An essential neurotransmitter that controls our mood, appetite, and sleep is serotonin. Serotonin deficiencies have been linked to mood disorders like anxiety and depression, so here’s how to increase serotonin in your brain. There are natural ways to raise serotonin levels, but many people choose to take medications to do so. This article will give you advice on how to raise serotonin levels naturally, without resorting to drugs.
How to Increase Serotonin Naturally
- Exercise Regularly
Exercise is one of the most effective ways to increase serotonin levels naturally. It releases endorphins, which are natural mood boosters, and it also increases serotonin levels. Studies have shown that regular exercise can increase serotonin levels in the brain, which can help to reduce symptoms of depression and anxiety. Another question is, does exercise increase testosterone?
- Eat a Healthy Diet
What you eat can also affect your serotonin levels. Eating a healthy and balanced diet can help to increase serotonin levels. Foods that are rich in tryptophan, such as turkey, chicken, eggs, cheese, nuts, and tofu, can increase levels. Serotonin levels can also be raised by eating foods that are high in omega-3 fatty acids, like fatty fish.
- Get Enough Sunlight
Exposure to sunlight can also increase serotonin levels. This is because sunlight triggers the release of serotonin in the brain. Spending time outside during the day, especially in the morning, can help to increase these levels.
- Practice Meditation and Mindfulness
Meditation and mindfulness practices can also help to increase serotonin levels. Studies have shown that meditation can increase levels in the brain, which can help reduce symptoms of depression and anxiety. Also, practicing mindfulness can help reduce stress, which can help raise serotonin levels.
- Get Enough Sleep
Getting enough sleep is also important for serotonin levels. Studies have shown that sleep deprivation can lower serotonin levels, which can lead to depression and anxiety. Getting enough sleep—at least 7-8 hours per night—can help to increase levels and improve your mood.
- Take Supplements
There are also supplements that can help increase serotonin levels. Some of the most common supplements include 5-HTP, St. John’s Wort, and SAMe. However, it is important to talk to your doctor before taking any supplements, as they can interact with other medications.
There are many natural ways to increase serotonin levels. By exercising regularly, eating a healthy diet, getting enough sunlight, practicing meditation and mindfulness, getting enough sleep, and taking supplements, you can boost your serotonin levels and improve your mood. If you are experiencing symptoms of depression or anxiety, it is important to talk to your doctor about your treatment options.