Tiredness, irritability, lack of motivation… what if your hormones held the solution?

Conversely, constant comparison on social media erodes confidence and inhibits the natural production of oxytocin. Another ally of well-being is gratitude. Often, our thoughts focus on what’s missing or what’s wrong. Cultivating appreciation and expressing gratitude—for example, by recalling three positive things from your day before bed—calms the mind and helps you see life from a kinder, more optimistic perspective.

On your plate,
prioritize whole and minimally processed foods. Oxytocin isn’t produced directly from what we eat, but for it to circulate properly, the brain needs to be healthy. Refined carbohydrates (sugar, white bread, pastries, sodas, processed cereals, fruit juices, etc.) cause sharp spikes in blood sugar, which increases inflammation, oxidative stress, and insulin resistance: the three enemies of the brain, reminds Dr. Georgia Ede.

Also avoid refined vegetable oils (sunflower, corn, soybean, rapeseed, etc.), which are rich in linoleic acid (omega-6) and easily oxidized. Consuming them in excess, along with omega-3 fatty acids, increases brain inflammation. “Most of these oils wouldn’t have existed before the Industrial Revolution: extracting and refining corn oil, grapeseed oil, or other oilseeds was virtually impossible without machines and chemicals,” the psychiatrist points out. Finally, avoid ultra-processed foods, which are often packed with these ingredients, low in micronutrients, and full of additives that weaken the brain and disrupt emotional balance.

Maintain a positive mood and high energy levels with serotonin.
Discreet yet essential, serotonin, known as the “happiness hormone,” regulates mood, energy, and sleep. Its main trigger? Daylight. Upon waking, enjoying a coffee on the balcony, stepping into the garden, or taking a short walk, even in winter, sends a powerful signal to the brain. TJ Power recommends five to ten minutes under a clear sky, fifteen minutes on cloudy days, and up to thirty minutes when the sky is heavily overcast. Spending time outdoors around lunchtime prolongs this revitalizing effect.

“A deep and restorative sleep restores serotonin balance.”

During the day, accumulating at least an hour of natural light, even in short bursts, optimizes serotonin production. At night, dim the lights: a soft ambiance, like that of sunset, prepares the body for relaxation. This transition signals the brain to gradually convert serotonin into melatonin, the sleep hormone.

A deep, restorative sleep completes this virtuous cycle: it restores serotonin balance and improves energy and mood the next day. Another highly effective tool is nature. Walking among the trees, without a phone or headphones, promotes serotonin production, reduces stress, and regulates the nervous system. This is “shinrin-yoku,” the famous Japanese “forest bathing.” Furthermore, conifers release phytoncides, which help strengthen the immune system. TJ Power recommends three outings a week—just you, your breath, and the tranquility of the forest.