Bring on the Happy Hormones: How to Boost Serotonin for Better Moods
As someone who used to rely on triple shot lattes for a midday mood boost, I was thrilled to discover a healthier and more sustainable way to bring on the feel-good vibes. The secret? Serotonin – the brain’s “happy hormone.” When our serotonin levels drop, so does our mood. But when they stay elevated naturally, we feel more energized, calm and positive. Turns out, everyday habits like soaking up sunshine, enjoying a massage, and eating foods rich in tryptophan can work wonders to increase serotonin without the need for medications.
Serotonin: It’s What Happy Brains Are Made Of
Serotonin is a neurotransmitter and hormone produced in the gut and brain. It helps regulate key functions including:
- Mood – prevents depression and anxiety
- Sleep – regulates circadian rhythm
- Appetite – decreases cravings
- Digestion – improves gut motility
- Memory – boosts cognitive function
- Social behavior – enhances sociability
- Libido – increases sexual desire
With such critical roles related to mental health, it’s clear we need healthy serotonin levels to feel our best. When serotonin drops, so does our mood. Boost this neurotransmitter naturally for sustained happiness!
Lifestyle Tips to Bring Up Serotonin
While medications like SSRIs are prescribed to increase serotonin, you can also give levels a lift with natural lifestyle strategies:
- Exercise – aim for 30-60 minutes of heart-pumping workout sessions 3-4 times per week. This stimulates serotonin production and release for hours. Break a sweat to boost your bliss!
- Sunlight – exposure to bright light triggers serotonin synthesis. Get outside in the sun for at least 20-30 minutes daily.
- Healthy carbs – whole grain sources of carbs provide tryptophan needed to synthesize serotonin. Enjoy oats, quinoa, sweet potatoes and more.
- Socializing – connecting face-to-face with others leads to more serotonin release for mood enhancement.
- Massage – proven to increase serotonin by up to 30%. Schedule a regular massage for relaxation.
- Supplements – 5-HTP, saffron, and vitamin D boost serotonin levels naturally. Discuss options with your doctor.
With persistence, these science-backed serotonin boosters will help stabilize your mood and prevent those afternoon mental droops!
Eat Your Way to Higher Serotonin
Diet directly impacts the amount of tryptophan available for serotonin synthesis. Load up on these mood-boosting eats:
- Turkey – Contains high levels of amino acid tryptophan that converts to serotonin.
- Nuts – Rich in tryptophan. Snack on almonds, cashews, walnuts and nut butters.
- Seeds – Chia, pumpkin and sesame seeds pack tryptophan. Add to yogurt, oatmeal and salads.
- Eggs – Contain amino acids for increased serotonin, especially the yolk.
- Soy products – Tofu, edamame and tempeh have tryptophan. Add to stir frys or rice bowls.
- Cheese – Full-fat, fermented cheese options like gouda have tryptophan. Enjoy the serotonin boost.
- Beans – Kidney, lima, black beans are packed with mood-lifting amino acids.
Focus on protein at every meal and snack for an amino acid boost to maintain optimal serotonin levels all day long.
Serotonin Supports Your Happiest, Healthiest Self
Who knew so much joy and wellbeing stems from a single brain chemical? When serotonin levels drop, so does our mood and mental health. Protect yourself by incorporating lifestyle habits and foods that provide the building blocks your brain needs. Stay active, soak up sunshine, connect with others, indulge in massage, take supplements if needed, and eat plenty of tryptophan-rich foods. With consistent effort to support your body’s natural serotonin production, you’ll be amazed how balanced, calm and happy you feel!
