No-one likes having a low mood for days on end, with very little pep or motivation. It can be especially challenging when it’s not you but your child feeling like that, and we bet you’re pulling every idea out of the hat to get them to feel better. Happy hormones in a bottle, anyone?
Helping your children experience positive feelings and maintain good mental health is essential for their overall wellbeing. A significant factor in achieving this is boosting their “happy hormones”: serotonin, dopamine, oxytocin and endorphins. These chemical messengers play a crucial role in regulating mood, happiness and emotional stability.
By focusing on a healthy diet, regular physical activity and a supportive home environment, you can help maintain hormone balance and promote a happier, healthier life for your kids.
The role of happy hormones
Happy hormones are neurotransmitters that influence mood and overall wellbeing. Here’s a quick overview:
- Serotonin: Known as the “feel-good hormone”, serotonin is essential for mood regulation, pain relief and maintaining a healthy sleep cycle. Low serotonin levels are often linked to mood disorders such as depression and anxiety.
- Dopamine: This hormone is part of the brain’s reward system and is crucial for motivation, pleasure and learning.
- Oxytocin: Often called the “love hormone”, oxytocin release is associated with bonding, trust and stress relief.
- Endorphins: These hormones act as natural painkillers and mood elevators, released during physical activity and moments of joy.
Think you child may be depressed? Developmental paediatrician Dr Billy Garvey from the popular Pop Culture Parenting podcast provides tips on how to help your child.
1. The importance of a healthy diet
A balanced diet is fundamental in promoting hormone balance and boosting happy hormones. Here’s how specific nutrients impact these chemical messengers:
Serotonin production
Foods rich in tryptophan, such as eggs, nuts and seeds, pineapple and leafy greens are essential for serotonin production. With 95 per cent of serotonin being produced in the gut, it is important that your child has a healthy gut microbiome, with good nutrient absorption. If your child has digestive issues, it is important to address all possible dietary triggers (i.e. wheat, gluten, dairy, lectins, salicylates) to ensure their gut is able to do its job properly.
Dopamine levels
Protein-rich foods like eggs and beans, and healthy fats like avocado and extra virgin olive oil, help support dopamine production. Antioxidants found in fruits and vegetables protect dopamine-creating cells.
Oxytocin production
Magnesium-rich foods such as leafy greens, seeds and nuts support oxytocin production, while healthy fats in avocados and nuts promote hormone health.
Endorphin release
Foods such as healthy fats and dark chocolate can stimulate endorphin release, enhancing mood and reducing pain.
Avoiding sugary and processed foods
While a nutritious diet promotes the production of happy hormones, sugary and processed foods can have the opposite effect. High sugar intake leads to rapid spikes and crashes in blood sugar levels, affecting mood and energy. These fluctuations can lower serotonin levels and increase stress hormones, contributing to mood disorders and hormonal imbalances. Processed foods often lack essential nutrients, leading to poor overall health and affecting sleep quality.
2. The power of physical activity
Regular physical activity is a powerful way to boost happy hormones. Exercise stimulates the release of endorphins, improving mood and helping to clear the mind. It also enhances serotonin production and regulates dopamine levels, contributing to a stable, positive mood. Keeping physically active, especially if done outdoors, promotes a good night’s sleep. Sunlight and fresh air help to relax the body and restore natural sleeping patterns.
Encouraging your children to engage in physical activities they enjoy, such as sports, dance or even daily playtime, can significantly benefit their mental health and overall happiness. It’s important to do these activities with your kids, especially if they have no motivation. You can provide company and much-needed encouragement, which will go a lot further than trying to force or shame them into action.
3. Managing stress and the home environment
A supportive and stress-free home environment is crucial for maintaining hormone balance and promoting positive feelings in children. High stress levels can disrupt the production of happy hormones, leading to a low mood and increased risk of mood disorders. Here are some strategies to create a supportive home environment:
- Open communication: Encourage your children to talk about their feelings and listen to them without judgement. This fosters trust and reduces stress.
- Routine and structure: A consistent daily routine provides a sense of security and stability, which can help reduce stress levels.
- Quality time: Spend quality time with your children, engaging in activities that promote oxytocin release, such as hugging, reading together or playing games.
- Stress management techniques: Teach your children stress management techniques like deep breathing and mindfulness to help them cope with stress healthily.
- Address domestic problems: If your home is unhappy or unsafe, you cannot expect your child to be happy. When there is aggression, anger, shouting, violence or any other type or abuse, your child will be struggling to just survive, let alone produce happy hormones. Seek immediate help and get to a place of safety. Yours and your child’s safety is more important than anything else or anyone else in this world.
Seeking professional help
If you have consistently followed all the above recommendations for at least six months and your child is still experiencing persistent low mood or signs of mood disorders, it’s important to consult a health professional. A paediatrician, child psychologist or other mental health professionals can provide guidance and support to address any underlying issues and promote hormone balance.
Happy hormones: A wholistic approach to happiness
Promoting happy hormones in your children involves a wholistic approach that includes a healthy diet, regular physical activity and a supportive home environment. By focusing on these areas, you can help maintain hormone balance and enhance your child’s mood, happiness and overall wellbeing.
While you may be desperate to help your child get back to “normal”, it’s important to remember that the unique blend of love, support and encouragement will be the best motivating factor for them. Trying to shame, embarrass or coerce them into action will not help promote feel-good hormones.
Ensuring your children have the right nutrients, engage in physical activities they enjoy and grow up in a supportive environment will help boost their serotonin levels, dopamine, oxytocin and endorphins. This holistic approach can mitigate stress levels, support the immune system and even contribute to a healthy reproductive system.
By nurturing your children’s mental and physical health, you are setting them up for a lifetime of happiness and wellbeing.
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