The 4 Most Effective Ways To Increase Your Serotonin
Do you often have negative thoughts racing through your mind? Do you notice that you are more lethargic, irritable, or sad for no reason? Our brain requires a balance of vital neurotransmitters that help to control our feelings of happiness or positive mood.
You may have heard about dopamine, oxytocin, and endorphins as being contributing factors to feeling happy. Similar to these neurotransmitters, serotonin plays many important roles in the brain’s biochemistry and is intimately involved in facilitating sustained and deep sleep, maintaining healthy mood and self-confidence, even supporting a healthy appetite and social engagement.
What is Serotonin?
Our brains produce a naturally soothing neurotransmitter called serotonin, from before birth and all through life. Serotonin is the key hormone that stabilizes our mood, feelings of well-being, and happiness. Additionally, it helps decrease our worries and concerns and is associated with learning and memory.
People who are clinically depressed often have very low levels of serotonin,” says Dr. Daniel Amen, MD.
Some studies suggest that women produce 52 percent less serotonin than men. Levels seem to fluctuate with menstrual cycles, which may explain why women are more prone to depression.
Less sunlight may also cause a drop in the neurotransmitter (chemical messengers that help the brain to function) serotonin, which in turn can initiate low mood. While serotonin levels may dip with less exposure to sunlight, many people suffer from low serotonin year-round.
When your serotonin levels are too low you’re more likely to become irritable, anxious, and perceive the world as unfriendly. You may feel depressed, pessimistic, and have irregular appetite and sleep.
The good news is serotonin can be increased in the brain (and body) by eating the proper foods and/or supplementing your diet. So how can we help to increase our own serotonin levels?
4 Ways to Increase Serotonin Naturally
Here are 4 of the best strategies to increase your serotonin levels:
Break a Sweat – Daily!
Exercise is a serotonin intervention – it instantly boosts serotonin in your brain. By engaging in aerobic exercises like running or cycling, we can stimulate the release of serotonin and improve our overall well-being. Studies show that even just 30 minutes of moderate physical activity can increase serotonin levels by up to 100%. So why not lace up those sneakers and hit the pavement? Yoga or Pilates are also great options for boosting serotonin as they combine physical movement with mindfulness practices that support mental health. Incorporating regular exercise into your routine can be a powerful way to naturally lift your spirits and enhance your quality of life.
Multiple research studies have demonstrated that exercise is at least equally effective at increasing available serotonin as serotonin-enhancing medications are, and in some cases exercise is more effective. Recently, several studies concluded that positive mood in individuals is a strong predictor of physical health. Consistent daily physical activity one of the best ways to improve your serotonin levels and your overall brain health.
Keep Your Gut in Check
Did you know that your gut health has a direct impact on your mood and naturally occurring serotonin levels? It’s true! The bacteria in our gut play a crucial role in producing neurotransmitters like serotonin, which is responsible for regulating our mood. So, if you want to maintain a positive outlook and keep those feel-good chemicals flowing through your body, it’s essential to take care of your gut. Luckily, there are plenty of simple ways to support healthy digestion and promote good gut health. Eating fiber-rich foods like fruits and veggies, drinking enough water throughout the day, avoiding processed foods and sugar, getting regular exercise, and reducing stress are all great strategies for achieving optimal gut health. By taking these steps to prioritize your digestive system’s well-being, you’ll be on track towards feeling happier and more balanced every day.
Much of the serotonin in your body is produced in your gut, so strategies designed to optimize gut health and the production of serotonin could certainly go a long way toward optimizing your mental health. Make sure you are taking a quality probiotic, properly hydrating, and eating a brain-healthy diet.
Eat The Right Food
Foods high in simple carbohydrates, such as pasta, potatoes, bread, pastries, pretzels, and popcorn, typically increase insulin levels and allow more tryptophan (the natural amino acid building block for serotonin) to enter the brain, where the brain cells can convert it to serotonin. The calming effect of serotonin can often be felt in within thirty minutes of eating these foods. This may be one of the reasons simple carbohydrates are so addictive. They can be used to make you feel happy, but can also cause high blood sugar levels that can contribute to memory problems over time.
We recommend complex carbohydrates, such as sweet potatoes, apples, blueberries, carrots, and garbanzo beans, as a healthier way to boost serotonin. Brain serotonin levels can also be raised by eating foods rich in L-tryptophan, such as chicken, eggs, cheese, turkey, beef, salmon and tuna, tempeh, beans, lentils, spinach and other dark green leafy vegetables, pumpkin and chia seeds, and nuts. Many people may unknowingly trigger cognitive inflexibility or mood problems by eating diets that are low in L-tryptophan.
Interestingly, Dr. Amen states that “certain nutrients can help metabolize and help utilize serotonin most efficiently. Some of these nutrients include magnesium, zinc, folic acid, fish oils, vitamins C and B6.”
Try Natural Serotonin Supplements
Taking supplements that help maintain healthy levels of neurotransmitters such as serotonin are important to maintaining a healthy mood.” – Daniel G. Amen, MD
BrainMD’s Serotonin Mood Support was created specifically to promote multiple brain mechanisms that maintain healthy serotonin levels in the brain. This supplement contains essential nutrients and herbs that help boost serotonin production, such as Vitamin B6, B12, Folate, 5-HTP, as well as concentrates of saffron.
What sets BrainMD’s Serotonin Mood Support apart from other supplements is its unique blend of natural ingredients that work together to support healthy mood balance. It helps improve overall brain function and emotional wellbeing by reducing stress, anxiety and depression symptoms.
By taking this supplement regularly, you may experience an improvement in your mood regulation, sleep quality and appetite control. It can also provide a sense of calmness and relaxation without drowsiness or sedation effects.
However, it is important to note that supplements should not replace a balanced diet or medical treatment for mental health conditions. If you are experiencing severe symptoms or have any underlying health issues, consult with a healthcare professional before taking any new supplements or medications.
In conclusion – if you’re looking for a safe and effective way to increase serotonin levels naturally while supporting overall brain health – try adding BrainMD’s Serotonin Mood Support into your daily routine!
By committing to these 4 natural strategies to increase serotonin, you may begin to see the incredible benefits in your life including increased calmness, positive mood, and healthy weight management.
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Serotonin Mood Support and our full list of brain healthy supplements, please visit us at BrainMD.
*These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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