Lack of serotonin is one of the main causes of depression, fatigue, anxiety and insomnia, which are the characteristic diseases of the modern age.
Serotonin is also called the hormone of happiness. It has the main role to keep you relaxed and optimistic. Increasing the serotonin level is very important part in the therapy against depression and anxiety, so the experts are using it as a part of the therapy. But antidepressants are not the only way you can increase the serotonin, you can do it completely naturally. Only by adopting small changes in your lifestyle you can improve your mental health. This is important not only for those that suffer from depression but for healthy people too.
THE SIMPLEST NATURAL WAYS TO BOOST THE SEROTONIN
Carbohydrates speed up the process of releasing serotonin, you need to know that increased intake of carbs can cause damages. So the rule is: add the good carbohydrates to your healthy balanced diet. Use quality carbohydrates as rice, potato, oats and legumes.
This essential amino acid can be directly converted into serotonin, therefore it is important to increase it intake, naturally if you can. Some of the best food sources of tryptophan are chicken, fish, eggs, walnuts, legumes and chocolate. But to transform tryptophan to serotonin human organism needs vitamins B3, B6 and C, zinc and carbohydrates. If you balance well all of this nutrients you will get the amazing effect.
Omega 3 fatty acids
Fats are important for normal functioning of the organism and keeping hormones in balance. Healthy fats are also important to keep the cholesterol levels in normal and they also improve the production of serotonin. Supply your body with healthy omega 3 fatty acids from natural source. You have decent amounts in sea fish, nuts, seeds, avocado, etc.
Any kind of physical activity and exercise is the best natural way to raise the level of serotonin almost instantly. Exercise helps to improve mental health because it improves release not only of serotonin but also dopamine and endorphin. Even after you finish your workout the body continues the release of serotonin by increasing the tryptophan levels. These are probably good reasons to find 15-20 minutes a day and exercise.
You can increase serotonin level with optimized sleep of 6-8 hours. Waking up early in the morning will also help improve the levels of this important hormone. If you don’t get enough sleep afternoon nap of 15-30 minutes will help rest and fill up to continue the day. Too much sleep can cause lack of will and tiredness so it will be harder for you to function normally.
Level of serotonin is linked to light that we have around. There are people that suffer from depression when fall comes because serotonin level drops when there is not enough sunlight. So to keep the serotonin in balance, make sure you go out and get enough sunlight and also ensure your living and working areas are well illuminated.
No coffee and alcohol
even though they can improve your mood at the beginning, excess use of caffeine and alcohol can drop the serotonin level and it is good to avoid food that contains caffeine and alcohol.