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How To Raise Your Serotonin Levels And Why You Should

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When people start to talk about the brain, depression, and how to feel more positive, serotonin levels always are mentioned. But what exactly is serotonin, and why should you concern yourself with raising these levels?

Serotonin is a mood stabilizer that is responsible for your appetite, your moods, social behavior, your sleep, and overall frame of mind. Many times it has been called the “happy hormone.” There are medications that can be prescribed for you by your doctor, but many people would rather go the natural route instead of taking something like Prozac to make themselves feel better.

If you feel deeply depressed and are not able to pull yourself out of this state of mind, you may want to see your doctor. But if you would like to handle this situation naturally, there are many things that you can do, foods you can eat, and supplements that you can take that will automatically make you feel happy and better able to face each day.

Because serotonin has to do with tryptophan, it is associated with your digestive tract. This brain chemical is responsible for so many of your actions it is important that the serotonin levels are always elevated instead of low. Here are 8 foods that can safely raise your serotonin levels:

1. Consume more protein

It is suggested that you eat more fish, chicken, turkey, nuts, and cottage cheese. All of these types of protein contain a high level of tryptophan, which is a derivative of serotonin.

2. Eat eggs

When it comes to eating eggs, don’t be afraid to eat the entire thing. The egg whites are full of protein which can raise the blood plasma levels in the tryptophan. The egg yolks have been found to not only contain tryptophan, but also tyrosine. Both work with to give eggs their antioxidant properties.

3. Include more cheese

Another form of tryptophan is cheese. You can combine all of the beneficial foods to create a delicious macaroni and cheese made with cheddar.

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4. Try tofu

This soy product has plenty of tryptophan and makes a great item for vegans and vegetarians to use to increase their serotonin levels.

5. Add pineapples to your diet

Besides being delicious, pineapples contain bromelain, which not only can raise your serotonin levels, but has also been known to ease the side effects of chemotherapy.

6. Munch on nuts and seeds

Just about any seeds and nuts have plenty of tryptophan in them. You can increase your serotonin levels as well as reduce your chances of getting cancer, respiratory issues, and heart problems.

7. Add salmon to your meal plan

Salmon is another one of those fish that contain healthy fats omega-3 fatty acids. Salmon can be cooked in a number of ways, so you can include it in your diet for a couple of weeks without eating it the same way twice.

8. Don’t just eat turkey on Thanksgiving

Turkey isn’t just for holidays anymore. Why not pick up a frozen turkey breast, roast to a golden brown, and enjoy the tryptophan as it raises your serotonin levels?

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Here are 10 things you can do to naturally increase your serotonin levels:

1. Get a good night’s sleep

It has been determined that it is not how much you sleep, but how well you sleep. That being said, you should still get up early so you can get everything you want to do done, but let yourself take a one-hour nap in the middle of the day so you can recharge.

2. Choose the right supplements

Make sure that when you are shopping for some supplements to try you select some that will give you the most benefit for your money. A couple of popular ones to try are HTP and rhodiola.

3. Reduce your amount of stimulants

There is a vicious cycle you can get into that can work in reverse when it comes to boosting your serotonin levels. Try to limit your coffee and alcohol and completely eliminate sugar.

4. Include other kinds of hormones

While serotonin is the feel-good hormone, oxytocin has been recognized as the “cuddle hormone.” Lucky for you, it is even stronger than serotonin and the way to build it up is to spend more time with friends, family members, and your significant other.

5. Eat more fat

Make sure that you maintain a good amount of essential fatty acids every week. Include fish a couple of times a week as well as nuts and seeds and avocados.

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6. Make sure you exercise regularly

Just 15 to 20 minutes of exercise every day will ensure that your serotonin levels will remain consistent. Do it for your health — not just to lose weight.

7. Up your amount of protein

Even if you try to cut down on carbohydrates, make sure you always eat plenty of protein. Some of the best sources include chicken, fish, turkey, eggs, cheese, nuts, and cottage cheese.

8. Eat some carbs

Make sure you always eat some kind of carbohydrates. Never stop all carbs all the time, or you could reduce your production of serotonin to a dangerous level. It has been determined that tryptophan actually works best with a smaller amount of carbohydrates.

9. Don’t try to increase your serotonin too fast

There are some people who may tell you that if you consume a sweet treat you can raise your serotonin levels quickly. Sweets will give you a quick pick-up, but they won’t do anything to get your serotonin levels to stay up.

10.Try a B vitamin

Some health professionals urge their patients to take B-complex when they are stressed out, and vitamins B12 and B6 so they don’t have to deal with depression. It is vitamin B6 that helps to work directly with serotonin levels and helps to maintain production.

References:

www.ncbi.nlm.nih.gov

www.medlineplus.gov

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