Serotonin is a hormone that influences mood and mental functioning by regulating nerve transmission in the brain. Serotonin deficiency has been implicated in a number of conditions, such as depression and anxiety disorders. While there are many pharmaceutical options for increasing serotonin, it's also possible to boost serotonin production via a variety of natural, lifestyle-based approaches.
Exercise
Our hunter-gatherer ancestors are thought to have been much more active than we are today, which may explain in part why serotonin-related mental disorders are more prevalent in today's society.
In addition to endorphin production, vigorous exercise can also boost production of serotonin and other neurotransmitters. A study by P. Salmon published in the February 2001 issue of "Clinical Psychology Review" states that exercise has anti-anxiety and anti-depressant effects and may help protect against stress-induced mental health problems. A regular regimen of 30- to 45-minute vigorous exercise is likely to be sufficient to boost serotonin production.
Sunlight
As is the case with exercise, our agriculturally-inclined ancestors were likely exposed to far more direct sunlight than we are today. With the advent of sunscreen, indoor jobs and television came a lack of exposure to natural sunlight. The mental disorder SAD, or Seasonal Affective Disorder, is directly linked to a lack of adequate sunlight in the winter months as days get shorter and people spend more time indoors.
What is not well-known is that sunlight may play a role in other forms of depression as well. According to a study by R.W. Lam and colleagues featured in the June 30, 1999 edition of "Psychiatry" Research, regular exposure to bright white light alleviates symptoms of non-seasonal depression, such as Premenstrual Dysphoric Disorder (PMDD). In addition, postmortem brain scans of people who die during the summer show higher levels of serotonin than those who die in winter, suggesting a link between sunlight exposure and serotonin.
Diet
In addition to physical health, diet and nutrition can play an important role in the regulation of mood and mental functioning. A study appearing in the January 4, 2010 issue of "The American Journal of Psychiatry" by Felice Jacka, Ph.D., and colleagues states that women eating a traditional diet rich in fruits, vegetables and lean meats were half as likely to suffer depressive and anxiety disorders than those eating a typical Western diet of processed and fatty foods.
Tryptophan---a precursor needed for serotonin production---can be found in a variety of foods, though it is generally not sufficient to boost serotonin once ingested. Alpha-lactalbumin, a protein in milk, contains higher than normal levels of tryptophan and is one of the food products that could actually help boost serotonin production when eaten regularly, according to a study by L. Booij and colleagues featured in the July 20, 2006 issue of the "Journal of Pharmacology."
Laughter
The saying, "Laughter is the best medicine" may apply to mood and mental health as well. Laughter boosts production of feel-good chemicals called endorphins, which--in conjunction with serotonin--play a major role in mood and well-being. Laughing with friends promotes feelings of shared joy and bonding and may be helpful in boosting the production of serotonin.
References
- Clinical Psychology Review: Effects of physical exercise on anxiety, depression and sensitivity to stress: a unifying theory
- Psychiatry Research Journal: A controlled study of light therapy in women with late luteal phase dysphoric disorder
- American Journal of Psychiatry: Association of Western and traditional diets with depression
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