Mental health and hormonal balance are closely connected, influencing mood, stress management, and overall well-being. Key hormones such as endorphins, serotonin, oxytocin, and cortisol play crucial roles in regulating emotions, fostering positive relationships, and managing stress. When these hormones become imbalanced, it can lead to issues like mood swings, anxiety, depression, or chronic stress. Understanding how to maintain a healthy hormonal balance can improve both mental and physical health.

Psychosocial Trainer and Mental Health Counsellor Nikita Shrestha Shakya provides the following insights on the connection between hormones and mental health.

Endorphins: The relaxation hormone

Endorphins are often called the ‘feel-good’ hormones because they help relieve pain, reduce stress, and create a sense of happiness and relaxation. One of the most effective ways to boost endorphin levels is through physical activity. Engaging in regular running, swimming, or playing sports like badminton can enhance mood and reduce stress. Studies suggest that even 30 minutes of moderate activity can have a noticeable impact on emotional well-being.

Laughter is another natural way to increase endorphins. Whether it’s watching a comedy show, spending time with friends, or participating in laughter yoga, engaging in activities that make you laugh can provide an instant mood lift. This simple yet effective strategy has been linked to improved mental health and overall happiness.

Practices like meditation and yoga also contribute to endorphin production. These activities not only promote relaxation but also help regulate stress hormones, creating a balanced and calm state of mind. Additionally, music and dancing serve as powerful mood boosters. Listening to uplifting music or dancing to your favourite songs can provide physical and emotional release from stress, enhancing overall well-being.

Serotonin: The mood stabiliser

Serotonin is a neurotransmitter that plays a vital role in regulating mood, appetite, and sleep. Low levels of serotonin have been linked to conditions such as depression and anxiety, making it essential to find natural ways to boost its production. One simple and effective method is spending time outdoors. Exposure to sunlight enhances serotonin levels, and activities like walking in nature, hiking, or even sitting in the sun for 15 to 30 minutes daily can help stabilise mood.

The diet also plays a crucial role in serotonin production. Consuming foods rich in tryptophan, an amino acid that converts into serotonin, can support mental well-being. Foods such as turkey, eggs, salmon, nuts, seeds, and dairy products are excellent additions to a serotonin-boosting diet. Additionally, engaging in gardening can be a surprisingly effective way to improve mood. Studies suggest that soil bacteria (Mycobacterium vaccae) act similarly to antidepressants, naturally enhancing serotonin levels. The act of tending to plants can be both therapeutic and rewarding.

Regular exercise is another proven way to increase serotonin levels. Physical activity not only helps with stress reduction but also alleviates symptoms of anxiety and depression. Alongside movement, cultivating gratitude and maintaining a positive outlook can also contribute to serotonin production. Keeping a gratitude journal or engaging in positive thinking can help improve overall happiness and emotional balance.

Oxytocin: The bonding hormone

Often referred to as the ‘love hormone’, oxytocin plays a crucial role in fostering trust, emotional connection, and overall well-being. It is released during positive social interactions and physical touch, strengthening bonds between individuals. One of the most effective ways to enhance oxytocin levels is by engaging in meaningful social interactions. Spending quality time with family and friends, having deep conversations, and participating in social activities can naturally boost its production, improving emotional health.

Physical touch also has a significant impact on oxytocin release. Simple gestures like hugging, holding hands, or even a reassuring pat on the back can help reduce stress and deepen emotional connections. Interestingly, spending time with pets, especially dogs, has been shown to increase oxytocin levels in both humans and animals, reinforcing the powerful role of companionship in mental well-being.

Another way to naturally enhance oxytocin production is through acts of kindness. Engaging in generous actions, volunteering, or helping others can trigger oxytocin release, leading to a greater sense of happiness and fulfilment. Additionally, relaxation techniques such as listening to soothing music, practising meditation, or engaging in deep breathing exercises can also contribute to increased oxytocin levels, promoting a sense of calm and emotional balance.

Cortisol: The stress hormone

Cortisol is the body’s primary stress hormone, released in response to challenging situations. While it plays a crucial role in managing short-term stress, prolonged high cortisol levels can negatively impact both mental and physical health. Managing stress effectively is key to maintaining a healthy hormonal balance. One of the most effective ways to regulate cortisol is through stress reduction techniques. Practices like mindfulness meditation, yoga, and deep breathing exercises can help lower cortisol levels, promoting a sense of calm and emotional stability.

Maintaining a consistent sleep schedule is also essential for hormone regulation. Getting 7 to 9 hours of quality sleep each night allows the body to recover and prevents cortisol levels from staying elevated. Additionally, taking regular breaks from work or daily responsibilities can be beneficial. Engaging in relaxing activities such as reading, painting, or listening to music helps prevent chronic stress buildup and supports overall well-being.

A well-balanced diet plays a crucial role in cortisol regulation. Eating nutrient-rich foods that support adrenal function can help manage stress levels, while excessive caffeine, sugar, and processed foods may contribute to cortisol spikes. Lastly, engaging in low-intensity exercises like walking, stretching, or light yoga can help keep cortisol in check without putting additional strain on the body. By incorporating these simple strategies, it becomes easier to maintain a healthy balance of cortisol and support long-term mental and physical well-being.

Therefore, by making small changes—eating well, staying active, nurturing relationships, and managing stress—you can naturally boost the hormones that promote happiness and well-being.