When people talk about sustainability in the food and drink industry, there’s a lot of talk about plastic straws and reducing waste. But at Bar Pionero, the sustainability standard is set much, much higher. They do things I didn’t even know were possible, and they don’t do things a lot of people—those who put profit before protection of the environment—would do in the name of conservation.
And most of it comes down to the vision of elite bartender Federico Gil.
Gil and his brother founded Bar Pionero 14 years ago, after moving to Chilean Patagonia from Uruguay. The bar sits adjacent to the main lobby of the Las Torres Hotel, just inside Torres del Paine National Park, and with its wall of windows framing a towering mountain, just being in the bar is an experience. The food is good, and as someone who doesn’t drink, I was delighted by the incredible mocktail offerings. But the highlight of the bar is Gil himself.
Watching Gil speak about sustainability was mesmerizing, even with him speaking in Spanish and me only understanding a few words of what he said. For the details, I needed the English-speaking translator, but Gil’s passion for sustainability needed no translation; it was genuine and palpable. Federico Gil shares how Bar Pionero creates its sustainable cocktails. Annie Reneau
On a practical level, here are some of the zero-waste practices the bar has implemented:
– Not only do they not use plastic straws but they use signature copper straws. Chile is the world’s largest copper producer, so the metal is plentiful. It’s also naturally anti-bacterial (though they have a sanitation process they use to clean them, of course).
– They repurpose bottles and jars into drinking glasses and tools for the bartenders. Sometimes they even combine them with copper. Check out this gorgeous glass made from an upside down glass bottle top and copper.Cocktail glass made from a glass bottle top and copper Annie Reneau
– They make their own mixes, spirits, bitters, vinegars, etc. from the plants that grow naturally in the surrounding landscape as well as from the organic garden on site.
– They also make vinegar by capturing and repurposing the dribbles of beer that come out of the tap after a draft beer is poured.
– They brew their own beer using pure glacial water and hops grown in the garden. The byproduct of the brewing process then goes back into the garden as fertilizer.Glacier in Torres del Paine National Park, part of the Southern Patagonia Ice Field Annie Reneau
– They distill their own gin in small batches, using glacial water, 13 botanicals from the natural landscape and the clay left behind from the moving glaciers. Gil says his goal with the gin is to convey the “spirit of the ice.” Glacial gin. Who knew?
The gin is so unique, Gil could certainly make money distributing it around the world, but he refuses. Same with the beer.
“The world doesn’t need one more gin or one more beer,” he says. The most sustainable way is not to sell it outside the hotel, where it would have to be shipped and transported. “We’re not thinking about how much we can sell, but what impact we have,” he adds.
It’s literally putting their money where their mouth is, knowing they could have a lucrative product on their hands but not capitalizing on it because of the environmental impact that would have. And it’s not just a guess—Gil says the bar actually keeps track and calculates their environmental impact using various measures.Federico Gil painting a lemon extraction onto a frozen rock from Torres del Paine National Park Annie Reneau
On top of all of that, watching Gil craft a cocktail is like watching an artist at work. He’s as passionate about creativity as he is about sustainability, and it shows. I watched him light herbs on fire and set a glass bottle top over the flame to capture their essence, then paint a homemade cold extraction of lemon onto a frozen stone from the park, then shake together various liquids created from park botanicals and put it all together into glass made of layers of jar and glass tops.
I’d never seen anything like it, and I’ve rarely seen anyone who walks the sustainability talk so clearly in their work. It not only gave me hope for the conservation of Torres del Paine and Patagonia (which is stunning—a place bucket lists are made for, seriously), but also made me realize how much we have to learn from one another as we strive to protect our beautiful planet.
If you’d like to see Federico in action, check out this video from my experience there:
A single door can open up a world of endless possibilities. For homeowners, the front door of their house is a gateway to financial stability, job security, and better health. Yet for many, that door remains closed. Due to the rising costs of housing, 1 in 3 people around the world wake up without the security of safe, affordable housing.
Since 1976, Habitat for Humanity has made it their mission to unlock and open the door to opportunity for families everywhere, and their efforts have paid off in a big way. Through their work over the past 50 years, more than 65 million people have gained access to new or improved housing, and the movement continues to gain momentum. Since 2011 alone, Habitat for Humanity has expanded access to affordable housing by a hundredfold.
A world where everyone has access to a decent home is becoming a reality, but there’s still much to do. As they celebrate 50 years of building, Habitat for Humanity is inviting people of all backgrounds and talents to be part of what comes next through Let’s Open the Door, a global campaign that builds on this momentum and encourages people everywhere to help expand access to safe, affordable housing for those who need it most. Here’s how the foundation to a better world starts with housing, and how everyone can pitch in to make it happen.
Volunteers raise a wall for the framework of a new home during the first day of building at Habitat for Humanity’s 2025 Carter Work Project.
Globally, almost 3 billion people, including 1 in 6 U.S. families, struggle with high costs and other challenges related to housing. A crisis in itself, this also creates larger problems that affect families and communities in unexpected ways. People who lack affordable, stable housing are also more likely to experience financial hardship in other areas of their lives, since a larger share of their income often goes toward rent, utilities, and frequent moves. They are also more likely to experience health problems due to chronic stress or environmental factors, such as mold. Housing insecurity also goes hand-in-hand with unstable employment, since people may need to move further from their jobs or switch jobs altogether to offset the cost of housing.
Affordable homeownership creates a stable foundation for families to thrive, reducing stress and increasing the likelihood for good health and stable employment. Habitat for Humanity builds and repairs homes with individual families, but it also strengthens entire communities as well. The MicroBuild® Initiative, for example, strengthens communities by increasing access to loans for low-income families seeking to build or repair their homes. Habitat ReStore locations provide affordable appliances and building materials to local communities, in addition to creating job and volunteer opportunities that support neighborhood growth.
Marsha and her son pose for a photo while building their future home with Southern Crescent Habitat for Humanity in Georgia.
Everyone can play a part in the fight for housing equity and the pursuit of a better world. Over the past 50 years, Habitat for Humanity has become a leader in global housing thanks to an engaged network of volunteers—but you don’t need to be skilled with a hammer to make a meaningful impact. Building an equitable future means calling on a wide range of people and talents.
Here’s how you can get involved in the global housing movement:
Speaking up on social media about the growing housing crisis
Volunteering on a Habitat for Humanity build in your local community
Travel and build with Habitat in the U.S. or in one of 60+ countries where we work around the globe
Join the Let’s Open the Door movement and, when you donate, you can create your own personalized door
Every action, big and small, drives a global movement toward a better future. A safe home unlocks opportunity for families and communities alike, but it’s volunteers and other supporters, working together with a shared vision, who can open the door for everyone.
During the COVID-19 pandemic, Emmie Sanh was at a low point. She didn’t feel good, barely exercised, and was tasked with caring for her aging mother. Like many people, she realized her life needed to change, so she decided to take up weight training. Here’s the thing, though: she started at the ripe young age of 68.
Now Sanh’s commitment to strength training has gotten her noticed, with many people inspired by the videos she uploads to her social media. Commenters have remarked on her energy level and have been impressed by the number of squats, curls, lunges, and other weight-room exercises she showcases.
“If you told me 50 years ago that I’d be lifting heavier than ever and feeling my most energetic at 71, I never would’ve believed you – but here I am,” Sanh told Women’s Health. “Getting older is inevitable but weakness is optional, and I’m so grateful that I get to do hard things at 71. After all, I don’t lift for my age – I lift for my life.”
Why many doctors recommend weight training for seniors
Understandably, many people consider weight training to be a younger person’s game. Typically, many older adults become weaker and lose size or stature, making weight training look like it’s for younger people. But that is precisely why many doctors recommend that adults include more weight training and resistance exercise as they get older.
Studies have found that heavy weight training by seniors can benefit their lives. Such strength training can help prevent muscle mass from deteriorating and can improve mobility. Muscles build, tendons get stronger, and bone density increases. Building bone density is important as a person ages, helping reduce the risk of osteoporosis.
What weight training exercises should seniors try?
Personal trainers who spoke to Upworthy offered exercise recommendations and tips for seniors who want to head to the weight room.
United States Marine Corps veteran and professional trainer Victor Kanashiro suggests Smith machines as a great place for older lifters to start.
“A few examples of safe heavy weightlifting exercises for older adults include Smith machine squats, Smith machine bench press, and Smith machine rows are effective options,” said Kanashiro. “These movements provide the benefits of compound barbell lifting while adding built-in safety features like adjustable safety stops, which help reduce the risk of injury and make heavy lifting more accessible.”
Strength and fitness trainer Allison Kalsched echoed that weightlifting machines can offer more stability and safety. Kalsched also recommends that older lifters start much lighter than they might think, as they are not in the same bodies they were in during their 20s.
“I would always suggest starting simple with the basic movements such as squats, pulling movements, pushing movements and carrying weights while walking,” said Kalsched. “These moves mimic the activities we all have to complete to be an active participant in life, so training in the gym should prepare us for a long and strong life.”
Other workout tips
Kalsched also mentioned that seniors can check their eligibility for SilverSneakers through Medicare to receive free memberships to participating gyms. On top of that, she recommends a private session with a personal trainer for exercise guidance. If they cannot afford it long term, one or two sessions should be enough to help a senior learn a routine and proper form so they can continue their fitness journey independently, if they wish.
To keep your golden years golden, it is worth going to the gym to lift some iron.
Sean Lans got an invitation to his friend’s birthday dinner. He looked up the restaurant. The cheapest entree on the menu was $41. There was also a $35 cover charge at the bar they were hitting afterward. He did the math and proposed a compromise: he’d skip dinner and meet everyone out later.
His friend was not happy about it.
Sean posted about it on TikTok (@seanlans), and the video took off because almost everyone watching had been on one side of this exact conversation at some point. “I’m not looking to spend the equivalent of a week of grocery money on a single night out,” he said in the video. That line landed for a lot of people.
The responses split along pretty predictable lines. Some thought $41 wasn’t that bad and he should have saved up if this friend mattered to him. Others pointed out that nobody should be put in the position of choosing between their budget and showing up for someone’s birthday.
Diners celebrate at a restaurant. Photo credit: Canva
One commenter offered the most reasonable take: “If someone is unable to attend my boujee birthday dinner, that’s fine. I’ll schedule another affordable dinner date for us to celebrate together.”
Sean later told Bored Panda he was surprised to learn how many people assume the birthday host covers everyone, and also surprised that several commenters thought $41 for a single entree was totally reasonable. He also noted that other people in the group didn’t actually want to go to that restaurant either. He was just the one who said so.
You can follow Sean Lans (@seanlans) on TikTok for more financial-based content.
After going into space for the first time, astronauts experience a profound shift in perspective known as the overview effect. When they look down on Earth, they no longer see borders, politics, or religion. Instead, they see a beautiful blue marble floating in space where everything on its surface is magically connected. After seeing the Earth from afar, many of humankind’s squabbles and battles seem petty and inconsequential. This incredible shift in perspective can be exhilarating, but also isolating.
The four astronauts who were aboard the recent Artemis II mission, NASA‘s first trip around the moon since Apollo 17 in 1972, shared their experiences of the overview effect upon returning home on April 10. Astronaut Reid Wiseman struggled to find words to express his incredible, unique experience.
Seeing Earth from space was life-changing for astronaut Reid Wiseman
“I’m not really a religious person, but there was no other avenue for me to explain anything or experience anything,” Wiseman said. “So I asked for the chaplain on the Navy ship to just come visit us for a minute. When that man walked in, I’d never met him before in my life, but I saw the cross on his collar, and I just broke down in tears.”
Wiseman added that it is “very hard to fully grasp what we just went through.”
“When the sun eclipsed behind the moon, I turned to [astronaut Victor Glover] and said ‘I don’t think humanity has evolved to the point of being able to comprehend what we are looking at right now,’” Wiseman said.
Astronaut Jeremy Hansen also said that he had trouble “trying to find words” to describe his time in space accurately. “But what kept grabbing my attention, when the lighting was right, and we were looking out the window, is that I kept seeing this depth to the galaxy,” he said. “That was mind–blowing for me. The sense I had of fragility and feeling infinitesimally small.”
A thin blue line separates life on Earth from the darkness of space
Another profound realization astronauts have is that Earth’s atmosphere appears remarkably thin from space. “You see the thin blue line of the atmosphere, and then when you’re on the dark side of the Earth, you actually see this very thin green line that shows you where the atmosphere is,” Mission Specialist Christina Koch said, according to NASA. “What you realize is every single person that you know is sustained and inside of that green line, and everything else outside of it is completely inhospitable.”
The aurora australis glowing over the Indian Ocean. Credit NASA Johnson/Flickr
Ultimately, when someone experiences a major shift in perspective, the important thing is how they incorporate it into their lives. “You come back to sea level, and then you have a choice,” Glover told NASA. “Are you going to try to live your life a little differently? Are you going to really choose to be a member of this community of Earth?”
The study split participants into groups: about 275 were paid to deactivate their accounts for six weeks, while others logged off for just one week. Both groups showed improved emotional well-being compared to those who kept scrolling, but the effect was more pronounced for Facebook users who went longer without it.
The results broke down along some interesting lines. Facebook users over 35 showed the biggest mood improvements, along with undecided voters and people without college degrees. Among Instagram users, the 18-to-24 group benefited most.
None of this is entirely shocking in the abstract since most people have a pretty good intuition that less time doomscrolling means more mental breathing room. What makes this study notable is its scale. This wasn’t a self-selected group of digital detox enthusiasts. These were ordinary users, many of whom presumably went back to their feeds afterward, and the boost showed up clearly in the data.
Young people staring at their phones. Photo credit: Canva
The comment section on ABC News’s video coverage said it more plainly: “Getting rid of my Facebook and Instagram accounts was the best thing I’ve ever done.” Another: “The worst thing about social media is that people are in it for hours and they don’t even realize it.”
The study doesn’t argue that everyone should quit. It does suggest the relationship between habitual social media use and emotional well-being is real, measurable, and probably worth paying attention to.
Studies show that when we meet someone new, we check for two traits to decide if we like them. First, we decide whether they have a warm personality. Do they come off as kind, friendly, or accepting? Second, we assess their competence. Are they intelligent, skilled, and do they have basic social skills?
If you pass the warmth/competence round of meeting someone new, another way to make sure that people like you is to make a small blunder. People have already assessed that you’re competent. Making a small mistake and having fun with it will make you more relatable. The psychological phenomenon is known as the Pratfall Effect.
What is the Pratfall Effect?
Psychologist Elliot Aronson first identified the Pratfall Effect in a 1966 experiment in which he had participants listen to an audio recording of someone taking a quiz and doing incredibly well. At the end of the recording, some participants heard the quiz-taker spill coffee on themselves, while others didn’t. Those who heard the coffee spill rated the quiz-taker much higher on likability than those who did not.
The basic reasoning behind the Pratfall Effect is that when someone is seen as competent, a mistake makes them more relatable. A terrific example of this is Jennifer Lawrence tripping at the 2013 Academy Awards. At the moment when she was being awarded for her incredible performance in Silver Linings Playbook, she fell on her face. No doubt this made her all the more likable because everyone watching on TV thought, “Oh, she’s just like me.”
If Lawrence had become angry or cursed the stairs for the fall, people would have thought less of her, but after she fell, she received a standing ovation, and she laughed about it. “You guys are just standing up because you feel bad that I fell, and that’s really embarrassing, thank you,” she opened her speech.
The Pratfall Effect doesn’t work in every situation
Now, the Pratfall Effect will only work to your advantage in a situation where people think that you are competent. If you are really good at your job and you accidentally mispronounce a word in a speech to your coworkers and laugh it off, they will like you more. However, if this is a situation where you are less competent, say, you are learning how to golf, and during a practice swing, you accidentally let go of the club, launching it into the air, people will probably think less of you.
Not everyone has the same reaction to a competent person making a blunder. A follow-up paper published in the Journal of Personality and Social Psychology found that people’s reaction to the mistake will differ depending on their level of self-esteem. People with lower self-esteem will feel greater admiration for their boss who spills coffee on their shirt while driving to work because it levels the playing field. But people with high self-esteem who are more comfortable around their boss won’t care as much if they make a mistake.
Ultimately, being likable isn’t about impressing people; it’s about knowing how to be human. The key is that once you’ve proven to others that you know what you’re doing, you can feel free to trip up every once in a while because it’ll make them like you even more.
Puberty is a beast, one that most people try not to remember until they’re standing face to face with their own child and their wildly fluctuating hormones. Unfortunately, for those born with female reproductive organs, adolescent puberty is only the first puberty they will experience.
Many people think “second puberty” refers to the symptoms of perimenopause, which is also the result of fluctuating hormones. Perimenopause comes on a little more gradually than puberty. While the smells, mood swings, and raging hormones might feel familiar, those symptoms usually appear years after hormones begin to decline.
There was even a recent moment in Internet history where young women were calling their mid-20s “second puberty.” This was due to them noticing a positive change in appearance that solidified their mature features. Many referred to it as a “glow-up,” focusing on the positive effects of coming out on the other end of puberty. While that’s endearing, puberty is due to an influx of increased hormone levels, which alter the way the world perceives you and how you perceive the world.
Women who have given birth, or will in the future, experience more of a true “second puberty.” This occurs after the birth of their first child, when the mother’s system is flooded with a hormonal shift that literally alters her brain. The “second puberty” birthing people experience is actually called Matrescence, a term meaning the process of becoming a mother coined by anthropologist Dana Raphael.
“The hormonal fluctuations of pregnancy, birth, and lactation initiate rapid and extreme physiological transformations that are unparalleled across the lifespan. These biological changes are accompanied by a dynamic restructuring of the physical, emotional, and social environment. In concert with these adaptations, the maternal brain undergoes significant structural and functional neuroplasticity as well as cognitive adaptations across the peripartum period. The brain is transformed, in preparation for and in response to, a developing child.”
Every person charged with caring for an infant undergoes beneficial cognitive changes. Oxytocin is released in the caregiver’s brain regardless of sex or gender, whether the child is related biologically, through adoption, or fostering. Think of it as nature’s way of trying to encourage the survival of the species.
Current studies show that Matrescence is unique to the birthing person, causing the brain to do more than make cognitive changes. When someone experiences this “second puberty,” the sudden hormonal shifts create structural changes to the brain. A study published by Human Brain Mapping found that adolescent girls and adult first-time mothers had the same monthly measurement of gray matter loss.
“In both cases, these reductions were accompanied by decreases in cortical thickness, surface area, local gyrification index, sulcal depth, and sulcal length, as well as increases in sulcal width,” the authors of the 2019 study explained. “In fact, the changes associated with pregnancy did not differ from those that characterize the transition during adolescence in any of these measures.”
According to studies, the reduction in gray matter caused by Matrescence lasts up to two years postpartum. While the infamous “mommy brain” caused by the loss of gray matter in the hippocampus may be bothersome, it seems to serve a purpose.
Trends in Cognitive Sciences noted, “Lower hippocampal volume at 4 months postpartum is associated with positive mother–child interactions, suggesting hippocampal changes have broad implications in maternal caregiving behavior, beyond cognition.”
This “second puberty” news made its way to social media. You can listen to one Instagram creator share their understanding of Matrescence below:
There you are at the grocery store check-out, tempted to buy a bouquet of roses. They’re beautiful and cheery and so easy to grab and go. Only, you opt out. Sure, they’re beautiful, but they don’t usually last more than a week, making it tough to rationalize the spending. But what if that weren’t true?…
There you are at the grocery store check-out, tempted to buy a bouquet of roses. They’re beautiful and cheery and so easy to grab and go. Only, you opt out. Sure, they’re beautiful, but they don’t usually last more than a week, making it tough to rationalize the spending.
But what if that weren’t true? The popular social media handle known as Jeff & Lauren (@Jeff&Lauren) have a clip making the rounds wherein Jeff shows that something magical can be done with a single “store-bought” rose. By simply using a few household food items, he is able to turn one rose into an entire rose bush.
Honey, potatoes, and water
In the clip, we see Jeff dipping a bright pink rose into a jar of honey. The top chyron reads, “I did this for my wife.” He then takes the honey-dipped flower and sticks it firmly into a pre-cut hole in a russet potato. He takes the entire potato/flower hybrid and buries it into a potted plant. Lastly, he cuts the bulb and leaves off, leaving just the stem, and waters it heavily. In time (at least according to the simulated video), it re-grows into a rose plant.
On the YouTube account My Garden Channel (which is self-described as a channel that “focuses on houseplants and gardening, run by a team of experienced gardeners and horticulturists”), they note a super interesting tidbit. The flowers and the spores of the potato are in direct competition with one another. In other words, sometimes the experiment yields, well…potatoes instead of flowers.
To avoid this, the expert in the video suggests shaving the skin off the potato. “The skin of the potato is where the shoots will most likely develop. You’re not trying to grow a potato. You’re simply trying to feed the rose cutting, as it tries to root.”
How to do it
Under the clip, they explain how it’s done, and they spare no detail. “Rooting roses in a potato is an unconventional yet intriguing method of propagation. The idea is simple: the moisture and nutrients from the potato can help nourish the rose cutting as it develops roots. To try this, you start by selecting a healthy rose cutting, about 6-8 inches long, with at least a couple of leaf nodes. After trimming the bottom of the cutting at a 45-degree angle, remove any leaves near the base.”
Now it’s time for the potato. “Next, you poke a hole in a medium-sized potato, just large enough to insert the cutting without wiggling. Push the drill bit through the potato to make sure the stem comes out of the bottom of the potato just a little bit. The potato acts like a natural nutrient sponge, keeping the cutting hydrated. After placing the cutting into the potato, you can plant the entire potato in soil, burying it a few inches deep in a pot or directly in the garden. Keep the soil moist but not waterlogged, and cover the cutting with a plastic bag or bottle to create a humid greenhouse effect.
Over the next few weeks, with care and patience, roots may form as the rose cutting absorbs moisture and nutrients from the potato, potentially growing into a new plant. While not guaranteed, this method combines natural elements in a creative attempt to root roses in a novel, supportive environment.”
In an article for The Spruce, author Ashlyn Needham explains why, in fact, a potato is used. “In essence, you’re using the potato to speed up the rooting process, which is crucial for producing established roses. It’s important to note that you won’t actually be growing roses in potatoes, just starting the process.”
Does it work?
Commenters have weighed in. Under Jeff&Lauren’s Facebook post, there are over a quarter of a million likes and thousands of comments. One shares, “My grandmother did that. Back in the seventies, she came for a visit. I had many different rose bushes. She cut stems from every bush. She wrapped them in damp paper towels and then wrapped them in plastic. She flew home to Oregon and planted the stems. She had rose bushes the next year.”
Another wound up with what we knew could happen: “I tried this… and I wound up with potatoes.” This comment alone got a lot of support.
This Facebooker gives the surprising tip that, perhaps, you don’t even need the potato, writing, “I just cut off part of a stem and stuck it in the dirt. Then watered it regularly. I have several new rose plants from doing just that. They took almost immediately.”
There are simple things we know to be true about happiness: Going for a walk in the sunshine just feels good. So does a hug, or hearing your favorite song. Petting a dog puts most of us in a better mood. And so does a little bit of intense exercise. Maybe not during, but definitely after, when we’re basking in the afterglow of our effort.
The science behind life’s simple pleasures is where things start to get really interesting. Happiness isn’t just one feeling, it’s a collection of several different feelings, and many of them come from our brain’s internal pharmacy of “feel good” chemicals, or neurochemicals. They’re known as the four happy hormones: Oxytocin, serotonin, dopamine, and endorphins.
The big questions of existence like finding our purpose, doing work that matters, and finding love aside, it’s really the little things that send our brain happiness signals throughout the day. And these feelings are really easy to trigger intentionally, once you know how.
Oxytocin—Love, Bonding & Connection
Oxytocin is known as the “love hormone,” and is most famous for playing a big role during childbirth. No wonder it’s highly associated with deep feelings of love, connection, belonging, bonding, and more. In short, it feels incredible, and a burst of oxytocin can be a overwhelmingly positive and life-affirming feeling.
But you don’t have to give birth or go on a romantic date to activate this neurochemical. Here are few things you can do to release oxytocin each and every day. Some of them might surprise you:
Any kind of physical human touch can do the trick. A long hug with someone you care about is ideal, but the touch doesn’t have to be associated with love, affection, or sex by any means. The professional, friendly touch from a massage or haircut can do wonders for your brain. Hair, especially, is inherently emotional for a lot of people—in addition to the light human touch, a fresh look boosts self-esteem, mood, and more.
In the absence of touch, prolonged eye contact can be just as powerful at helping your brain release oxytocin. If there aren’t any people you love around, try your dog: Veterinarian Dr. Julie Hunt at Embrace Pet Insurance tells Upworthy, “Research suggests that more oxytocin is produced when humans have prolonged eye contact with their dogs than any other common type of interaction.”
You don’t necessarily need a willing partner to touch you or stare into your eyes, whether they have two legs or four. Dr. Clint Salo from The Grove Recovery tells Upworthy that giving someone—even a stranger—a genuine compliment can have a powerful and positive effect on us. “Giving a genuine compliment can increase oxytocin by creating a brief moment of social connection,” he says.
Taking all of those positive feelings and writing them down is another technique that yields terrific results. As cheesy as it might feel, writing a line or two of gratitude in a journal has been shown to boost oxytocin. Chelsea Pottenger, author and founder of EQ Minds, suggests another method: “Write a letter to someone you love, even if you never send it. Just by writing it, it gives an oxytocin hit.”
Finally, if all else fails, give yourself a hug. It’s both important and effective.
Serotonin—Positive Mood & Euphoria
Serotonin is an absolutely crucial piece of “feeling happy.” People who suffer from depression are shown to have low serotonin levels, and SSRIs—one of the main treatments for depression—primarily work to correct that. That tells you almost everything you need to know about the importance of this neurochemical for our overall mood, demeanor, and wellbeing. It’s a natural mood stabilizer, helps regulate our sleep cycles, promotes learning and memory, and helps arousal and libido.
There are a few simple and surprising ways you can get a serotonin boost during the day and feel better almost instantly:
Even if you don’t have Seasonal Affective Disorder, almost everyone reports feeling a little cheerier on a bright sunny day versus a rainy one. It turns out, sunlight is absolutely crucial to our serotonin levels. Dr. Sam Zand, CEO and psychiatrist at Anywhere Clinic, tells Upworthy that a few minutes of sunshine first thing in the day does wonders: “Serotonin is highly affected by light and rhythm. Getting bright natural light during the first hour of the day will really help you maintain good moods.”
Because serotonin plays such a crucial role in memory, accessing positive memories can put us in a much better mood. Lisa Chen, LMFT and founder of Lisa Chen & Associates Therapy, tells Upworthy that one of the most powerful links to memory is actually our sense of smell, and we can use that to our advantage: “Smell something tied to a happy memory, like cinnamon. Scent has a straight line to emotional memory centers and can quickly shift our moods.”
Random acts of kindness make us feel great, and now we know why: It’s the serotonin. Pottenger tells Upworthy: “Do something for a stranger without expecting anything back. When you perform a random act of kindness with no strings attached, your brain releases serotonin.”
Finally, here’s a little trick that makes good use of our anatomy. Research suggests the vagus nerve is key to triggering the release and transport of serotonin. Intentional breathwork and even light humming or singing can stimulate that nerve and give us a little extra boost.
One thing that gets in the way of serotonin is stress, and its primary neurochemical, cortisol. Anything you can do to lower stress will improve your serotonin levels, like taking a few minutes for yoga, meditation, or just practicing better mindfulness.
Dopamine—Reward, Pleasure & Motivation
We get a rush of dopamine in our brains whenever we feel pleasure or reward—whether it’s ultimately good or bad for us. Sex, sweets, drugs, gambling, flirting, achieving a goal. They all give us some form of pleasure or satisfaction, and they’re driven by this very specific (and feel-good) neurochemical.
That makes dopamine a tricky one to navigate. Chasing it can be destructive, but luckily, there are plenty of natural and healthy ways to get the same pleasurable result:
Achieving a goal, even a small one, gives us a dopamine boost. This can be as simple as checking something off your To-Do list. Zand tells Upworthy that dopamine is “very responsive to ‘micro-completions’—meaning you can get a little shot of dopamine by completing small tasks like sending a text or cleaning one area of the house.”
Believe it or not, dopamine also responds positively to novelty. Changing even small things in our daily routine can give us a lovely little tingle of pleasure: Chen suggests things “like taking a new route or trying a new coffee flavor,” while Dr. Michael Valdez, Medical Director at Detox California, says it can be as simple as moving to another room to reset attention and focus.
Dopamine loves a reward, but it also loves the anticipation of a reward. Kelly Whaling, Licensed Clinical Psychologist at Prosper Health, tells Upworthy “Anticipating a positive experience or even vividly picturing it—like planning a vacation—can trigger dopamine because your brain begins predicting a reward.”
On a more physical level, a shock of cold water can trigger a substantial surge in dopamine. Research shows that a cold plunge can cause a 250% increase in dopamine and an elevated mood that lasts several hours. In the absence of a giant tub full of ice, a 30-second burst of cold water at the end of your shower can have a similar effect.
Dopamine, however, can be a double-edged sword. We technically get a small hit of dopamine every time we log into social media and see something interesting, or when we get a notification on our phones. This constant drip overstimulates our brain’s reward center and can fry our circuitry, making us less motivated to achieve goals and finish tasks. That’s why some people advocate for a “dopamine reset.”
Eli Elad Cohen, Co-Founder and Co-CEO at MediTailor, recommends something called Non-Sleep Deep Rest. It’s a sort of guided meditation and breathwork practice that lowers stress and anxiety and helps us feel recharged when tired. “[Research from Denmark] found it increases striatal dopamine reserves by up to 65%. Better than a nap for restoring motivation.”
If that sounds too complicated, try going one hour without your phone in nature or focusing on a single task to get a similar effect.
In the famous words of Elle Woods from Legally Blonde, “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t!
She’s not wrong. Harvard Health writes that endorphins are “the body’s natural painkillers,” and help relieve stress and promote an overall feeling of well-being. They most famously come from exercise—i.e. the “runner’s high”—but there are many other ways of activating them.
Endorphins respond well to the arts. Listening to music or creating art of any kind is a great way to promote that feel-good sensation in your body. Bonus points if the song you listen to gives you the “chills.”
Eating spicy foods, while sometimes challenging, can also work. “[It] activates the body’s natural pain-relief and pleasure systems,” and releases endorphins, similar to a good workout, says Kelly Whaling.
Steven Sultanoff, Adjunct Professor of Psychology at Pepperdine University, suggests laughter. If you’re feeling down, try listening to some stand-up comedy or putting on an old favorite sitcom episode. “Laughter results in the secretion of endorphins. Humor also relaxes the brain by generating perspective and shifting negative thinking to realistic thinking,” he says.
Here’s a tip you might recognize: Humming or singing quietly, stimulating the vagus nerve, can also produce endorphins.
Fascinatingly, exercise doesn’t release endorphins simply to reward you for a job well done. It does so in response to physical exertion, pain, and stress. So the rule with endorphins is that sometimes, we have to feel a little bad before we can feel good.
Dr. Michael Drzewiecki, Director of Clinical Neuroscience at The Neurologic Wellness Institute puts it this way: “Doing hard things for short periods of time releases ‘feel bad’ chemicals called dynorphin, which leads to an upregulation of endorphin receptors. Essentially, to get a greater release of ‘feel good’ chemicals, it’s best to do something hard enough to trigger a short duration of ‘feel bad’ chemical release.”
Take this as a sign to finally have that tough conversation, tackle that home project, or challenge yourself physically and mentally.
Stacking the four for the best results
The four “happy brain chemicals” don’t always work alone. Many times, they operate in tandem.
There are many different dietary strategies and theories out there about how to optimize your brain health, but there does seem to be at least one “super food,” when it comes to feeling happy: Dark chocolate. Research shows that dark chocolate, ideally 70% cocoa or higher, can release oxytocin, serotonin, endorphins, and dopamine all at once.
But if you’re not a fan, don’t worry. Many of the tips and activities recommended by experts serve many purposes at once. Going for a walk in the sunshine with your dog can give you a rush of serotonin and oxytocin. Pairing breathwork and meditation before or after a workout can give you endorphins and serotonin. “Romantic time” with a partner can give you all four simultaneously.
We have more control over how we feel than we might think. While petting a dog or having a nibble of dark chocolate can’t account for your overall satisfaction and contentment with life and existence, these little daily things can bring us substantial joy in the moment. When we stack them consistently, we’re bound to feel pretty damn happy most of the time.
