Serotonin is a very important substance for the body, as it is involved in many essential processes , such as mood regulation, regular digestion , sleep . If its levels drop or are insufficient, various problems can arise, such as anxiety , depression , sadness, aggression, insomnia , digestive problems , nausea . For this reason, it is essential that it is always present in the right quantities. There are several natural methods to increase serotonin without having to resort to the use of drugs.
Functions of serotonin
- Regulates mood
- Promotes regular digestion
- It balances circadian rhythms, facilitating sleep
- Regulates appetite
- Improves learning and memory
- Stimulates positive feelingsand prosocial behaviors
The above are the main tasks of serotonin, a neurotransmitter , or chemical messenger, that is very important for the body.
What happens when it’s scarce
People with low serotonin levels may feel anxious , down , depressed, irritable, aggressive, have trouble sleeping, experience fatigue and tiredness , be prone to digestive problems and/or nausea, experience impulsiveness, have a poor appetite, and crave sweets and foods rich in carbohydrates .
Natural Ways to Increase Serotonin
- Fighting stress
- Correct your diet
- Move more
- Being outdoors
- Try massage therapy
Fighting stress
Chronic stress is a known risk factor for several diseases and health problems: research has shown that it can also be associated with low levels of serotonin. To increase the level of this substance in the blood , therefore, it is important to try to reduce stress.
There are some effective methods for this purpose, such as yoga , journaling , deep breathing , mindful walking , aromatherapy , psychotherapy.
It is also useful to try to introduce small wellness breaks into your life, for example by listening to relaxing music, saying positive affirmations, practicing gratitude, taking a warm bath .
Correct your diet
You can’t get serotonin directly from food. However, by paying attention to your diet, you can increase your intake of tryptophan , an amino acid that is converted into serotonin in your brain . Tryptophan is found primarily in high-protein foods , such as turkey and salmon .
However, these foods are also rich in other types of amino acids: these amino acids , being more abundant, are more likely than tryptophan to cross the blood-brain barrier , the protective sheath that surrounds the brain and controls what enters and exits the brain itself. Research suggests then to associate tryptophan-rich foods with carbohydrates : it seems, in fact, that in this way more tryptophan enters the brain.
The ideal is to consume sources of tryptophan together with 25-30 grams of carbohydrates, for example you can eat whole wheat bread with turkey or cheese ; oatmeal with a handful of nuts ; salmon with brown rice ; prunes or pineapple with crackers; pretzel sticks with peanut butter and a glass of milk .
Move more
Exercise triggers the release of tryptophan into the blood and can simultaneously reduce the levels of other amino acids, allowing tryptophan to pass the blood-brain barrier more easily. The greatest benefits come from aerobic sports , such as swimming, cycling , dancing , brisk walking , jogging , and hiking.
The important thing is to reach a medium-high but sustainable pace that increases your heart rate .
Being outdoors
Evidence shows that serotonin tends to be lower after winter and higher in summer and fall. This is also why seasonal affective disorder occurs and why mental health problems are linked to the seasons. Spending time in the sun seems to help increase serotonin levels, and research exploring this idea suggests that the skin may be able to synthesize the chemical.
To maximize these potential benefits, it is recommended to spend at least 10-15 minutes outside each day and to exercise outside to enhance the serotonin boost that comes with exercise. Of course, if you are in the sun for more than 15 minutes, you should use the appropriate sunscreen .
Those who live in rainy or otherwise not sunny places, have difficulty going out or have a high risk of skin cancer, can use lamps that reproduce the spectrum of sunlight , except for UVA rays (so they do not tan ). Those who suffer from bipolar disorder should first talk to their doctor before using them.
Spending time in nature has also been shown to increase serotonin.
Try massage therapy
Massage therapy, or therapeutic massage of muscles and connective tissue, also appears to help increase serotonin. It also increases dopamine , another neurotransmitter that plays an important role in regulating mood, and helps decrease cortisol , a hormone the body produces when it is stressed.
