Serotonin is a brain chemical needed for the regulation of mood, sleep patterns and appetite. While it cannot be obtained from sources outside the body, serotonin levels may be influenced by various factors like tryptophan intake and sun exposure. It is thought to be deficient in patients with mental health conditions like anxiety and depression, and may be related to some sleep and eating disorders. There are various natural ways to promote serotonin in the body, many of which involve simple lifestyle modifications.
Light Therapy
Light is vital for the production of serotonin. Seasonal Affective Disorder--a type of depression caused by lack of sunlight in the winter months--is one example of the sun's role in mood regulation. According to Science Daily, serotonin helps prevent light sensitivity during sleep and may be decreased by a lack of natural light, resulting in symptoms like depression or insomnia.
While excessive sun exposure can be dangerous, daily exposures of five to ten minutes may be beneficial for increasing serotonin. Wearing sunscreen can help protect against the negative effects of the sun and is recommended for exposures longer than 10 minutes. Light therapy, which uses artificial lamps to simulate sunlight, may also be effective for boosting serotonin levels.
Diet
The foods we eat have a direct effect on serotonin levels in the body. Foods high in tryptophan---a natural amino acid and serotonin precursor---help provide the building blocks needed to produce serotonin. Milk, turkey, bananas and walnuts are especially rich sources of tryptophan.
Conversely, an unhealthy diet may adversely affect serotonin levels. According to the National Institutes of Health, women who eat a healthy diet of fruit, vegetables, lean meats and whole grains are less likely to experience depression and anxiety disorders than those eating a high-fat, high-sugar diet.
To help maximize serotonin production, eat a balanced diet of healthy carbohydrates, proteins and fats. Limit your intake of saturated and trans fats, sugars and refined carbohydrates, and add plenty of omega-3 fatty acids and whole grains to your diet.
Exercise
Exercise is an effective remedy for symptoms of depression and other serotonin-related disorders. In addition to boosting self-esteem, regular exercise improves circulation to the brain and other organs and can result in improved cognitive functioning. According to the National Institutes of Health, exercise triggers an increase in levels of tryptophan and other serotonin precursors that may persist even after exercise is over. In addition, vigorous exercise may help boost production of endorphins, which act as natural mood elevators and painkillers.
For best results, aim for 30 to 45 minutes of moderate-to-intense physical activity at least five days per week. Outdoor activities like team sports, swimming and hiking have the added benefit of sunlight exposure and may be less tedious than working out in a gym.
References
- Science Daily: Mood Lighting: Penn Researchers Determine Role Of Serotonin In Modulating Circadian Rhythm
- National Institutes of Health: Association of Western and traditional diets with depression and anxiety in women.
- National Institutes of Health: Motor activity increases tryptophan, 5-hydroxyindoleacetic acid, and homovanillic acid in ventricular cerebrospinal fluid of the conscious rat.
