Written by Jack Rasmussen, American Author and Actor
Jack Rasmussen is a leader in the worlds of performance science, the food industry, religion, education, and entertainment. Growing up in Silicon Valley and studying Business, Cinema, and Journalism at the University of Southern California has allowed him to explore creative pathways to raise people's vibration and meta-awareness within their respective fields.
It is no secret that drug usage has increased significantly, both legally and illegally. Of course, prescription drugs enable us to heal, work, and live effectively in the world. Interestingly, as medical advancements progress, illegal drug consumption worldwide has risen. According to Statista (2024), approximately 5.8 percent of the global population uses illegal drugs, equating to roughly 470 million individuals. This figure appears substantial. One contributing factor to this rise is the increased accessibility of drugs, particularly in the United States. Another factor is our growing desensitization to simple pleasures – such as reading a book, watching a movie, dining out, playing games, or engaging in stimulating discussions. Many individuals resort to drugs, seeking the happiness they lack. However, what is truly lacking is purpose, spirit, and direction.
Healthy hearty DOSE
Drugs artificially stimulate happiness hormones in the body, such as dopamine, oxytocin, serotonin, and endorphins. There are healthy ways to find this daily DOSE. Specific activities and vitamins can cultivate natural increases in dopamine, oxytocin, serotonin, and endorphins in our bodies to promote a happy and sustainable life. According to Crystal Raypole, there are several easy ways to boost your feel-good hormones. To find true value in what we do, we need to understand why we are doing it, and that understanding lies within you and your body.
Dopamine
Dopamine is the essential “feel-good” hormone that is central to your brain’s reward system. It is directly linked to pleasure, learning, and memory (Raypole, 2022).
According to the Cleveland Clinic, lack of dopamine can be linked to Parkinson’s Disease, restless legs syndrome, depression, and ADHD. Symptoms of dopamine deficiency include a lack of focus, an inability to concentrate, and trouble sleeping. Fortunately, some supplements can boost these levels, such as Tyrosine, L-theanine, Magnesium, omega-3, and Vitamin D (Cleveland Clinic, 2022).
Oxytocin
Oxytocin is all about love, essential for pregnant women as it is heavily utilized for bonding, childbirth, and breastfeeding—the more physical affection, the higher the oxytocin levels in a human. Oxytocin is the connector hormone because it promotes trust, empathy, and bonding. Women are usually said to have higher levels (Raypole, 2022).
According to Doctor Jolene Brighten, oxytocin can be increased in various ways. Vitamin C propels oxytocin synthesis. Foods high in vitamin C include rose hips, strawberries, oranges, kiwi, broccoli, bell peppers, and acerola cherries. Like dopamine, oxytocin thrives with an intake of vitamin D and magnesium. Vitamin D is crucial for brain health and hormone regulation (Dr. Brighten, 2023).
Serotonin
Serotonin is sometimes overlooked because of the importance of the internal reward system and connection. However, it is essential for me and everyone else as it is the hormone and neurotransmitter that regulates mood, sleep, appetite, digestion, learning ability, and memory (Raypole, 2022).
According to Stephanie Watson and Harvard Medical School, tryptophan is healthy for our brains as it increases serotonin levels. Thanksgiving could be a significant day for a serotonin boost and our digestive tract. While turkey is often challenging to digest and reach the brain, complex carbohydrates like vegetables, fruits, legumes, and whole grains aid in insulin production, assisting muscles in absorbing more essential amino acids. Excellent and yummy for your tummy (Watson, 2023).
Endorphins
Endorphins are the body’s pain relievers, and the body produces more when you feel stress or discomfort. When your body is under stress, such as during physical activity, eating, working out, or engaging in sexual activity, endorphin levels rise (Raypole, 2022).
According to Arlin Cuncic, the word “endorphins” comes from “endogenous,” meaning coming from the body, and “morphine,” which is a pain reliever. Endorphins reduce pain and anxiety while improving self-esteem and the immune system. Opioids such as morphine and fentanyl work on the same pain receptors that endorphin neurotransmitters target. The issue is that these drugs eliminate the fundamental human need to produce endorphins naturally. While tolerance to drugs can develop over time, humans cannot develop a tolerance to natural endorphins. Maintaining a healthy lifestyle through proper nutrition, social interactions, and regular exercise is crucial to sustaining a natural endorphin level without relying on drugs. Indulging in dark chocolate, consuming spicy foods, receiving a massage, laughing, volunteering, and spending time with friends effectively enhance endorphin levels (Cuncic, 2022).
Breathe and act
There are many ways to get your healthy daily DOSE—to naturally increase dopamine, oxytocin, serotonin, and endorphins simultaneously.
One way is to go outside. Sunlight is a great source of natural Vitamin D. Exposure to ultraviolet radiation from the sun can boost serotonin production. Remember to apply sunscreen. I have been sunburnt many times. Exercising daily can boost endorphins, dopamine, and serotonin levels. After challenging ourselves in the gym or on the track, we often experience a powerful high. Laughter and socializing are wonderful ways to boost happiness hormones, especially endorphins and oxytocin. Cooking significantly contributes to happiness. Spicy foods trigger endorphin release; yogurt, beans, and eggs trigger dopamine release; foods rich in tryptophan elevate serotonin levels, while probiotic foods aid in hormone release. Listening to music, meditating, and getting a good night’s sleep have all been associated with increased dopamine and reduced stress. A romantic evening, petting your dog, and receiving a massage can enhance oxytocin, known as the “love hormone,’ for everyone involved (Raypole, 2022).
Ultimately, to become a balanced human being, we need to prioritize our healthy daily DOSE. There are simple and easy tasks that can be done to boost dopamine, oxytocin, serotonin, and endorphins. Make it a habit of your day.
Jack Rasmussen, American Author and Actor
Jack Rasmussen is a leader in the worlds of performance science, the food industry, religion, education, and entertainment. Growing up in Silicon Valley and studying Business, Cinema, and Journalism at the University of Southern California has allowed him to explore creative pathways to raise people's vibration and meta-awareness within their respective fields. He is the award-winning author of Fine Dining: The Secrets Behind the Restaurant Industry (2022) and Yin Yang: The Elusive Symbol That Explains the World (2023). He has worked with the National Science Foundation, California food banks, and international directors to help alleviate food waste and teach cultural literacy, among other expressions of his storytelling interests. He wants to continue to help serve and inspire global citizens to explore the unexplored and become more cognizant of and comfortable with their authentic presence through sharing his own. His artistic aim stays true: spread thought-provoking peanut butter and connective jelly.
Works Cited:
Brighten, Dr. Jolene. “How to Increase Oxytocin Naturally.” Dr. Jolene Brighten, Dr. Jolene Brighten, 31 Jan. 2023.
Cleveland Clinic. “Dopamine Deficiency: Symptoms, Causes & Treatment.” Cleveland Clinic, 23 Mar. 2022.
Cuncic, Arlin. “How to Increase Your Endorphins.” Verywell Mind, 11 Sept. 2022.
Raypole, Crystal. “Happy Hormones: What They Are and How to Boost Them.” Healthline, Healthline Media, 26 July 2022.
Statista Research Department. “Drug Use in the U.S.” Statista, 8 Jan. 2024.
Watson, Stephanie. “Serotonin: The Natural Mood Booster.” Harvard Health, 20 Nov. 2023.
