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What is serotonin? -

Serotonin is a neurotransmitter, which means that brain and nervous system cells use it to communicate with one another. It's a hormone that plays an important role in regulating mood, sleep, and your digestive system.

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Why are serotonin levels important? -

Adequate serotonin levels are important for your mental and physical health. Too little serotonin can increase your risk of depression, as well as other mental health challenges like anxiety and obsessive-compulsive disorder (OCD).

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Low levels of serotonin -

Low levels of serotonin have also been associated with the development of certain diseases, including chronic fatigue syndrome, fibromyalgia, Alzheimer's, and Parkinson's disease.

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High levels of serotonin -

It's also possible for serotonin levels to be too high. This can lead to serotonin syndrome, a rare condition that can cause symptoms ranging from mild nausea and diarrhea to severe sweating and fever.

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What causes a lack of serotonin? -

An exact cause for low serotonin levels hasn't been found. However, several factors may play a role, such as genetics, brain and gut health, environmental factors, and mental health.

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What produces the most serotonin? -

Approximately 95% of the serotonin in your body is produced in the gastrointestinal tract. The other 5% is produced by the central nervous system.

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What role does serotonin play in the body? -

Serotonin plays a vital role in most major organ systems, including the cardiovascular, pulmonary, gastrointestinal, and central nervous systems.

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How to boost serotonin naturally -

While the body can make serotonin on its own, sometimes it doesn't make enough to keep the brain and other systems functioning as it should. Click on to discover some ways to naturally boost serotonin.

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Exercise regularly -

Research shows that people who get regular exercise in have higher levels of serotonin than sedentary folks. Whether it's walking, yoga, or cycling, any type of exercise can be effective at boosting serotonin. Try to get at least 30 minutes of moderate exercise in three times per week.

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Eat more tryptophan-rich foods -

Tryptophan is an amino acid that's needed for serotonin production. Include more tryptophan-rich foods in your diet, such as salmon, eggs, tofu, soy sauce, chicken, turkey, corn, seeds and nuts.

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Get more light -

Research shows that spending time in the sunshine helps increase serotonin levels. For at least 30 minutes, chill in your backyard, take a walk around the block, or simply sit near a sunny window.

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Get a massage -

Massages aren't only relaxing, but they can also help reduce stress. According to one study, massage therapy can effectively boost serotonin levels by an average of 28%.

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Try a supplement -

If you're not able to get enough sunlight, eat a balanced diet, or exercise regularly, taking a supplement may help increase your serotonin levels.

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Talk to a medical professional -

However, it's always important to check in with a doctor before taking any supplements, especially if you also take prescription medication.

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Hug your pet -

Pets offer emotional support, which has a positive effect on serotonin levels and oxytocin, another 'happy' neurotransmitter associated with improved mood and sociability.

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Support your gut bacteria -

Research suggests that consuming foods rich in probiotics helps increase good gut bacteria, which positively influences serotonin production. Foods like yogurt, sauerkraut, and kombucha are natural sources of probiotics. You can also buy over-the-counter supplements.

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Get enough sleep -

Sleep deprivation interferes with the normal transmission of serotonin and instead triggers a type of receptor in the brain called the 5-HT2A receptor. This is the same receptor that gets activated by hallucinatory drugs or by mental conditions like schizophrenia. If faced with chronic sleep problems, start improving your sleep hygiene.

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Reduce stress levels -

Chronic stress can lead to low serotonin levels, so it's important to ensure that your stress levels are under control. Reducing stress may not only benefit your mood, but also your overall health.

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Socialize with loved ones -

Socializing is imperative for many aspects of wellness. When you let your guard down around friends or trusted family members, you can experience feelings of confidence, togetherness, and empathy, which help boost serotonin levels.

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Practice gratitude -

Neuroscientists know that practicing gratitude enhances the release of mood neurotransmitters like serotonin. Taking a moment to focus on the things you're grateful for can help shift your perspective and improve your mood.

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Manage caffeine intake -

While caffeine gives a temporary boost in energy and mood, chronic and excessive coffee consumption eventually contributes to serotonin depletion, which can negatively impact your mental health. Therefore, pay attention to your intake.

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Spend time in nature -

Spending time in nature has been shown to help reduce stress and improve mood, both of which can help increase serotonin levels. Great ways to get outside include a walk in the park or a hike in the woods.

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Listen to calming music or read positive affirmations -

Listening to calming music or reading positive affirmations can help you relax and focus on the positive. This, in turn, can help increase your serotonin levels.

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Try acupuncture -

Like with massages, acupuncture has also been found to release serotonin. With roots in traditional Chinese medicine, acupuncture works by inserting thin, metallic needles into different pressure points on the body. The needles activate blood flow to the area, which floods that section with endorphins, the body's natural painkillers.

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Laugh -

Laughing has been associated with the brain's release of serotonin, oxytocin, and other feel-good chemicals. Laughing also triggers a natural release of endorphins, which can help when you're feeling down.

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Help others -

Whether you volunteer your time, donate money, or just do something nice for someone, helping others may lead to increased serotonin levels.

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Use aromatherapy -

Aromatherapy has been shown to be effective in reducing stress and promoting relaxation, both of which can help increase serotonin levels. Opt for calming essential oils like lavender and chamomile.

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Careful with alcohol -

While drinking alcohol is a temporary serotonin booster, long-term consumption can deplete your levels.

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Practice positive thinking -

When we practice positive thinking, we feel more joy. In doing so, cortisol, our stress hormone, decreases, and serotonin is produced.

Sources: (Verywell Mind) (Healthline) (Business Insider)

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