Low levels of serotonin affect almost all aspects of life, from the appetite up to sleep, memory, sex drive, and (of course) the mood.
Here are 11 great ways to effect this neurotransmitter production for higher power concentration, motivation, and mental well-being.
1. Tryptophan
- Tryptophan is an amino acid vital for the production of serotonin, thus increasing the consumption of foods containing tryptophan increases the chances of a mortgage of well-being. Among the best sources of dietary tryptophan include; Salmon. This oily fish is also a source of omega-3 fatty acids, which are essential for health.
- Poultry. Poultry includes chicken, turkey, and goose.
- Eggs. Some ways of cooking and preparing eggs are more healthful than others.
- Spinach.
- Seeds.
- Milk.
- Soy products.
- Nuts.
2. Massage
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. Serotonin levels often increase after a session of massage. Most likely, due to a drop in cortisol with up to 30%. When this stress hormone rises, the brain is inhibited from producing an adequate amount of serotonin.
3. B-complex vitamins
All the complex contributes to well-being and plays an essential role in maintaining 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.
Vitamin B supplements help with serotonin production
The 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.
5. Magnesium
More magnesium though not everyone attaches excellent attention to magnesium, are reports that estimated that nearly 75 percent of Westerners suffer from lack of magnesium.
Magnesium-rich foods
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
The 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 serotonin production positively.
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 specific components of serotonin.
Unfortunately, high consumption of sugar has the opposite effect, because it usually leads to a loss of energy (annihilating, thus the benefits of newly produced neurotransmitters). It’s good to be taken for the prevention of diseases such as diabetes and heart disease. Efforts are made to find healthier serotonin production.
8. Meditate
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.
Meditate
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 brings a State of happiness but reduces 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, go jogging in the Park, go to a dance or aerobics session in the water.
10. Consume more vitamin C
Vitamin C doesn’t seem harsh to be equally crucial for serotonin as B vitamins, recent studies reveal that there is a close connection between it and the mood.
Vitamin C
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.
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 always works, put on the priority list of self-care, and the production of serotonin will definitely improve!
Updated by editor 12/10/2019
