4 Natural Ways to Boost Seratonin

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We hear a lot about our hormones, but there's one that you probably don't think about too often, and you should. It's called serotonin, and it plays a key role in our happiness and well-being. That's not all. When our serotonin levels in the brain are ample, then the entire body is functioning at peak performance in regulating mood, digestion, sleep, blood clotting, bone density, and even sexual desire. The best way to boost serotonin is through natural means, and our expert endocrinologists have some great advice.

1. Sunshine

Let the sunshine in!

Light exposure is essential for every human body, and when you don't get enough of it, your serotonin levels can dip. An example of this would be in autumn when we push the clocks back one hour. During the fall and winter seasons, the days are shorter and darker, and some people experience the SAD or seasonal affective disorder, a form of depression. Light therapy is one way to cope with the early darkness.

Your body requires vitamin D through foods or supplements to avoid these issues. Also, getting outdoors and being in sunlight is another way that vitamin D is absorbed through the body.

2. Exercise

Get the body moving! Not only does regular physical exercise benefit your muscles and bones and heart, but an invigorating outdoor workout in Portland (or wherever you live)  helps to boost your serotonin levels.

Exercising outdoors is wonderful, healthy, and fun! Some studies show that being active outdoors psychologically pushes us to train harder without feeling as fatigued, so you can push yourself further and reap more physical benefits.

Of course, talk with your doctor before beginning an exercise routine, but in general, physical activity is one of the best things you can do for the body and the brain.

According to the Department of Health and Human Services President's Council on Sports, Fitness, and Nutrition, it is recommended that adults get at least 150 minutes of moderate-intensity cardio exercise each week, in addition to two days of strength training.

3. Food

You are what you eat, and that old saying rings true. Nutritionists say that you can start increasing serotonin levels by eating foods that contain the amino acid tryptophan. Serotonin is synthesized from tryptophan.

Foods that also contain vitamin B6, vitamin D, and omega-3 fatty acids are all effective at building high serotonin levels.

Some of these serotonin boosters include eggs, and please eat the yolks!

Other foods to add to your diet are cheese, turkey, salmon, tofu, nuts and seeds, and leafy greens like kale and spinach.

Yogurt is another serotonin-friendly food because it helps create healthy gut bacteria in your intestines for good levels of the hormone.

4. Massage

You don't even need to see a trained massage therapist to gain the benefits.

Massage therapy performed by your partner can reap rewards. According to a study by the International Journal of Neuroscience conducted in 2004, pregnant women with depression were able to enhance their serotonin levels by 28 percent and their dopamine levels (the feel-good neurotransmitter) by 31 percent following two 20-minute massage sessions.

When serotonin levels rise, the mind relaxes as blood pressure goes down, stress hormone production decreases and muscle tissue relaxes and nerves are no longer compressed.

Massage therapy not only decreases stress and improves mood, but it can also have quite an impact on a healthier and happier brain.

Our bodies and brains are pretty incredible, and when we treat them right naturally, they respond in a healthy and happier manner. Boosting your serotonin levels is a good thing, and these four methods really work.