Serotonin is a neurotransmitter that the body uses to send messages between nerve cells.
Many know it as the "
happiness hormone"
because mood seems to play a key role.
But
what to do to increase serotonin
without using medications?
For the
Medical News Today
site , serotonin "seems to play a role in mood, emotions, appetite and digestion."
Additionally, they point out that "as the
precursor to melatonin
, it helps regulate sleep-wake cycles and the biological clock."
It is also linked to
sexual function
, blood clotting, and even bowel movements.
Precisely, on the other hand, when there is a low concentration of this substance in the body, it can cause a bad mood, difficulty sleeping, anxiety or even depression.
In fact, researcher
Alec Coppen
published a work in the prestigious journal
The British Journal of Psychiatry
in which he proposed the so-called "
serotonergic hypothesis."
and pointed to
that adding tryptophan to a monoamine oxidase inhibitor (MAOI, the first type of antidepressant discovered) increased the potency of the latter's effect.
Serotonin happiness Photo: Pixabay
What to do to activate serotonin without medication
Brain chemicals, environment, and genetic factors likely play a role in its development, but more research is still needed in this area.
In any case, it is very important to know how to increase serotonin naturally.
And the
Healthline
site provides some examples:
Adjust the diet
You can't get serotonin directly from food, but you can get
tryptophan
, an amino acid converted to serotonin in the brain.
It is mainly found in protein-rich foods, such as turkey, salmon, and tofu.
Research published in the
National Institutes of Health (NIH
) suggests that eating
insulin-raising carbohydrates
and foods high in tryptophan may help more tryptophan reach the brain.
The keys to consuming carbohydrates.
Photo Shutterstock.
And they recommend eating foods rich in tryptophan with between
25 and 30 grams of carbohydrates.
Do more exercise
Exercise triggers the release of tryptophan into the blood and decreases the amount of other amino acids, creating an ideal environment for more tryptophan to reach the brain.
Aerobic exercise
at
a level you are comfortable with appears to have a beneficial effect.
Some positives:
Swimming
Riding a bicycle
Walk quickly or run, and if it is outdoors, the better.
Photo: Shutterstock.
Walk fast
Run
massage therapy
A 2018 review of studies also published in NIH highlights that massage therapy can benefit various conditions, such as anxiety, insomnia, and prenatal depression.
Massage therapy can increase your levels of serotonin and dopamine, another neurotransmitter linked to mood.
While you can consult a licensed massage therapist, it is simpler and no less effective
to exchange a 20-minute massage with your partner, family member or friend.
More to the sun and light
Spending
time in the sun
appears to help increase serotonin levels, warns another scientific study.
Spending time in the sun appears to increase serotonin levels.
In case of permanent rainy weather, difficulties in going outdoors or risk of skin cancer, increase serotonin
by exposing yourself to the bright light of a phototherapy box.
Induce mood
Can a good mood help increase serotonin levels?
Previous research from 2007 suggests that thinking about something that makes you feel good can help increase serotonin in your brain.
The options to try are:
Visualize a happy memory
Think about a positive experience with your loved ones
Look at photographs of things that make you happy, like your pet, favorite place, friends, children when they were little.
Manage stress levels
Chronic stress can cause low serotonin levels
Chronic stress can lead to low serotonin levels and other health problems.
Reducing it will not only benefit your mood but also your overall health.
Some ways to reduce stress may include:
Practice yoga
keep a diary
go to therapy
Exercise deep breathing
Listen to soothing music
Have an active social life
Without a doubt lead an active social life
It is key to many aspects of well-being.
Hence, studies have found that
spending time with loved ones
can even increase serotonin levels.
Have an active social life and spend time with loved ones.
Even spending time or hugging animals also leaves more than clear signs of these benefits.
Another option is to try volunteering at an animal shelter for an extra boost of serotonin.