Enjoy a Healthier Valentine's Day

Valentine’s Day is often associated with pleasure: chocolate, sweets, gifts, romantic gestures, social media posts, and indulgent meals. At the center of all this feel-good behavior is dopamine, often called the “happiness hormone.”

Dopamine is a neurotransmitter that plays a key role in motivation, pleasure, reward, and connection. When we experience something enjoyable—receiving a compliment, eating chocolate, falling in love, or even hearing a phone notification—dopamine is released in the brain. It helps us feel excited, motivated, and happy, which is why Valentine’s Day can feel so uplifting. But while dopamine is essential for well-being, more is not always better.

Too Much of a Good Thing

Dopamine is meant to be released in short, meaningful bursts. Problems arise when we constantly chase pleasure without balance—through excessive sugar, alcohol, late nights, scrolling, shopping, or emotional highs. Over time, the brain can become less responsive to dopamine, meaning it takes more stimulation to feel the same level of joy.

This constant “dopamine chasing” can contribute to fatigue, mood swings, poor sleep, increased stress, and weakened resilience. Chronic stress and overstimulation can also place strain on the heart and immune system, making it harder for the body to rest, repair, and defend itself—especially during winter months when immunity already needs extra support. In other words, pleasure without pause can quietly backfire.

True Feel-Good Chemistry

The good news? Valentine’s Day doesn’t have to be about excess to be meaningful.

Some of the most powerful dopamine (and immune-supportive) boosts come from human connection, not overindulgence. Shared laughter, quality time, gratitude, movement, nourishing food, and acts of kindness all stimulate dopamine—often alongside oxytocin, the bonding hormone, which helps calm the nervous system and reduce stress.

These experiences support emotional health and physical health, creating a more sustainable sense of happiness.

A Healthier Valentine’s Day Approach

This Valentine’s Day, consider celebrating in ways that honor balance:

• Savor treats mindfully instead of overdoing them

• Choose shared experiences over constant stimulation

• Prioritize sleep, movement, and nourishing meals

• Put the phone down and be present

• Focus on appreciation rather than perfection

Happiness isn’t about constant highs—it’s about feeling grounded, connected, and well. Dopamine is a beautiful part of being human. It helps us feel motivated, joyful, and connected. But when we rely too heavily on pleasure-seeking to feel good, we risk draining our energy and resilience. This Valentine’s Day, aim for pleasure with purpose and joy in moderation. Because real love—like real health—thrives on balance.

Stacey Antine, MS, RDN, is the founder of Ridgewood’s HealthBarn USA and author of “Appetite for Life.” She is a national expert in family nutrition and has appeared on the Rachael Ray Show, CNN, PBS-TV, and hundreds of broadcast, print, and social channels.