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%. seratonin Like 

 

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. 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Alzheimer's is now Type 3 Diabetes

The truth is, dementia is a very big problem that’s becoming bigger every day.

What’s the link between Alzheimer’s and diabetes? 

Well, new research shows insulin resistance, or what I call diabesity (from eating too many carbs and sugar and not enough fat) is one of the major factors that starts the brain-damage cascade, which robs the memory of over half the people in their 80s, leading to a diagnosis of Alzheimer’s disease.

Here’s the bad news/good news.  

Eating sugar and refined carbs can cause pre-dementia and dementia. But cutting out the sugar and refined carbs and adding lots of fat can prevent, and even reverse, pre-dementia and early dementia. Sugar causes pre-diabetes and diabetes, which often leads to significant memory loss. 

Chronic stress takes a toll on your body and brain. Stress shrinks the hippocampus, the memory center of the brain. So, find your pause button every day and make time for some stress relief. Relaxation isn’t a luxury if you want to prevent or reverse dementia. Whether that involves deep breathing, meditation, or yoga, find something that helps you calm down. 

Lack of sleep can cause impaired brain function, leading to CRAFT syndrome, which stands for “can’t remember a _____ thing.” Studies show poor sleep becomes a risk factor for cognitive decline and Alzheimer’s disease. Aim for at least 8 hours of quality sleep every night.

We now know that physical activity can prevent and even slow down the progression of cognitive decline and brain diseases like dementia. Even a 30-minute walk can help. More active readers might want to incorporate high-intensity interval training or weight lifting.

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8 Dead Simple, Science-Backed Ways To Improve Memory and Rid Brain Fog

Irrespective of age, often, we go to a place to pick something, then forget as to why we went there. I'm sure this has happened to many of you out there. But such incidents aren't always associated with memory loss.But concern may arise when they interfere with most of our daily activity. Unfortunately, we now live in a world where our attention span is less than a goldfish, but if a walk in the park or a vacation doesn’t seem to help your memory or focus, or people close to you begin to notice your inconsistencies, then consider speaking with your doctor to discern all potential causes.

The Causes of Brain Fog

Brain fog is not a medical term, though usually interpreted as forgetfulness, confusion, lack of mental clarity, and lack of focus, and may be due to a single or any combination of issues such as  hormonal imbalances, stress, poor diet, gut issues, blood sugar dysregulation, insomnia, thyroid issues, mood disorders, fatigue, medication, pregnancy, autoimmune diseases, and dementia, to name a few. 

Your knowledgeable healthcare professional will ask questions to help rule in or rule out certain conditions, may perform physical exams as appropriate, and potentially order certain blood work, imaging, or perhaps additional tests that may not be covered by insurance. A diagnosis certainly helps guide a treatment plan (then it addresses the cause of concern), however, regardless of the results there are many lifestyles and natural approaches that can improve function as well as overall health.

How To Prevent Brain Fog – Lifestyle Changes

New neuronal connections and ‘rewiring’ the brain is important for us both as a species, and throughout our daily life in order, to adapt to new scenarios. To strengthen these connections on a regular basis, ensure that you are, being social, and seek to play more brain games, switch up your routine (e.g. brushing your teeth with the opposite hand), and continuously learn new skills and knowledge to foster these attachments. 

Exercise (especially aerobic from walking to running) is also incredibly important in enhanced learning due to new hippocampal connections (responsible for learning and memory), as well as being able to help address post-stroke rehabilitation, stress, and depression. Consider working with a fitness professional if you’re starting a brand new regimen, or interested in increasing your fitness goals.

Sleep is critical to overall health as it helps solidify those new neuronal connections, encoding information, and memory, in addition to melatonin being our most potent endogenous (we make it ourselves) antioxidant. We can get the most value once asleep around 10/10:30 pm, as it’s made between 11pm-3am. It also varies inversely with cortisol, our stress hormone, which can actually impair memory formation. Outside our body, our potential constant exposure to environmental toxins such as like heavy metals and fragrance in our beauty and cleaning products can be an additional obstacle to overcome in achieving mental clarity.

How To Prevent Brain Fog – Dietary Changes

Nutritionally, decreasing sugar consumption (especially artificial sweeteners, as they have been linked to Alzheimer’s disease- also known as Type 3 Diabetes) is the most important step. This also includes simple carbohydrates (especially those from white flour), and alcohol as these two get metabolized quickly to turn into sugar and promote inflammation.

In addition to cutting back sugar, opt for  more Mediterranean based diet by increasing consumption of vegetables, especially dark leafy greens and cruciferous, as well as healthy fats (most of our brain is comprised of fat) like olive oil, fish (wild caught is best), avocado, and coconut oil; this can both preserve and boost brain function. 

Lastly, consider an elimination diet, diet diary, testing, or any other method that can also rule out a potential food allergy, sensitivity or intolerance  (e.g. gluten intolerance can commonly lead to ‘brain fog’). Poor gut health can affect absorption of important vitamins and minerals that not only affect brain health but overall health as well. Furthermore, the gut is now touted as the second brain, making the same neurotransmitters as our brain and uses the vagus nerve to ‘talk to’ the brain in what we need. There are strong links between our gut integrity and brain function .

How To Prevent Brain Fog – Therapeutic Supplements

Supplements are meant to supplement, not replace an unhealthy lifestyle, so as these changes are being implemented, it can be helpful to add in these brain boosting nutrients for extra support. Vinpocetine, for example, can help improve memory and concentration by increasing blood flow to the brain, uptake of glucose to neurons, and increase levels of the acetylcholine neurotransmitter, which is especially important to regions related to memory.
Vitamins C & E are potent antioxidants and studied to also have beneficial effects on memory (especially E) as the brain is a vulnerable organ to aging and oxidative stress. Acetyl-L-Carnitine is also noted to support cellular production and cognitive benefits especially as it can cross the blood brain barrier (participates in energy production within the brain). Additional therapeutics include CoQ10 (involved in cellular energy), alpha lipoic acid (great antioxidant, good for cell membranes), and fish oil (especially DHA).

Brain Fog – The Bottom Line

To recap:

1. Stay social
2. Switch up your routine
3. Keep learning
4. Exercise
5. Sleep well
6. Swap sugar, carbs, and alcohol for healthy fats
7. Test for food sensitivities
8. consider supplements

The majority of conditions in current times have multiple risk factors and reasons for developing, so while a single supplement or pharmaceutical may help, it’s imperative to discern and treat the reason why dis-ease is present not only for relief but for prevention. Before beginning any therapies, best to discuss with your knowledgeable health care professional who is also aware of potential herb/drug/nutrient interaction, and quality of potential supplements. Fortunately, many of the strategies used to strengthen brain health can also cross over to enhancing overall health.

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10 Eating Mistakes You Need to Avoid Post Menopause

As if hot flashes weren't bad enough, weight gain is another contributing factor that most women in their menopausal years have to deal with. And while the two tend to go hand in hand due to a combination of factors like decreased estrogen, slower metabolism and lifestyle factors (such as poor diet and lack of exercise) tipping the scale in your favor is not as hard as you may think. The key lies in making minimal changes that can easily be adapted to your daily routine. So, if you are guilty of one of the following, start correcting your eating habits today.

 

Here are the 10 most important mistakes you need to avoid:
 

1. Reduce your sugar consumption

Hormonal fluctuations often arise as a result of menopause, which can affect your body's ability to maintain stable blood sugar levels. Reducing your sugar intake is therefore a key component to weight loss and maintenance. Taking an all-or-nothing approach, however, is not the way to go about it. Rather, the key lies in reducing your sugar intake by consuming refined sugars, like those found in cookies and cakes, less frequently. Natural sugars, like that in fruit, should be your main source of sweetness.

2. Fat-free foods will not resolve your weight issue
While it may seem like the best way to tackle weight gain, reduced-fat foods are bad news for post-menopausal women for a couple of reasons. Firstly, they keep you from eating the healthy fats that your body needs to combat heart disease, and secondly, many fat-free foods, including salad dressings and peanut butter, are high in sugar, which is not beneficial for weight control, energy and overall health. As much as possible, stick to minimally processed, plant-based sources of fat which are rich in vitamin E, antioxidants and omega 3 such as those found in nuts, fish, and avocados.
3. Stop relying on techniques that worked in your 30s
While your tried-and-tested strategies may have worked in your younger years, discovering that your sworn-by methods no longer work on you post-menopause, may be discouraging. But, there is a good reason for this. Post-menopausal women frequently experience metabolism changes and tend to be less active than they were in their younger years. So, how can you fight back? Well, there are two ways to go about it. You can either cut your daily calories (preferably through working with an expert) to find your new baseline or make a concerted effort to be more active, focusing on building more muscle mass - your fitness plan may include walking 10,000 steps per day using a pedometer or doing resistance exercises with weights.

4. Too much calcium could be a contributing factor

Stocking up on calcium supplements of more than 1,000 mg per day, to improve bone density may not be the best idea. Excessive calcium intake has been found to be associated with kidney stones, constipation, and heart disease. A calcium-rich diet, rather than a supplement, should be your foundation - so opt for foods like dark green leafy vegetables and dairy (even nondairy milk like almond and coconut milk are fortified with calcium). Resistance-based exercises are also a great way to protect your bones, maintaining their strength.
5. Don't overfill your wine glass
The actual serving size of a glass of wine is 4 oz, or a half cup. This controlled consumption has been found to reduce stroke risk and lower breast cancer risk - both issues of high concern among post-menopausal women. In moderation, red wine is not bad for you, but, it is not the health food many have made it out to be.

6. Soy is not the miracle food you think it is

This plant-based source of protein and fiber has been found to contain compounds that mimic the effects of estrogen in the body. This is true in whole-food forms like edamame, tofu or miso. However, products labeled with 'soy' or 'soy protein' - are not necessarily healthy foods. Highly processed soy products are far more concentrated than natural soy and can be especially risky among women with thyroid issues or those with a history of breast cancer because their hormone-like properties can raise the risks of estrogen-based cancers. Therefore, when it comes to soy, stick with something you can actually recognize as food.
7. Don't start your day without an eating plan
Keeping track of what you eat and self-monitoring your food intake (with healthy habits firmly in place) has been found to reduce weight in menopausal women. A big part of self-monitoring is to have a plan of what you will eat each day, so that you do not find yourself hungry, reaching for the nearest source of calories.

8. Don't binge-eat to soothe your emotions

Transitioning into menopause can be an emotionally intense time for many women. Consequently, falling into the habit of eating to self-soothe can lead to weight gain, low energy, and unmanaged emotions. Of course, stress-eating from time to time is something everyone does, so cut yourself some slack. The key lies in ensuring that food is not your go-to solution to manage your emotions. A better alternative would be to exercise, talk to friends, volunteer in a community, practice mindful meditation, and yoga, and work with a therapist. These are all ideal strategies for emotional wellness.

9. Eating too frequently or not frequently enough
Hard-and-fast rules indicating how often you should eat do not apply to post-menopausal women. Some do best when they have breakfast, for instance, while some appear to do better by eating several small meals throughout the day, and others need to stick to three balanced meals daily - but research on the topic is mixed. The most important factor is consistency - eating in approximately the same way each day. This enables your body to become hungry (but not too hungry) and then feel full after eating. You'll know you're on the right track if your routine allows your body to go through this cycle multiple times a day.
10. Don't forget to drink
When your body is not hydrated, your sugar and salt cravings tend to be stronger than normal. As a result, women who are under-hydrated often reach for a snack, to the detriment of their energy level and weight maintenance. Rather than this, all their body would really need is a glass of water.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  
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5 Things You Shouldn't Do If You Have Fibromyalgia

Fibromyalgia is a disorder characterized by widespread musculoskeletal pain and is accompanied by fatigue, sleep, memory, and mood issues. According to the doctors, fibromyalgia amplifies painful sensations by affecting the way your brain processes pain signals. Symptoms usually come about after a physical trauma, surgery, infection, or psychological stress. There are cases, however, where symptoms gradually accumulate over time with no single triggering event. So, what is the best way to manage fibromyalgia?

 

1. Exercising too much or too little

Fibromyalgia reflects an energy crisis in the body, which means that you can only exercise up to a certain point. Symptoms also extend to what is known as postexertional fatigue where you feel completely wiped out the next day. It's therefore essential that you avoid this, as it can discourage you from the moderate exercise that is vital to healing fibromyalgia.

Yet while too much exercise is not recommended, insufficient exercise results in deconditioning and may worsen your ability to function. If you feel tired, but good afterwards, and better the next day then take this as a sign that you have exercised the right amount. Where should you begin? A light walking program is an ideal place to start. You can also wear a pedometer to test your progress and try to build up your walking regime over time to 10,000 steps by adding a minute each day. 

2. Not knowing your limits or when to say no Being too agreeable to do things you don't really want to do can create major stress on your body aggravating symptoms associated with fibromyalgia. Allow yourself to say 'no' more often when what is being asked of you doesn't feel good. 

3. Not listening to your body when you are in pain

One of the most dominant symptoms associated with fibromyalgia is widespread muscular pain. Whenever you feel pain remember that it is your body's protective system signaling for your attention. Instead of 'playing it through' learn how to manage fibromyalgia-related pain using a comprehensive approach. 

4. Eating too much sugar Excessive sugar, especially the type found in sodas or fruit juices can severely aggravate symptoms associated with fibromyalgia, worsening adrenal exhaustion and Candida/yeast overgrowth.

Opt for a high-protein diet instead and substitute stevia or saccharin for sugar instead. Sugar-free ice cream with splenda and sugar-free chocolates with maltitol are a suitable substitute, though only in small amounts. Dark chocolate, however, is a good substitute to have and can actually improve fibromyalgia and chronic fatigue syndrome. 

5. Not getting enough sleep

While it may seem counter-intuitive, people with fatigue-related illnesses, like fibromyalgia, often do not get enough sleep. Getting eight to nine hours of good quality deep sleep each night is critical to eliminating fatigue and pain. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

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