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.

Hypertension, or high blood pressure, is caused by excessive salt intake; however, according to scientists, there are more reasons. Experts also blame a brain glitch. A part of the brain that makes us breathe while laughing or coughing could also cause a blood pressure spike, as per researchers from New Zealand and Brazil. This could explain why medication is not enough for controlling BP in some people. According to experts at the University of Auckland, there is a part of the brain that could cause high BP, thereby suggesting that the brain is responsible for hypertension.

Is the brain responsible for high BP?

Experts say that the lateral parafacial region is located in the brainstem. It is the oldest part of the brain and regulates heart rate, digestion, and breathing. Its action causes one to exhale during a cough, laugh, or workout. These actions are driven by abdominal muscles. Researchers also found that this area could connect to the nerves that tighten blood vessels and raise blood pressure. However, it is possible to reverse this action by inactivating this region.

What is hypertension?

Hypertension, or high blood pressure, is a condition wherein blood pushes against the walls of the blood vessels with too much force. Initially, it has no symptoms, but it is a silent killer. Over time, untreated high BP can lead to a stroke or a heart attack. While it is mostly believed to be a consequence of smoking, drinking alcohol, eating salty foods, and not exercising, experts have found other causes as well. As per research by the University of São Paulo in Brazil and the University of Auckland in New Zealand, published in the journal Circulation Research, rat brains had their brain cells in the lateral parafacial region switched off.

How is high BP triggered by the brain?

Researchers in the study successfully reactivated neurons in some rats and found that brain circuits ultimately raised BP. Experts mapped out what happened and compared it with rats that did not have hypertension. In the hypertensive group, lateral parafacial region neurons were helping with breathing but were also raising BP. This suggests that changes in breathing, which involve abdominal muscle contractions, can also trigger high BP. This is why patients with sleep apnoea experience interrupted breathing while sleeping and high blood pressure.

Apart from normal breathing, lateral parafacial region neurons are activated when oxygen levels are low. Experts also checked whether they could trigger the brainstem with medication. They noted that it was tricky because drugs would work on the entire brain and not a specific region. It could be activated by signals from the neck cells near the carotid artery. These can be safely targeted with medication.

How to control persistent high BP?

To control persistent high BP, medication every day is a must. But to intensify the benefits, try the following simple tricks:

1. Reduce salt intake
2. Meditation
3. Quit smoking
4. Lose weight
5. Limit alcohol intake

Chronic kidney disease (CKD) is no longer a distant public health concern—it is something we are seeing in clinics every day. With over 600 million people affected globally and a rapidly increasing burden in India, the usual culprits—diabetes and hypertension—are well established. However, in routine practice, one factor that is consistently overlooked is chronic underhydration.

Dr Anurag Gupta, Senior Consultant Nephrologist and Dialysis Director at Sir Ganga Ram Hospital, in an interview with Health and Me, spoke about the consequences of dehydration on the kidneys.

In Indian settings, especially during summers, it is not uncommon to see patients—drivers, outdoor workers, even hospital staff—going long hours with minimal fluid intake. Many of them present with recurrent stones, urinary infections, or unexplained decline in kidney function. While we may not always label dehydration as the primary cause, it is often a silent contributor.

What happens when you are dehydrated?

From a physiological standpoint, the explanation is straightforward. Reduced fluid intake leads to lower renal perfusion and higher vasopressin levels, resulting in concentrated urine and increased tubular workload. When this becomes a daily pattern rather than an isolated event, it is reasonable to believe that cumulative injury occurs. Emerging data from heat-stressed regions, including parts of India, are now supporting this clinical observation.

Another issue is the widespread misunderstanding around hydration. Some patients barely drink water through the day, while others—after a diagnosis—swing to the opposite extreme, assuming excessive water intake will “clean” the kidneys. Both approaches are problematic. Overhydration, particularly in the elderly, can lead to hyponatremia, something we do encounter in practice. What works better is simple, practical advice—maintaining a light-coloured urine is often more useful than prescribing a fixed number of litres.

Is hydration the only factor?

At the same time, hydration cannot be viewed in isolation. Our dietary and lifestyle patterns are equally concerning. High salt intake remains the norm rather than the exception, directly contributing to hypertension and kidney damage. Sedentary lifestyle and poor glycemic control further compound the problem. Another area we tend to underestimate is the indiscriminate use of over-the-counter painkillers and alternative medications. Many patients do not even consider these harmful, yet we frequently encounter kidney injury linked to them.

Is your diet giving you kidney disease?

Protein intake is often a source of confusion, particularly with the rising popularity of high-protein diets. In otherwise healthy individuals, moderate intake is not an issue. However, in CKD patients, unchecked protein consumption can accelerate disease progression. On the other hand, excessive restriction—sometimes self-imposed—can lead to malnutrition. This is where individualised guidance becomes essential, rather than blanket advice.

In day-to-day nephrology practice, doctors often focus heavily on pharmacological management. While necessary, it should not overshadow basic preventive measures. Adequate hydration, reduced salt intake, sensible protein consumption, and avoidance of nephrotoxins are simple interventions, but they are not emphasised enough.

If we are serious about addressing the growing CKD burden in India, these “basic” measures need to be brought back to the center of our conversations—with patients and within the medical community.

We live in a world where the option of not turning to medication is almost non-existent. While once issues like fatigue and body aches were restricted to the elderly, it has now started to appear in youngsters as well. Many people depend on drugs for immediate relief in today's fast-paced world. Medication can help, but the best way to stay healthy is to make beneficial habits every day. But according to Dr. Mandeep Singh Basu, Director of Mirasa Ayurveda, there are some small, regular changes that can be made to your lifestyle for quicker healing, balance, and better immunity. You may start making five simple yet effective adjustments right away.

Medicine-free ways to feel energetic

1. Eat Fresh, Balanced, and Natural Foods: Your diet has a big effect on your overall health. Instead of processed and junk foods, eat fresh fruits, vegetables, nutritious whole grains, and meals you make at home. A balanced diet helps your body fight off sickness naturally, boosts your energy levels, and assists with digestion. It's just as crucial to eat on time and avoid overeating.
2. Make sure you get enough sleep: Your body repairs itself as you sleep. Stress, a weak immune system, weight gain, and lifestyle-related problems can all happen if you don't get enough sleep. Get 7-8 hours of uninterrupted sleep every day. Creating a regular sleep routine as well as limiting time spent on electronic devices prior to bedtime would significantly help improve your sleep quality.
3. Stay Physically Active: Regular physical activity benefits both your body and your mind. You don't have to spend hours working out to notice benefits. Simple things like walking, doing yoga, or stretching will help a lot. Daily exercise naturally increases blood flow, speeds up metabolism, and helps control diabetes and high blood pressure.
4. Manage Stress Effectively: Long-lasting stress is one of the key contributors to multiple health issues. Stress that lasts long will negatively affect your heart, digestion, quality of sleep, and eyesight. Incorporate relaxation techniques such as yoga, meditation, deep breathing, and mindfulness into your daily lives. You can also help relieve stress by getting outside into nature or performing hobbies.
5. Cleanse your body in a natural way: Your body naturally removes toxins, but unhealthy habits might slow the process down. If you drink enough water, eat foods high in fiber, and live a healthy life, your body starts to detox in a better way. Drinking warm water or herbal tea first thing in the morning is a simple thing you can do to aid your digestion and your health in general.

By adopting a mindful way of living, you may greatly enhance your physical, mental, and emotional well-being without having to rely on medication. You may also achieve full health and wellness by making relatively simple adjustments to how you live your life every day.