10 Tips: Boost Serotonin Levels Naturally & Feel Happier
Millions are Diagnosed with depression every year, and it is time we begin feeling happier without relying on medication.
As defined by psychologists, a person has a major depressive episode when he or she has symptoms of major depressive disorder, including depressed mood or feelings of emptiness, hopelessness or irritability, that last for two weeks or more. And, according to the National Ambulatory Medical Care Survey (NAMCS) found that the number of people diagnosed with depression has increased by 450% since 1987. It is often recommended that we start taking a medication to reduce symptoms. However, medication often comes with sometimes dangerous side-effects. Here are some simple ways to feel happier without needing to take a pill.
1. Get enough vitamin B6 – foods like spinach, turnip greens, garlic, cauliflower, mustard greens, celery, fish (especially tuna, halibut, salmon, cod and snapper), poultry (chicken and turkey) and lean beef tenderloin.
2. Eat brain boosting seed grains instead of wheat. This includes: Amaranth, buckwheat, millet and quinoa are seeds with grain-like taste and properties. These are healthy, high-protein carbohydrates and small amounts of the right carbohydrates are critical to boosting serotonin.
Not only improve mood, you will Sleep better too. A nice dose of serotonin in the early evening will help you sleep better at night.
These grain-like seeds also provide important B vitamins. As just mentioned B vitamins play a critical role in brain health and in the manufacture of all your neurotransmitters including serotonin.Vitamins B1 (thiamine), B2 (riboflavin) and B6 (pyridoxine) as well as vitamin D, folic acid and selenium plus calcium, and magnesium are needed to make serotonin.
For protein meals: focus on digestion and food combining – Eating foods that are high in protein – and specifically have a higher percentage of tryptophan (like turkey, sunflower seeds and pumpkin seeds), will provide much needed tryptophan, the precursor to serotonin. But beware: because research shows that eating protein with carbohydrates actually works against your ability to make serotonin.
Good to know: Plant based protein helps to create more serotonin than animal protein does.
To boost your mood and immunity naturally, protein and probiotics – is the delicious natural answer!
3. Include fermented foods and drinks in your diet – Fermented foods and drinks greatly assist in digestion and assimilation of all the important nutrients you need for serotonin. Additionally, they boost the nutrients in your food by at least a hundred fold.
4. Get massages and other forms of body work – We’ve heard about the healing power of touch, but now research backs it up! A study conducted by the Touch Research Institutes at the University of Miami School of Medicine shows that massage increases serotonin by 28% and decreases cortisol (the stress hormone) by 31%.
5. Have fun in the sun. Early morning sunlight is more intense and this can boost your body’s production of melatonin in the evening. Serotonin converts to melatonin for a great night’s sleep. Getting outside for a 20-minute walk in the early morning sunlight can boost your mood and improve your sleep!
6. Remove toxins from your life that interfere with brain health. Eat foods like dandelion and citrus fruit to help detox daily.
7. Reduce Stress – prolonged physical or emotional stress produce adrenaline and cortisol, which interfere with serotonin. Shifting your lifestyle and adding more relaxation into your week can make a huge difference. Focus on Emotional Healing – Reducing stress and focusing on spending more time relaxing is a first step to boosting serotonin. You can take this even further by taking action in key areas to remove negative emotions like fear, guilt and anger. Meditate & do yoga!
8. Exercise. A comprehensive review of the relation between exercise and mood concluded that antidepressant and anxiolytic effects have been clearly demonstrated. In the United Kingdom the National Institute for Health and Clinical Excellence, which works on behalf of the National Health Service and makes recommendations on treatments according to the best available evidence, has published a guide on the treatment of depression.
9. Eliminate processed sugar (or at least drastically reduce it) – If you have low serotonin, you may have intense cravings for sugar. This is your body’s way of trying to increase serotonin because eating sugar produces insulin, which helps tryptophan go into your brain. However, too much sugar can eventually cause addiction to sugar, insulin resistance, hypoglycemia and type 2 diabetes.
Instead, satisfy your sweet tooth in a healthy way with pure maple syrup, coconut sugar or pure honey.
10. Give more hugs, love more and fear less.
To learn more about how to treat depression, anxiety, and ADHD more naturally, my book Healing Without Hurting can teach you how.