From regulating mood to promoting digestion, serotonin is a neurotransmitter involved in many processes.
This hormone is known for promoting good sleep by regulating circadian rhythms, cravings, promoting learning and memory, and promoting positive feelings and social behavior.
* Low serotonin levels.
Low serotonin levels can make you feel anxious, depressed, irritable, aggressive, tired, and impulsive. It can reduce your appetite, make you feel nauseous, and lead to digestive problems.
* Dish .
You cannot increase your serotonin levels from food. But you can get tryptophan, an amino acid that is converted to serotonin in your brain. Tryptophan is mainly found in protein-rich foods like salmon and turkey.
But boosting serotonin levels isn’t as easy as just eating foods rich in tryptophan. The blood-brain barrier is a protective covering around the brain that controls what goes in and out of the brain.
Foods rich in tryptophan are also high in other amino acids that have a higher ability to cross the blood-brain barrier.
But there is a way to hack the system. Research shows that eating carbs along with foods rich in tryptophan can help make more tryptophan in your brain.
Tryptophan-rich foods should be consumed along with 25-30 grams of carbohydrates.
Exercise releases tryptophan into your bloodstream. It also reduces the number of other amino acids, creating an ideal environment for tryptophan to reach your brain.
Exercises that increase breathing and heart rate seem to work the most. The goal is to increase your heart rate. Some popular breathing and heart rate strengthening exercises include swimming, biking, brisk walking, jogging, and hiking.
* Light .
Studies claim spending time in the sun can help increase serotonin levels. To get the benefits, spend at least 10-15 minutes outdoors every day. Try to exercise outside to boost serotonin boosting, don’t forget to wear sunscreen.
* Complementary medicine.
Supplements can help initiate serotonin production and release by increasing tryptophan. But before you plan to include supplements in your diet, be sure to consult your doctor.
* Massage .
Body massage can help increase serotonin and dopamine, which are neurotransmitters associated with mood. It helps reduce levels of cortisol, a hormone produced during stress.
A 2004 study looked at 84 pregnant women with depression. Women who received 20 minutes of massage therapy from their partner each week reported less anxiety and depression and higher serotonin levels after 16 weeks.
* Mood sensing.
A good mood can help increase serotonin levels. Thinking about something that makes you feel good can increase serotonin levels in your brain.
If you are feeling low, picture a happy moment in your memory, think of a fun trip you had with friends, look at old photos that made you happy, spend time for your pet or someone you love.