5 Ways To Increase The Serotonin In Your Brain
Serotonin
acts as a neurotransmitter, a type of chemical that helps relay signals
from one area of the brain to another…it is believed to influence a
variety of psychological and other body functions. This includes cells
related to mood, sexual desire and function, appetite, sleep, memory and learning, temperature regulation and some behavior. -WebMD
While
serotonin is a chemical frequently associated with depression, most
people aren’t aware of the numerous functions of this brain chemical
(hence, the quote). Most people also are not aware of the fact
that serotonin can be reproduced without pharmaceuticals – drugs only
made available via doctor prescription, and can have nasty side effects.
The fact that we can naturally increase
this vital brain chemical should be considered exciting! Many ailments,
acute and chronic, are believed to be due – at least in part – to low
levels of serotonin in the brain. We encourage our reader to use this
valuable knowledge included in this article to enhance their physical
and mental health.
HERE ARE 5 WAYS TO INCREASE SEROTONIN IN THE BRAIN:
1. GET SOME 5-HTP
This little “hack” is a terrific way to help ward off the blues.
Formally called 5-Hydroxytryptophan, this substance has been found
effective in treating anxiety, depression, fibromyalgia, insomnia and
hypertension. 5-HTP accomplishes these things by stimulating the
production of the chemical serotonin.
In addition, 5-HTP has been shown to have positive effects on weight
levels – a trait derived from the substance’s suppression of appetite.
In a study at an Italian University, female participants who ingested 5-HTP lost an additional 10 pounds over two weeks, in contrast to the placebo group who lost just two pounds over the same time period.
To realize the serotonin-boosting benefits of 5-HTP, a dosage of 100 to
400 milligrams per day – taken in multiple doses (i.e. at breakfast,
lunch and dinner) – is recommended. Anticipate a time period of 4 to 6
weeks before any type of 5-HTP supplementation begins to demonstrate
tangible benefits.
2. TAKE SOME B VITAMINS
Vitamin B6, in particular, aids in both the development and function of
serotonin in the brain. Those prone to stress should consider
supplementing their diet with a B-complex product, due to its myriad
effects on brain chemicals.
Both vitamin B6 and vitamin B12 are effective in lessening depressive
symptoms while inhibiting erratic neural activity in the brain.
According to a study published in the American Journal of Clinical Nutrition,
older adults that have been diagnosed with depression or experiencing
depressive-like symptoms improved after supplementing their diets with
B-vitamins.
Regular intake of a B-complex product, such as a supplement, is 50 to
100 mg daily. Those with additional symptoms, including
fatigue/exhaustion or chronic stress, should consider adding a
pantothenic acid – a twice-daily 250 mg dose of B5 vitamins, which is
often sufficient for the alleviation of such symptoms.
3. EMBRACE THE LIGHT
Ever wonder why opening the shades on a sunny day has a distinctive way
of improving our mood? Well, it may be due to the fact that our brain
self-injects itself with serotonin chemicals. Even on a frigid or cool
day, sunlight has a noticeable, positive affect on our mindset.
A productive and healthy practice is to briskly walk for 15 to 20
minutes at least once (or even twice) a day. Regardless of frequency, it
is best to walk in the morning for two reasons: (1) we’ll burn more
calories, and (2) we mentally prepare ourselves for the day ahead. Not
only will our brain reward us with a kick of serotonin, we’ll burn off
some calories in the process.
4. GET A MASSAGE
Massages feel really good…pretty much everybody knows this already. What
most of us probably do not not know is that massages have a direct effect
on our serotonin levels. Physiologically-speaking, messages are
effective in reducing the stress hormone cortisol – a chemical that
actively blocks the production of serotonin.
Researchers have discovered that professional massages decrease levels
of cortisol by about 31 percent. When cortisol production is inhibited,
our brains are in an optimal state to produce serotonin chemicals. As an
added benefit, massage therapy can increase the production of the
“reward and pleasure” brain chemical dopamine.
Experts are quick to point out that undergoing guided massage therapy is
the premier method of boosting serotonin and dopamine levels in the
brain, in addition to other sought after health benefits. However, a
simple massage by a close companion will suffice for many. Those
experiencing turmoil (including trauma) may be best served by consulting
a licensed massage therapist, whose expertise will be invaluable in
counteracting psychological stressors.
5. MEDITATE
Ah, yes…no “serotonin-boosting” article would be complete without the
inclusion of meditation. Simply put, the proliferation of scientific
studies that prove the physical and psychological benefits of meditation
are mindboggling. Numerous forms of meditative practices exist, and all
of them are beneficial in increasing the production of serotonin.
Perhaps the most impactful form of meditation on serotonin levels is Transcendental Meditation, or
TM. Researchers believe that TM is a powerful stimulant on serotonin
levels due to elevation of one of serotonin’s building blocks: 5-HIAA.
Science has discovered a direct correlation between increasing
concentrations of 5-HIAA and elevated serotonin levels in the brain.
Similar to massage therapy, meditation reduces the levels of cortisol in
the brain. Additionally, meditation is particularly adept at invoking a
relaxed response in the brain while suppressing the brain’s natural
“fight or flight” reaction.
Mindfulness-based stress reduction (MBSR) is another meditative type
linked to elevating levels of serotonin, partially because MBSR further
sensitizes serotonergic receptors, an important variable chemically in
the production of serotonin. Interestingly, MBSR is the meditative
technique promoted to military personnel that have been exposed to
Post-Traumatic Stress Disorder (PTSD).
No comments:
Post a Comment