快乐幸福的化学物质：多巴胺、血清素或5

快乐幸福的化学物质：

多巴胺、血清素或5-羟色胺、内啡肽和催产素

     抓住机会就玩一下，促进快乐物质更多释放，也会更多开心快乐幸福~~

HackingInto Your Happy Chemicals: Dopamine, Serotonin, Endorphins andOxytocinhttp://www.huffingtonpost.com/thai-nguyen/hacking-into-your-happy-c_b_6007660.html

我自己参考网上翻译后翻译的。虽然还有问题需要改进，但是翻译完后感觉很有成就感啊！是多巴胺、血清素、内啡肽和催产素等都快乐物质都增加释放了吗？

认识快乐物质和烦痛物质，以及它们产生的原因，就能够自觉主动调控言行，化解消除危险、疾病、抑郁、烦恼和痛苦，变得越来越安全健康、开心快乐幸福了~~

Wemight not have a money tree, but we can have a happiness tree.Dopamine, serotonin, oxytocin and endorphins are thequartetresponsible for ourhappiness. Many events cantrigger these neurotransmitters, but rather than being in thepassenger seat, there are ways we can intentionally cause them toflow.

我们不可能有摇钱树，但是我们可以有快乐树。多巴胺，5-羟色胺、催产素和内啡肽的四重唱负责我们的快乐。许多事件可以触发这些神经介质，但是与其坐等其成，我们可以用一些办法有意识地促使这些物质流动。

Being in apositive state has significant impact on our motivation,productivity, and wellbeing. No sane person would be opposed tohaving higher levels in those areas.

Here are some simpleways to hack into our positive neurochemicals:

处于积极状态对我们的动机、生产力和健康有重大影响。心智不健全的人的快乐物质不高。

这些简单方法能够触发我们的积极神经化学物质：

Dopamine

Dopaminemotivates us to take action toward goals, desires, and needs, andgives a surge of reinforcing pleasure when achieving them.Procrastination, self-doubt, and lack ofenthusiasm arelinked withlow levels of dopamine. Studies on rats showed those with lowlevels of dopamine always opted for an easy option and less food;those with higher levels exerted the effort needed to receive twicethe amount of food.

多巴胺激励我们对目标，愿望和需求采取行动，并在实现它们时给予强烈的快乐。 拖延、自我怀疑和缺乏热情与低水平的多巴胺有关。 对大鼠的研究显示，那些低水平多巴胺的大鼠总是选择一个容易的选择和更少的食物; 那些具有较高水平的大鼠努力获得两倍于需要量的食物。

Break big goals down into littlepieces — rather than only allowing our brains to celebrate whenwe’ve hit the finish line, we can create a series of little finishlines which releases dopamine. And it’s crucial to actuallycelebrate — buy a bottle of wine, or head to your favoriterestaurant whenever you meet a small goal.

把大目标分成小目标——而不是只让我们在最后撞上终点线后才去庆祝。我们可以设置一系列的小终点线以释放多巴胺。至关重要的是真正的庆祝——只要实现了一个小目标，就买一瓶红酒，或者去你最喜欢的餐厅庆祝。

Instead of being left with adopamine hangover, create new goals before achieving your currentone. That ensures a continual flow for experiencing dopamine. As anemployer and leader, recognizing the accomplishments of your team,e.g. sending them an email, or giving a bonus, will allow them tohave a dopamine hit and increase future motivation andproductivity.

别让多巴胺白白流动，在实现目前的目标之前创建新的目标。那样会使多巴胺持续释放。作为雇主或领导，认识到你的团队的成就，例如，给他们发送电子邮件，或者给奖励，会触发他们的多巴胺，也增长未来的动机和生产力。

Serotonin

Serotonin flows whenyou feel significant or important. Loneliness and depressionappears when serotonin is absent. It’s perhaps one reason whypeople fall into gangand criminalactivity —the culture brings experiences that facilitate serotonin release.Unhealthy attention-seeking behavior can also be a cry for whatserotonin brings. Princetonneuroscientist BarryJacobs explains that most antidepressants focus on the productionof serotonin.

5-羟色胺（血清素）

5-羟色胺会在你感到有意义和很重要时释放。缺乏5-羟色胺时会感到孤独和沮丧。也许那也是人陷入帮派和犯罪活动的一个原因，文化带来促使5-羟色胺释放的经验。缺乏5-羟色胺也可能会带来不健康的寻求关注的行为。普林斯顿的神经科学家巴里贾克布斯解释说，大多数抗抑郁药物专注于5-羟色胺的产生。

Reflecting on past significantachievements allows the brain to re-live theexperience. Ourbrain hastrouble telling the difference between what’s real and imagined, soit produces serotonin in both cases. It’s another reason whygratitude practices are popular. They remind us that we are valuedand have much to value in life. If you need a serotonin boostduring a stressful day, take a few moments to reflect on a pastachievements and victories.

反思过去的重大成就，会使大脑重现那些经历。我们的大脑在分辨真实和想象之间会产生问题，所以在两种情况中都会产生5-羟色胺。这是感恩实践受欢迎的另一个原因。他们提醒我们，我们是有价值的，生活中也有很多有价值的东西。如果在紧张的一天中，你需要增加5-羟色胺的刺激，那就花几分钟回想一下过去的成就和胜利。

Havelunch or coffee outside and expose yourself to the sun for 20minutes; our skinabsorbs UVrays, whichpromotes vitamin D and serotonin production. Although too muchultraviolet light isn’t good, some daily exposure is healthy toboost serotonin levels.

在外面吃午餐或喝咖啡，让自己暴露在阳光下20分钟，我们的皮肤会吸收UV射线，会促使维生素D和5-羟色胺产生。虽然太多的紫外线不好，日常中晒晒太阳以提高血清素水平是健康的。

Oxytocin

Oxytocin creates intimacy, trust,and builds healthy relationships. It’s released by men and womenduring orgasm, and by mothers during childbirth and breastfeeding.Animals will reject their offspring when the release ofoxytocin isblocked.Oxytocin increases fidelity; men in monogamous relationshipswho were given a boost of oxytocin interacted with single women ata greater physical distance then men who weren’t given anyoxytocin. The cultivation of oxytocin is essential for creatingstrong bonds and improved social interactions.

催产素

催产素创造亲密、信任，建立健康关系。催产素在男性和女性极端兴奋时以及母亲分娩和哺乳期释放。当催产素的释放被阻断时，动物会排斥它们的后代。催产素会增加忠诚度。增加催产素后，一夫一妻制中的男性会和相互作用的女性保持很大距离，比没增加催产素的男性的距离大得多。催产素的培育对于提高社会纽带和社会交往是必不可少的。

Oftenreferred to as the cuddle hormone, a simple way to keep oxytocinflowing is to give someone ahug. Dr.Paul Zak explainsthat inter-personal touch not only only raises oxytocin, butreduces cardiovascular stress and improves the immune system;rather than just a hand shake, go in for the hug. Dr. Zakrecommends eight hugs each day.

经常被看作拥抱荷尔蒙，一个使催产素流动的简单办法是给人一个拥抱。保罗扎克博士解释说，个人之间的接触不仅产生催产素，也减少了心血管压力，还能提高免疫力。比起握手，拥抱吧！扎克博士建议每天拥抱8次。

When someonereceives agift, theiroxytocin levels can rise. You can strengthen work and personalrelationships through a simple birthday or anniversarygift.

当收到礼物时，有些人的催产素水平会上升。你可以通过简单的生日礼物或周年纪念礼物加强工作和个人关系。

Endorphins

Endorphins are released inresponse to pain and stress and help to alleviate anxiety anddepression. The surging “second wind” and euphoric “runners high”during and after a vigorous run are a result of endorphins. Similarto morphine, it acts as an analgesic and sedative, diminishingour perception ofpain.

内啡肽

内啡肽在应对疼痛和压力时释放，也能减轻焦虑和沮丧。在剧烈的跑步运动中和之后，强烈的跑步兴奋欣快感和第二次快乐感就是内啡肽导致的结果。与吗啡相似，内啡肽作为一种止痛剂和镇静剂，减少了我们对疼痛的感知。

Along with regular exercise,laughter is one of the easiest ways to induce endorphin release.Even theanticipationand expectation of laugher, e.g.,attending a comedy show, increases levels of endorphins. Takingyour sense of humor to work, forwarding that funny email, andfinding several things to laugh at during the day is a great way tokeep the doctor away.

除了常规运动，大笑是最容易引起内啡肽释放的方式之一。即使是预感到和期待的大笑，例如，参加一个喜剧秀，也会增加内啡肽的水平。带着幽默感工作，转发有趣的电子邮件，发现几个好笑的事情，是远离医生的极好办法。

Aromatherapies:The smell of vanilla and lavender has been linked with theproduction of endorphins. Studies have shown thatdarkchocolate andspicy foods can lead the brain to release endorphins. Keep somescented oils and some dark chocolate at your desk for a quickendorphin boost.

芳香疗法：香草和薰衣草的味道和内啡肽的产生有关。研究显示，黑巧克力和刺激性的食物会导致大脑释放内啡肽。在你的桌子上放一些有香味的油和黑巧克力，会使你的内啡肽快速上升。