{"id":2892,"date":"2019-01-17T05:48:17","date_gmt":"2019-01-17T05:48:17","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=2892"},"modified":"2021-03-22T17:04:35","modified_gmt":"2021-03-22T17:04:35","slug":"20-ways-to-naturally-uplift-serotonin","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/20-ways-to-naturally-uplift-serotonin\/","title":{"rendered":"20 Ways to Naturally Uplift Serotonin"},"content":{"rendered":"\n
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Serotonin is commonly known as the feel-good neurotransmitter.  It is technically a hormone and a monoamine neurotransmitter.  It can have a really big impact on the experience of the quality of life, overall joy, and self-esteem.  Serotonin lives in the gut and brain primarily.  <\/p>\n\n\n\n

Low levels are often associated with depression, anxiety, irritable bowel syndrome, and migraines, among other things.  Serotonin is naturally produced within the body, mostly from the amino acid 5-hydroxytryptamine (5-HTP), also called oxitriptan.  <\/p>\n\n\n\n

This amino acid (5-HTP) is created from L-tryptophan, which can be found in certain foods.  Serotonin encourages our motivation, energy, resiliency, healthy sleep, and a balanced mood.<\/p>\n\n\n\n

1. Sunlight<\/h3>\n\n\n\n

Sunlight is thought to increase serotonin, in order to produce a sense of bliss and focus, overall.\u00a0 The absence of sunlight can have the opposite effect, increasing melatonin <\/a>to aid in sleep.\u00a0 There is a clinically noted Seasonal Affect (mood) Disorder, often called SAD, which is generally said to be caused by a lack of light entering the retina (eye).\u00a0 <\/p>\n\n\n\n

This tends to happen during the winter season when the sun is out less and we tend to be indoors more.  It feels like general depression throughout the winter months.  One of the prescribed treatments for this disorder is a light therapy box, but if you don\u2019t live in the Antarctic, you can simply go outside during sunny days for a little rest and relaxation in the sun to recharge.  <\/p>\n\n\n\n

This is just one of the reasons that exposure to sunlight is noted as a great kicker for the serotonin lows!  Beyond a boost in mood, many other health benefits come from getting some rays.  <\/p>\n\n\n\n\n\n\n\n

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2. Exercise<\/h3>\n\n\n\n

This serotonin <\/a>intervention has been shown by multiple studies to improve serotonin and mood levels as effectively as medications\u2026 and it can be done a lot cheaper, too!\u00a0 <\/p>\n\n\n\n

A good balance of aerobic exercise (high-heart rate, such as jogging or biking) and anaerobic exercise (lower-heart rate and high weight, such as weight lifting) varieties, as well as maybe even mixing it up with some fun more social sports (like soccer or frisbee), can be incorporated into one\u2019s life for a healthy overall fix.  <\/p>\n\n\n\n

The results are often instant, but be prepared to re-attend to the matter up to three times per week.  If that sounds like too much, just focus on one day at a time\u2026 maybe shoot for one day per week or even one per month if that\u2019s all you feel up to.  Five days per week would be a maximum dosage of exercise to fix those serotonin lows.  <\/p>\n\n\n\n\n\n\n\n

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3. Diet<\/h3>\n\n\n\n

One quick way to boost serotonin levels is by eating simple carbohydrates<\/a>\u2026 foods such as potatoes, bread, and popcorn.\u00a0 These foods increase insulin levels, which allows more tryptophan to enter the brain where it is converted into serotonin!\u00a0 This is the acute, or fast and short-term, approach.\u00a0 <\/p>\n\n\n\n

Be careful with this approach, because it can be overdone, which can cause adverse health effects.  This is the reason that the more complex carbs, such as sweet potatoes, garbanzo beans, blueberries, and carrots are more highly recommended for long-term aid. <\/p>\n\n\n\n

These have all kinds of health benefits, as a plus!  Finally, non-carb foods that are chocked full of L-tryptophan, such as chia seeds, nuts, dark leafy greens, beans, and more, can be a great addition to the diet meant to enhance serotonin levels.  Many people may not be aware of how strongly diet can affect their mood, and may unconsciously be hindering themselves via this method. <\/p>\n\n\n\n\n\n\n\n

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4. Healthy Gut Bacteria<\/h3>\n\n\n\n

Healthy Gut Bacteria – Flora in the gut helps to balance tryptophan metabolism<\/a>\u2026 This, in turn, affects how much is made available for serotonin production.\u00a0 This is why it can be so important to have a healthy balance of bacteria in your gut!\u00a0 Psychoneuroimmunology is a concept which states that each body part (organ or system) affects the others.\u00a0 <\/p>\n\n\n\n

The vagus nerve is one direct connection the gut has with the brain\u2026 it is the farthest-reaching nerve from the brain.  This explains why having healthy gut serotonin levels can have such a large impact on your brain function.  Most of our immune system cells are located directly in our gut, likely because so much foreign contact is made there.  <\/p>\n\n\n\n

There are so many reasons to have a healthy gut\u2026 serotonin is one of them.  The foods, medications, and chemicals in our environment affect our gut.  To support a healthy gut, eat lots of natural foods (unprocessed), and intake some boosters such as the supplements and vitamins mentioned next!  <\/p>\n\n\n\n\n\n\n\n

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5. Supplements & Vitamins<\/h3>\n\n\n\n

5-HTP is made in the body from L-tryptophan.\u00a0 If one is looking to increase mood, 5-HTP is more highly recommended than L-tryptophan because it crosses the blood-brain barrier more easily and converts to serotonin more efficiently. \u00a0 This causes an effect similar to that of anti-depressant <\/a>medication.\u00a0 <\/p>\n\n\n\n

It also is noted to produce a long-term increase in serotonin levels, even after cessation of supplementation.  5-HTP can be purchased at health food stores and online.  5-HTP cannot be gained from food, but L-tryptophan can be.  L-Tryptophan can be found in potatoes, sunflower seeds, pumpkin, collard greens, turnip, and seaweed.  <\/p>\n\n\n\n

Curcumin is the active ingredient in Turmeric, and it’s a supplement that can be purchased online and provides a wide variety of health benefits.  These benefits include strong antioxidant properties, intense anti-inflammatory effects, and consequently higher serotonin levels!  Vitamins B6, B12, folate, and saffron all help with encouraging healthy serotonin levels, as well.<\/p>\n\n\n\n\n\n\n\n

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6. Reduce Inflammation<\/h3>\n\n\n\n

Inflammation <\/a>is often your body reacting to something unknown or unwanted in it.\u00a0 Therefore it can be caused by all kinds of things\u2026 how to keep it at a minimal, or at least in check, is the goal.\u00a0 Science as of late attributes almost all diseases to chronic inflammation.\u00a0 <\/p>\n\n\n\n

Therefore, it sounds wise enough for me to find ways of reducing this.  Depression is noted by Kelly Borgan, MD as a symptom of inflammation.  Inflammation is normally felt in the body by signaling a pain response to it, however, the brain does not have pain receptors, and so\u2026 it can be difficult to be aware if it is present there.  When inflammation is created in healthy people, it causes depression.  <\/p>\n\n\n\n

Anti-inflammatory treatments lower depression!  Certain foods cause inflammation, such as highly processed foods, dairy, and artificial sweeteners.  Basically, go with natural foods to curb inflammation.  Herbs such as Turmeric help to reduce inflammation, naturally, too!<\/p>\n\n\n\n\n\n\n\n

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7. Turmeric<\/h3>\n\n\n\n

Turmeric <\/a>a root.\u00a0 It is made into a spice which is commonly seen as the ingredient in curry that makes it yellow-orange in color.\u00a0 One component of turmeric is curcumin.\u00a0 Turmeric contains about 3% curcumin.\u00a0 Curcumin is a powerful antioxidant and anti-inflammatory agent.\u00a0 These things in turn help to support higher serotonin levels.\u00a0 <\/p>\n\n\n\n

In order to really notice benefits, it is important to take this in pill form, as opposed to simply using it as a spice in food.  This way, concentrated doses are able to take effect in the body.  It is also important to take this regularly, such as once or twice per day.  Like some things, this one works best when paired with another component- black pepper.  <\/p>\n\n\n\n

It is normally poorly absorbed by the bloodstream; black pepper helps with this absorption due to peperine.  Absorption is increased by 2,000%, in fact.  Curcumin is fat-soluble, so not a bad idea to take these pills with healthy fatty foods, like avocados, olives, or hummus.   Curcumin can be purchased in pill form online and in most health food stores and is noted as an effective treatment for depression.  <\/p>\n\n\n\n\n\n\n\n

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8. Saffron<\/h3>\n\n\n\n

Saffron <\/a>is a Mediterranean spice that comes from the beautiful red Crocus Sativus flower, originally found in and around Greece.\u00a0 It is often used for coloring and flavoring dishes.\u00a0 It can be found in rice dishes, chicken dishes, sauces, and lamb!\u00a0 Saffron is high in B vitamins as well as carotenoids, which increase serotonin levels.\u00a0 <\/p>\n\n\n\n

Numerous sources cite vitamins B6, 9, and 12 as working synergistically with the body to support higher serotonin levels.  Multiple studies have shown saffron extract as being equally effective as antidepressant medication, and with fewer side effects.  In order to get noticeable effects, this is good to take in pill form.  <\/p>\n\n\n\n

Also, it is important to take it regularly, such as first thing in the morning.  This is one great natural way to boost serotonin levels.  This spice can be found and purchased online and in most health food stores.<\/p>\n\n\n\n\n\n\n\n

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9. Omega-3 EFA\u2019s
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We\u2019ve already discussed the importance of getting enough sunlight. Our body cannot make its own Vitamin D, which is why exposure to the sun’s UV rays is so critical to ensuring optimal health.
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However, while Vitamin D <\/a>boosts neuron production that helps to elevate serotonin levels, the Omega-3 fatty acids found in fish and krill oil help the neurons release serotonin.
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Omega-3 fatty acids consist of the compounds EPA and DHA, (eicosapentaenoic acid and docosahexaenoic acid,) These compounds increase receptor sensitivity allowing the body to absorb more serotonin.
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Purchase your Omega-3 EFA\u2019s in supplement format. Manufacturers pack the oil into capsules or leave it as a cold-pressed oil available in a bottle. We recommend that you use the bottled variety and store it in your fridge to prevent the EFA\u2019s turning rancid.
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Recommended guidelines suggest a dose of three to nine grams to be effective in improving human health. Consume one or two tablespoons with your meals each day.<\/p>\n\n\n\n\n\n\n\n

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10. St. John\u2019s Wort
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This perennial plant with yellow flowers has used throughout the centuries for treating nervous system disorders. Today, St. John\u2019s wort <\/a>has used in treating people suffering from depression and anxiety. The potent plant polyphenols, hypericin, and hyperforin are the main active ingredients found in the herb.
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Both hypericin and hyperforin prevent the nerve cells in the brain from reuptake of serotonin neurotransmitters, allowing them to return to the body and increase serotonin levels. The compounds also increase the presence of proteins responsible for immune function as well.
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Most preparations of St. John\u2019s wort focus exclusively on hypericin and hyperforin, but different manufacturers use different concentrations of the polyphenols, with very few standardized versions of the supplement available. Most manufacturers supply the herb in powder form inside gelatin capsules for easy absorption in the body.  
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The average dose is 300-milligrams of St. John\u2019s wort extract taken three times a day for a minimum of 4-weeks, or until symptoms of mood improve.<\/p>\n\n\n\n\n\n\n\n

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11. Vitamin B
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We all know of Vitamin B<\/a> as the nutrient that turns your pee bright yellow, but what function does it serve in the body? Vitamin B9 and B12 are responsible for maintaining the folate cycle, the process where your body converts L-tryptophan into serotonin.
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A lack of Vitamin B typically associates with the development of mental health disorders, so it\u2019s a critical nutrient that requires supplementation to achieve the necessary levels for biological function. Vitamin B assists with the conversion of serotonin from 5-HTP, and without it, we run the risk of developing a deficiency in the serotonin neurotransmitter production.
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Vitamin B12 is readily available in our food. However, studies suggest that our digestive system has a hard time assimilating this nutrient from external sources. This fact means that we need to supplement with additional Vitamin B to experience the benefits of the nutrient. You can take an oral supplement or visit your doctor for a Vitamin B booster shot.
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12. Magnesium and Zinc
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The minerals magnesium <\/a>and zinc have mood-enhancing properties that elevate serotonin production in the brain. Zinc comes in food items such as oysters, red meat, and some whole grains. You can find magnesium in dark, leafy green vegetables, such as spinach, chard, and kale, as well as nuts and legumes.
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Studies show that levels of magnesium and zinc are low in depressed individuals, and supplementing with 25-grams of zinc per day for 4-weeks improved the patient\u2019s mental health. Magnesium reduces the reuptake of serotonin transmitters in the brain.
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Purchase a ZMA supplement from your online retailer and consume two to five grams daily to bolster your serotonin levels. It\u2019s important to note that it may take up to 4-weeks for your body to adjust to your ZMA intake and increase serotonin production. Make sure you choose a reputable product that has third-party verification before adding it to your supplement list.<\/p>\n\n\n\n\n\n\n\n

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13. Essential Oils<\/h3>\n\n\n\n


Essential oils play a role in reducing anxiety <\/a>and stress, and different oils contain different polyphenol compounds extracted from the plant, herb, or flower. Polyphenols are the antioxidant compounds that give herbs and flowers their medicinal properties. The flavonoids are also responsible for creating the color in plant matter as well.
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Essential oil extracts offer all of the medicinal benefits in a concentrated form, without the additional plant matter included. Smelling the oil from a diffuser allows the sinus cavities to absorb the beneficial ingredients. Take a kettle of boiling water and empty it into a large bowl. Add a few drops of lavender and almond oil and place a towel over your head.
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Breathe in the fumes deeply and relax. Perform this task at least twice a day for two weeks, to benefit from the serotonin-boosting properties of these essential oils. Studies show that Ylang-ylang essential oil increases serotonin levels in laboratory mice, and lavender blocks the reuptake of serotonin in the brain.<\/p>\n\n\n\n\n\n\n\n

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14. Berberine Powder
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This powder comes from the dried and crushed roots and stems of the plants in the \u201cBerberis\u201d family. This selection includes the barberry <\/a>tree, turmeric, Oregon-grape. Manufacturers crush the plant matter into a fine white powder and encapsulate it for human use as a dietary supplement.
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Using Berberine powder on a daily basis elevates mood and blocks the reuptake of serotonin in the brain. Studies show that a single dose of berberine powder increased serotonin levels by up to 47-percent an hour after administration. Continued use of 5-milligrams of berberine powder over the course of 12-weeks shows an increase of 19-percent in the brain’s serotonin levels.
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The same studies show that supplementing mice with berberine powder increased the production of serotonin in the frontal cortex and hippocampus regions of the brain. Berberine powder acts as an efficient mood stabilizer, and an effective treatment for depression when compared to dangerous SSRI drugs.<\/p>\n\n\n\n\n\n\n\n

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15. Acetyl-L-Carnitine
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This amino acid derivative comes from L-carnitine <\/a>and helps the body with energy production. It\u2019s a popular supplement in the fitness industry due to its ability to increase fat loss efforts. However, Acetyl-L-carnitine does more than help you burn calories; it increases mental alertness as well.
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When supplementing your diet with Acetyl-L-Carnitine, it increases the amount of serotonin in the brain’s cerebral cortex, the part that\u2019s responsible for cognitive functions such as memory, which is why it\u2019s a popular supplement for those individuals suffering from mental disorders and diseases, such as Alzheimer\u2019s. Patients who use the supplement on a regular basis report a decrease in confusion and the inability to remember the details of specific topics.
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Using Acetyl-L-Carnitine blocks the brain’s reuptake of serotonin neurotransmitters, increasing feelings of well-being and happiness. Take two to three grams of the supplement in liquid or pill format every day for 4-weeks to see an improvement in your condition.<\/p>\n\n\n\n\n\n\n\n

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16. Psychotherapy
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People who have low serotonin levels typically experience the onset of depression. Depression is a mental disorder affecting over 18-percent of the population. A lack of sufficient serotonin in one of the contributing factors to this disorder.
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People experiencing depression may find benefit in talking to someone about their emotions. While family and friends offer an excellent form of support, there may be times where you\u2019re not comfortable confessing your problems to those close to you.
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In this case, it\u2019s best to consult with a qualified clinical psychologist to get to the root of your depression and anxiety. Talking to someone relieves the pressure for your life and increases serotonin, leading to a feeling like a weight lifts from your shoulders after the session.
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Studies show that individuals who underwent psychotherapy <\/a>for a period of four months experienced a significant increase in serotonin levels. If you\u2019re feeling low, reach out for professional help and restore your serotonin through therapy.<\/p>\n\n\n\n\n\n\n\n

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17. Massage Therapy<\/h3>\n\n\n\n

If you\u2019re feeling low and stressed out, one of the best things you can do to improve your mental state is to take a massage. Studies show that those individuals who undergo massage therapy experience a release of dopamine and endorphins <\/a>that excite the pleasure centers in the brain.
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There are different types of massage therapy to consider. A Thai-style massage is a gentle, relaxing endeavor that leaves the mind and body feeling refreshed, while a deep-tissue massage is extremely painful for a novice to handle. The extra endorphins produced by a massage session improves serotonin levels in the brain.
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Women and people inexperienced with massage techniques should start with something soft, such as a Thai massage. However, when you\u2019ve grown accustomed to the style, try a deep tissue massage. This style of massage has tremendous health benefits and releases toxins from your muscular system while doubling the number of endorphins produced by a Thai-style massage.<\/p>\n\n\n\n\n\n\n\n

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18. Acupuncture
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Acupuncture <\/a>is a cornerstone of Chinese medicine and has a long history as an alternative healing therapy in China, Japan, and Taiwan. Acupuncture works by activating certain parts of the body that contain pressure points where nerves meet muscle tissue.
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A practitioner inserts a thin needle into the muscle to release the pain and pressure in the surrounding tissues. At the same, time, the body releases endorphins and dopamine that send a pleasurable feeling of relief to the patient undergoing the therapy.
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Acupuncture can increase levels of serotonin in the brain by activating neural pathways and decreasing the reuptake of the neurotransmitter. Studies of 75-women suffering from fibromyalgia show rising levels of serotonin in blood serum after undergoing acupuncture therapy.
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It\u2019s vital that you receive your acupuncture therapy from a licensed and experienced practitioner. Leaving your nerves and pressure points in that hands of a novice could end up costing you dearly.<\/p>\n\n\n\n\n\n\n\n

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19. Vagus Nerve Stimulation
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Have you heard of the vagus nerve<\/a>? It runs from the base of your skull, linking the brain stem to the lungs, heart, and digestive system. This bunch of nerve fibers also touches the spleen, liver, gallbladder, and kidneys, neck, tongue, and ears. The vagus nerve controls our involuntary nerve centers used for breathing, blinking, and swallowing, heart rate, blood pressure, plus many more.
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Anecdotal evidence suggests that we can control the vagus nerve through exposure to cold. Wim Hof is the world\u2019s leading authority on stimulating the vagus nerve, and he\u2019s so successful with his stimulation techniques that he ran a marathon in the artic, wearing nothing but shorts and shoes.
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While most people don\u2019t have the time or effort to fly to the Arctic circle to run a marathon, there are other ways you can stimulate the nerve through practical means. Try cryotherapy, where you enter a vessel and expose yourself to liquid nitrogen for a few minutes. Regular stimulation of the vagus nerve increases serotonin production in many different regions of the brain.<\/p>\n\n\n\n\n\n\n\n

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20. Magic Mushrooms and MDMA
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Our last method to uplift serotonin is somewhat unconventional. Recent scientific studies into the use of magic mushrooms <\/a>in patients who have PTSD, (Post Traumatic Stress Disorder,) shows administration of the drug in a controlled environment can improve serotonin levels.
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The active ingredient in magic mushrooms, psilocybin, stimulates serotonin production in the brain. Studies of 17-healthy individuals showed that administration of 235 micrograms per pound of bodyweight increases goal-directed behavior and enhances mood significantly. Magic mushrooms grow readily in fields and meadows where cows graze, and some grey-market manufacturers in Europe supply the mushrooms to the public for consumption.
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Likewise, studies into patients using MDMA have shown an increase in serotonin in the brain an hour after administering the drug. However, it\u2019s important to note that all of these trials occurred under medical supervision, and in no way are we suggesting that you should seek these substances out for treating low serotonin levels.
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