Explore the connection between serotonin, diet, and mental well-being. Serotonin is a chemical produced by our bodies that has a wide range of benefits for our mental and physical health. It’s no wonder we are looking for ways to increase our levels naturally. Along with exercise, sunshine, and minimising stress, making sure our diet is full of serotonin-producing foods can help. However, consistently high serotonin levels over long periods can lead to serotonin syndrome.
According to Winsberg, using it within the first hour of waking up for 20 to 30 minutes per day (at a distance of two feet, without looking directly at the light) can be especially effective. With roots in traditional Chinese medicine (TCM), acupuncture works by inserting thin, metallic needles into different pressure points and zones on the body. The needles are thought to activate blood flow to the area, which floods that section with endorphins, the body’s natural painkillers.
Medications
That said, research on the relationship between low serotonin levels and depression is conflicting. It is unclear if mental health concerns such as anxiety and depression are risk factors or symptoms of low serotonin or if there is a different relationship. For example, stress and other mental health concerns may lower serotonin levels, and low serotonin levels may increase symptoms of stress and mental health concerns. Getting sunlight first thing in the morning is a great way to boost your vitamin D and serotonin and support your physical and mental health.
Try massage therapy
It’s also included in nerve function that regulates blood pressure, heart rate, and the digestive system. During the darker winter months, a lack of light may affect our serotonin levels. This can be particularly problematic for those suffering from seasonal affective disorder (SAD) and is why it may be beneficial to use a lightbox which mimics natural sunlight. A recent study suggests that exposure to bright light also reduces non-seasonal depression and can be just as effective as anti-depressants, helping to increase the production of serotonin. Low serotonin levels or imbalances can cause depression, anxiety, insomnia, migraine headaches and cravings. Seasonal affective disorder (SAD) is a type of depression brought on by a seasonally triggered imbalance in serotonin (and other brain chemicals).
Natural Ways to Increase Serotonin
Vitamin D22, which our bodies produce in response to sunlight, is a necessary factor in the brain’s production of serotonin. Your doctor can help you evaluate your vitamin D levels with a blood test, in order to understand if supplementation can benefit you. Tryptophan supplements allow you to get tryptophan without having to consume protein alongside it. Research21 shows that tryptophan supplements, especially when used with other treatments, may be useful in boosting serotonin and reducing depression symptoms.
- Her work has been featured in the New York Post, Forbes, Cosmopolitan, Huffington Post, Bustle, The Guardian, Sports Illustrated, Elle, and ABC News.
- There’s a relationship between your exposure to natural sunlight and your body’s ability to produce serotonin.
- This can lead to serotonin syndrome, a rare condition that can cause symptoms ranging from mild (nervousness, nausea, diarrhea, tremors) to severe (sweating, fever, confusion).
- The activation of these receptors in sleep-deprived individuals can mimic many of the same symptoms and get progressively worse—even triggering psychosis—if the sleep loss is severe.
Natural ways to get that serotonin flowin’
- Try consuming tryptophan-rich food with 25 to 30 grams of carbohydrates.
- Serotonin, known as the “happy chemical” in your brain, is heightened by doing these activities.
- A 2021 review looked into the therapeutic benefits of laughter on mental health and found that laughing can lower stress hormones like cortisol, which, in turn, decreases the stress response.
- It is always important to consult with the appropriate professional on financial, medical, legal, behavioral or other issues.
St. John’s wort is a natural supplement used to manage mild depression. Like 5-hydroxytryptophan (5-HTP), it can interact with medications like antidepressants, so it’s essential that you take it with doctor supervision, Dr. Hong emphasizes. There’s a relationship between your exposure to natural sunlight and your body’s ability to produce serotonin. The more sunlight you’re exposed to, the more serotonin you produce.
Snacking on a handful of nuts between meals can help a person to feel fuller for longer. Milk is also a good source of calcium, which helps build healthy bones and teeth. This oily fish is also a source of omega-3 fatty acids, which are important for health. These fatty acids can help support strong bones, healthy skin, and eye function. According to MedlinePlus, 5-HTP is possibly effective for depression and may work as well as some antidepressant drugs. When serotonin is higher, it can hold back dopamine’s impulses, helping you stay patient and make choices that feel good in the long run.
Improve your diet
Talking with a doctor about any medications, supplements, and drugs you’re taking can help you avoid potentially dangerous interactions. If you’re looking to boost your serotonin, there are a few things you can try on your own. However, don’t hesitate to reach out for help if these tips aren’t cutting it. Research suggests that chronic stress can lead to low serotonin levels and other health issues. Reducing stress may not only benefit your mood but also your overall health.
The side effects of stopping SSRIs abruptly can be brutal and dangerous, and this isn’t something you can always power through. You can avoid a lot of suffering and side effects if your doctor is keeping a close eye on your dosage adjustments and symptoms. You can read all about serotonin deficiency and its symptoms here. Neuroscientist Nicole Vignola – aka @nicoleneuroscience – is here to dish the what, how and why on boosting your serotonin. Expressing gratitude in a meaningful way looks different for everyone.
It’s no secret that massages are, in most cases, pretty relaxing, right? Well, according to the Mayo Clinic, a 60-minute massage lowers the stress hormone, cortisol, by 30 percent and increases serotonin levels by 28 percent. And it’s tempting to wonder how to increase serotonin since it seemingly is the thing that makes you happier. Chloe Gray is a freelance writer and editor who specialises in inclusive health and fitness.
The best ways to do this are eating well, getting out in sunlight throughout the year, exercising and, where possible, managing stress. For this to happen, tryptophan has to compete with similar chemicals all trying to cross the blood-brain barrier, which can be one reason for low serotonin production. Serotonin is made from an essential amino acid called L-tryptophan, which our bodies convert into another chemical, 5-HTP, and then into serotonin. Tryptophan is not produced by the body, so we must get it from our diet. If we don’t consume enough tryptophan, we won’t be able to produce enough serotonin. Light therapy is an option if you live in an area that has minimal or no sunlight for extended periods.
Treatment depends on the severity of the symptoms and the possible cause. It can also occur from a single serotonin-acting medication, especially if taken at a high dose. You may also feel similar effects when a loved one hugs or touches you. Aerobic exercise at a level you’re comfortable with, seems to have a beneficial effect, so dig out your old roller skates or try a dance class. how to increase serotonin If those activities are not suitable for you, you can also get benefits from low-impact activities such as taking a brisk walk, water aerobics, and gardening activities like weeding or raking.
Making a brisk morning walk in the sun part of your daily routine can be a grounding, enjoyable experience. It’s a healthy way to start the day and regulate the body and mind. Similarly, a calming walk in the evenings as it gets dark outside can help to transition into nighttime and sleep. The beneficial omega-3 fatty acids found in cold-water fatty fish play a role in serotonin’s function in the brain. Research16 specifically shows that EPA and DHA from fish oil appear to regulate both the release of serotonin and serotonin receptors’ function. Low levels of essential omega-3 fatty acids17 may impair the serotonin receptor and result in lower levels of serotonin.