How to use biology to feel happy

For #InternationalDayOfHappiness , we spoke with Marni Chanoff, MD , an integrative psychiatrist at McLean Hospital , about how hormones affect how we feel and what we can do to improve our overall mood.

Dr. Chanoff, can you share more about your background?

I am an integrative psychiatrist. I combine medication and psychotherapy approaches and also support people as they make nutrition and lifestyle choices.

Which hormones make us feel happy?

1. Dopamine -This hormone is responsible for pleasure and reward. It is released when we experience something pleasurable.
2. Serotonin - This hormone plays a key role in regulating mood and feelings of well-being. Low levels of serotonin are associated with depression and anxiety.
3. Oxytocin - This hormone is often called the "love hormone" because it is released during social bonding activities such as hugging.
4. Endorphins - These hormones are released during exercise, excitement or pain. They help to reduce stress and relieve pain.

?Is it possible to boost these hormones to get into a better mood?

Yes. However as much as we need to boost hormones to maintain happiness and well-being, we also must pay close attention to decreasing the stress hormone known as cortisol. I think finding the balance between the two is where the money is.

Another hormone that can impact your mood is melatonin. It helps us regulate our sleep, which plays a crucial role in regulating the body's stress response.

It sounds like we as individuals can do things to help either boost or decrease stress. Are there any activities that you would recommend for either of these?

I think it’s easiest to think about it simply and holistically. For example, a healthy diet will naturally maintain gut health, which will keep your serotonin and dopamine levels healthy. Often starting one healthy habit will lead all your hormones to the right level. Try:

• Being in natural sunlight for 10-15 minutes
• Physical activity
• Enjoying a favorite meal
• Taking a break from a source of stress
• Practicing meditation

What is your take on supplements for improving moods?

Generally, I don’t think they’re the answer. If there are real barriers for people to do these healthy habits, then it makes sense. For example, if someone has a gut issue and they just can't absorb what they need to from their food.

We all want to hack our hormones. But you can’t just take a pill or some other workaround thinking it will cancel out unhealthy behavior. If you give the body and the mind the right things, it will do what it's supposed to do.

Have you taken supplements before?

I have! But it doesn’t stick, which is often the case for most people. It’s expensive, there are so many to choose from, and it’s hard to tell if it’s working. Short term they can be helpful like taking melatonin to help reset your sleep, but you don’t want to take it long term. There can be a risk for side effects and interactions with other medications.

When should we be concerned about our mood?

Some of the early signs of major depression can include sleeping too little or too much, loss of interest in things people normally enjoy, poor concentration and changes in appetite. If this lasts longer than a few weeks and if it feels like it's getting in the way of your day-to-day life, that’s a sign to reach out to your doctor for help.