Let’s talk about serotonin, the neurotransmitter that holds the key to happiness and so much more.
Imagine a world where your mood, your memory, even your cravings are all under the influence of this powerful chemical messenger. It's a world where the ebb and flow of serotonin levels shape not just your emotions, but also your very existence.
Picture this: You wake up feeling a little off, a bit down in the dumps. You can't quite put your finger on it, but something feels... off. Could it be your serotonin levels playing tricks on you? Low serotonin levels have a way of sneaking up on us, casting a shadow over our mood and behaviour. Suddenly, everything seems a little less bright, a little less enjoyable.
But fear not, there is hope on the horizon. In dived into the medical literature in search for natural ways to boost your serotonin levels and restore balance to your life and found 5 key habits you can start implementing today!
5 Habits to Naturally Boost Serotonin
1. The Joy of Movement
Ah, the exhilarating rush of endorphins coursing through your veins as you push your body to its limits. That's right – I'm talking about "runner's high." But it's not just runners who get to bask in the glow of serotonin-induced bliss. Any form of exercise can trigger the release of serotonin, leaving you feeling energised and alive. So, lace up your sneakers, hit the pavement, and let the serotonin flow.
2. Basking in Sunlight
There's something magical about the warm embrace of sunlight on your skin. But did you know that sunlight can also work wonders for your serotonin levels? It does this by sunlight exposure entering your eyes and stimulating parts of your retina that cue your brain to produce serotonin. Another important part of sunlight boosting serotonin production is that serotonin is also key for melatonin production, an important hormone to help you get a good night's sleep. Ensuring that you build a habit of getting sunlight exposure helps boost your mood and helps you sleep better. Double win!
3. Tryptophan Foods
Serotonin is created from tryptophan, an amino acid found in protein-rich foods like turkey, tuna, legumes, seeds, and dairy products. Tryptophan serves as the building block for serotonin production. But here’s the catch – tryptophan needs a little help crossing the blood-brain barrier to reach the brain (and make us feel happier). That’s where carbohydrates come in, when you eat carbohydrates at the same time as tryptophan-rich foods, you give yourself the best chance at processing and using tryptophan. Carbohydrate foods you can pair with include wholemeal/wholegrain bread, wholegrain cereal, brown rice, oats, and muesli. This could look like having wholegrain cereal with milk and a handful of sunflower seeds for breakfast, or a turkey or tuna sandwich on wholemeal bread with salad for lunch.
4. Inhale, Exhale
Inhale. Exhale. It seems so simple, yet the act of deep breathing has the power to transform your mood and elevate your serotonin levels.
Research shows that even 10 minutes of nice slow deep breathing helps to break our pattern of thinking and also increases our serotonin levels amongst other benefits such as reducing cortisol and adrenaline and raising our dopamine levels. Try to take a nice deep inhaling breath, the longest inhale possible and then take even longer to breathe out slowly… repeat this pattern for around 10 minutes and you can help to increase your serotonin levels and leave you overall feeling much calmer.
5. The Power of Nature
There's a reason why they call it "the great outdoors." Being in nature has a way of soothing the soul and lifting the spirits, and it's not just because of the breathtaking views. Studies have shown that spending as little as 10-minutes in nature can boost serotonin levels leaving you feeling happier, calmer, and more at peace with the world.
Building these 5 simple, yet powerful habits into your regular routine can be a natural way to help boost serotonin levels and promote happiness and overall well-being.
Here's to living life to the fullest!
For more healthy habit tips, grab a copy of my book, The Habit Revolution (available in paperback, audiobook or on kindle). The feedback and reviews have been overwhelmingly amazing!
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