Serotonin is a chemical in your brain, digestive system and blood that promotes emotional well-being. A strong correlation stands between serotonin deficiencies and depression --- a disorder in which depressive moods detract significantly from your life --- according to the University of Maryland Medical Center. Headaches may stem from depression or other factors, such as stress, blood sugar imbalances, dietary factors, poor sleep habits or medical conditions. Numerous natural remedies may promote serotonin production. If your symptoms are severe, seek professional guidance.
Light Therapy
Light therapy involves sitting near a device that omits bright light that replicates natural sunlight. According to a report by Simon N. Young, published in the "Journal of Psychiatry and Neuroscience" in November, 2007, light therapy can work as a natural serotonin stimulator and ease symptoms of seasonal and nonseasonal depression and women with premenstrual dysphoric disorder --- a mood disorder that coincides with a woman's menstrual cycle. Spending time in the sun also stimulates serotonin production. Light therapy has also been used to treat migraine headaches, tension headaches and headaches associated with depression. If you have access to natural sunlight and experience headaches or mild depression, stepping outside on a regular basis may help alleviate your symptoms. For severe symptoms, or if you do not have access to natural sunlight, talk to your doctor or therapist about light therapy options, which may be available at your clinic or conducted with a portable device at your home.
Cardiovascular Exercise
Cardiovascular activity, such as running, walking, biking, swimming and dancing, increases the firing rate of serotonin neurons in your brain, resulting in greater serotonin production and release. Exercise may also help your brain produce tryptophan --- an amino acid necessary for serotonin production --- after you've finished exercising, according to research by Young. For these reasons, exercise has been used to treat mild depression in place of antidepressants and as a supplementary treatment aid for more severe depression. Regular exercise may also help prevent or relieve tension headaches and headaches caused by emotional stress, premenstrual syndrome and depressive disorders. The Physical Activity Guidelines for Americans suggests aiming for two-and-a-half hours of moderate-intensity cardiovascular exercise, 75 minutes of high-intensity cardiovascular exercise or a comparable combination of each every week for optimum health.
Dietary Changes
After eating a carbohydrate-rich meal, your body secretes the hormone insulin, which reduces levels of many amino acids --- the building block of lean tissue --- in your bloodstream. This creates a greater proportion of the amino acid tryptophan, thus stimulating serotonin production. Because people's physical reaction to carbohydrates and other foods vary, dietary experts at Columbia University recommend experimenting with various proportions of foods at your meals. Simple carbohydrates, such as candy, white bread and fruit juice, usually provide a faster serotonin increases; however, the effects don't last long. Complex carbohydrates, such as whole grains and starchy vegetables, are healthier options because they provide more nutrients and longer-lasting serotonin increases, blood sugar balance and energy. Eating balanced meals containing carbohydrates and protein-rich foods, such as lean poultry, low-fat dairy products or fish, may also promote serotonin production. Skipping meals, eating too little and diets based on processed or "junk" foods may trigger low blood sugar and nutrient deficiencies, which may cause headaches, depressed moods and other symptoms. For best results, seek guidance from a qualified dietary professional.
References
- PubMed Central: How to Increase Serotonin in the Human Brain Without Drugs
- U.S. Department of Health and Human Services: Physical Activity Guidelines for Americans At-A-Glance: Fact Sheet
- University of Maryland Medical Center: Depression Facts and Treatment
- Columbia University: Go Ask Alice!: Serotonin and Foods?
