieve ourselves of that discomfort, ASAP. What that usually means is taking some pain medication. But did you know that our bodies can fight pain all on their own? “Endorphins are neurotransmitters that your body uses as a natural pain killer or analgesic. They also lead to relaxation and improved mood,” explains Block. On the other hand, aches and pain, depression, and anxiety, are some symptoms of endorphin deficiency, she notes. Fortunately, there are ways to get your endorphins pumping with little to no effort at all.

Having someone prick your body with a bunch of fine needles might not sound appealing, but hear us out. “Acupuncture has a positive impact on our mood by regulating neurotransmitters in our limbic system (our emotional and behavioral area in the brain),” says Li. “When we needle into a point on the body, the nervous system receives that signal and sends it to the spinal cord and up to the brain. In reaction, the brain then interprets these signals to allow our bodies to relax our muscles, increase blood flow, release natural pain-killing hormones like endorphins, and regulate neurotransmitters like serotonin and dopamine.” This allows acupuncture to improve mental health conditions like depression, brain fog, anxiety, and grief, she adds.

Is it just us or can yoga be intimidating? There’s something about struggling to attempt crow among Lululemon-geared yogis in perfect headstands that makes us want to tuck and hide in child pose. Still, sticking it out on the mat may be worth it. Not only can yoga help us to strengthen and tone our bodies, but it can also energize us, improve our sex lives, and better our sleep quality. If that’s not enough for you, yoga can also serve as a mood booster, especially when laughter is involved. According to Block, “Exercise and laughter have been shown to increase endorphins.” So hop on your mat and have some fun. Yoga doesn’t have to be so serious.

In our diet-obsessed culture, we may think twice before ordering dessert. The thing is, we are mistakenly restricting ourselves when what we really should be doing is moderating. After all, life is meant to be enjoyed, is it not? “Red wine and chocolate are known to boost mood immediately for most,” says Shapiro. “Eating a favorite food can produce endorphins, regardless of whether it's nutrient dense or not.” Research even shows that all palatable foods stimulate endorphin release in the brain; hence, the “feel-good” feeling. Just don’t overdo it.

“Overconsumption of pro-inflammatory foods such as refined carbohydrates, red meat, sodas, and sugar-sweetened beverages, canola oil, sugar and high fructose corn syrup, alcohol, etc. can lead to tryptophan breakdown, which can decrease production of serotonin,” says Shapiro. “Some animal studies have shown that large consumption of saturated fats (animal fat, butter, full-fat dairy, palm oil, and coconut oil) may disrupt dopamine signaling in the brain,” she adds.

Lovers and mothers are a cohort with a special commonality: high levels of oxytocin. However, “More research is being done to understand the role it plays in intimacy, from desire to trust,” notes Block. What we do know? “Oxytocin is a hormone used by the body to produce contractions for labor and delivery, release milk during lactation, and bonding between parent/child. Low oxytocin is being studied in depression and autism spectrum disorders.” Whereas we can increase our other “feel-good” hormones by eating certain foods, with oxytocin, more studies need to be done. “Not enough high quality research to determine if oxytocin in food has impact on mood,” says Shapiro. Still, there are other ways to turn up “the love hormone” naturally.

The simple act of touch can be a powerful force in helping us to feel connected and loved. “Oxytocin is sometimes called ‘the love hormone’ because it can be released when cuddling or during orgasms,” says Block. However, physical touch as small as a hug can make a big impact by increasing levels of oxytocin.

Non-physical stimuli—music, fragrance, and mindfulness meditation—are also believed to prompt the release of oxytocin. To make the most out of your meditation session, consider lighting a candle, dimming the lights, and playing calming ambient music. We already feel relaxed.

Note: This article was originally published on Byrdie.