The “happiness quartet”: how to unleash the positive effects

Over the centuries, artists and thinkers have attempted to define and represent happiness. However, in recent decades, endocrinologists and neuroscientists have joined this difficult task, studying happiness as a biological process to discover what triggers this feeling from a physical point of view.

What is the Happiness Quartet?

The happiness quartet is made up of four natural chemicals in our bodies: endorphin, serotonin, dopamine and oxytocin. Loretta G. Breuning, author of Habits of a Happy Brain , explains that "when your brain releases one of these chemicals, you feel good." Each chemical has a special function and turns off once its job is done.

1. Endorphins: The Natural Painkiller

Endorphins, known as the body's morphine, are neurotransmitters that act as natural painkillers. They are involved in pain regulation, sexual desire, the immune system, and functions such as appetite regulation and sleep.

Functions of endorphins:

• Pain regulation: They inhibit the response to physical and emotional pain.
• Increased pleasure: They stimulate brain areas that contribute to feelings of pleasure.
• Immune system: They strengthen the body's ability to fight microorganisms.
• Appetite and sleep regulation: They help control appetite and improve sleep quality.

Ways to generate endorphins naturally:

• Practicing sports regularly.
• Show affection: caresses, hugs and kisses.
• Yoga, meditation or massage.
• Achieve goals and make plans.
• Eat foods like sweets, legumes, spicy foods, omega-3, vitamins B and C.
• Laugh, dance or sing.
• Get adequate rest.
• Walk in nature.

2. Serotonin: The Well-Being Hormone

Serotonin flows when you feel important. A lack of serotonin can lead to loneliness and depression. This neurotransmitter is key in regulating mood, sleep and appetite.

How to increase serotonin:

• Reduce stress through relaxation techniques.
• Ensure adequate and quality rest.
• Maintain a diet rich in tryptophan, an essential amino acid.
• Avoid simple carbohydrates and stimulant drinks such as coffee.
• Increase consumption of omega-3 found in fish and nuts.
• Exercise regularly.
• Expose yourself to sunlight and bright environments.

3. Dopamine: The Mediator of Pleasure and Motivation

Dopamine is associated with feelings of love, lust, and addiction. This neurotransmitter is essential for motivation and reward seeking.

Functions of dopamine:

• Motivation: Drives people to act towards goals and objectives.
• Reward: Generates feelings of pleasure upon achieving goals.
• Learning and memory: Involved in forming memories and learning new skills.

Ways to raise dopamine:

• Practice physical exercise.
• Meditate and practice yoga.
• Set and meet personal goals.
• Maintain a balanced diet.
• Consume supplements such as curcumin and magnesium (with caution and medical advice).

4. Oxytocin: The Hormone of Emotional Bonds

Oxytocin is linked to maternal behaviors and emotional attachments. It fosters trust and social relationships, which are essential for survival and well-being.

Functions of oxytocin:

• Emotional bonds: Promotes connection and trust in relationships.
• Social behaviors: Facilitates cooperation and empathy.
• Stress reduction: Reduces levels of cortisol, the stress hormone.

How to generate oxytocin naturally:

• Giving and receiving compliments.
• Listen and be heard.
• Practice meditation to relax body and mind.
• Exercise regularly.
• Crying to release emotions.
• Perform acts of generosity.
• Consume herbs such as rosemary, parsley, thyme, mint and dill.

Boost your performance and achieve your goals

Boost your performance and achieve your sporting goals with our selection of premium products! Discover excellence in every movement. Visit our Aurun Republic online store and equip yourself with the best!

Furthermore, it can be triggered by something in everyday life (for example, finding a free parking spot) or something more exceptional (receiving a promotion at work).

The best way to raise dopamine :

• To increase your dopamine naturally, try exercising, meditating, doing yoga, setting personal goals, and eating well.
• Certain supplements, such as curcumin and magnesium, may increase dopamine levels, but more research is needed to fully understand their effectiveness.

4. Oxytocin

Because it is linked to the development of maternal behaviors and attachments, oxytocin is often nicknamed "the bonding hormone" and "the cuddle hormone."

According to a study published in 2011 by Indian obstetrician and gynecologist Navneet Magon, “social bonding is essential for the survival of species (human and some animals), as it promotes reproduction, protection from predators and environmental changes, and drives brain development.”

"Exclusion from the group produces physical and mental disorders in the individual, and ultimately leads to death," he added.

For this reason, he believes that oxytocin has a "leading position" within this "happiness quartet" : "It is an important brain compound in building trust, which is necessary for developing emotional relationships."

How to generate oxytocin naturally?

• When someone compliments us, encourages us or comforts us, we feel good, we find calm and well-being.
• Words are a powerful weapon to feel good and make others feel good.
• Listening is an amazing way to increase oxytocin.
• Meditation relaxes the body and mind, allowing us to enter into calm and balance, thus reducing stress.
• Exercise is not only useful for keeping the body healthy.
• Crying acts as a releaser of our emotions, reduces stress and cortisol and increases oxytocin levels.
• We feel good when we give and when we give ourselves.
• Certain ingredients may stimulate and increase oxytocin production. Herbs such as rosemary, parsley, thyme, mint and dill are among the most popular.

Boost your performance and achieve your sporting goals with our selection of premium products! Discover excellence in every movement. Visit our online store https://aurunrepublic.com/ and equip yourself with the best.