Imagine a pharmacy inside your head, releasing chemicals that can affect your mood, motivation, memory, relationships, and even resilience against life’s pressures.
And the best thing is that you do not need a doctor’s prescription to get your daily dose of these mood-boosting “drugs”.
Let’s examine six of these “happy chemicals”, which orchestrate the whole brain’s symphony of well-being, and how to naturally stimulate their production to help keep us healthier mentally and emotionally.
Dopamine is the brain’s motivator and reward molecule.
Think of it as your internal cheerleader, ready to clap you on the back every time you accomplish something, even if it’s just making your bed or checking off a to-do list item.
Not just a pleasure molecule, dopamine fuels your motivation and gives you focus.
According to research, dopamine levels increase when you expect or reach success.
That is why breaking daunting projects into bite-size wins is so successful because every little victory triggers the dopamine release that drives further progress.
If you want to achieve a quick accomplishment, start your day by making your bed.
Before scrolling through social media, make a clear goal of doing one thing before going online.
Set short-term goals, keep track of your progress and visualise your success.
Getting up early and going for a walk outside motivates you to be active and awake.
Dopamine is driven by momentum and progress in itself, as opposed to perfection.
Go for those small wins as they keep the motivation flowing.
Where dopamine stirs excitement and action, serotonin is the chemical that gives the calm, peaceful, emotional balance.
It is a neurotransmitter crucial to reducing anxiety and depression, while promoting optimism and contentment.
According to most sources, about 90% of your body’s serotonin is produced in your gut, so digestive health is very closely associated with our emotional health.
This connection means how you eat and how you care for your gut microbiome may have an impact on your mood and mental state of mind.
Natural serotonin boosters include:
- Spending at least 20 minutes in the morning light.
- Eating a healthy breakfast with protein that is good for the gut.
- Walking or relaxing in green spaces and nature.
- Exercising regularly.
- Eating fibre-rich and fermented foods like yoghurt, kefir, sauerkraut or kimchi to keep the gut flora healthy.
Known as the “cuddle hormone”, oxytocin is the glue that bonds people in relationships and makes it possible for us to develop trust and empathy.
Oxytocin is triggered first with touch, then with real talking and caring about others, as well as real human interaction.
Examples of interactions that boost oxytocin are:
- Giving someone a compliment or thanking someone sincerely.
- Calling or visiting a friend or family member you haven’t spoken to or seen in a while.
- Sharing quality time with your loved ones.
- Playing with pets or children.
- Giving something without expecting anything in return, e.g. doing volunteer work or helping your neighbours.
Endorphins produce euphoric feelings like the runner’s high.
These opioids make you less uncomfortable and more fun.
While endorphins are frequently associated with physical activity, you do not have to be an athlete to feel their positive effects.
To dial up endorphins:
- Dance vigorously to your favourite song, even if it’s just for a few minutes.
- Opt for the stairs instead of elevators as much as possible.
- Engage in brief brisk walks or light jogging.
- Laugh heartily with your friends or watch something silly.
- Include strength training and stretching in your weekly schedule.
- Eat spicy food.
Acetylcholine is often neglected in “happy chemical” discussions, but it’s crucial for sharpening your mind, boosting attention, enhancing memory and facilitating learning.
The cognitive performance and mental clarity of your brain are very much dependent on this neurotransmitter.
Every time you solve a problem, recall a fact or learn a new skill, acetylcholine is working on the brain and forming new neural connections that keep your brain agile.
Ways to support acetylcholine include:
- Read 10 to 15 minutes a day.
- Challenge yourself by learning a new language or musical instrument.
- Engage your mind with puzzles, crosswords or strategic games.
- Memorise inspiring quotes or meaningful verses or poetry.
- Get quality sleep for memory consolidation and brain repair.
Life in general is fast-paced and overwhelming; your mind can race like a car in overdrive.
Gamma-aminobutyric acid (GABA) acts as the brake system in your brain, shutting down neuronal firing.
Balanced GABA levels help to calm the mind, reduce anxiety and allow for restful sleep.
If a healthy GABA tone is not in place, the nervous system will become hyperactive, making it hard to unwind or deal with stress.
Boost GABA naturally by:
- Practising slow, focused breathing (long, extended exhales) and listening to your breath.
- Turning off all electronic devices one hour before bedtime to minimise blue light exposure, which can affect GABA activity.
- Consuming soothing herbal tea (chamomile or valerian root) in quiet moments to keep the mind calm.
- Meditating and/or praying frequently to cultivate stillness.
- Incorporating gentle yoga or stretching exercises to calm both body and mind.
In these scenarios, less stimulation is really more as it allows your brain to engage its natural calming mechanisms.
A symphony of happy chemicals
What makes these six brain chemicals even more fascinating is that they all interact in the same way, often to the point where they can occur at the same time as daily actions.
So, a simple morning walk outdoors stimulates dopamine, serotonin and endorphins, which gives you a triple boost to motivate you, keep your mood balanced and relieve pain.
In the same way, having a real laugh with a friend will increase oxytocin and endorphins, and increase connection and the feeling of joy.
This chemical orchestra teaches us that well-being is not about grand, isolated actions, but the cumulative impact of small, healthy daily habits.
It is also worth noting that some of these mood-boosting strategies are simple, free and available at any point.
A morning walk, a good breakfast, a genuine smile, a belly laugh, a few pages of reading and a restful night’s rest are all remedies within most people’s reach.
You are not seeking perfection, rather, your brain needs consistency, routine and balance.
Tomorrow morning before you look at your smartphone, stop.
Take a deep breath.
Move your body softly.
Smile at someone.
Celebrate a small win.
These small, yet powerful, choices invite your natural “happy chemicals” to come alive and serve you well.
There’s no better time than now to start tuning into your brain’s own pharmacy and embrace your body’s natural prescription for happiness.
Datuk Dr Nor Ashikin Mokhtar is a consultant obstetrician and gynaecologist, and a functional medicine practitioner. For further information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
