Are you looking for ways to naturally boost your serotonin levels? Serotonin, an essential hormone, is responsible for sending chemical “messages” to your brain’s reward centre. When your brain and body have enough serotonin, you feel happier, your sleep is regulated, and your cognitive functions operate optimally. A lack of serotonin may be responsible for feelings of depression, anxiety, mania, and other health challenges.
Learning how to naturally increase these “feel-good” hormones has a wide range of health benefits. The good news is that with some easy changes to your everyday lifestyle, you can boost your serotonin levels and improve your mood and overall well-being.
The link between Serotonin and Depression
While the scientific community has suggested a link between low serotonin and depression since the 1960s, studies are still ongoing to prove the exact “serotonin theory of depression.” One thing that is certain, from Harvard Medical School to the Cleveland College of Medicine, studies show those with higher serotonin levels suffer less from depression and other imbalances.
To treat symptoms of depression, doctors commonly prescribe antidepressants, SSRIs or “selective serotonin reuptake inhibitors (SSRIs) and serotonin and norepinephrine reuptake inhibitors (SNRIs) to increase serotonin levels in the brain.
In the short term, these SSRIs can be very effective, but they are difficult to quit and often come with many adverse side effects, such as:
- Weight gain
- Insomnia
- Headaches
- Dizziness
- Nausea
- Lower sex drive
- Constipation
- Agitation and
- Generally feeling “numb” about everything around you.
Given the negative side effects and difficulty in detoxing from SSRIs, many people would rather find ways to naturally treat their symptoms of depression by increasing their serotonin levels through lifestyle changes.
The danger of low Serotonin
Serotonin is widely known as a neurotransmitter, but according to recent research by the Handbook of Experimental Pharmacology, “95% of the body’s serotonin is produced in the intestine where it has been increasingly recognized for its hormonal, autocrine, paracrine, and endocrine actions.”
Produced with the help of the essential amino acid tryptophan, serotonin is then absorbed into the blood and carried through the body. It affects many necessary functions like your memory, addiction, sexuality and sleep. When your serotonin levels dip too low, you don’t feel well, everyday life becomes challenging, and you could be at risk of developing depression, anxiety or many other mental health issues. Recent studies have found that low levels of serotonin might even be responsible for chronic fatigue syndrome, fibromyalgia, Alzheimer’s, and Parkinson’s disease.
With such serious long-term health consequences, maintaining adequate serotonin levels is incredibly important for your mental and physical health.
How to naturally increase Serotonin
There are many ways to naturally increase serotonin levels. Here are five top tips to incorporate into your daily life:
Get regular exercise
The best way to naturally increase serotonin levels is to move that body! When you work out, whether it’s weight lifting, bike riding, hiking, swimming or playing team sports, your body automatically releases tryptophan, triggering your brain to make serotonin. Ever heard of or experienced a “runner’s high” after an intense workout? That’s the serotonin kicking in, giving you that sweet feeling of euphoria.
If you can exercise outside, even better! Studies show that spending time in nature boosts your serotonin levels. Once you start making fitness a regular part of your daily routine, you’ll feel so much better.
Exposure to sunlight or light therapy
Why does everyone seem happier on a beach vacation? It could be because spending time in the sun rapidly increases your serotonin levels! While we can’t all live on a tropical island, you can obtain daily sunlight by going out for a stroll, exercising outside or sitting by a sunlit window. These activities to get Vitamin D and increase serotonin are easy in the summer or if you live in a year-round sunny climate; however, research shows serotonin levels tend to take a plunge in the winter.
SAD (Seasonal Affective Disorder), aka “the winter blues,” is triggered by a drop in sunlight and serotonin levels—wreaking havoc on your mental health. For those suffering from SAD, light box therapy is the best replacement.
Eat a Tryptophan-rich diet
Tryptophan, an amino acid that converts to serotonin in your brain, can be sourced from a variety of foods. While you can’t get serotonin directly from the food source, combining high protein, tryptophan-rich foods, like turkey, salmon, nuts, and tofu, with complex carbohydrate sources (vegetables, fruits, legumes, and whole grains) will help your body convert it to serotonin more efficiently.
Studies also suggest consuming probiotic-rich foods such as kefir, kombucha, plain yogurt and fermented foods could increase tryptophan.
Lower your stress levels
How often do you laugh on a daily basis? While they say “laughter is the best medicine,” it turns out there’s a lot of truth to that. A 2021 study on laughter therapy found that laughing lowered cortisol levels and allowed natural serotonin to be produced.
There are various ways to lower your stress levels, such as yoga, massage therapy, meditation, breathwork, journaling, and talk therapy. Chronic stress leads to lowered serotonin levels and a whole host of other health issues, so finding ways to reduce your stress will benefit your overall health.
Create a strong community
Spending meaningful time socializing with loved ones, friends or even animals can increase your serotonin levels. It’s well known that a strong community is the key to many aspects of wellness. If you’re feeling isolated, reach out to people, make plans, or try a new activity to meet your friends.
You could also try volunteer work at an animal shelter or retirement home. Whatever you choose, find your community and boost your serotonin levels for better health.
How Centres for Health and Healing can help
The best ways to increase your serotonin are natural methods. However, sometimes, these methods might not be enough. If your symptoms of depression are getting worse and starting to affect your daily life, it might be time to consider professional help.
At CFHH, our expert team utilizes a holistic approach to treating depression. We focus on the whole picture, including your history, environment, and any other related conditions. Our evidence-based treatments help you get to the root cause of your symptoms, including any hidden trauma.
Contact us today to learn more about our mental health treatment programs and how we can support you.
