How to increase serotonin to be happy without using drugs

Serotonin is a neurotransmitter that the body uses to send messages between nerve cells. Many know her as ““happiness hormone” because mood seems to play a key role. But what to do to increase serotonin without using drugs?

for the site Medical news todaySerotonin “appears to play a role in mood, emotions, appetite, and digestion.”

Furthermore, they underline that “like l precursor of melatoninhelps regulate sleep-wake cycles and the biological clock.”

It is also related to sexual functionblood clotting and even bowel movements.

On the other hand, when there is a low concentration of this substance in the body, it can cause bad mood, difficulty sleeping, anxiety or even depression.

In fact, the researcher Alec Coppen he published a work in the prestigious magazine The British Journal of Psychiatry in which he launched the appeal “Serotonergic hypothesis.

and pointed that adding tryptophan to a monoamine oxidase inhibitor (MAOI, the first type of antidepressant discovered) increased the potency of the latter’s effect.

What to do to activate serotonin without drugs

Brain chemicals, environment and genetic factors likely play a role in its development, but more research is still needed in this area.

In any case, it is very important to know how to increase serotonin naturally. and the site Health line provides some examples:

Change your diet

You can’t get serotonin directly from food, but you can tryptophan, an amino acid converted to serotonin in the brain. It is mainly found in protein-rich foods, such as turkey, salmon and tofu.

Research appeared in the publication of US National Institute of Health (NIH).) suggest what to eat carbohydrates that increase insulin and tryptophan-rich foods can help more tryptophan reach the brain.

And they recommend eating tryptophan-rich foods in between 25 and 30 grams of carbohydrates.

Do more exercise

Exercise triggers the release of tryptophan into the blood and decreases the amount of other amino acids, creating an ideal environment for more tryptophan to reach the brain.

He Aerobics exercises at a level you are comfortable with seems to have a beneficial effect. Some positive aspects:

• I swim

• Riding a bicycle

• Walk fast

• Run

massage therapy

A 2018 review of studies also published in NIH highlights that massage therapy can benefit various conditions, such as anxiety, insomnia and prenatal depression.

Massage therapy can increase levels of serotonin and dopamine, another mood-related neurotransmitter.

While you can consult a licensed massage therapist, it’s easier and no less effective Swap 20 minutes of massage with your partner, family member or friend.

More in the sun and light

Ride time in the sun appears to help increase serotonin levels, warns another scientific study.

In case of permanent rain, difficulty going outdoors or risk of skin cancer, serotonin increases exposing yourself to the bright light of a phototherapy box.

Induce mood

Can good mood help increase serotonin levels? Previous research from 2007 suggests that thinking about something that makes you feel good can help increase serotonin in the brain.

The options to try are:

• Visualize a happy memory

• Think of a positive experience with your loved ones

• Look at photographs of things that make you happy, like your pet, favorite place, friends, children when they were little.

Manage stress levels

Chronic stress can lead to low serotonin levels and other health problems. Reducing it will not only benefit your mood but also your overall health.

Some ways to reduce stress may include:

• Practice yoga

• keep a diary

• go to therapy

• Practice deep breathing

• Listen to relaxing music

Have an active social life

Definitely lead an active social life It is fundamental to many aspects of well-being. So, studies have found this out spend time with loved ones It can also increase serotonin levels.

Even spending time with or hugging animals leaves clear signs of these benefits.

Another option is to try volunteering at an animal shelter for an extra serotonin boost.