From promoting better digestion and regulating your mood, serotonin plays a lot of important roles in various bodily processes. This neurotransmitter does so much to improve the state of your well-being. It regulates your circadian rhythm, promoting regular sleep. It also boosts certain cognitive functions such as learning and memory and it helps control appetite.
Your body does its best to produce serotonin on its own, but there are several factors that may affect its production which may lead to a deficit. If your body is low on serotonin, it may lead to different issues like sleeping problems, irritability, anxiety, aggression, depression, and others.
To keep your serotonin levels in check, here are several things you can do to boost your serotonin production.
Tips to Increase Serotonin Levels
Follow a Healthy Diet
There are no direct food sources for serotonin. However, you can tweak your diet to increase the amount of tryptophan you consume. Your body produces serotonin in the presence of this amino acid. Tryptophan can be found in several protein-rich food such as salmon, turkey, eggs, nuts, and spinach.
However, while eating a lot of these food sources is beneficial for your body, it won’t guarantee an instant increase in serotonin. Your brain won’t be able to absorb every percentage of tryptophan you consume simply because of the protective sheath that surrounds your brain. This blood-brain barrier filters what substances can penetrate your brain. To counter that, it’s best to pair tryptophan-rich food with about 25 to 30 grams of carbs. You can try sprinkling nuts on your oatmeal or eat rice with your salmon. Just make sure to keep the variety going
A positive mood is a strong indicator of good health. When your body is getting all the nutrients, rest, and physical activity it needs, it functions the way it should. If it doesn’t, it may compromise several important processes to make up for the deficit
Getting enough exercise is important you keep you in good shape. It’s also good for you to know that it can also help boost your serotonin levels. Aerobic exercise helps trigger the release of tryptophan into your bloodstream while decreasing other types of amino acids. As a result, it creates a suitable environment for more tryptophan to cross the blood-brain barrier and successfully reach your brain.
If you’re a beginner, a short swimming session, a good walk, or light hike is enough to get your heart rate up!
Get Enough Sleep
It may be harder for some people to get enough sleep regularly. What’s ironic is that while serotonin plays an important role in sleep regulation, sleeping too little or too much can actually disrupt your body’s natural serotonin production.A study conducted on rats found that chronic sleep deprivation can wreak havoc on the brain’s serotonin receptors making it less likely to pick up the effects of the chemical messenger. While this finding isn’t guaranteed to have a 100% similar effect on humans (as it was done on rats), it is still advisable for you to get at least 7 to 8 hours of sleep each night.
Get Enough Sunshine
A number of studies suggest that sunshine and serotonin can have a direct correlation with each other. Serotonin levels tend to be lower on months where sunshine is scarce and higher when sunshine is abundant. The neurotransmitter’s impact on a person’s mood and its correlation with the seasons supports a theory on a specific psychiatric phenomena known as seasonal affective disorder.
Next time you’re feeling a bit low on this feel-good hormone, why don’t you go for a quick 10 minute walk in the sunshine. If you want to boost its effect, it would also be a good idea to do your regular exercises outdoors. Just make sure not to overdo it as intense sun exposure can be bad for you as well.
If you want to boost your serotonin levels by way of supplementation, go for those that trigger an increase in tryptophan. However, before everything else, make sure to check with your doctor. This is especially important if you are taking other types of prescription medications or supplements.
Once you’re all set, you can take probiotics, St. John’s wort, or you can also opt to incorporate Purisure’s 5-HTP powder into your daily shakes or smoothies. Whatever you decide to do, just make sure you’re getting supplements from a reputable brand such as Purisure.