In addition to the Channel and overseas, the trend in wellness is to "Happy Hormones", or hormones of happiness. In full development, this field drains the research investments of pharmaceutical companies. Hence a plethora of studies concerning him for a decade.

Dr. Karine Phan, general practitioner and micro nutritionist, summarizes: "Sleep disturbed, fatigue, lack of pleasure ... this general malaise is sometimes hiding a deficiency of serotonin, dopamine and other hormones well-being. However, we understand, there are still no blood tests that can assess the lack, but micro-nutrition questionnaires easily light on the state of the reserves. "

Deficiencies related to stress

Nervous tension and anxiety are the big burners of Happy Hormones. A phenomenon aggravated by exposure to stress over time. So the hormones of happiness are consumed in a "cascading" process.
What the practitioner explains: "Stress first drains your dopamine - which releases adrenaline and norepinephrine, and then, when it lasts (count in months), it solicits the secretion of serotonin. "

To rebuild, there are several strategies, depending on the hormones at half mast and the metabolism of each. A rule, however, to respect: rebuild stocks in the opposite direction of their depletion. "So we start with serotonin and we end up with dopamine," says Dr. Phan.

Serotonin, mood booster!

This neurotransmitter is the natural anti-depressant par excellence. Deficiencies often experience sugar cravings . No need to throw on bananas, rich in serotonin ... the intestine does not assimilate it in its pure state.

To help your body synthesize it, do sports every day, a cure of light therapy in winter - which also boosts vitamin D - and introduce tryptophan-rich foods into your plate, translate the amino acid that makes it possible to make the precious hormone.

To go back in your shopping list: hard cheeses like cheddar, white meats, tuna, sunflower seeds, roasted peanuts, nuts and cashews, eggs, soy, lobster or lamb. No need to binge, just consume regularly. In case of serious deficiencies, we do not sulk a complementation. The tryptophan capsules will then be combined with a cocktail of vitamins - B5, B6, B12, C, magnesium ... - all the ingredients necessary for a good synthesis.

Another winning strategy: serotonin is favored by hugs (caresses, massages), walking or meditation because it is closely linked to receptivity to external sources of pleasure. We care for our emotional ecosystem and a certain art of living our interiority.

Dopamine, "Feel Good" connection

In addition to distilling pleasure, it erases fatigue and increases alertness. Its production is directly related to the reward mechanism . It floods the brain when you receive compliments, win the game, listen to nice music - these delicious shivers! -, eat chocolate or ... when dating.

First substance to be pumped in case of reaction to stress , dopamine can quickly run out. Warning ! The circuit called "dopaminergic" is also set in motion if you take drugs or alcohol.

For psychological areas at risk, we quickly fall into addiction. Also, it is better to choose your triggers: rather cuddle, sport (but not too much) and set realistic goals to be sure to reach them.

Another way to refuel: chew hard cheeses - parmesan, gouda, gruyere, emmenthal, edam, cheddar- or enjoy cod. In case of severe deficiency, it complements via tyrosine capsules, the precursor of dopamine, always with the small cocktail of associated vitamins.

Adrenaline and noradrenaline, the hormones of the action

Produced from the dopamine circuit, they are also called stress hormones because they give us the respondent in a situation of danger or challenge. The body diffuses them to awaken all our cerebral and muscular capacities.

If there is no supplementation , you will easily stimulate their production through a sustained sports activity. Practice bodybuilding with weights, crossfit, sprints, jumps, etc. To motivate you, know that norepinephrine would increase the consumption of fat. Better than a diet!

Sweet endorphins

The structure of this group of neurotransmitters is similar to that of morphine. They are the ones who trigger the feeling of euphoria experienced during but especially after a good workout. Endorphins both powerful painkillers, fun diffusers and anti blues .

Chief Producers? The cardio sports, practiced for 30min at a pace ... and orgasm! It would be wrong to deprive oneself, especially since there is no complementation.

Oxytocin, the female ally

At the same time hormone and neurotransmitter, this strange molecule is also called hormone of the love. It would play, in women, a major role in the biology of happiness.

It is secreted during the time spent with our loved ones , when we receive compliments, in our expressions of kindness towards others, but also during pregnancy and childbirth.

Stress blocks its production and there is no complementation. It remains to stall in our schedule love sequences to encourage its production. Organizational question!