Serotonin is the feel-good chemical in your brain, and when it is low, you can experience depression, anxiety, stress, fatigue or even pain. Usually your serotonin levels are replenished every night when you sleep; however, serotonin levels can wane as you get older. Additionally, some people are naturally lower in serotonin than others and benefit from boosting their serotonin levels through several different means, including medication, exercise and diet.
Step 1
Get plenty of sleep. Many people these days are bogged down with demands from work and family, and the stress can cause sleepless nights, which can result in lowered serotonin levels. Too little sleep can also slow your metabolism down. Get at least seven to eight hours of sleep per night.
Step 2
Eat foods high in tryptophan. The amino acid tryptophan helps to induce the creation of serotonin. In his book "Younger (Thinner) You Diet," Eric R. Braverman, M.D., suggests consuming tryptophan through foods such as, avocados, chicken, turkey, chocolate, cottage cheese, duck, egg, granola, milk, rolled oats, pork, wheat germ and yogurt.
Step 3
Take B vitamin supplements or eat foods that are high in B vitamins. Stress can deplete the B vitamins in your body, and one of the results of depleted sleep is stress. Foods containing B vitamins include whole grains, green vegetables and dairy products. A B complex vitamin may also help.
Step 4
Work out to boost your serotonin levels. Aerobics, weight lifting and other similar activities that leave you feeling good are beneficial for boosting your serotonin levels, according to Braverman. Additionally, activities that promote serenity, such as meditation and yoga, will also help to boost your serotonin levels.
Step 5
Avoid sugar, caffeine and alcohol as much as possible. Though these substances may make you initially feel good, they can work against you in the long run. Food and drinks that contain sugar, caffeine and alcohol can contribute to a lowered level of serotonin in your brain. NaturalNews says that an occasional glass of wine or decadent dessert are permissible; however, if you are someone who cannot stop with just a small indulgence then you may want to consider avoiding these substances altogether.
Step 6
Ask your doctor about medications. Depending on the severity of your serotonin levels, you may want to inquire about taking antidepressants, or SSRIs (selective serotonin reuptake inhibitors).
Things You'll Need
- Tryptophan
- B vitamins
- Exercise equipment
- Medication
References
- "Younger (Thinner) You Diet," Eric R. Braverman, MD, 2009
- Natual News: Eight Natural Ways to Boost Serotonin and Mood
