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5 proven and natural methods to increase your happiness hormone serotonin

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Have you ever wondered why you suddenly feel happier after a workout or a wonderfully relaxing massage? There's a reason for that. Serotonin, known as the happiness hormone or "happy chemical" in your brain, is boosted by performing these activities.

Knowing how to naturally boost your serotonin levels can actually boost your mood. In this article you can read how you can increase serotonin levels and we give you some tips to easily incorporate these methods into your daily life.

What is Serotonin?

Serotonin is a neurotransmitter, meaning brain and nervous system cells use it to communicate with each other. It is a hormone that maintains our mood and general well-being, while also regulating various brain functions such as: appetite, learning, sleep, memory and cognition.

If your serotonin levels are low, you may be more prone to depression. To boost your mood, you can increase your serotonin levels naturally in the following ways:

Improve your diet and nutrition

Serotonin is derived from the essential amino acid known as tryptophan. Because your body doesn't produce it naturally, you need to get tryptophan from your diet and diet.

Including foods in your meals that contain high amounts of tryptophan can increase serotonin levels. Some foods that you can eat that are high in tryptophan are:

  • salmon
  • Spinach
  • Eggs
  • Poultry such as chicken and turkey
  • Soy products such as tofu and soy sauce
  • Seeds and nuts such as pumpkin seeds and walnuts

Do sports and exercise regularly

According to a previous study, exercise can increase serotonin levels, as well as brain-derived neurotrophic factor (BDNF) activity. The BDNF gene makes a protein that stimulates nerve cells and is found in areas of the brain that control body weight, eating and drinking. BDNF and serotonin levels are thought to be related to regulating mood.

“Because exercise stimulates BDNF activity, it is often associated with improved mood. Simply put, that's why you often feel better after you exercise.”

Any form of exercise you enjoy — from walking to yoga to cycling — can be effective at boosting serotonin. The advice is to do at least 30 minutes of moderate to moderate exercise three times a week.

Bring more light into your life

If you've ever heard of the term seasonal depression, also known as seasonal affective disorder (SAD), you know how important sunlight can be for your happiness and well-being. As winter approaches, it starts to darken much earlier in the day, which can affect your mood and make you more prone to gloominess.

“The brain produces serotonin in response to sun and daylight. Lack of sun and daylight exposure can cause SAD, which resembles depression in the clinical picture. If you're prone to depression or seasonal affective disorder, going for a short walk once a day in the middle of the day can be really helpful.”

If you spend most of your days indoors due to work or school, you may want to invest in a specialized lamp that you can use instead of being outside. There are many of these types of products on the market that are specifically aimed at those who may experience seasonal depression.

It can be particularly effective to use a specialized light that mimics sunlight (at the recommended distance) for 20 to 30 minutes a day within the first hour of waking up.

There are several natural methods to increase serotonin - the happiness hormone - (fig.)
There are several natural methods to increase serotonin: the happiness hormone (picture.)

Go for a massage

Research shows that massage therapy can effectively increase serotonin levels by an average of 28%.

This is due to a decrease in cortisol, known as your "fight-or-flight response," or built-in alarm and stress hormone, which let you know when you're in danger. In other words, it keeps you alert and accelerates your heart rate. Massages are able to lower cortisol and increase serotonin, making you calmer and thus helping to regulate your mood.

This kind of safe and nurturing touch can come from a loved one, partner or of course a professional massage therapist.

Use supplements

Certain supplements can quickly increase serotonin levels by increasing tryptophan, the amino acid you can get from the foods and methods listed above.

It's always important to check with your doctor before taking any supplements, especially if you're also taking prescription medications.

For example, you should not take such supplements if you are already taking antidepressants such as SSRIs or selective serotonin reuptake inhibitors. But if you've already checked this just to be sure, there are some supplements you can take to boost serotonin:

  • 5HTP. A 2013 study found that this supplement may work just as well as antidepressants, but only for people with early symptoms of depression.
  • St. John's wort. Note: This supplement works for some people, but not for everyone. It can make other medications, such as hormonal birth control, cancer treatment drugs, or blood-clotting medications, less effective. So be sure to contact your doctor for this as well!

Finally about serotonin: the happiness hormone

In general, there are many ways to increase serotonin levels naturally. From food and light to massages and supplements, a happier mood may be just one step away. Of course, you should start by seeing your doctor when depressive symptoms become moderate or more severe.

Sources including GoodTherapy (link), Insider (link), MedicalNewsToday (link), MedicineNet (link)

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