Serotonin is a type of neurotransmitter that is naturally produced by the pineal gland. Generally associated with the central nervous system, serotonin serves a number of functions in the human body, including the regulation of appetite, sleep, mood, temperature, endocrine function, cardiovascular function and muscle contraction. Because of its role in maintaining a good mood, boosting serotonin levels in your brain may help combat depression.
Diet
Specific foods can play an important role in influencing your serotonin levels. Items rich in carbohydrates -- including bread, pasta, rice, oatmeal and potatoes -- can increase the flow of the amino acid tryptophan to your brain, which is then used to synthesize serotonin. Although individual responses to high carbohydrate foods may vary, consuming meals or snacks with a high carbohydrate content, such as a muffin or warm milk, may result in higher serotonin production.
Light Exposure
Increasing your exposure to bright light may help boost serotonin in your brain. According to an article published in the November 2007 edition of the "Journal of Psychiatry and Neuroscience," exposure to sunlight, overcast daylight and full spectrum lamps can trigger an increase in serotonin production, which tends to be reduced in the winter or when most of your time is spent in dim lighting. Spending regular time outdoors or investing in a full spectrum lamp can help your body produce more serotonin.
Exercise
Physical activity can significantly raise your body's serotonin levels. Although the exact connection between exercise and serotonin isn't fully understood yet, the period of fatigue following an exercise session coincides with a rise in brain serotonin and improved mood. Participating in regular exercise such as running, walking, hiking, swimming, weightlifting or other sports can help you take advantage of the serotonin-raising properties of physical activity.
Positive Thinking
Changing your thinking habits may have a physical impact on your serotonin levels. By developing your positive thinking skills, either independently or with the help of a counselor or psychologist, you may be able to alter your brain metabolism to encourage higher serotonin production. Although controlling whether your thoughts are positive or negative can be a difficult task, choosing to view your experiences, relationships and life in general in a positive way may help you maintain high serotonin levels.
References
- Health Services at Columbia: Go Ask Alice: Serotonin and Foods?
- University of Bristol: Seratonin: Introduction
- "Journal of Psychiatry and Neuroscience"; How to Increase Serotonin in the Human Brain Without Drugs; Simon N. Young; November 2007
- Australian Digital Theses Program: Serotonin as a Mediator of Fatigue During Exercise and Training
