5 steps to more happiness

Veröffentlicht am: October 04, 2024
Dr. med. Wolfgang Bachmann
Dr. med. Wolfgang Bachmann

General practitioner

Do you know the saying by Albert Schweizer: "Many people know that they are unhappy. But even more people don't know that they are happy".

There is a lot of truth in this saying. Do you count yourself among those who feel happy, or are there situations from time to time in which you are unhappy?

 

➤  According to the Happiness Report, 10% more people reported feeling anxious and sad during the pandemic last year!

Where does happiness actually come from? 

Happiness is a feeling that arises in the brain and indirectly in the gut. If there are too few feelings of happiness, depression can quickly develop.

What is behind it?

There are millions of neurotransmitters in the brain, brain chemicals that ensure messages get from one place to the next. When happiness hormones are released, this information is also passed on, which has a direct impact on our mood, our energy levels and even our digestion.

And how are our gut and our brain connected?

In addition to the brain, our stomach also has a lot to do with our mood. You will no doubt be familiar with it if something has upset your stomach due to a stressful situation. 

More and more researchers are recognizing that the intestinal flora has a direct influence on how people think and feel. American scientists have now been able to prove this and link the accumulation of bacteria to mood. 

The whole thing happens via the so-called gut-brain axis, through which our gut and brain communicate with each other in both directions. 

How can mood be positively influenced by the gut?

By supporting your intestinal flora and its beneficial inhabitants. It is important to have a large number of different bacterial strains. Our pre- and probiotics are ideal for this, as they contain 13 of the most important bacterial cultures in high doses. 

Why are we unhappy at all?

There are many reasons to be unhappy: from health problems, troubled relationships, lots of stress and more. And to top it all off, we have been in the middle of a global pandemic for almost 1.5 years. 

Did you know that when the pandemic began, there was an immediate and sharp decline in mental health in many countries around the world? This was revealed in the Happiness Report. Not only that, but the number of reported mental health problems increased by 47%! Young people are the most affected - one in two of them, to be precise.

 

➤ During the pandemic, the number of reported mental health problems rose by almost 50%! 

 

What happiness hormones are there?

1. serotonin:

Serotonin is considered the classic happiness hormone and is involved in a whole range of neuropsychological processes. These include the regulation of mood, behavior and memory. This is why serotonin is also seen as the key to disorders such as depression, anxiety and panic disorders.

2. dopamine:

Dopamine is our feel-good hormone and is released, for example, when we receive a reward. In high quantities, it provides more motivation and willingness to learn. 

3. oxytocin:

Oxytocin, the love hormone, plays a particularly important role in social bonding. The hormone releases a feeling of joy and security.

4. endorphins

Endorphins are a whole group of chemical substances that are associated with feelings of euphoria, pleasure, sexuality and pain relief. Endorphins provide a feeling of bliss.

 

➤ For 9 out of 10 people, happiness means good health!

5 steps to more happiness

So happiness hormones determine our happiness. So how can we ensure that we are happier? Because please remember, everyone is the architect of their own happiness. It's up to you to become happier!

1. eat, sleep and repeat ✿

Like so many other things, a healthy and balanced diet also influences our mood. Did you know that with the right diet, you can ensure that more of the important happiness hormones are produced in your brain? Helpful nutrients include proteins, good omega 3s and antioxidants.

But a good night's sleep also makes us happier, as the sleep hormone melatonin is directly linked to the happiness hormones.

2. me ♥ human & animal

A good relationship with other people, but also with your own pet, makes us feel happy and directly boosts the body's own production of happiness hormones. From a hug and compliments to playing with your pet - it all makes us feel good.

3. more exercise = more happiness ✓

Regular exercise provides a real serotonin booster. Whether you go running, swimming or do yoga, it all makes you happy. Ideally, you should also spend time in nature.

4. soak up the sun ☀ don't forget!

Sunshine makes you happy? Yes, that's true. This is because the body can produce the important vitamin D3 with the help of the sun. And it is precisely this vitamin that is often used as a natural antidepressant. Numerous studies prove its effectiveness. For example, a study conducted in 2017 found that supplementation with vitamin D significantly improved the mood (depression and anxiety) and general health (mental and physical) of the test subjects.

5. little helpers big time ☆

More and more people are turning to dietary supplements as they have fewer side effects than prescription drugs. This also includes supplements that can help to boost your mood. 

In addition to taking probiotics, there is another natural helper that can cross the gut-brain barrier and thus improve our mood.

➜ OUR TOP TIP: 5 HTP

In order for important messenger substances such as serotonin or dopamine to be produced, the amino acid L-tryptophan or, even better, the already converted form 5 HTP is required. This is because, compared to other substances, it is almost the only one that can cross the blood-brain barrier and thus act in the brain. Once in the brain, 5 HTP directly triggers the release of happiness hormones. 

Studies have shown the successful therapeutic administration of 5 HTP in the treatment of a variety of illnesses such as depression or insomnia.

Conclusion:

Happiness means something different to everyone, whether it's spending time with loved ones, a walk in the forest or sunbathing on a deckchair. No matter what it means to you, make time for it and boost your happiness hormones. There are a few ways to give your happiness a boost, try them out.

 

Sources (in English):

Aknin, L., De Nevem J., Helliwell, J., Layard, R., Sachs, J., & Wang, S. (2020). Overview: Life under COVID-19. 2021 World Happiness Report, pp. 5-12.

Birdsall T. C. (1998). 5-Hydroxytryptophan: a clinically-effective serotonin precursor. Alternative medicine review : a journal of clinical therapeutic, 3(4), 271-280.

Lyte, M. (2013). Microbial Endocrinology in the Microbiome-Gut-Brain Axis: How Bacterial Production and Utilization of Neurochemicals Influence Behavior. PLoS Pathog, 9(11). https://doi.org/10.1371/journal.ppat.1003726.

Penckofer, S., Byrn, M., Adams, W., Emanuele, M. A., Mumby, P., Kouba, J., & Wallis, D. E. (2017). Vitamin D Supplementation Improves Mood in Women with Type 2 Diabetes. Journal of diabetes research, 8232863. https://doi.org/10.1155/2017/8232863