How to Hack Your Brain Chemicals

Have you ever noticed how a great workout or a solid night’s sleep leaves you feeling energized and in a better mood? That’s your brain chemistry in action. Your brain chemicals are constantly influencing how you think, feel, and even how well you focus.

The good news is with a few simple hacks, you can naturally boost these brain chemicals to improve your mood, mental clarity, and overall physical wellness. With the right lifestyle tweaks, you can tap into your brain’s potential to feel happier and live longer.

Here’s how optimizing neurochemicals could be the game-changer for a healthier and happier day-to-day life.

WHAT ARE YOUR MAIN BRAIN CHEMICALS?

Your brain runs on an intricate system of chemicals that affect everything from mood to memory. Before exploring how you can “hack your brain” by optimizing key brain chemicals, get to know the main players:

Serotonin 

Serotonin influences mood, digestion, sleep, and cardiovascular function. It’s often called the “feel-good” neurotransmitter because higher serotonin levels are linked to happiness and emotional well-being.

In fact, 90% of serotonin in our bodies is produced in the gut, which is why research suggests that gut health is closely tied to your mental health. That means the remaining 10% is produced in the brainstem, specifically the raphe nuclei.

Dopamine 

Dopamine is involved in about 65% of the brain’s decision-making process that controls behavior, cognition, and emotion, specifically regarding pleasure and reward.

It’s known as the “motivation molecule” that helps you strive for goals and experience joy when you achieve them.

Oxytocin 

Known as the “love hormone,” oxytocin plays a significant role in social bonding, brain connectivity, and coordinating behavioral states. It helps foster feelings of trust and compassion, making it essential for healthy relationships.

Endorphins 

Endorphins act as natural pain and stress fighters. These neurotransmitters transmit electrical signals within the nervous system to alleviate discomfort and enhance pleasure, especially after physical activity.

Norepinephrine 

Norepinephrine modulates your brain’s arousal and response to stress, which is produced by the adrenal glands, the locus coeruleus, and hepatic stellate cells in the liver.

This neurotransmitter helps your body prepare for action, heightens alertness, clarifies focus, and boosts energy.

Glutamate 

Glutamate is an excitatory neurotransmitter that plays a role in nearly every brain function involving sending and receiving information. It’s crucial for learning, memory, and overall brain performance.

An excess of glutamate in the brain can make cells overexcited, which can lead to a number of problems. High levels of glutamate increase the risk of neurological conditions like Alzheimer’s disease, Huntington’s disease, and ALS, as well as mental health conditions like anxiety and depression.

GABA 

GABA is your brain’s primary inhibitory neurotransmitter. It helps calm nervous activity, so this brain chemical is essential for reducing anxiety and enhancing relaxation.

Low levels of GABA have been associated with anxiety disorders, mood disorders such as major depressive disorder, insomnia, irritability, and restlessness.

Acetylcholine 

As one of the most plentiful neurotransmitters, this brain chemical is crucial for learning, memory, and attention.

Acetylcholine helps your brain process and store information efficiently. It also plays a role in skeletal-muscle contractions, central nervous system, and breathing.

Cortisol 

As the body’s main stress hormone, cortisol helps control mood, fear, and motivation. However, chronically high levels of cortisol lead to stress-related health issues like anxiety and high blood pressure.

Men and women may have different cortisol responses as they age or go through certain life stages, such as menopause or andropause, which can complicate other health issues.

HOW TO HACK YOUR BRAIN CHEMICALS

Now that you know what these brain chemicals do, how can you optimize them? Here are some simple tips to hack each one naturally:

Serotonin: Get sunlight.

Your body needs serotonin to produce melatonin. That means getting adequate natural sunlight is essential to increase serotonin levels for your circadian rhythm to function properly.

If you live in a place with little sunlight, consider bright light therapy or taking a vitamin D supplement to help boost your mood and improve sleep patterns.

Dopamine: Celebrate small wins.

You can give yourself a dopamine boost by setting small, achievable goals and celebrating your progress. Whether it’s completing a task at work or a personal milestone, reward yourself with something that makes you feel good as well as keeps your mind and body healthy.

Oxytocin: Practice gratitude.

Acts of kindness and expressing gratitude can release oxytocin because it is a sort of “shared hormone”. This is because it happens when you get physically or emotionally close to another human being as you do when during a hug, snuggle, or sexual intimacy.

Simply thanking someone for their help or volunteering can also trigger feelings of warmth, trust, and connection.

Endorphins: Exercise regularly. 

Physical activity, particularly aerobic exercise like running or swimming, prompts the body to release endorphins. Also known as a “runner’s high,” endorphins can reduce depression and anxiety symptoms while elevating mood.

A minimum of 30 minutes of regular exercise can include low impact, cardiovascular, strength training, and even smaller less strenuous daily activities like gardening and walking your dog.

Norepinephrine: Take cold showers.

Cold exposure, such as cold showers or cryotherapy, can naturally increase norepinephrine levels, making you feel more alert and focused. It also helps boost energy, reduce inflammation, and regulate blood circulation, metabolism, and stress responses.

Glutamate: Eat foods high in omega-3s.

Omega-3 fatty acids—found in cold-water fish (like mackerel and salmon), chia and flax seeds, and walnuts—help regulate glutamate levels in the brain. These fatty acids support cognitive functions like memory and learning as well as support brain, heart, skin, hair, and nail health.

GABA: Meditate.

Research shows that practicing mindfulness meditation or yoga increases GABA activity, calming the brain and reducing anxiety. Deep breathing exercises can also help activate this neurotransmitter for relaxation.

Make sure to limit caffeine and other stimulants that diminish GABA levels and can give you that mid-day energy crash.

Acetylcholine: Learn something new. 

Engaging in mental stimulation, like learning a new language or playing an instrument, boosts acetylcholine production, which enhances memory and focus.

Choline, a key nutrient for brain function, also aids in removing cholesterol from the liver while supporting mood and muscle control. A deficiency in choline can lead to fat and cholesterol buildup in the liver, impacting your overall health.

Cortisol: Practice deep breathing. 

To lower cortisol levels, practice deep breathing exercises, also known as diaphragmatic breathing. This technique activates your parasympathetic nervous system, helping to reduce stress and anxiety.

A 2023 study found that adding slow deep breathing and mindfulness meditation to aerobic exercise helped a group of women with type 2 diabetes better control their glucose and cortisol levels. This essentially reduced their risk of heart problems and improved their health by 25%.

WHY IT’S MORE THAN BRAIN CHEMISTRY

Hacking your brain chemicals isn’t as complicated as it may seem. Simple lifestyle changes—like spending more time in the sun, exercising, and practicing gratitude—can naturally boost your brain chemicals as you make more positive lifestyle changes.

Whether you’re looking to feel more energetic, reduce stress, or think more clearly, learning how to balance your brain chemicals can have a profound impact on your overall well-being. Start making small changes today, and remember, taking care of your brain is one of the best investments in your long-term health and happiness.