Hormones are chemicals produced by various glands in our bodies. They circulate in the bloodstream, serving as messengers and participating in a variety of biological functions. One of their important functions is to regulate our mood. Certain hormones are known to help promote positive feelings, including happiness and pleasure. No matter how hard one tries, not every day can be sunny and cheerful. There will always be times when one can't help but feel depressed. In such a case, when energy and mood levels are low, the body needs a happy hormone boost to get things done. There are four hormones that play a crucial role in regulating happiness:-
1. Serotonin - It regulates sleep, mood, digestion, and memory.
2. Oxytocin - It is the love hormone essential for parent-child bonding, childbirth, and trust.
3. Dopamine - It is the feel-good hormone associated with learning and pleasurable sensations.
4. Endorphins - It is regarded as a pain reliever produced in response to unease and stress.
Now let's take a look at these essential micronutrients to improve happy hormones.
1. Vitamin C
Vitamin C promotes oxytocin levels in the body and improves mood. Consuming a nutritious and balanced diet containing certain minerals and vitamins can help promote oxytocin levels in the body. Vitamin C-rich foods can make you happier and healthier.
Sources- oranges, amla, lemon.
Magnesium increases serotonin levels and maintains a healthy mood. It stops the body from producing too much cortisol by calming the nervous system. Stress can cause the body to release more cortisol. Stress can be less damaging if the nervous system is kept quiet.
Sources- banana, spinach, cashew
3. Niacin B3
Niacin B3 reduces feelings of sadness and depression by stimulating oxytocin. Vitamin B3 is one of the 8 B vitamins. Niacin also helps in the production of hormones that are connected to stress and sex in the adrenal glands and other areas of the body. Niacin has shown to decrease inflammation and improve circulation.
Sources- peanuts, sunflower seeds, broccoli.
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Tyrosine stimulates dopamine and epinephrine secretion regulates mood. Also, tyrosine helps in the synthesis of melanin, the pigment in charge of skin and hair colour. It helps the adrenal, thyroid, and pituitary glands organs in charge of producing and controlling hormones in our everyday activities. It plays a role in the formation of practically all of the proteins in the body.
Sources- milk, sesame seed, pumpkin seed.
Folate helps in serotonin, and dopamine synthesis. Foods rich in vitamin B12 or folate have been proven to be effective and helpful for patients struggling with anxiety and depression. It is one of the nutrients that are most important for a healthy pregnancy and hormonal balance. It has been shown that folic acid increases progesterone levels, encourages regular ovulation, and lessens menopausal hot flashes.
Sources- chicken, peas, green leafy vegetables
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