Serotonin is a significant brain neurotransmitter that is involved in many functions of the nervous system. It is found primarily in three locations in the body: the intestinal wall, central nervous system, and large, constricted blood vessels. Its use in the body includes control over appetite, sleeping, memory, homeostasis, learning, mood, behavior, muscle function and heart function, according to the National Institutes of Health. Having low levels of serotonin in the body can greatly affect your body and your behavior, sometimes causing or contributing to depression. Fortunately, there are several ways you can increase serotonin naturally.
Step 1
Exercise regularly. According to the National Institutes of Health, exercise may directly trigger an increase in serotonin. It is possible that, due to the less active lifestyles currently lived in most Western societies--societies where hard labor and effort-based rewards are not as prevalent--lower serotonin levels are created, which results in an increased rate of depression. But it is the exercise itself, and not the benefits of weight loss, increased circulation or other dividends of exercise, that can raise serotonin levels. Exercise several times a week for at least 20 to 30 minutes each session, making sure to keep the heart rate elevated for the duration of the workout.
Step 2
Shape your diet to maximize its ability to improve your serotonin levels. Tryptophan is a chemical that can greatly influence brain chemical levels. It is found in turkey but can also be made in the body. To facilitate this process, eat proteins daily to get all the necessary amino acids into your body. Milk is another good source of the nutrients needed to boost serotonin, and B6 vitamins are also beneficial--this vitamin is found in high concentrations in many vegetables, such as spinach and turnips, as well as fish and poultry.
Step 3
Expose yourself to bright light. According to the National Institutes of Health, bright light exposure is a treatment for seasonal depression, and it can also be used to boost serotonin levels. You can do this on your own by spending time out in the sun every day. You may also consider visiting tanning booths for small tanning sessions, although this must be done in moderation to avoid health dangers. You can also consider visiting a doctor to receive a bright light exposure therapy session to encourage the creation of new serotonin.
Step 4
Practice stress reduction in your life by cutting down on your obligations, setting aside personal time and establishing times to allow yourself to stress out. Stress releases chemicals that can interfere with serotonin's normal operation, which can affect you in a number of ways.
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