How to Increase Serotonin: Foods, Medications, Therapies, Activities

If you’re feeling stressed, sad, or simply not at your best lately, serotonin could be the culprit. Low levels of serotonin can lead to a variety of mental and physical problems like sleep difficulties, anxiety disorder, depression, and more. Luckily for you, there are many different techniques to boost serotonin that work in different ways!

What Is Serotonin?

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Serotonin is a neurotransmitter that allows cells in the brain to communicate with each other. It’s associated with mood, appetite, and sleep as well as muscle contraction. Your serotonin level can affect your mental health and physical wellbeing so it’s important for your happiness and overall wellness!

What is Serotonin responsible For?

Serotonin is responsible for a wide range of functions in the body and mind. It’s most well-known for its role in mood, but serotonin also affects appetite, sleep, muscle contraction, and more.

Why You Should Not Have Low Levels Of Serotonin?

Low levels of serotonin can cause a range of problems like difficulty sleeping, anxiety, depression, and more. It’s important to have healthy levels of serotonin for your mental and physical health!

Impact Of Low Levels Of Serotonin On Physical Health

  • Sleep disturbances: difficulty falling and staying asleep
  • Mood swings/depression: feeling down, sad or hopeless
  • The onset of anxiety disorders like social phobia and obsessive-compulsive disorder (OCD)
  • Obsessive thoughts that make it hard to relax or concentrate on anything else
  • Feeling tired and wired at the same time because your body is struggling to rest

Impact Of Low Levels Of Serotonin On Mental Health

  • Poor concentration and focus
  • Memory problems
  • Low self-esteem and feeling down about yourself
  • Inability to experience pleasure (anhedonia) from activities that you once enjoyed
  • Lack of motivation, especially for things that used to bring you happiness
  • Suicidal thoughts or tendencies.

Tips To Boost Serotonin

If you have low levels of serotonin, there are a few things that you can do to increase them.

Foods To Boost Serotonin

FOODS

Eat Tryptophan-Rich Foods

Foods high in tryptophan, like turkey, eggs, cheese, nuts, and seeds can help your body to make serotonin.

Take A Supplement

There are many supplements available that can help to boost serotonin levels.

Eat Carbohydrates For Breakfast

Eating carbs in the morning helps boost tryptophan, which is used by the body to make serotonin.

Take Vitamins B & C

These vitamins are essential for the production of serotonin in the body.

Probiotics

Probiotics boost the levels of serotonin in your gut, which helps to regulate mood.

B Complex Supplements

B vitamins help with serotonin production.

Avoid Sugar

Too much sugar can lower serotonin levels.

Limit Alcohol & Caffeine

Both of these substances are linked to low serotonin levels.

Medications To Boost Serotonin

There are medications available that can help to boost serotonin levels.

Take A MAOI Antidepressant

This type of antidepressant works by increasing the amount of serotonin in your brain, but it’s important to know that there is some risk involved with taking this medication.

Take SSRIs & SNRIs For Depression And Anxiety Disorders

These drugs work by increasing serotonin levels, relieving symptoms of depression and anxiety.

Natural Therapies To Boost Serotonin

Several natural therapies can help to boost serotonin levels in your body.

Exercise Regularly

Exercise stimulates the release of endorphins into the bloodstream, which increases serotonin production.

  • Endorphins have mood-boosting effects and also help the brain to better absorb serotonin.

Get Sunlight     

Sunshine is a natural source of vitamin D, which helps the body to create serotonin. Get Enough Sunlight Exposure to sunlight helps the body produce serotonin.

Practice Mindfulness

Mindfulness meditation allows you to focus on the present moment and reduces stress, which can lead to an increase in serotonin.

Do Yoga/Meditation

Practice Yoga Or Meditation Yoga and meditation both help to increase mindfulness, which can, in turn, boost serotonin levels.

  • These activities help you to relax and can improve your mood by increasing serotonin.

Essential Oils

Aromatherapy Essential oils like lavender rose and chamomile has been shown to boost serotonin levels.

Psychotherapies To Boost serotonin

Several therapies can help to boost serotonin levels in your body.

Cognitive Behavioral Therapy (CBT)

This type of therapy helps you to identify and change the negative thoughts and beliefs that may be contributing to your low serotonin levels.

Interpersonal Psychotherapy (IPT)

This type of therapy focuses on your relationships and helps to identify any interpersonal issues that may be causing you stress.

Personality Coaching To Boost Serotonin

There are several different personality types, all with unique strengths and weaknesses. Individualized and customized coaching will help someone to boost their serotonin.

Activities To Boost Serotonin

SEROTONIN

Get Enough Sleep

Lack of sleep leads to low serotonin levels. So make sure you’re getting enough shut-eye!

Listen To Music

Listening to your favorite tunes can help to boost your mood and increase serotonin.

Smile & Laugh

Laughter is a great way to boost your mood and serotonin levels!

Challenge Yourself

Taking on new challenges and trying new things helps to keep your brain active and releases dopamine, which has mood-boosting effects.

Identify Negative Thoughts & Replace Them With Positive Ones

This technique is known as cognitive restructuring and can help to improve your mood.

Handy Tips

  • First, make sure that you’re getting enough sunlight and exercise- both of which help to boost serotonin production.
  • Take supplements like omega-three fatty acids or probiotics. They help increase serotonin level.

What is Serotonin Syndrome?

Serotonin syndrome is a rare and potentially life-threatening condition that can occur when serotonin levels get too high. To avoid serotonin syndrome, be sure to follow the (natural) tips listed above. Talk to your doctor if you have any concerns.

Talking To A Professional 

If you’re struggling with low serotonin levels, talking to a therapist can be helpful. They can offer different techniques and therapies to help increase your serotonin.

Expert Opinion On Serotonin

Neuroscientists On Serotonin

NEUROSCIENTIST

Dr. Helen Fisher is a neuroscientist who has studied the link between brain chemistry and personality type. She believes that people with low serotonin levels are more likely to be introverted and have a higher need for independence.

Expert View

“Serotonin is involved in a wide range of functions, including mood, anxiety, depression, aggression, appetite, and sleep. It has been implicated in various neurological and psychiatric disorders.”

– Dr. Lisa Amir

Psychotherapists On Serotonin

Many psychotherapists believe that low serotonin levels are linked to depression and anxiety disorders. They often treat these conditions by trying to increase serotonin levels in the brain.

Expert View

“In my experience as a therapist, serotonin plays an essential role in happiness. When serotonin levels are low, people often experience anxiety and depression.”

– Dr. David Kupfer

Personality Coaches On Serotonin

Several personality coaches believe that serotonin has a significant impact on your mood and emotions. They say people with low levels tend to be introverted, have lower self-esteem. And have a greater need for independence from others.

Expert View

“Low serotonin has been linked to poor impulse control and can be a factor in addictions such as alcoholism or drug abuse.”

-Dr. Brian Littlehale

Conclusion

Serotonin is an important neurotransmitter that plays a role in many aspects of our mental and physical health. If you’re experiencing problems with low serotonin levels, there are many things you can do to boost them. From changing your diet to trying different therapies, there is something for everyone! So don’t hesitate! Follow our tips to boost your serotonin today!

A Word From Mantra Care

Your mental health — your psychological, emotional, and social well-being — has an impact on every aspect of your life. Positive mental health essentially allows you to effectively deal with life’s everyday challenges.

At Mantra Care, we have a team of therapists who provide affordable online therapy to assist you with issues such as depressionanxietystressrelationshipOCDLGBTQ, and PTSD. You can take our mental health test. You can also book a free therapy or download our free Android or iOS app.

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