Serotonin is a neurotransmitter in the brain involved in regulation of mood. According to the National Institutes of Health, antidepressants known as selective serotonin reuptake inhibitors help alleviate depression by prolonging the time serotonin remains in the synapses between neurons. However, medication is not the only way to boost your serotonin levels.
Physical Exercise
Physical exercise can boost serotonin levels and improve your mood immediately. The Mayo Clinic says not only does exercise trigger serotonin release, but it also reduces chemicals in the immune system that can exacerbate depression. Also, by boosting body temperature, exercise promotes a feeling of calmness. You don't need to join a gym or start pumping iron to reap the benefits of exercise. A brisk 30-minute walk works just as well. Other gentle forms of exercise include swimming, biking and yoga.
Serotonin-Boosting Diet
What you eat has a significant effect on your mood. Although you might want to reach for comfort foods like potato chips and ice cream when you feel depressed, whole foods are much better for regulating serotonin. Nutritionist and lifestyle coach Mary Ann Copson recommends complex carbohydrates like brown rice, quinoa, oatmeal and whole-grain bread for a serotonin boost that won't cause a mood and energy crash later. Add proteins rich in the amino acid tryptophan, such as lean turkey, skim milk, cottage cheese, soy and beans.
Sunlight and Sleep
Regulating your sleep/wake cycle is essential for boosting serotonin levels. Get at least seven hours of quality sleep every night, and start your morning with 30 minutes outdoors. Copson says high levels of melotonin, produced by your body when you sleep, consume serotonin. Sunlight suppresses melotonin production and allows serotonin levels to rise. Try to spend at least two additional hours in the sun every day. Combine sunlight and exercise by walking or jogging in the park.
Considerations
Because decreased serotonin levels can contribute to depression, it is important to recognize when your moods affect your functioning. If you find yourself unable to get out of bed, leave the house, eat or stop eating, you may be suffering from clinical depression. Losing interest in the things that once brought you joy, crying excessively and avoiding your friends and family are other signs you may have a mental health disorder. See a doctor or therapist immediately if you feel you are in danger of harming yourself or others.
References
- Mark's Daily Apple; 10 Quick Tips to Boost Your Serotonin; Mark Sisson
- "Journal of Psychiatry and Neuroscience"; How to Increase Serotonin in the Human Brain Without Drugs; Simon N. Young; November 2007
- The Environmental Illness Resource; Easy and Natural Ways to Raise Low Serotonin Levels; Mary Ann Copson; 2007
- National Institutes of Health: SSRI Research
