In this blog I will show you 5 ways you can increase your serotonin levels, which is the neurotransmitter in your brain required to regulate your mood, appetite, sleep, and other vital brain processes. Before I do that, I’d like to give you a gift of my FREE eBook, which will help your mindset in many ways. You can download it FREE at https://donnakennedy.com/#ebook
Serotonin is a chemical in the brain that helps regulate mood, appetite, sleep, and other vital processes. In other words, you need it to feel good! But as with everything in the body, serotonin levels are never constant, they continually fluctuate, depending on your internal and external environment, what you’re doing etc. This is great news however, because it means you CAN influence and manipulate serotonin levels, to ensure you feel great. If they are low, they don’t have to stay low! Here are some ways to increase serotonin.
Regular exercise can help increase serotonin levels in the brain. It has been shown to help reduce feelings of being anxious, depressed, and angry. It can also help improve self-esteem and confidence. All of these factors combined make exercise an effective tool for improving mood. Aerobic exercise (exercise that gets you panting) is particularly good but all exercises helps, so make sure to move!
Tryptophan is an amino acid (building block of protein) that is the precursor (gateway) to serotonin, so if you increase tryptophan in your body, you can increase serotonin. This happens by a series of biochemical reactions known as the “tryptophan hydroxylase pathway”. Fancy term aside, when you consume Tryptophan your body gets to work to make you feel good. So how can you do that? Start by eating foods rich in tryptophan, such as, eggs, cheese, milk, nuts, seeds, salmon, turkey and tuna. You can also take dietary supplements containing tryptophan, such as 5-hydroxytryptophan (5-HTP) or l-tryptophan. In addition to Tryptophan being the precursor for serotonin, it is also involved in melatonin production, which is a hormone needed for good sleep.
*Always consult with your doctor before taking any supplement, to make sure it is appropriate for you, and do not come off any medication without medical supervision.
Get Enough Sleep
Getting enough sleep is essential for maintaining healthy serotonin levels. Studies have linked poor quality sleep to lower levels of serotonin.
Tips for good sleep:
- Create a routine. Go to bed and wake up at the same time each day, even on weekends.
- Make sure your sleeping environment is dark, quiet, and comfortable.
- Create a relaxing routine to help you unwind each night.
- Exercise regularly but not too close to bedtime.
- Avoid caffeine and other stimulants close to bedtime.
- Avoid large meals and beverages close to bedtime.
- Avoid alcohol, nicotine and any other drugs close to bedtime.
- Avoid screens (TV, phone, tablet, computer) close to bedtime.
- If you can’t sleep, go into another room and do something relaxing until you feel tired.
Avoid Caffeine and Alcohol
Caffeine and alcohol can both affect serotonin production in the brain. Caffeine acts as a stimulant, increasing the release of serotonin, temporarily improving mood and alertness, but can also lead to feelings of anxiety and restlessness shortly after. Alcohol, on the other hand, can reduce serotonin levels. This can lead to feelings of depression and irritability. In addition, alcohol can interfere with the body’s ability to produce serotonin, leading to long-term decreases in serotonin production.
Spend Time with People You Love
Research has found that having positive social interactions and meaningful relationships can increase serotonin levels, which in turn can lead to increased feelings of happiness and overall well-being. You could do things like go on a day-trip, host a games night, go for lunch, go to the movies, take a walk in nature, cook together, take a class etc. Whatever you enjoy, do it with others.
So, there you have it, 5 quick ways to increase your serotonin levels. If you found these tips helpful, please share this blog with others and if you really want to enhance your life, visit my website homepage https://donnakennedy.com to find out how I can help you further. You’re here to live FULLY, not settle. I am happy to help move you in the right direction.