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Writer's pictureShannon North

4 Steps to Boost Serotonin

Updated: Dec 14, 2021

Wellbeing without craving. Craving can be emotionally exhausting and depletes serotonin. Feelings of constant craving can arise when we lose some form of stability in our lives, try to restrict areas of our lives due to social conformity or are trying to “manifest” the next best thing. Exhausting. Not to mention with your now depleted serotonin supply, you can feel depressed and anxious. Good news……we can stop the cycle of constant craving and raise serotonin naturally. First, we can start by intentionally shifting our focus to that which we are thankful for. You can do this by pausing and reflecting on what’s working for you and journaling three things that are working daily. Second, stop being hypnotized with want and comparison. Do the work to find your authentic self. Lastly, because some craving is inevitable, raise serotonin levels with help from tryptophan.


Your body makes serotonin to help your brain cells and other nervous system cells communicate with each other. Most of us have heard that serotonin helps to regulate anxiety, happiness, and mood. However, serotonin also plays a role in bone health, sleep patterns, cognitive function, appetite and intestinal health. Lack of serotonin in your brain may cause depression, anxiety, intestinal irritability and sleep trouble. Serotonin is made from the essential amino acid tryptophan. This amino acid must enter your body through your diet and/or supplements. The good news is, there are several ways we can help boost serotonin.



Boost Serotonin Naturally

Food- Tryptophan is an amino acid that’s converted to serotonin in your brain. If eaten with carbohydrates, there is a better chance tryptophan crosses the blood-brain barrier. It’s best to eat tryptophan foods with 25-30 grams of carbohydrates.

· Oatmeal with almonds and bananas

· Yogurt with spirulina and granola

· Beans and rice

· Tofu and noodles

· Whole grain toast with pumpkin, cashew or almond butter


Exercise- Exercising triggers the release of tryptophan into your blood while decreasing the amount of other amino acids. This creates an ideal environment for more tryptophan to actually reach your brain. Aerobic exercise is best; such as hiking, dancing, swimming, biking, and brisk walking.


Nature and Light- Spending time in sunshine and nature increases serotonin levels. Try to spend at least 15-20 minutes a day outside in natural sun light, walking in a green space. You can also try a light box.


Mood Induction Meditation- A visualization meditation practice can increase serotonin. During mediation, visualize a happy memory, think of a positive interaction with a loved one, focus on your favorite place or loving relationships with your pet. Meditating on something that makes you feel good can help increase serotonin and raise levels of compassion…….. a win win.


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