Ways & How

how to increase serotonin production

how to increase serotonin production

If you are having some difficulties with the lack of serotonin production in your body, you might be curious as to how to increase serotonin production. Studies have shown that low levels of serotonin in the body, particularly in the central nervous system, can cause many problems such as depression, sleeping disorders and anxiety. If not addressed properly, these effects can be dangerous. How do you increase serotonin? Serotonin is actually a neurotransmitter that is responsible for most functions of the brain, such as moods, behaviors, depression, appetite, sleep and many others. Serotonin is produced or synthesized from an amino acid called tryptophan. To increase serotonin in the body, you first have to focus on the amino acid tryptophan – the only source of serotonin in the brain. Tryptophan is an essential amino acid that is found in certain foods. The only source of this amino acid is from food, nothing else. Increased intake of tryptophan will aid in increasing the serotonin levels in the body, which will subsequently result in a relaxed mind and mood, better concentration and good sleeping patterns.

It also can provide a certain calmness and security. However, you can promote serotonin through various activities.

  1. Drink milk regularly. Do you notice how soundly and well patterned the sleep of a baby is? This is because of the high levels of tryptophan that are found in milk, especially whey. Increase of milk consumption means increase of serotonin, which will consistently give you a good night’s sleep. Aside from milk, cheese, lean meat like turkey, and eggs are other protein-rich foods that are rich in tryptophan.

  2. Eat a balanced diet. Tryptophan is largely found in proteins but this doesn’t mean that your diet should be all protein. The human body works in synergy with everything. To get the proper nutrition needed, all should be in balance. This will help make sure everything is properly absorbed and synthesized. A balance of healthy sources of protein, carbohydrates, fats, vitamins and minerals will maximize the tryptophan content.

  3. Give yourself a good night’s sleep every night. A good and well-patterned sleep is believed to promote levels of serotonin. Make it a habit to have a good sleeping cycle. Drink a cup of warm milk at night to help you regulate your sleep pattern.

  4. A healthy body and regular exercise are also believed to promote serotonin. There are studies that show that when a person is exercising regularly, it also increases the level of neurotransmitters such as serotonin.

  5. Always have a daily time set aside for relaxation and/or meditation to give you that positive and relaxed mood. You can do yoga, meditation or have some quiet time in a relaxing and soothing place.

  6. Natural sunlight is also a good way to promote serotonin. Sunlight hinders the production of melatonin, which is a hormone that can cause a decrease in serotonin levels. Sunlight is also a natural mood elevator.

  7. Avoid too much caffeine. Caffeine can give you a good energy boost, but this effect is short term and you can feel the opposite effect a few hours later. Caffeine can also disrupt your sleeping pattern.

These are just guidelines on how to increase serotonin production. It will be up to you to really put it in use together with the right attitude to combat any depression or anxiety that you might be feeling. It is a cycle that you have to break. If you are suffering from any disorder caused by low levels of serotonin, chances are your diet is not good which causes low intake of tryptophan. Low levels of tryptophan are equal to low serotonin, which can result in a disorder. Only you can put to a stop to it. Go out and exercise, eat right and just be happy!


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