Serotonin is a neurotransmitter i.e. a chemical messenger produced and spread by neurons in the brain. The neurotransmitter plays a major role in mood and behavior, but it is also essential for your overall health. Serotonin is necessary for better brain function, but it is usually overlooked. Most of us don’t pay too much attention to serotonin or other neurotransmitters even though they are of immense importance for brain health and other functions in your body. This article aims to motivate you to boost* levels of serotonin in an entirely natural manner.
Keep on reading and discover how you can increase* serotonin levels and improve* your overall brain function at the same time. Interestingly enough, you will be able to discover how serotonin can improve* brain health.
1. Exercise Regularly
Regular exercise is an important aspect of a healthy lifestyle. Physical activity helps you lose* or manage weight, fend off numerous diseases, improve* brain power and studies show it can aid serotonin boost*. Exercise increases* brain serotonin through two mechanisms:
A paper published in the Journal of Psychiatry and Neuroscience also confirmed that exercise does, indeed, boosts* serotonin through increasing* the levels of tryptophan. The same research explains that sedentary lifestyle contributes to the high level of depression nowadays. It is a well-known fact that individuals who struggle with depression also have low serotonin levels. Therefore, regular exercise is necessary to increase* this neurotransmitter naturally and, thereby, improve* mood. Studies show that aerobic exercise provides the greatest benefit for serotonin boost*. Once serotonin is produced, it will naturally improve* brain health.
2. Get Enough Sleep
Evidence shows that sleep deprivation produces a gradual decline in serotonin levels, both in the hippocampus and frontal cortex. In order to help your body increase* levels of this neurotransmitter and prevent stress as well as other consequences that arise with sleep deprivation, you have to get a good night sleep.
Bear in mind that it is not enough to sleep 6-8 hours, you also have to establish a regular sleep pattern. What is that? Try to go to bed every night at the same time and wake up every morning at the same time as well. Quality sleep requires both a certain duration and consistency. Ideally, you shouldn’t use your tablet, phone, or other gadgets in bed.
The role of nutrition in serotonin boost* is poorly understood, but since food you eat is essential for all processes in your body it is safe to conclude an increase* in serotonin shouldn’t be an exception. The same research which confirmed benefits of exercise in serotonin boost* also discussed the role of diet.
Researchers debunked the common assumption that intake of high-protein food like turkey will raise brain tryptophan, but more studies on this subject are necessary to inspect the relationship between high-protein food and serotonin more thoroughly.
Another common myth is that bananas improve* mood because they contain serotonin, and although they do include this neurotransmitter it doesn’t cross the blood-brain barrier. That said, a constituent in milk ?-Lactalbumin contains a greater level of tryptophan than other proteins and has the potential to improve* mood and cognition by increasing* levels of serotonin.
If your goal is to increase* serotonin for better brain function you should limit consumption of caffeine due to its ability to suppress* levels of this neurotransmitter. If you simply have to drink coffee save it for after the meal.
You can also benefit from eating popcorn (without butter and too much salt), oatmeal, nuts, vegetables, fruits, eggs, cottage cheese, and salmon.
4. Manage Stress
Stress isn’t something you should ignore. Not only it kills your productivity, but it also plays a role in the development of numerous diseases. What’s more, sustained or chronic stress leads to elevated levels of cortisol (stress hormone) and reduce* serotonin and other neurotransmitters in your brain.
To elevate serotonin levels in a healthy manner, find the best way to manage stress. Unfortunately, it is impossible to avoid stressful situations because they are a normal part of our lives, but you can control how you respond to them.
Find a unique way to de-stress. It can be just about anything from reading a book to listening to music, taking a walk, socializing, practicing yoga, among other things. Exercise is an excellent way to combat stress, now you have an additional reason to hit the gym or start exercising in the comfort of your home.
5. Get A Massage
If you love nice massages (and who doesn’t?) now you have one more reason to ask your partner to give you a nice relaxing massage or visit a wellness and space center. A study whose findings were published in the International Journal of Neuroscience discovered that massage increases* serotonin levels by 28% and dopamine levels by 31%. That’s not all, massage decreases* cortisol levels by 31%. Massage is incredibly relaxing, improves* your blood flow, and benefits your health in numerous ways.
Serotonin is a neurotransmitter that plays a vital role in brain function. While different factors can decrease* levels of this messenger in the brain, it is possible to elevate them in an entirely natural manner. Serotonin levels can be increased through simple measures, such as physical exercise, eating healthy or getting a massage. This is important to know, especially since serotonin is one of the neurotransmitters that can improve* brain health.
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