How to Raise Seratonin Naturally

Serotonin, also known as 5-hydroxytryptamine or 5-HT, is derived from tryptophan and is naturally produced in the brain. It is a neurotransmitter that affects many bodily systems and functions. The role of serotonin is to transmit messages within different parts of the brain. Serotonin affects mood, thermoregulation, learning, sex drive, sleep, eating patterns, pain regulation and social behavior. There is evidence that serotonin levels may play a role in SIDS (sudden infant death syndrome) and fibromyalgia. There are ways to raise serotonin levels naturally.

Instructions

Diet

1. Consume carbohydrates. Foods high in carbohydrates increase tryptophan. The increase in tryptophan increases serotonin production. Choose healthier carbohydrates such as whole grains or high-carbohydrate vegetables. Higher-carbohydrate vegetables include squash, yams and sweet potatoes.

2. Include proteins known to increase tryptophan. These include low-fat dairy products, chicken, white fish, legumes or soy.

3. Spend time doing activities you find calming. Consider adding yoga or meditation to your daily activities. Listen to calming music or spend time reading a book. Schedule regular massage therapy. Massage can raise serotonin levels. Sleep for a minimum of seven hours a night.

4. Spend time in the sunshine. Natural sunlight decreases melatonin levels. Melatonin decreases serotonin levels. You should have a minimum sun exposure of 30 minutes in the morning and an additional two hours throughout the rest of the day.

Tips & Warnings

• Avoid aspartame and caffeine, both of which can inhibit serotonin levels. Alcohol can also inhibit serotonin.

• Discuss all health concerns with a medical professional.

References

• Health Central
• Environmental Illness Resource
• Serotonin

Resources

• Read this Article in Spanish
• Serotonin and Behavior