5 Ways to Naturally Increase Serotonin in Your Brain
Serotonin is a chemical that helps to relay signals from one area of the
brain to another, acting as a neurotransmitter. It influences a variety
of psychological and physical functions, including mood, sexual desire
and function, appetite, sleep, memory, learning, temperature regulation
and even some behaviors. Many researchers believe that an imbalance in
serotonin levels can greatly influence mood, leading to
obsessive-compulsive disorder, anxiety, panic, excess anger or
depression.
Boosting serotonin levels is associated with a positive increase in mood
and behavior, and you don’t need anti-depressants or other
pharmaceuticals to do it! It’s entirely possible to naturally increase
this vital brain chemical to help put a little pep back in your step. Here are five ways to enhance your physical and mental health by increasing serotonin levels in your brain:
1. Enrich Your Diet With B Vitamins
Vitamin B6 aids in both the development and the function of serotonin in
the brain. For those who are prone to stress, making sure to get enough
B Vitamins can have a positive effect on stress levels. Vitamin B6 and
Vitamin B12 are effective in lessening depression symptoms. According to
a study published in the American Journal of Clinical Nutrition,
adults that were diagnosed with depression or were experiencing
depression-like symptoms improved after supplementing their diets with B
Vitamins. Supplement forms of B Vitamins are available, but making sure
to get plenty B Vitamins in your diet can keep you happy and healthy.
2. Try 5-HTP
5-HTP or 5-Hydroxytryptophan is a naturally-occurring amino acid that is
extracted from the seeds of a woody climbing shrub native to West
Africa called the Griffonia simplicifolia plant. It converts into
serotonin with the help of Vitamin B6, and has been found effective in
treating anxiety, depression, insomnia and hypertension. Just be sure to
consult with a health care professional before starting any
supplementation.
3. Embrace Sunshine
Have you ever noticed an improvement in your mood on a sunny day?
Sunlight is not only the body’s best natural source of Vitamin D, it
also allows serotonin levels to remain high for a natural mood-boost
that reduces your risk of developing Seasonal Affective Disorder and
depression. Even on a chilly day, sunlight can have a positive effect on
both the body and the mind.
4. Treat Yourself to a Massage
You already know that getting a massage feels great, but did you know
that it has a direct effect on your serotonin levels? Massages are
effective in reducing cortisol, the stress hormone that actively blocks
the production of serotonin. When cortisol is inhibited, the brain is in
an optimal state to produce serotonin. Massage therapy can also
increase the production of the “reward pleasure” brain chemical known as
dopamine.
5. Meditate
There are numerous forms of meditation, and each one helps to increase
the production of serotonin in the brain. Similar to massage therapy,
meditation reduces the levels of cortisol in the brain and invokes a
relaxation response. Lower stress levels can allow for an increase in
serotonin and provide an instant mood-boost.
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