Hormones? Yep.

One of the fascinating things about the human body is the number of chemical messengers that quietly control your life – even if you’re completely unaware of it! Hormones don’t just influence your sexual appetite (or lack of it); they also help regulate your mood. Some of these are nicknamed “happy hormones”:

• Dopamine – linked to pleasure and reward;
• Serotonin – helps regulate mood, sleep, appetite, digestion, learning, and memory;
• Oxytocin – often called the “love hormone,” its levels rise with physical affection like hugging, kissing, and sex. It also plays a role in bonding, childbirth, and breastfeeding;
• Endorphins – released in response to stress or discomfort. Activities like eating, exercising, or having sex can boost endorphin levels.

So, let’s cut to the chase:

You can use this information to your advantage. According to Healthline, it’s possible to “hack” your hormones for a better mood. Here’s how I do it:

1. Get out

Spending time outdoors and in sunlight increases serotonin and endorphin levels. Coming from a sunny country, I really struggle during the British winter – so every time the sun is out, I’m out. A friend once told me you can easily spot Mediterranean people in the UK: they’re the ones sunbathing in the park as soon as the sun makes an appearance. I wonder if that’s true… Now, where’s my beach towel

2. Exercise

Physical activity boosts endorphins, dopamine, and serotonin. I’m a self-confessed couch potato, so I don’t experience the mythical “runner’s high,” but I’ve noticed that doing Pilates every morning makes the day far more manageable (and, as you probably know by now, I’m not the Sporty Spice).

Bonus tip: exercise outdoors when it’s sunny, and you’ll double the benefits!

3. Laugh

Laughing increases dopamine and endorphins – and it’s free! Social laughter is even better, as it releases more endorphins. So grab a friend and watch an episode of Monty Python’s Flying Circus. If you cuddle while watching? Bonus oxytocin points.

And don’t forget to smile – seriously. A 2019 study found that even pretending to smile can influence how you feel. Worth a try, right?

4. Cook

My personal favourite. Cooking gives you a chance to boost all the happy hormones in one go. Sharing a meal with someone you like or love increases dopamine and endorphins – and if there’s cuddling involved, even more oxytocin.

Some foods also affect hormone levels. Ever heard of “comfort food”? There’s science behind those cravings when you’re feeling low – your body is literally trying to feel better.

Try these:

• Endorphins: spicy food;
• Dopamine: bananas, almonds, beans;
• Serotonin: oats, nuts, seeds;
• All of the above: probiotic foods like yoghurt, kimchi, or sauerkraut (those are my go-to comfort meals!).

5. Listen to music

Music lifts your serotonin levels. Listening while you cook? Double win. Prefer instrumental music? That’ll boost your dopamine. And if you create or perform music? You guessed it – endorphins go up.

6. Pet your dog or cat

If you’re a pet lover, you already know this: giving affection to your dog or cat boosts both your oxytocin and theirs.

While dogs are famous for this effect, cats can be just as good for your mood. Spending time with them increases serotonin and reduces stress. Even petting someone else’s dog or cat can have a calming effect. Highly recommended.

7. Meditate

This one can sound intimidating – but it’s not. Meditation increases dopamine production, and it’s easier to learn than you might think.

Forget the image of a monk chanting on a mountaintop. One of the simplest techniques to start with is Body Scan Meditation – a great way to learn how to focus and release stress by paying attention to physical sensations.

I’ve used this technique with children aged 7 to 14, including those with special needs, and it worked beautifully. In fact, they even asked me to run sessions for their parents – and it worked for them, too. Oxytocin and dopamine everywhere!

Here’s what to do:

• Find a quiet place and lie down comfortably (a yoga mat or pillows help).
• Or sit – if that works better for you.
• Listen to a guided Body Scan, like this one: Body Scan Meditation – YouTube

The more you practise, the easier it gets.

Need help? Just get in touch!

That’s it – go enjoy your happy hormones!