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Do you want to know how to increase serotonin? Here’s a helpful guide to follow and tips to keep in mind.
Serotonin is a neurotransmitter, or chemical messenger, that helps many processes throughout your body. From boosting your mood to improved digestion, the benefits are endless. Some of the most promising benefits included:
- Improved sleep cycle.
- Regulated circadian rhythms.
- Improve memory and learning.
- Promote feelings of positivity and prosocial behavior.
- Improved mood.
- Great digestion.
Signs of a Low Serotonin
Some of the symptoms of low serotonin include:
- Feeling anxious and depressed.
- Being irritable or aggressive.
- Extreme fatigue.
- Trouble sleeping.
- You feel impulsive.
- Decreased appetite, nausea, and digestive issues.
- You crave carb-heavy foods and sweets.
All in all, having low serotonin will not work in your best interest. Luckily, there are ways to increase serotonin which we are going to discuss in this article.
Without further ado, let’s get started.
Hop Out in the Sunshine
Sunshine is an amazing source of vitamin D. Your body starts producing vitamin D as soon as it comes in contact with the sunshine. It can boost your mood and can truly alleviate your serotonin levels. Research shows that spending about 10 to 15 minutes in the sunshine will have a significant impact on your levels and moods. If you live in an overcast climate, investing in a light therapy box works wonders for increasing light exposure.
Eat Your Carbs
I am sure all of you will love this one. Carbs have a bad reputation but consuming nutrient-dense carbohydrates are important for your health. Carbohydrates give your body the right dose of energy, take tryptophan to the brain which is responsible for serotonin production. Stay clear of processed carbs like sugary desserts and salty snacks as they will have the opposite effect and make you feel sluggish. Incorporate nutrient-dense sources such as whole grain bread, pasta, and vegetables into your diet.
Eat the Right Foods
You are what you eat and foods can make a lot of difference in your serotonin levels and how you feel about yourself. Some great options include eggs, pineapple, cheese, tofu, salmon, nuts, seeds, and turkey. If you are eating very unhealthy, start by incorporating more good foods instead of eliminating the bad ones. That is a really great way to kick start your health.
Exercise on a Regular Basis
A consistent exercise routine is linked with improved sleep and better mood. Both these factors work well to reduce anxiety. Regularly moving your body increases endorphins and helps your brain become more adaptive to serotonin. For women who have experienced depression and anxiety, exercising will be a huge mood booster. It is not wise to exercise for two hours one day and then avoid exercising for the rest of the week. Start slow but be consistent with your exercise plan.
Try a Supplement
Incorporating foods that are high in amino acid tryptophan will increase your serotonin levels. You can find amino acid tryptophan in salmon, eggs, seeds, nuts, spinach, and soy products. If you are struggling to get a healthy level of tryptophan in your daily diet, you can always go the supplement route. A 5-HTP supplement can be very beneficial. Before starting a new supplement, make sure to tell your provider if you are taking any prescription medication, OTC medication, vitamins, herbal remedies, or supplements. If you are allergic to a particular ingredient in a conventional serotonin-boosting supplement, you can always try compounding medication.
Massage
Massage therapy is relaxing for a reason and is known to increase serotonin and dopamine (which is another mood-boosting neurotransmitter). It does not help to decrease cortisol levels but boosts the happy chemicals. You can opt for a licensed massage therapist or simply ask a family member or a friend to do it for you. A study was done on 84 pregnant women struggling with depression. Half of the women received 20 minutes of massage therapy from their partner twice a week and reported that they felt less depressed and anxious along with higher serotonin levels.
Mood Induction
If you are in a bad mood, it will decrease your serotonin levels. On the other hand, if you are in a good mood, it can increase your serotonin levels. Mood induction works wonders to increase serotonin in your brain. Think of something you actually like or enjoy doing and your mood will improve significantly. Here are a few things you can try:
- Visualize a happy moment from your life.
- Think about a positive experience you have had with your loved ones.
- Look at pictures and videos that make you happy; your pets, babies, your favorite vacation spot, and close friends.
- Try deep breathing and visualize something that brings you peace.
Moods are very complicated and it is not always easy to change your mood. Sometimes, engaging you’re your mind in a positive direction can redirect your thoughts and can be a huge mood booster.
When to Seek Help?
If you are looking to increase serotonin to improve mood-related symptoms including depression and anxiety, incorporating the above-listed methods might not be enough.
Some individuals have lower serotonin levels due to their brain chemistry and there isn’t anything you can do on your own to help the situation. Moreover, mood disorders involve a mixture of brain chemistry, genetics, environment, and a variety of other factors. If your symptoms have started to impact your day-to-day life, reach out to a therapist.
Based on your symptoms, you might be prescribed a selective serotonin reuptake inhibitor or any other type of anti-depressant. These medications help your brain from reabsorbing serotonin. This treatment is generally recommended for a few months till you learn to manage your condition. In some cases, you will be prescribed compounding medication if the conventional medication doesn’t suit you.
Final Takeaway
Serotonin is an important neurotransmitter that affects nearly everything from your mood to your bowel movements. If you are hoping to boost serotonin, follow the tips mentioned in this article or reach out to a professional.
Disclaimer: Please note that this article is for informational purposes only and should not be substituted for medical advice.