Happiness is influenced by a complex interplay of various chemicals in our brain, particularly four key neurotransmitters, D.O.S.E or Dopamine, Oxytocin, Serotonin, and Endorphins. These chemicals, often referred to as "happiness chemicals," are responsible for creating feelings of joy, motivation, connection, and calm.

However, when there's a deficiency in any of these, it can significantly affect our mood, energy, and overall well-being. Let’s dive into what these four neurotransmitters are, how their deficiency impacts us, and how we can boost their levels naturally.

Dopamine: The Motivation and Reward Chemical

Dopamine is often called the "motivation molecule." It plays a major role in enabling motivation, learning, and the pleasure-reward system in the brain. When we accomplish something — whether it’s finishing a project, completing a workout, or achieving a goal — dopamine gives us that sense of satisfaction and determination to continue.

Deficiency Effects:

When dopamine levels are low, it can lead to procrastination, low self-esteem, lack of focus, and general fatigue. A person might feel anxious, hopeless, or experience mood swings because the brain isn’t getting the reward signals it needs.

Boosting Dopamine:

You can increase dopamine levels by setting and achieving small goals, exercising regularly, eating foods rich in L-Tyrosine (such as almonds, avocados, and eggs), and practicing mindfulness or meditation. Engaging in creative activities like writing or drawing also helps boost dopamine levels.

Oxytocin: The Bonding Chemical

Oxytocin is often referred to as the "love hormone" or "cuddle hormone" because it plays a major role in social bonding and trust. It’s released when we hug, touch, or engage in other forms of physical affection. Oxytocin fosters feelings of connection and emotional intimacy, making it essential for relationships, family bonding, and even team cooperation.

Deficiency Effects:

A lack of oxytocin can lead to feelings of loneliness, stress, anxiety, and difficulties in forming or maintaining relationships. Low oxytocin levels are associated with feelings of isolation and disconnection from others.

Boosting Oxytocin:

You can raise your oxytocin levels through physical touch, socialising, spending quality time with loved ones, and even engaging in activities like massage or listening to soothing music. Acts of kindness, such as helping others or volunteering, also help release oxytocin.

Serotonin: The Mood Stabiliser

Serotonin is responsible for feelings of well-being and contentment. It helps regulate mood, sleep, digestion, and even social behavior. People who have balanced serotonin levels often feel calm, confident, and emotionally stable. Serotonin is crucial in helping people feel valued and significant among their peers.

Deficiency Effects:

Low serotonin levels are linked to depression, low self-esteem, irritability, and mood swings. Individuals may feel overly sensitive to criticism, experience panic attacks, or struggle with social phobias when serotonin is deficient.

Boosting Serotonin:

You can boost serotonin by getting regular exercise, exposing yourself to sunlight, engaging in cold showers or massages, and practicing mindfulness. Simple activities like walking in nature, meditating, or doing yoga are also effective serotonin enhancers.

Endorphins: The Pain Reliever

Endorphins are the body’s natural painkillers. Released in response to stress, pain, or intense physical activity, they help alleviate discomfort and promote a sense of euphoria. Endorphins are what make you feel good after a workout or a hearty laugh, often referred to as the "runner's high."

Deficiency Effects:

Without enough endorphins, people may experience anxiety, depression, chronic pain, and insomnia. A deficiency in endorphins can make daily life feel overwhelming and physically draining.

Boosting Endorphins:

To boost endorphins, engage in laughter, exercise, and stretching activities. Eating spicy foods or dark chocolate can also stimulate endorphin production. Regular massage therapy and meditation are other ways to naturally elevate endorphin levels.

People think of menopause as just hot flashes and irregular periods, but menopause is more than that.

Perimenopause and menopause can bring a host of emotional and cognitive shifts for many women, including mood swings, anxiety, easily irritated, trouble sleeping, or having what some refer to as “brain fog.”

What Is Perimenopause?

Perimenopause is the period leading up to menopause that can last anywhere from two to eight years. This is when hormonal changes take place, especially a drop in estrogen.

These hormonal changes also impact neurotransmitters like serotonin and dopamine that are essential for mood, memory, sleep and emotional wellness.

Consequently, a woman can suffer from forgetfulness, lack of concentration, mental tiredness, low energy levels, dry skin, loss of libido and less productivity.

Brain Fog During Menopause

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Brain fog can be a frustrating and overwhelming experience during menopause, particularly if a woman is juggling her career, family, ageing parents and personal obligations.

Many women suffer from anxiety symptoms, even if they have no mental health background. Hormonal changes, poor sleep and stress can exacerbate these symptoms.

But not all symptoms are due to the menopause or "normal ageing". Thyroid disorders, vitamin deficiencies, depression and other medical problems can have similar symptoms.

Therefore, if symptoms start to impact life, work, relationships or emotional wellbeing, it is important to seek medical advice and have a proper health check-up.

How To Manage It?

Management is often comprehensive, and may involve lifestyle modifications. Regular exercise, balanced nutrition, stress management and healthy sleep patterns.

In a few instances, you may additionally be suggested to take Menopausal Hormone Therapy (MHT). As more research is done and preparations of lower doses and greater safety, earlier misconceptions about hormone therapy are gradually decreasing.

Medically, women can make a difference in their quality of lives and manage menopause with greater physical, mental and emotional wellness with early recognition and timely intervention.

By Dr. Nidhi Sharma Chauhan, Gynaecologist, Saifee Hospital

Everyone knows that using sunscreen is one of the most important steps for protecting the skin from harmful sun rays, but dermatologists explain that it isn't the only thing you should do to keep your skin healthy. Other daily routines are also important for minimizing sun damage and maintaining healthy skin over time.

Protecting The Skin Barrier

Skin is a protective barrier for the body but constant exposure to the sun, pollution, heat and unhealthy lifestyle habits can make this barrier vulnerable.

Once the skin barrier is damaged, the skin is more susceptible to tanning, pigmentation, dryness, sun ageing and other sun damage.

Moisturising Supports Skin Health

Using a moisturiser every day is a very simple, yet effective habit. A good moisturiser is one that doesn't contain any scents and will support the barrier function of the skin, thereby preventing unwanted water loss from the skin.

Wet and plump skin is resistant to the environment and sun's rays.

Also read: Add These 8 Foods To Your Diet For Batter Hair, Skin And Nails

Antioxidants Help Fight Sun Damage

Antioxidants are also a best practice for dermatologists. Antioxidants prevent the damage to skin cells by free radicals created by UV exposure, pollution etc.

This protection can help minimize issues like hyperpigmentation, uneven skin tone and premature ageing. Consuming foods that contain antioxidants (such as fruits, vegetables and nuts) can help keep skin healthy on the inside.

Stay Hydrated For Healthier Skin

Next, hydration is crucial. It's important to keep drinking enough water all day long to keep the skin supple and to allow the skin to repair itself. Moisture also contributes to skin's healing from environmental stress.

Physical Sun Protection Matters

Sun protection is also of great importance. Wearing hats or caps, using umbrellas, and wearing clothing that protects against the sun's rays can minimize direct exposure to the sun.

All these are simple actions that serve as a physical barrier and prevent sunburn and long term damage to the skin, particularly between 10 a.m. and 4 p.m. These simple steps provide a physical barrier and reduce the risk of sunburn and chronic skin damage, particularly in the peak hours of 10 a.m. to 4 p.m.

Also read: Dermatologist Reveals What To Add And Remove From Skincare Routine For Season Change

Gut Health And Skin Connection

Another focus has been on the connection between gut health and healthy skin, as experts recognize how crucial the role of the gut is in maintaining healthy skin.

Probiotics can potentially improve the gut-skin axis and aid in the healing process and alleviate inflammation in the body. The better the gut environment, the better the skin will be able to recover and the less the exposure to the sun will age the skin.

Collagen May Support Skin Repair

Some people can use collagen supplements as an added benefit. Collagen is involved in supporting the dermis, the skin's structural component. Keeping collagen high can help promote skin repair and healing mechanisms.

Doctors say while sunscreen is important, long-term skin protection can be achieved through a variety of healthy habits, proper nutrition, hydration and physical sun protection measures, which must be followed daily.

Dr. Pravin Banodkar Senior Consultant Dermatologist Saifee Hospital

We tend to think of our eyes as easy – they just "see", and we go about our day. But the fact is, your eyes are adapting a lot, focusing and straining all the time, far more than you realize. Many of these moments are utterly unremarkable, but they build up gradually into a tiredness, a dryness and a long-term strain.

We see many people who are shocked to find out how hard their eyes had been working long before any symptoms appeared. Here are six common situations that deserve a whole lot more attention – and care – from your eyes.

Staring at Your Phone First Thing in the Morning

Having a quick glance at notifications before even leaving bed requires your eyes to adjust to a small, bright screen in the dark. This quick change puts a load on the eye muscles and can make them tire before your day has really started.

Long Hours in Front of a Computer

Working, studying, and hopping from meeting to meeting: extended hours in front of the screen drastically lower your usual blink rate. Less blinking equals less lubrication, which is why so many people are dry, irritated and have blurry vision by the afternoon.

Driving at Dusk or Night

Night driving is one of the most challenging visual jobs humans undertake, given low light, incoming headlights and the need to constantly change focus between the road, mirrors and dashboard. Your eyes are working tirelessly to shift between bright and dim situations in fractions of a second.

Night driving is one of the most challenging visual jobs humans undertake, given low light, incoming headlights and the need to constantly change focus between the road, mirrors and dashboard. Your eyes are working tirelessly to shift between bright and dim situations in fractions of a second.

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Reading Fine Print

Poorly lit restaurant menus, pharmaceutical labels, or the small text on a contract all demand that you focus hard at close range, frequently in less-than-ideal illumination. As we get older, this type of near-focus strain is very common since our natural ability to focus declines.

Switching Between Multiple Screens

Glancing from your laptop to your phone to a television and back again, it makes your eyes refocus at multiple distances. It is easier, but this continual flipping is more tiring than looking at one screen for the same period of time.

Stepping Out Into Bright Sunlight Into Bright Sunlight

Your eyes work hard to adjust while you move from a dim room into harsh daylight — or vice versa. Over time, repeated exposure to glare without the correct protection (such as sunglasses) can add unneeded strain.

None of these moments feel dramatic on their own, but together, they represent a significant daily workload for your eyes. The good news is that habits such as the 20-20-20 rule, correct lighting, regular blinking and eye check-ups can go a long way in reducing this concealed tension. We believe that awareness is the beginning of healthy eyesight.

If you are suffering frequent eye strain, dryness or fuzzy vision, it may be time to schedule a full eye exam. Your eyes work harder than you realize – let’s give them the attention they deserve.

Dr Mandeep Singh Basu, Ayurvedic Eyecare Expert, Dr Basu Eye Care Centre