According to the Macalester College Health Department, serotonin is a neurotransmitter that plays an important role in a number of processes of the central nervous system. Serotonin is especially important in the regulation of mood, and a lack of it can cause irritability, affect sleep, and increase aggressive behavior. While a number of drugs can be used to balance out serotonin, natural options are also available.
Exercise
According to a study by Duke University, exercise can be as effective as medication when it comes to treating depression. Participants in the study exercised for 30 minutes three times a week to obtain positive results. A second study showed that those who keep up with their exercise habits for six months or more are less likely to have a relapse than those who give up physical activity, whether they take medication or not.
Any type of exercise will help, so make sure you choose something you enjoy. If you are out of shape or severely overweight, start with something lighter, such as walking program, which doesn't put a lot of strain on your body and will still help boost your serotonin levels, according to the Natural News website.
Eat Better
A diet missing important nutrients can severely affect your mood. According to Natural News, the B vitamins are essential to the production of serotonin, so if you don't consume enough you might experience more episodes of stress, anxiety, and depression. A B complex is the best option, since the B vitamins complement and balance out each other. Whole, natural foods are better than highly processed meals, as they conserve most of the nutrients that might be lost during cooking or preserving.
Certain foods and substances work the opposite way, Stimulants such as caffeine and sugar cause a temporary peak of energy, but also interfere with natural processes, breaking the mood balance and affecting your brain's capacity to balance out feel-good neurotransmitters.
Get Some Rest
Your body needs regular rest in order to recuperate and stay healthy. According to an article in the "National Post," lack of sleep can increase the risk for depression and other mood disorders. Another article, in the "Eastern Progress," explains that lack of sleep causes serotonin imbalance, problems with concentration, and memory loss. Aim for at least seven hours of sleep every night, and try to have a set schedule for going to bed and getting up.
References
- Duke University: Exercise Has Long-Lasting Effect on Depression
- Natural News: Eight Natural Ways to Boost Serotonin and Mood; Elizabeth Walling; May 27, 2009
- "The Eastern Progress"; Lack of sleep could cause depression; Tracy Haney; Sept. 18, 2003
- "National Post"; Lack of sleep linked to depression, other mental illnesses; Sharon Kirkey; April 13, 2009
- Macalester College: What is Serotonin and What Does It Do?
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