8 key factors behind the production of happiness hormones

8 key factors behind the production of happiness hormones


  • Research into true happiness, carried out by Harvard University over a 75-year period, concluded that the people we surround ourselves with, as well as our acceptance into society, can have a positive effect on our physical and mental health and help us live longer.
  • Happiness hormones that the body is capable of producing by itself include: dopamine, which makes us feel good; serotonin, which reduces depression; and endorphins, which make us happy and thus help to reduce physical pain.

How do we define individual happiness?

Factors contributing to happiness can differ from person to person, and include:

  • Doing the things you want to do and having the freedom to choose your own path in life
  • Maintaining positive relationships and being accepted into society
  • Feeling content with your situation and not comparing yourself unfavorably to others
  • Maintaining a positive attitude and not allowing yourself to be upset or put off by the many changes that occur in life
  • Achieving goals that you have set out for yourself and keeping positive when trying to achieve them
  • Keeping fit both mentally and physically, thus reducing the likelihood of developing illness and disease

The longest study into happiness ever carried out

Research into what makes a happy life, presented by Robert Waldinger from Harvard University, took over 75 years to complete and looked at the lives of 724 volunteers, as well as their partners and other family members, bringing the total number of people studied to over 2,000. After analyzing the data, a clear correlation was found between strong relationships, good health and happiness.

Maintaining positive relationships was also found to help people slow the aging process and enable them to live longer lives.

8 factors that promote the production of happiness hormones

1. Exercise

Exercise not only keeps us fit and healthy, but also protects us from disease and degeneration. It stimulates the production of various hormones, including:

  • Growth hormones that are crucial to repair and growth.
  • Testosterone, which helps to refresh and reinvigorate the body and aids muscle growth.
  • Insulin and thyroid hormones that help to regulate blood glucose levels and aid metabolism.

Additionally, exercise can assist the brain in producing hormones associated with happiness, such as:

  • Dopamine, the hormone responsible for making us feel good. If we are able to achieve our body shape or weight goals, this hormone will be produced in greater quantities.
  • Serotonin, which can help reduce the symptoms of depression.
  • Endorphins, which are directly related to happiness, meaning they can help to reduce physical pain or symptoms of injury in our muscles due to its chemical properties being similar to morphine, which is used for pain relief.

2. Partaking in fulfilling activities that leave a smile on your face

Visiting new places, getting a relaxing massage, or partaking in activities that leave a smile on your face, whether they involve family members, friends or loved ones, can all provide a welcome relief from the stress and problems that may accumulate in our daily lives. Furthermore, keeping a smile on your face when encountering difficult circumstances can aid the body’s production of serotonin and endorphins, both of which are directly associated with happiness.

3. Light exposure to sunlight

In addition to getting vitamin D from various fish, fish livers and egg yolks, exposing the body to sunlight during the early morning or evening time (being careful to avoid the hours between 10:00 – 15:00) also aids the skin’s production of vitamin D. This vitamin not only helps to keep our bones and immune system at full strength, but also indirectly stimulates the production of serotonin, a hormone capable of reducing the symptoms associated with depression.

4. Eating chocolate (in moderation)

Studies have found that consuming around 50–100 grams of dark chocolate (equivalent to 300–600 calories) 1–2 times a week could reduce a person’s chances of an early loss of life resulting from heart disease when compared to those who do not eat any chocolate at all. Chocolate contains essential chemicals which aid circulation and help to strengthen coronary arteries. Dark chocolate , made from 70–85% real cocoa, is most effective in this regard.

Although dark chocolate contains minimal amounts of sugar and milk, it still should not be considered completely healthy and should therefore only be consumed in moderation.

5. Focus on eating foods that are high in tryptophan

Tryptophan is an essential amino acid which the body is unable to produce by itself. Tryptophan can be sourced from milk, butter, egg yolks, meat, fish, turkey, peanuts, almonds, dried dates, bananas, cottage cheese and other high protein foods. The body is able to use this substance to aid in production of serotonin and in the neurological processes that help us feel happy. Moreover, tryptophan works alongside folic acid and iron to assist the body in producing red blood cells.

6. Playing with pets

You may have found that your stress levels are reduced when playing with pets. This is because our relationship with cats, dogs or other pets that show us affection can increase the body’s production of hormones associated with happiness, including serotonin and oxytocin (a hormone linked to love and relationships).

7. Hugging or kissing a loved one

Hugs and kisses between humans can be used to display love, kindness, protection and lust. We generally perform these actions with people we love which, in turn, leads to the body producing a number of different hormones:

  • Endorphins – the happiness hormones – that are associated with feeling enchantment.
  • Dopamine, which is produced when we feel satisfied, resulting in feeling happy, excited and stimulated.
  • Oxytocin, which is linked to relationships and helps us to build bonds with other human beings.

8. Meditating

Meditation is a form of spiritual relief that can be beneficial after a day full of emotional situations that can leave us feeling down. Meditating, by breathing in slowly and deeply before releasing that air just as gently, can help you gradually rid your mind of any negativity you may have accumulated that day. Just being alone with your thoughts for a few moments can help you to gain an awareness and acceptance of certain trying situations, leaving you with a more positive perspective. Meditating for at least 30 minutes has also been shown to decrease production of cortisol, a hormone produced during stressful times, and replacing it with endorphins which are responsible for feelings of relief. Endorphins also produce a happy and refreshed feeling, slowing the aging process and strengthening the body’s immune system while simultaneously adjusting brain waves to ensure a calm mind for a better night’s sleep.


Although happiness means different things to different people, our life experiences and other extrinsic factors such as social status, education, career popularity, health, responsibilities and achievements all have a role to play in making our life complete. Some of these may combine to help you achieve your goals, while others may require no small amount of dedication to enable you to succeed. Nevertheless, every person is capable of making a success of their life in one way or another, which will give them the best chance of feeling happy and content thereafter.


Already have an account?