Hack Your Hormones: The Number One Sunday Times Bestseller

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Experts studying the effects of supplements have found varied results. Many studies involved animals only, so more research is needed to help support the benefits of supplements for humans.

Petersson M, et al. (2017). Oxytocin and cortisol levels in dog owners and their dogs are associated with behavioral patterns: an exploratory study. Exercise has multiple physical health benefits. It can also have a positive impact on emotional well-being. In the Pre-Menstrual Phase, try to calm inflammation and control oil. Progesterone peaks which causes skin to swell and pores to tighten. "An imbalance of testosterone can increase oil production, which gets trapped in tight pores, causing pimples to form. Cleanse with a gentle foaming cleanser or oil cleanser. You can use anti-inflammatory spot treatments and calm skin and breakouts with cooling clay masks."

Though you may absolutely not want one, a long hug after an argument with a loved one, lasting 20 seconds, will trigger maximum release of Oxytocin (as well as Serotonin, the mood stabilising and happiness hormone) making you feel closer, reducing stress and telling your brain that you feel safe and loved again. Mending the bond that felt broken with the warm, fuzzy, strengthening glue of Oxytocin. Listening to instrumental music, especially music that gives you chills, can increase dopamine production in your brain. But if you enjoy music, simply listening to any music you enjoy may help put you in a good mood. This positive change in your mood can increase serotonin production.

Looking to boost your serotonin level? Spending time outdoors, in sunlight, is a great way to do this.

Krishnakumar D, et al. (2015). Meditation and yoga can modulate brain mechanisms that affect behavior and anxiety—a modern scientific perspective. There are several supplements that may help increase your happy hormone levels. Here are just a few to consider: Most of us don’t think about our hormones much in daily life, we know they exist, we know teenagers experience changes due to hormones and if you’re someone who menstruates it’s likely you’ve been accused (rightly or wrongly) of being ‘hormonal’ at least once.

So, share that funny video, dust off your joke book, or watch a comedy special with a friend or partner. If you’ve heard of a “ runner’s high,” you might already know about the link between exercise and endorphin release.Bolbol-Haghighi N, et al. (2016). Effect of massage therapy on duration of labour: A randomized controlled trial. The feeling of blissed-out high-energy and satisfaction after going for a jog? That would be Endorphins doing their thing, reducing your perception of pain and heightening feelings of pleasure. Serotonin: This hormone and neurotransmitter helps regulate your mood as well as your sleep, appetite, digestion, learning ability, and memory. Phase 3 - The Luteal Phase (around days 15-21): the luteal phase comes next, and is when progesterone dominates. You will feel a sense of calm, low anxiety, and slowing of pace. You may have lower motivation, but high brain function so it's the perfect time to complete your 'to do list". "In terms of exercise, in this phase you can increase endurance as your body prefers to burn fat as its fuel source. This phase slows digestion so eat complex carbs, healthy fats and proteins. You may find you have a lower libido."

Certain foods can also have an impact on hormone levels, so note the following when meal planning for a happy hormone boost: Supplements may be helpful, but some aren’t recommended for people with certain health conditions. They can also interact with certain medications, so talk to a healthcare provider before you try them. Oxytocin: Often called the “ love hormone,” oxytocin is essential for childbirth, breastfeeding, and strong parent-child bonding. It can also help promote trust, empathy, and bonding in relationships. Levels generally increase with physical affection.

If you enjoy a massage, here’s one more reason to get one: massage can boost all four of your happy hormones. The enjoyment you get from eating something delicious can trigger the release of dopamine along with endorphins. Sharing the meal with someone you love, and bonding over meal preparation, can boost oxytocin levels. According to a small 2017 study looking at 12 young men, social laughter triggered endorphin release. Research supports this finding.