Boost The Way You Feel,
Increase Your Serotonin Levels Naturally!
Sounds good, doesn't it? Everyone wants to feel good and if we can do it naturally, it's a bonus. When you have chemicals in your brain pumping out at good levels, your brain can self regulate and keep you in a good and positive mood. Sometimes, because of life and our lifestyle, those chemicals can get out of balance. These chemicals are called Neurotransmitters. You have several different Neurotransmitters in your brain and body, but Serotonin is known as the "feel-good" hormone. Serotonin is also the neurotransmitter that most antidepressants work on elevating.
Serotonin is made in your brain and in your intestines. Actually, most of it is made in your intestines. Because of this, it is very important that your guts are in good condition. We don't normally think about the condition of our guts until something goes wrong. Embarrassing gas problems and bloating are not only uncomfortable but a sign that something is amiss in the workings of your gut. The worse your poop smells the worse the problem can be. Chronic heartburn or constipation and diarrhea are more symptoms that your gut needs attention. By eating lots of fiber and avoiding fast and processed foods, you can give your guts the right fuel to make a good amount of neurotransmitters. You may also want to add a quality probiotic to your regiment. Give yourself the perfect opportunity to make all the Serotonin you need for a happy brain.
I know you can't read a health-related article without someone bringing up the need for exercise to be healthy. Serotonin levels also rise significantly with a little heart-pounding activity. I know many of my patients go for walks, garden, or play with their kids and grandkids for exercise. You can get some good serotonin from that too, but I'm talking about working up sweat and heart rate. Do some aerobics, go for a swim, or walk up and down hills or stairs. This is where you'll really see an improvement in your mood. You don't need to spend hours in the gym; start with 20-30 minutes, 3 times a week. It's better if you do this exercise in the morning. Only start an exercise program, if you are healthy enough and checking in with your doctor.
How about eating the right food? Yes, you knew this was coming. You can increase serotonin by (not recommended) eating simple carbohydrates. This is one of the reasons simple carbs are so addictive. So, let's focus on better ways to increase your serotonin levels with food. Eating foods high in L-Tryptophan is a big winner. Eat foods like chicken, eggs, cheese, turkey, beef, salmon, tuna, tempeh, beans, lentils, spinach, other dark green leafy vegetables, pumpkin and chia seeds, and nuts.
There are supplements you can add to your regimen instead of taking antidepressants for a mood boost. These start with the basics like B vitamins, and fish oil omega 3's. Then, there are also herbs that can provide nutrients to your body to help make more Serotonin. Herbs like Saffron, 5HTP, or St. John's Wort can make a big difference for many people. Please don't take herbs if you are on an antidepressant. Check with your doctor first.
These strategies can be a challenge to implement at first, but will certainly make a difference in your neurotransmitter levels. Having the right balance will not only boost your mood, help your memory, and help you manage stress, but may also make you a nicer person😉.
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