Serotonin is a hormone that acts as a neurotransmitter in the human body and is also responsible for the narrowing of the blood vessels. According to the National Cancer Institute, a deficiency of serotonin is believed to cause depression. This condition is often treated with the administration of medications that inhibit the uptake of serotonin by the neurons, leaving more available in the body. Medications unfortunately are often associated with unwanted side effects, leaving the individual to weigh the benefits vs. the risks of taking them. Fortunately, you can raise your serotonin levels without turning to medications or nutritional supplements.
Step 1
Get at least 30 minutes of exposure to sunlight or bright light every day. The National Institutes of Health cite several studies that have shown a strong positive correlation between the amount of serotonin synthesized and exposure to sunlight. When exposure to sunlight isn't possible or convenient, bright light that emulates sunlight has a similar effect. Bright light boxes, specially manufactured for this purpose, can be purchased at pharmacies or online.
Step 2
Engage in physical activity for at least 30 minutes every day. According to a 2004 thesis published by the Australian Digital Theses Program, exercise increases the amount of available serotonin in the body. This creates the feeling of well-being and relaxation that are characteristic of adequate serotonin levels. Physical activities such as brisk walking, cycling and swimming all have the capacity to raise serotonin levels. The resulting feelings of well-being encourage you to continue with your exercise regimen, which can help maintain higher serotonin levels.
Step 3
Increase your consumption of foods that are rich in amino acids, such as lean meats, dairy products and skinless white meat poultry. The National Institutes of Health explain that the commonly held belief that eating certain foods high in the amino acid tryptophan will increase serotonin is unfortunately false. Tryptophan has been found to increase serotonin levels in both humans and animals. Foods that are protein-rich naturally contain a balance of amino acids, which all compete for transport to the brain after food is consumed. Tryptophan therefore cannot be singled out through the consumption of any one food. Eating a diet that contains healthy sources of protein will provide a balance of amino acids, including tryptophan.
Step 4
Choose to think optimistically. The National Institute of Mental Health cites a 2007 study that found that individuals who tended to choose a more pessimistic outcome had lower levels of serotonin. In addition, hostility is associated with decreased social support, often leading to isolation and depression. Symptoms of depression are similar to those of low serotonin levels, and most medications used to treat this illness act to increase available serotonin in the brain. Optimistic thinking also has a protective effect on overall health, including a decreased risk of cardiovascular disease.
References
- National Cancer Institute: Definition of Serotonin
- Journal of Psychiatry and Neuroscience: How to Increase Serotonin in the Human Brain Without Drugs
- The Environmental Illness Resource: Seasonal Affective Disorder (SAD) Treatment
- Australian Digital Theses Program: Serotonin as a Mediator of Fatigue During Exercise and Training
- National Institute of Mental Health: Depression's Flip Side Shares its Circuitry
