The massage we already know that influences mood, but what we don’t know is that this is not only due to release muscle tension. The research was done to study how the massage alters the chemical composition of your body looks like serotonin levels increase often after a session of massage, most likely due to a drop in cortisol with up to 30%. When this stress hormone increases, the brain is inhibited to produce an adequate amount of serotonin.
3. B-complex vitamins
All the complex contributes to well-being and plays an essential role in order to maintain the body in good shape, but two of them emphasizing in particular vitamins B12 and B6-. Even evidence that vitamin B supplements can treat depression in the elderly.
Recommended daily dose is 50-100 mg, but it is best to consult your doctor beforehand (and may do blood tests to detect a possible deficiency).
4. Enjoy the Sun
The Sun stimulates the production of serotonin. This is possible even in the days when the Sun is obscured by clouds, so there are no excuses to stay in the House in the last days of winter!
The ideal would be to spend at least 20-30 minutes a day outdoors, morning or afternoon-we visit a place that we like or we can make a simple ride while you listen to your favorite music.
More magnesium though not everyone attaches great attention to magnesium, are reports that estimated that nearly 75 percent of Westerners suffer from lack of magnesium.
This mineral not only can influence the production of serotonin but helps regulate blood pressure and nerve function. Magnesium supplements have proven that they can help individuals to depressive rebound from severe episodes of depression. Among foods rich in magnesium include green leafy vegetables, bananas, and beans.
6. Think positive
Stimulation of serotonin in the brain does not just depend on external factors, the environment and nutrition-psychological studies show that change attitudes towards life can influence positively serotonin production.
Think about the activities that help you feel good and make them more often! Socialize with people that you love, allocate one hour of your time to a company that inspires you, and see a happy event and keep a journal of gratitude.
7. Reduce consumption of sugar
It is Interesting as one of the symptoms of serotonin deficiency is craving sweets-this is explained by the fact that insulin is necessary for the production of certain components of serotonin.
Unfortunately, high consumption of sugar has the opposite effect, because it usually leads to a loss of energy (anihiland, thus the benefits of newly produced neurotransmitters). It’s good to be taken for the prevention of diseases such as diabetes and heart disease and efforts are made to find some ways healthier serotonin production.
Meditation considering that appears on any list of suggestions related to health and well-being could not be missing any here! There are, however, much evidence that shows that meditation really helps in almost any aspect of life.
Any form of meditation leads to serotonin production, by increasing the level of 5-HIAA, an acid brain needs when producing serotonin. And as a bonus, meditation stress hormones influence combat, which not only bring a State of happiness but reduce and inflammation in the body.
9. Exercise more
You will already make more if you keep in mind the advice regarding sun exposure, but make a realistic assessment of the time and see if there is room for even more. Any physical activity increases heart rate and increases the level of serotonin and endorphins released as a result of the effort and help them to feel fantastic.
Find creative ways to make moving to glow and fun-instead of having to run the Strip, do jogging in the Park, go to a dance or aerobics session in the water.
10. Consume more vitamin C
Vitamin C doesn’t seem though to be equally important for serotonin as B vitamins, recent studies reveal that there is a close connection between it and the mood.
Thus, some studies show that vitamin C has natural antidepressant properties, and a group of researchers has discovered that people who consume more vitamin C they feel happier within a week.
This not only has to do with serotonin, but also with the role that vitamin C has in the production of other neurotransmitters such as dopamine and epinephrine — both of which are substances that contribute to well-being. Oranges, peppers, tomatoes, and green leafy vegetables are excellent sources of vitamin c.
11. Care more about you
As has been mentioned already, this too much cortisol in the body blocks the production of serotonin. That is why any effort to reduce stress can have a positive effect on the amount of serotonin in the brain.
If you’re the kind of person who puts others first, accepts too many tasks and works constantly, put on the priority list of self-care and the production of serotonin will definitely improve!