Serotonin is a chemical manufactured by the brain that regulates mood. Low levels of serotonin in the body may contribute to depression, according to Simon N. Young, lead author of "How to Increase Serotonin in the Human Brain without Drugs." Conventional medical approaches typically treat depression and low serotonin levels with prescription drugs; however, these drugs frequently produce side effects such nervousness, insomnia and nausea. Young and other medical researchers believe that simple strategies can help boost serotonin levels naturally. Alternative therapy should not replace conventional medical treatment. Talk to your physician before employing alternative strategies to elevate serotonin levels in the body.
Exercise
Exercise is one of the most effective strategies for boosting serotonin levels, according to Young. Physical activity may increase the rate at which serotonin neurons in the brain fire, which may stimulate the production of this mood-elevating chemical. Young recommends aerobic exercise, such as walking, swimming or jogging--aerobic activity may have a more significant effect on serotonin levels than weight lifting or other non-aerobic forms of exercise.
Tryptophan
Tryptophan is an amino acid that helps the body assimilate proteins, and may help prevent niacin deficiencies, according to the World's Healthiest Foods website. This amino acid may also help boost serotonin levels in the body. Tryptophan is found in foods such as tuna, soybeans, chicken, turkey, halibut and salmon.
Exposure to Sunlight
According to Young, exposure to sunlight may help increase the brain's production of serotonin. The number of hours of light exposure per day affects levels of serotonin in the body--people who receive little exposure to sunlight tend to have lower serotonin levels and experience more frequent depression. However, a sunscreen with a protection factor of SPF 15 or greater is necessary if you plan to spend time outdoors to combat low serotonin levels.
Meditation
Mood and thought patterns may directly affect brain production of serotonin, according to Young. Meditation, an ancient practice of clearing the mind, relieving stress and releasing negative thoughts, may help elevate mood and enhance the brain's ability to manufacture serotonin. Similar practices, such as yoga and tai chi, may also be helpful.
References
- Journal of Psychiatry--Neuroscience: "How to Increase Serotonin in the Human Brain without Drugs"; Simon N. Young; November 2007
- World's Healthiest Foods: Tryptophan
