How to Increase Serotonin Naturally – 12 Easy Ways
Today you will learn how to increase serotonin in the human brain without drugs, the natural way. You will also discover how serotonin functions within the body.
Serotonin is an essential neurotransmitter that is produced when the brain combines tryptophan and tryptophan hydroxylase. 5-hydroxytryptamine (serotonin), which is primarily synthesized from tryptophan (an amino acid), is often linked to improved mood and longevity.
Serotonin deficiency, diminished or depleted Serotonin supply is likely to result in adverse side effects. These can including:
- lack of sexual desire
- sleep disturbances
- pain sensitivity
- anxiety and depression
Serious medical conditions like chronic mood disorder and obsessive compulsive disorder. Are also likely to arise when this continues for a very long time. Serotonin is mostly produced in the digestive tract (up to 90% of the body’s serotonin supply). Despite being commonly associated with the brain.
8 Easy Ways to Increase Serotonin Naturally
Table of Contents
- 1 8 Easy Ways to Increase Serotonin Naturally
- 1.1 1. Changing your Diet
- 1.2 2. Foods High in Tryptophan
- 1.3 3. Eat Carbohydrates
- 1.4 4. Avoid Stimulants
- 1.5 5. Eat Plenty of Healthy Fat
- 1.6 6. Avoid Over-Restricting your Calorie Intake
- 1.7 7. Eat a Balanced Diet
- 1.8 8. Making Positive Lifestyle Changes
- 1.9 CONCLUSION
Most people with low serotonin levels often rush to use popular pharmaceutical drugs like Lexapro, Zoloft, Prozac, Paxil, and Celexa.
These SSRIs (Selective Serotonin Reuptake Inhibitors) though effective at times. Have, been reported to cause various side effects and may not work for everyone. That is why this informative article is going to provide you with a comprehensive analysis of the natural things you can do to help your body produce even more serotonin.
You are guaranteed to finally keep most, if not all of the common health disorders that are caused by inadequate serotonin levels at bay.
1. Changing your Diet
Implementing appropriate dietary changes is a key step towards maintaining proper body serotonin levels. The human body produces the essential brain neurotransmitter (serotonin) after digesting foods. That are rich in the amino acid L-Tryptophan. This amino acid is then broken down and converted into “5-HTP”. Which is then converted into serotonin when it reaches the brain.
Below are the common dietary changes that you can implement into your life to increase serotonin naturally.
2. Foods High in Tryptophan
As discussed in the introductory part. Tryptophan is an essential amino acid that is required by the body to produce serotonin. This means that you can easily increase your brain’s serotonin levels. Simply, by consuming Tryptophan-rich foods. Some of the common foods that are rich in L-Tryptophan include salmon, eggs, turkey, pineapples, cheese, seeds, nuts, and tofu.
3. Eat Carbohydrates
Scientific studies indicate that eating Tryptophan-rich foods accompanied by a healthy carbohydrate serving will have a positive effect on your serotonin levels. This is because eating slowly digested carbohydrates. Will force the body to release insulin into the bloodstream. The insulin will then lower the blood’s amino acid levels (without affecting Tryptophan levels). This happens through accelerating the way they are absorbed into various body organs.
Tryptophan will then easily enter the brain and be converted into serotonin. It is recommended that you only increase eating carbohydrates like barley, sweet potato, yam, buckwheat, and grain. As they have a lower glycemic index.
4. Avoid Stimulants
Stimulants like alcohol, caffeine, and sugar when taken, can temporarily improve a person’s mood and boost their energy levels. This feeling is, however, short-lived and can end up depleting the brain’s serotonin levels over time. It is recommended that you limit your daily consumption of these stimulants if you wish to increase your serotonin levels.
Other chemicals like artificial sweeteners have been widely shown to interfere with various body hormones, including serotonin. Hence; should be avoided.
5. Eat Plenty of Healthy Fat
The human body uses fat to produce neurotransmitters and hormones. It is, thus; literally impossible for the body to produce serotonin when there is inadequate fat. Incorporating healthy fats, particularly those from natural, unprocessed sources is recommended.
Always purchase organic cold-pressed or unrefined oils as they are not only healthy but also very of high quality. Olive oil, flaxseed, butter and coconut oil are all great choices.
6. Avoid Over-Restricting your Calorie Intake
Most people practice calorie restriction as part of eating a healthy diet. This can, however, backfire as over-restricting your calorie intake. Can be likely to result in low serotonin production. You should consult your nutritionist or doctor if you wish to identify the right level of calorie consumption your body can handle.
7. Eat a Balanced Diet
The production of healthy brain serotonin neurotransmitters is dependent on various essential nutrients and minerals. This makes it essential for you to always to consume a meal that has most of the essential minerals and nutrients. This will not only keep you healthy. But also accelerate your body’s serotonin production mechanism.
8. Making Positive Lifestyle Changes
The way you live your life effects your health in many way’s. Hence alway’s consider boosting your health by making some of these positive changes below:
According to a recent scientific research that was carried out in the United Kingdom, moderate exercises increase the body’s L-Tryptophan levels. Which in turn results in more serotonin production. Moderate exercise activities like swimming, jogging, brisk walking, gardening, aerobic and biking. Have all been shown to have the greatest impact on a person’s mood.
You should, however, avoid strenuous exercises. This is because over-exercising puts too much stress on the body. Which can end up depleting serotonin levels. Exercising can also increase the release of essential neurotransmitters like dopamine. Which are also known to improve mood.
Develop Good Sleeping Patterns
Your body replenishes serotonin levels when you are asleep. You can, thus; easily train your body to boost serotonin production. Through, developing proper sleeping patterns. Apart from helping you relax, sleep helps your body to overcome stress. This happens through reducing. Yes and even inhibiting the production of stress hormones like cortisol.
These stress hormones can easily deplete the brain’s serotonin levels. It is recommended that you always go to sleep and wake up at the same time each day. This helps the body to actively regulate your ideal sleep cycle. You should also limit your afternoon naps to about 10 to 30 minutes as over-napping can disrupt your night sleeping patterns.
Get Enough Sunshine
People who are exposed to bright light are likely to have increased serotonin levels. This is the reason why light therapy is often used as an effective remedy for seasonal depression. The human body uses the sun’s ultraviolet rays to facilitate the production of vitamin D. Which is mostly linked to serotonin production.
People living in areas with insufficient sunlight are advised to use a light therapy box instead. A scientific study that was published in the “Archives of General Psychiatry,”. Revealed, that people suffering from depression can feel better after receiving light treatment. It is also commonly believed that exposure to light works the same as Prozac in terms of stimulating serotonin production.
Stress has been shown to increase cortisol levels. Cortisol is a stress hormone that can reduce serotonin levels when in high quantities. This is probably the reason why people with low serotonin levels experience stress, mood swings, depression, and anxiety.
Exercises, especially meditation, yoga, and aerobics are effective stress relievers. Listening to calm, pleasant music has also been shown to reduce stress. While also increasing the body’s serotonin levels.
You can implement the tips provided in this article to naturally increase your serotonin levels. As you may have realized, serotonin is an essential neurotransmitter. That plays a major role in the body. Boosting your body’s serotonin levels in a natural way will help you avoid some of the common side effects. That are experienced after consuming the readily available pharmaceutical drugs that are often prescribed.