快乐的化学物质 | Happiness Chemicals

当你感觉良好时，你的大脑释放着其中一种快乐化学物质。它们共有四种，被称为“DOSE”：

When you feel good, your brain is releasing one of the happiness chemicals. There are four happiness chemicals, which are known as DOSE:

D：多巴胺 Dopamine

O：催产素 Oxytocin

S：血清素 Serotonin

E：内啡肽 Endorphin

它们是我们幸福的四重奏。许多事件都能触发这些神经递质，但与其被动地坐着等待，不如有意识地让它们流动起来。

They are the quartet responsible for our happiness. Many events can trigger these neurotransmitters, but rather than being in the passenger seat, there are ways we can intentionally cause them to flow.

多巴胺 Dopamine

奖励的化学物质 The reward chemical

多巴胺促使我们朝着目标、欲望和需求采取行动，并在实现这些目标时给予我们一种增强的快感。拖延、自我怀疑和缺乏热情与低水平的多巴胺有关。

Dopamine motivates us to take action toward goals, desires, and needs, and gives a surge of reinforcing pleasure when achieving them. Procrastination, self-doubt, and lack of enthusiasm are linked with low levels of dopamine.

如何自然地增加多巴胺水平？

How to increase dopamine levels naturally?

• 制定每天的待办清单和长期目标

• 庆祝小胜利

• 做照顾自己身心的活动

• 吃富含L-酪氨酸的食物（牛油果、鱼、鸡蛋、奶酪、香蕉等）

• 创造一些东西，比如写作，音乐，美术和手工艺

• 锻炼

催产素 Oxytocin

爱的荷尔蒙 The love hormone

催产素创造亲密，信任，并建立健康的关系。当催产素的释放受阻时，动物会排斥它们的后代。催产素的培养对于建立牢固的关系和改善社交互动至关重要。

Oxytocin creates intimacy, trust, and builds healthy relationships. Animals will reject their offspring when the release of oxytocin is blocked. The cultivation of oxytocin is essential for creating strong bonds and improved social interactions.

如何自然地增加催产素水平？

How to increase oxytocin levels naturally?

• 深情的紧抱，拥抱，眼神交流，握手

• 触碰你的宠物

• 去做按摩

• 听音乐

• 给予赞美

血清素 Serotonin

情绪稳定剂 The mood stabilizer

当你感觉自己举足轻重或很重要时，就是血清素在流动的时候。当缺乏它时，孤独和抑郁就会出现。不健康的寻求关注的行为也可能是血清素带来的后果。普林斯顿大学神经学家巴里·雅各布斯解释说，大多数抗抑郁药都集中在血清素的产生上。

Serotonin flows when you feel significant or important. Loneliness and depression appears when serotonin is absent. Unhealthy attention-seeking behavior can also be a cry for what serotonin brings. Princeton neuroscientist Barry Jacobs explains that most antidepressants focus on the production of serotonin.

如何自然地增加血清素水平？

How to increase serotonin levels naturally?

• 冥想

• 吃香蕉、鸡蛋、欧米茄-3的鱼、坚果和种子、绿叶蔬菜和益生菌

• 铭记过去的重大成就

• 接收阳光

• 户外锻炼

内啡肽 Endorphin

痛楚杀手 The pain killer

疼痛和压力会释放内啡肽，有助于缓解焦虑和抑郁。与吗啡类似，它起到止痛剂和镇静剂的作用，减少我们对疼痛的感知。

Endorphins are released in response to pain and stress and help to alleviate anxiety and depression. Similar to morphine, it acts as an analgesic and sedative, diminishing our perception of pain.

如何自然地增加内啡肽水平？

How to increase endorphin levels naturally?

• 笑或哭

• 看喜剧

• 散发香草或薰衣草的香味

• 吃黑巧克力或辛辣食物

• 运动或伸展运动

这些化学物质中的每一种都对我们的身体机能起着巨大的作用：生理上、心理上和情感上。我们只是触及了表面，我们鼓励你自己学习更多。

通过了解这些激素的作用，你可以更好地了解它们在日常生活中是如何影响你的。你知道的越多，你就越能控制这些影响，享受更健康、更快乐的生活。

Each of these chemicals plays a huge part in the way our bodies function: physically, mentally, and emotionally. We’ve only touched the surface, and we encourage you to learn more on your own.

当你感觉良好时，你的大脑释放着其中一种快乐化学物质。它们共有四种，被称为“DOSE”：

When you feel good, your brain is releasing one of the happiness chemicals. There are four happiness chemicals, which are known as DOSE:

D：多巴胺 Dopamine

O：催产素 Oxytocin

S：血清素 Serotonin

E：内啡肽 Endorphin

它们是我们幸福的四重奏。许多事件都能触发这些神经递质，但与其被动地坐着等待，不如有意识地让它们流动起来。

They are the quartet responsible for our happiness. Many events can trigger these neurotransmitters, but rather than being in the passenger seat, there are ways we can intentionally cause them to flow.

多巴胺 Dopamine

奖励的化学物质 The reward chemical

多巴胺促使我们朝着目标、欲望和需求采取行动，并在实现这些目标时给予我们一种增强的快感。拖延、自我怀疑和缺乏热情与低水平的多巴胺有关。

Dopamine motivates us to take action toward goals, desires, and needs, and gives a surge of reinforcing pleasure when achieving them. Procrastination, self-doubt, and lack of enthusiasm are linked with low levels of dopamine.

如何自然地增加多巴胺水平？

How to increase dopamine levels naturally?

• 制定每天的待办清单和长期目标

• 庆祝小胜利

• 做照顾自己身心的活动

• 吃富含L-酪氨酸的食物（牛油果、鱼、鸡蛋、奶酪、香蕉等）

• 创造一些东西，比如写作，音乐，美术和手工艺

• 锻炼

催产素 Oxytocin

爱的荷尔蒙 The love hormone

催产素创造亲密，信任，并建立健康的关系。当催产素的释放受阻时，动物会排斥它们的后代。催产素的培养对于建立牢固的关系和改善社交互动至关重要。

Oxytocin creates intimacy, trust, and builds healthy relationships. Animals will reject their offspring when the release of oxytocin is blocked. The cultivation of oxytocin is essential for creating strong bonds and improved social interactions.

如何自然地增加催产素水平？

How to increase oxytocin levels naturally?

• 深情的紧抱，拥抱，眼神交流，握手

• 触碰你的宠物

• 去做按摩

• 听音乐

• 给予赞美

血清素 Serotonin

情绪稳定剂 The mood stabilizer

当你感觉自己举足轻重或很重要时，就是血清素在流动的时候。当缺乏它时，孤独和抑郁就会出现。不健康的寻求关注的行为也可能是血清素带来的后果。普林斯顿大学神经学家巴里·雅各布斯解释说，大多数抗抑郁药都集中在血清素的产生上。

Serotonin flows when you feel significant or important. Loneliness and depression appears when serotonin is absent. Unhealthy attention-seeking behavior can also be a cry for what serotonin brings. Princeton neuroscientist Barry Jacobs explains that most antidepressants focus on the production of serotonin.

如何自然地增加血清素水平？

How to increase serotonin levels naturally?

• 冥想

• 吃香蕉、鸡蛋、欧米茄-3的鱼、坚果和种子、绿叶蔬菜和益生菌

• 铭记过去的重大成就

• 接收阳光

• 户外锻炼

内啡肽 Endorphin

痛楚杀手 The pain killer

疼痛和压力会释放内啡肽，有助于缓解焦虑和抑郁。与吗啡类似，它起到止痛剂和镇静剂的作用，减少我们对疼痛的感知。

Endorphins are released in response to pain and stress and help to alleviate anxiety and depression. Similar to morphine, it acts as an analgesic and sedative, diminishing our perception of pain.

如何自然地增加内啡肽水平？

How to increase endorphin levels naturally?

• 笑或哭

• 看喜剧

• 散发香草或薰衣草的香味

• 吃黑巧克力或辛辣食物

• 运动或伸展运动

这些化学物质中的每一种都对我们的身体机能起着巨大的作用：生理上、心理上和情感上。我们只是触及了表面，我们鼓励你自己学习更多。

通过了解这些激素的作用，你可以更好地了解它们在日常生活中是如何影响你的。你知道的越多，你就越能控制这些影响，享受更健康、更快乐的生活。

Each of these chemicals plays a huge part in the way our bodies function: physically, mentally, and emotionally. We’ve only touched the surface, and we encourage you to learn more on your own.

By understanding the role these hormones have, you can better understand how they are affecting you in everyday situations. The more you know, the more you’ll be able to take control of those effects and enjoy a healthier and happier life.

hormones have, you can better understand how they are affecting you in everyday situations. The more you know, the more you’ll be able to take control of those effects and enjoy a healthier and happier life.