11 Natural Ways to Increase Serotonin in the Body
Sadness, joy, and excitement are just a few
of the feelings we experience which are influenced by a variety of
causes and factors around us. Apart from the various environmental
factors, such as couples fighting, for example, what happens inside our
bodies also has a significant impact on our feelings and the mood
changes we experience during the day.
One of these physiological factors is the
neurotransmitter serotonin, which plays a major role in regulating
different moods, and its deficiency or excess can significantly affect
our mood. We can’t always control external circumstances, but what
happens within our bodies is definitely in our hands, and with the
following 11 tips you can increase the production of serotonin in your
body and feel happier as a result.
1. Increase your intake of Theanine
Theanine is an amino acid found in tea that penetrates the brain and
affects levels of neurotransmitters such as serotonin. Theanine has a
double effect on mood improvement because, apart from increasing
serotonin levels, it also causes an increase in dopamine levels, another
hormone responsible for our mood.
2. Get a pampering massage
Anyone who has ever received a massage knows how relaxing it can be, and
how it can make us feel much better. Relaxation of the muscles during a
massage causes the release of tension, and it turns out that it also
increases the production of serotonin. Moreover, massages causes a
decrease in the cortisol hormone, which inhibits the production of
serotonin by 30%.
3. Add turmeric to the menu
Turmeric also has a positive effect on our mood because of the curcumin
it contains. In a study published in 2008, researchers found that
curcumin increases the production of serotonin and dopamine, which help
to significantly improve our mood.
This effect is due to curcumin inhibiting the activity of an enzyme
called monoamine oxidase, which breaks down mood-boosting
neurotransmitters such as serotonin. When the activity of this enzyme
slows down, the decomposition of serotonin occurs at a slower rate,
leaving it in the bloodstream for longer periods of time and
contributing to the improvement of our mood.
4. Consume more B vitamins
B vitamins play key roles in the body, such as helping with growth,
preventing blood shortage, maintaining normal metabolic processes, and
more. In this group of vitamins, there are two types that affect the
production of serotonin - vitamin B6 and vitamin B12. It is important to
consume these vitamins in your diet, as the body can’t produce them on
its own, and you can do so by eating fish, chickpeas, rice, potatoes or
by taking supplements. Increasing the intake of these two vitamins
contributes significantly to the treatment of depression.
5. Add magnesium to your diet
Magnesium is an essential mineral for the body, which is responsible for
lowering stress, regulating neural activity and producing serotonin.
Increased magnesium intake in people with depression helps improve the
condition, and it can also help anyone who wants to "lift" their mood.
Add Magnesium to your diet by consuming foods such as whole grains,
seeds, and bananas.
6. Take in some rays
Sun exposure is essential for a variety of functions, such as vitamin D
production, and is also important for the normal production of
serotonin. Exposure to the sun for 20-30 minutes increases the
production of serotonin in the body, and that’s why we feel much better
after a short trip outdoors, especially when we aren’t feeling so well.
Researchers found that the sun's rays stimulate the serotonin production
system and cause it to produce the necessary amounts for regularity in
mood. To prevent sun damage from prolonged exposure, it is recommended
to go out in the early morning or late in the afternoon, when the rays
are weaker and you can enjoy the health benefits that the sun provides
without fear of getting sunburned.
7. Exercise more often
Physical training is essential for a healthy lifestyle, but many of us
find excuses that prevent us from getting off the couch and starting.
Besides improving overall health, exercise also improves serotonin
levels in the body, so it is recommended to find at least a few minutes
per day for some cardio-boosting exercise.
Such training increases the production of serotonin in the body and also
increases the levels of endorphins, both of which can give you a
mood-boost, and this effect can quickly lead to you wanting to work out
regularly. If you manage to overcome the initial difficulty, you’ll soon
start to look forward to your daily workout because of its
mood-boosting benefits.
8. Look for the positives in life
This may sound a little cliché, but if you focus on the positive things
in life, your mood improves dramatically. This action has a tremendous
impact on the body, and when we focus on positive things, the amount of
serotonin in our bodies increases. This effect can be achieved by the
positive thinking that accompanies the activities you enjoy, such as
doing hobbies, spending time with people you love, and even writing a
thankfulness diary, where you will write down the big and small things
you’re thankful for every day.
9. Meditate
Many people think that meditation has only spiritual effects, but this
isn’t true - it has many physical effects as well. Practicing daily
meditation increases the production of 5HIAA, an acid which takes part
in the production of serotonin that is needed to improve mood. In
addition, meditation helps to reduce the levels of stress hormones that
cause us mental tension and dissatisfaction, meaning, it too has a
powerful double advantage. If you find regular meditation boring click
here to discover 6 alternative and original types of meditation.
10. Cut back on sugar
When we eat something sweet, we have a momentary rewarding sense of joy,
but it passes quickly and we go back to feeling how we felt before
taking that sinful bite. There is a direct connection between low levels
of serotonin and sweets, because insulin is required to assemble
certain parts of serotonin, and eating high-sugar foods increases
insulin levels and, consequently, serotonin levels.
However, as noted, eating something sweet causes a momentary improvement
of mood, which "crashes" quickly and we return to feeling sad and
consuming more sugar to make ourselves feel better, thus creating a
cycle of sugary and sweet foods, so you should reduce your sugar intake
and use other serotonin-boosting methods that do not include sugary
foods.
11. Maintain a balance of gut bacteria
In our intestines, there are bacteria that benefit us and those that
harm us, and it’s important that the scale is tilted towards those that
do good for our bodies. When the balance is disturbed, the bacteria
can’t absorb the nutrients needed to produce serotonin, which adversely
affects our mood in the short and long term.
To prevent this, you can consume probiotic foods such as yogurt or
kefir, which increase the production of serotonin and thus contribute to
the improvement of mood over time. In a study published in 2016, this
association was proven, and researchers found that the consumption of
probiotic bacteria reduced the number of subjects who were depressed, so
a simple yogurt can have far-reaching effects on your mood as well.