Tips for a Healthy Happy Holiday Season

amino acids b vitamins capsaicin cinnamon cowhage deep breathing diet dopamine endorphins ginger holidays hormones journaling magnesium meditation mindfulness oregano oxytocin probiotics serotonin sleep spices st. john's wort stress management sunlight tryptophan tyrosine vitamin c vitamin d yoga Nov 30, 2024

Happy holiday (happy holiday)

While the merry bells keep ringing

Happy holiday to you!

Want to feel the joy in this classic tune amidst the holiday madness? Look no further than your hormones! In this article, we’ll explore how to harness your body’s natural feel-good boosters for truly merry and healthy holidays:

The “feel-good” hormones
Make your serotonin soar
Drive up your dopamine
Ooze with oxytocin
Enjoy an endorphin rush
Eat for health and happiness

Let’s now get to know your happiness hormone squad: serotonin, dopamine, oxytocin, and endorphins.

The “feel-good” hormones

Serotonin, also called 5-hydroxytryptamine (5-HT), is your brain’s natural mood stabilizer. When you feel happy, calm, and focused — as though everything seems good with the world — that’s serotonin in action.^1,2

But serotonin does more than boost your mood. It also plays a crucial role in your learning, memory, digestion, sleep, and sexuality. This hormone regulates your body temperature, helps heal your wounds, and keeps your bones healthy too.^1,2

What about those moments of excitement and motivation? That’s where dopamine comes in. This hormone floods your brain when you land your dream job, learn a new skill, or do something you love.³

As part of your reward system, dopamine makes you seek more of a pleasurable activity or experience. This explains why it’s so hard to resist another cookie or two once you’ve had a taste.^3,4

Besides giving you a sense of pleasure, dopamine impacts your memory, attention, behavior, and movement. Plus, it helps control your heart rate and your kidney and blood vessel function.^3,4

Now, there’s a different kind of joy you find in connecting with others, thanks to oxytocin. This hormone facilitates childbirth and lactation. But it’s also produced by both men and women when they fall in love, or when they’re excited by their sexual partner. For these reasons, oxytocin goes by the nicknames “love hormone” and “cuddle hormone.”^5,6

As a hormone involved in your social behaviors, oxytocin affects your sense of trust and recognition. It contributes to your overall psychological stability as well.^5,6

Last but not least, endorphins are your body’s natural painkillers. For instance, they help soothe your aching muscles after running or ease the pain of childbirth. In the face of daily stressors, your brain releases endorphins so you can keep on functioning.^7,8

Endorphins have benefits beyond pain and stress relief. They help reduce symptoms of depression and improve your self-image. What’s more, they can contribute to weight loss by regulating your appetite.⁸

Make your serotonin soar

For an instant serotonin surge, think about who or what makes you happy. It could be your child’s laughter, your beloved pet, or a beautiful beach. Amplify those good vibes with mindfulness and gratitude. Write down your happy thoughts in a journal, and appreciate these sources of joy.^9,10

Since chronic stress can lower your serotonin levels, it’s important to make time for stress management. Unwind through yoga, meditation, or deep breathing. A guided imagery exercise can also work wonders by transporting you to a tranquil place.⁹

And remember the power of sunshine. Just 15 minutes a day can trigger your brain to produce serotonin.⁹

Lastly, a lack of sleep can impair your serotonin receptors, disrupting the balance of the hormone in your brain. You can help support healthy serotonin function through a relaxing bedtime routine and a consistent sleep schedule.⁹

Drive up your dopamine

To increase your dopamine levels this holiday season, set achievable goals. Keep your to-do lists realistic by breaking down large tasks into smaller ones. Also, consider asking for help. Most people are happy to help; they just need to be told what actions will be most helpful.¹¹

Every time you tick off an item on your list, give yourself a pat on the back and savor the moment! Make sure to celebrate your small wins.¹¹

And don’t forget to engage in activities that bring you joy. Whether it’s baking a batch of holiday treats, curling up with a good book, or going for a winter hike, do what ignites your inner spark.^3,11

Ooze with oxytocin

When it comes to raising your oxytocin, meaningful connections are key. Spend quality time with your family and friends. Tell them how much you care and appreciate them. And show them you mean it! Active listening is a cornerstone of strong relationships, so listen attentively when others are talking rather than just waiting for your turn to speak. Be present and supportive by putting away distractions and giving them your undivided attention.¹²

Physical touch that’s appropriate to the situation also works like magic for your oxytocin levels. So, hug your loved ones, cuddle with them, get a massage, or give them one. If you’re a dog or cat lover, here’s another tip: Go pet your furry friends. Studies suggest that patting and stroking your pets boosts not just your oxytocin, but theirs too!¹²

This holiday season is a perfect time to spread kindness as well. There are many ways to contribute to your community, including volunteering or donating to a worthy cause. Remember you can donate time or gently used household items as well as money. Random acts of generosity — for example, helping an elderly neighbor carry their groceries or paying for someone’s coffee — are great oxytocin boosters, even though the recipient of your kindness may be a stranger. When giving gifts, prioritize thoughtful presents over expensive ones. And don’t forget some people prefer receiving acts of service over material objects.¹²

Enjoy an endorphin rush

Festive fitness is an excellent way to get your endorphins pumping. Try a holiday-themed run. Do winter sports like skiing, snowboarding, and ice skating. Simply taking a walk or building a snowman helps. These outdoor activities provide another benefit: They let you connect with nature, boosting your endorphins even more.^7,8,13

Laughter is another way to increase your endorphins — it truly is the best medicine, especially during the holidays! Gather your loved ones for a movie night featuring holiday comedy classics like A Christmas Story or Home Alone. Get out some board games for some friendly competition and funny moments. Does your family have a silly tradition, perhaps a caroling contest or a talent show? Ugly sweaters, anyone? Now’s the time to revive those old jokes and create fun-filled memories.^7,8

Finally, engage in some mindful indulgence. This means truly savoring the sights, sounds, and tastes of the season. Gaze at the festive lights adorning your neighborhood. Listen to your favorite holiday songs. And when you enjoy those delicious treats, take your time to appreciate each bite.¹⁴

Eat for health and happiness

Lifestyle choices, from physical activity to conscious enjoyment, set the stage for holiday joy. But keep in mind: Mood-boosting foods can supercharge your well-being this season.

Fun fact: Your gut produces around 95 percent of your body’s serotonin. Good gut bacteria release substances you need to make this hormone. Probiotic-rich foods replenish the beneficial organisms that live in your gut, helping raise your serotonin. So, go ahead and treat yourself to some yogurt, kefir, kombucha, kimchi, or sauerkraut.⁹

You can also eat foods rich in tryptophan, an amino acid essential for serotonin production. Excellent sources include chicken, turkey, cage-free eggs, and various nuts, such as almonds, cashews, and walnuts.¹⁵

Poultry, eggs, and other protein-rich foods have another benefit: They contribute to higher dopamine levels. That’s because foods high in protein are a good source of tyrosine — an amino acid that helps your body make dopamine. But if you prefer plant-based dopamine boosters, have yourself some avocados, bananas, and pumpkin and sesame seeds.^16,17

For a holiday season filled with warmth and connection, indulge in a little dark chocolate or even a glass of red wine. These holiday favorites give your oxytocin a cozy lift. Preparing a meal together with your loved one and sharing it with them after, can also help elevate your oxytocin levels.^12,18

Love spicy food? You’re in luck! Spicy flavors — for instance, capsaicin in chili peppers — create a fiery sensation that triggers your body to release endorphins. So, why not add a kick to your holiday dishes? Spice up your roast, mashed potatoes, or cornbread with some chili, or make some extra-hot salsa for a festive “runner’s high” treat.¹⁹

Certain supplements including Vitamins B6, B9, and B12, as well as Vitamin D, aid your body in producing both serotonin and dopamine. Vitamin D can help increase your oxytocin too, as can Vitamin C and magnesium.^18,20,21,22

Several herbs can help boost your mood as well. St. John’s Wort prevents your nerve cells from reabsorbing serotonin, increasing the hormone’s levels in your brain. Meanwhile, the Ayurvedic herb cowhage, as well as oregano, can trigger a surge of dopamine. Last but not least, warming spices like cinnamon and ginger can spark an endorphin rush.^23,24,25,26

Conclusion

This holiday season, tap into your feel-good hormones for a truly joyful celebration.

Making some small but powerful changes in your mindset, relationships, and lifestyle can naturally elevate your serotonin, dopamine, oxytocin, and endorphin levels.

Speaking of lifestyle, make sure you eat the right foods to take your mood to the next level. Plus, consider taking supplements that can help keep your spirits high.

Ready to take it further? Unlock a sustainable, 360-degree dietary approach for thriving during the holidays — and yes, all year long. Don’t wait — sign up for the Healthy Happy Holidays Workshop now and make this season your merriest yet!

References

Tips for a Healthy Happy Holiday Season

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