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Happiness isn’t just a feeling; it’s a physiological process fueled by specific “happy hormones.” Unfortunately, many older adults (especially those living in nursing homes) experience decreased happiness due to factors such as isolation, physical limitations, and health challenges.
Studies show that older adults in care settings often face loneliness and reduced life satisfaction, which can affect their mental and physical health. However, understanding and boosting levels of dopamine, serotonin, oxytocin, and endorphins can help improve well-being, resilience, and overall happiness, even in later life.
Here are science-backed tips to activate these essential hormones, along with insights from Dr. Eccles’ simple steps to help you feel good.
Dopamine ~ The motivation molecule
Dopamine, known as the “feel-good” hormone, is central to motivation and reward. Low dopamine levels can lead to apathy and low energy, so keeping it at healthy levels is vital for well-being.
Ways to boost dopamine
- Engage in happy activities
Do something that brings you joy, such as listening to your favorite music, gardening, or spending time with family. - Create a daily “To-Do” list
Ticking off even small tasks brings a sense of achievement, triggering dopamine release.
- Prioritise sleep
Aim for 7-9 hours of restful sleep each night to stabilise dopamine levels, which directly supports emotional well-being. - Balanced diet
Add tyrosine-rich foods (like almonds, avocados, and lean proteins) to your meals, which are key for dopamine production.
Oxytocin ~ The bonding hormone
Oxytocin, the “love hormone,” is essential for building social connections and reducing stress. For the elderly, who may experience loneliness, boosting oxytocin can enhance a sense of belonging and reduce anxiety.
Ways to boost oxytocin
- Pet therapy or look at cute animal pictures
Stroking a pet releases oxytocin, but if that’s not possible, even looking at pictures of adorable animals can have a similar effect.
- Physical affection
Hugging a loved one, holding hands, or even giving a friend a warm pat on the back fosters oxytocin production. - Socialise, even if it feels challenging
Pushing past comfort zones to interact socially can release oxytocin and strengthen social bonds.
Serotonin ~ The mood stabilizer
Serotonin is known as the “happy chemical” and plays a major role in mood regulation. Low serotonin levels are linked to depression, so maintaining healthy levels is essential for mental stability, especially in older adults.
Ways to boost serotonin
- Enjoy a serotonin-boosting diet
Foods rich in tryptophan, such as salmon, eggs, nuts, and spinach, are building blocks for serotonin. - Seek natural light daily
Spending time outdoors, even for just 10-15 minutes, helps your body produce more serotonin. - Engage in relaxing activities
Finding time to unwind through mindfulness, gentle stretching, or quiet hobbies helps regulate serotonin, promoting a calm, positive outlook.
Endorphins ~ The natural painkiller
Endorphins are the body’s natural pain relievers and mood enhancers, often released through physical activity and laughter. In eldercare settings, endorphins can provide comfort and elevate mood.
Ways to boost endorphins
- Exercise consistently
Engaging in enjoyable movement like walking, swimming, yoga, tai chi quan, or dancing releases endorphins. - Laugh often
Laughter floods the brain with endorphins, so make time to watch a comedy, share jokes, or recall happy memories.
- Eat spicy foods and dark chocolate
These foods naturally stimulate endorphin production, adding a bit of indulgent joy to the day. - Practice acts of kindness
Giving to others releases endorphins, lifting both the giver and the receiver’s spirits.
Does happiness contribute to longevity?
Absolutely! happiness does more than just improve mood; it can also play a significant role in extending lifespan. Research has shown that people who report higher levels of happiness and life satisfaction tend to live longer, healthier lives. Positive emotions can reduce stress, improve immune function, and lower the risk of heart disease, all of which are crucial for maintaining health as we age.
Additionally, the feel-good hormones linked to happiness (dopamine, serotonin, oxytocin, and endorphins) can help regulate blood pressure, reduce inflammation, and enhance overall physical resilience. For older adults, cultivating happiness isn’t just about enhancing day-to-day experiences; it’s also a powerful tool for boosting health and longevity.
Implementing happy habits in eldercare facilities
For caregivers and family members, creating an environment that nurtures these happiness hormones can make daily life more fulfilling. Activities like group exercise, interactive games, pet therapy, and opportunities for social interaction are valuable in an eldercare setting. By helping older adults incorporate Dr. Eccles’ 13 simple happiness tips, caregivers can create a ripple effect of positivity, stability, and well-being.
By integrating these science-backed tips into daily routines, older adults and caregivers can bring more positivity into their lives, leading to a happier and healthier life.