6 Proven Ways to Naturally Increase Serotonin and Improve Mood | Top Vip News

Serotonin is a chemical that plays an essential role in mood, sleep, and well-being. Low serotonin levels can contribute to depression, anxiety, and other challenges.

You may be able to increase serotonin levels naturally through exercise, diet, time in the sun, and stress management.

What is serotonin?

Serotonin is a hormone that contributes to mood, appetite, behavior, sleep, breathing, fear, digestion, and stress response, according to Harvard Health. Low serotonin levels can negatively affect physical and mental health.

“Serotonin plays several roles in the body, including influencing learning, memory, happiness, as well as regulating body temperature, sleep, sexual behavior and hunger,” reports Cleveland Clinic. “Lack of enough serotonin is thought to influence depression, anxiety, mania, and other health conditions.”

According Medical news todaySymptoms of serotonin deficiency include:

• Irritability.
• Fatigue.
• Depression.
• Anxiety.
• Insomnia.
• Problems concentrating.

Below are six ways to increase serotonin naturally.

1. Get a daily dose of light

Doctors recommend spending between five and 30 minutes in the sun each day to reap the benefits of natural light, according to WebMD. Exposure to sunlight increases the release of serotonin in the brain.

“When the sun hits your skin, your brain releases a hormone called serotonin,” he reports. Health among mountains.

“Serotonin is associated with improving mood and helping you feel calm and focused. Without sun exposure, your serotonin levels decrease, which may be associated with an increased risk of major depression and generally feeling low.”

During the winter months, it can be difficult to find exposure to sunlight. One solution to this is to practice phototherapy. Spend a fraction of an hour each day in front of a happy light can help increase serotonin. In those experiencing seasonal affective disorder, phototherapy was effective for 85% of people, reports Mental Health America.

2. Eat foods with tryptophan

Some foods, such as eggs, spinach, salmon and walnuts, contain tryptophan, an amino acid essential for the production of serotonin, he reports. Medical news today. Your body does not produce tryptophan naturally, so you must obtain it through your diet.

Foods with tryptophan include:

• Eggs.
• Milk.
• Salmon.
• Nuts and seeds.
• Turkey.
• Tofu.
• Quinoa.

If you have difficulty incorporating foods with tryptophan into your diet, you can try taking tryptophan supplements. A 2021 review published in the Journal of Dietary Supplements suggests that taking tryptophan supplements relieves anxiety and improves mood.

3. Exercise regularly

Regular physical activity releases serotonin and decreases the severity of depressive symptoms. studies show.

“Neurotransmitters called serotonin (a hormone that stabilizes our mood) and norepinephrine (a hormone that increases heart rate and helps break down fat) also increase during exercise,” reports Permanent Medicine.

“Norepinephrine and serotonin are a great couple. Together, these chemicals help combat depressive episodes and increase energy and alertness.”

He Mayo Clinic recommends getting at least 30 minutes of moderate exercise every day and reducing the time you spend sitting.

4. Manage stress

Chronic stress can reduce serotonin levels in the body. investigation sample. Managing stress can help you retain optimal serotonin levels.

“Regardless of the type of stress you face, when your brain releases cortisol and activates the fight or flight response, your mood changes, as do your serotonin levels,” reports Business Insider.

“According to a major study Since 2001, elevated cortisol levels due to stress increase serotonin uptake, making less serotonin available in the brain. “This is why stress management can be so effective in balancing serotonin.”

Some ways to manage stress include:

• Meditation.
• Keep a diary.
• Practicing yoga.
• Listen to calm music.
• Breathing exercises.
• Get enough sleep.

5. Socialize with your loved ones

Social interaction is essential for mental health. Having healthy social experiences causes the brain to release serotonin, 2017 study reports study. On the other hand, unhealthy social interactions can lead to a decrease in “happy” hormones like serotonin.

Try practicing “social fitness.” A 2010 study found that people who were actively in relationships were mentally healthier than those who weren’t, according to BBC Science Focus.

“What we found was that perfectly good relationships often wither due to neglect and that the people who were best at having vibrant social networks were the people who nurtured them, the people who actively maintained their connections with other people,” Robert Waldinger, a professor of psychiatry at Harvard Medical School who directs the Harvard Study of Adult Development, a decades-long study of health and well-being, told the BBC Science Focus Instant Genius Podcast.

“That’s why we coined the term ‘social fitness,’ to be deliberately analogous to physical fitness.”

Practicing your social life requires examining your relationships: which ones offer support? Which of your friends makes you feel safe? Are you satisfied with your romantic relationships? Nurture friendships and relationships that are beneficial to your health.

6. Practice gratitude

Practicing gratitude is known to increase happiness, well-being, self-esteem, and a sense of hope. studies show.

“When gratitude is expressed and/or received, the brain releases dopamine and serotonin, two crucial neurotransmitters responsible for our emotions,” reports Princeton Health. “Dopamine and serotonin contribute to feelings of pleasure, happiness and general well-being.”

There are several ways to practice gratitude, some ideas include:

• Keep a gratitude journal.
• Meditation.
• Tell your loved ones that you care about them.
• Volunteering.
• Visiting neighbors.
• Expressing thanks.