Foods & Activities To Raise Serotonin

Serotonin is a neurotransmitter, or brain chemical, that sends signals between your nerve cells and areas of the brain and helps regulate your moods, body temperature, behaviors, appetite and sleep. While healthy serotonin levels are linked with positive moods and restful sleep, serotonin deficiencies are linked with depression and insomnia. In addition to medications, when necessary, altering your lifestyle and eating habits may improve your serotonin levels. If low moods or sleep difficulties detract significantly from your life, seek guidance from your doctor.

Carbohydrate-Rich, Low-Fat Foods

Carbohydrates provide glucose, your body's main dietary source of energy. Foods rich in carbohydrates and low in fat may boost production of serotonin, and the calming brain chemical melatonin. Since refined foods, such as white bread and candy, digest less efficiently and may disrupt your blood sugar levels and moods, choose complex varieties most often. Valuable options include whole grain breads, oatmeal, brown rice, popcorn, fruits and vegetables.

Protein-Rich Foods

Protein provides amino acids, those building blocks of lean tissue that play an important role in your brain chemistry. When paired with carbohydrates, the amino acid tryptophan helps your brain produce serotonin, according to the National Sleep Foundation. For improved serotonin levels, try eating tryptophan sources, such as low-fat milk, yogurt, turkey, chicken and soy, with carbs. Top whole grain bread with sliced turkey, for example, or eat plain yogurt with fresh fruit.

Regular Exercise

Physical activity, particularly aerobic activity, may also boost serotonin levels. According to a report published in the "Journal of Psychiatry and Neuroscience" in November 2007, the National Institute for Health and Clinical Excellence in the United Kingdom recommends exercise in place of antidepressants, since the ratio between risks and benefits of antidepressants is poor in cases of mild depression. The report also suggests that people who exercise regularly at a familiar level, meaning you do not push yourself beyond your limits, seem to reap most mood-boosting benefits. If you are currently inactive, gradually incorporate activities, such as walking, jogging, dancing or biking. Choosing activities you enjoy and exercising with a friend or loved one may help keep you motivated and increase your likelihood of reaping emotional benefits.

Stepping Outside

Your body requires less serotonin during sleep. Since your brain equates darkness with sleep, it produces less serotonin if you linger in dark places too long, according to "Prescription for Herbal Healing" by Phyllis A. Balch. Seasonal affective disorder is an example of what can happen without sufficient sunlight. If you have the disorder, your brain produces too little serotonin during darker seasons, such as the winter months in Northern states. As a result, you're prone to sadness, lethargy and other depressive symptoms. If you spend little time outdoors and experience low moods during the day, try stepping outside or going for a neighborhood walk. If you don't have access to sun, fresh air may boost your mood somewhat. Ultraviolet lamps, also called "sun lamps," may also prove helpful.