11 natural ways to increase serotonin levels

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Serotonin & ndash; it's a neurotransmitter that affects things like mood, memory, sleep and even sexuality. Increasing the level of serotonin in the body naturally, you can improve your mental health, avoid serious cases of depression and increase your motivation.

There are 11 ways in which you can do this:

1. Eat food containing tryptophan

Tryptophan & ndash; It is an indispensable amino acid that helps the body produce serotonin. Tryptophan is found in eggs, dairy products, lean meats, nuts and cereals.

2. Go to massage

Of course, there is nothing surprising in the fact that the massage improves mood, but did you know that it also reduces the level of cortisol? Cortisol & ndash; it is a stress hormone that is produced when you are in a difficult situation. The excessive amount of cortisol in the body blocks the production of serotonin.

3. More are in the sun

Those who live in the north will not be surprised by the fact that the lack of sunlight is negative affects the mood. After all, thanks to sunlight and the development of serotonin in the body begins!

4. Use more magnesium

This mineral helps to control blood pressure, regulate the functioning of the nervous cells, and also increases the level of serotonin. A large amount of magnesium is found in greens, bananas and fish.

5. Think Positively

You can increase the level of serotonin by changing your attitude to life, using positive thoughts & ndash; all this affects our brain. Remember that when you do something that you like, you will always feel better. Raising in oneself positive habits can help raise serotonin levels.

6. Eat less sugar

One of the symptoms of lowering the level of serotonin is the craving for sweets. But succumbing to temptation, you will soon face a crisis. Try to increase the level of serotonin in a more healthy and natural way.

7. Practice meditation

During the meditation, the acid 5-HIAA is produced which directly is associated with serotonin. By spending time meditating each day, you can reduce stress, lower cortisol and other stress hormones, and increase serotonin production.

8. Use vitamins of group B

The vitamins B12 and B6 are especially helpful for the production of serotonin. There are even studies suggesting that taking these vitamins helps fight depression. Allowable dosage of B vitamins for most people & ndash; 50-100 mg/day, but it is better to consult a doctor.

9. Go in for sports

Any activity that disperses blood and makes the heart work also contributes to the production serotonin. Also playing sports produce endorphins that help to cheer up.

10. Eat plenty of vitamin C

Vitamin C is closely related to mood, and also has the properties of an antidepressant. One study even showed that those who took an increased amount of vitamin C for a week felt more happy. Vitamin C is not directly linked to serotonin, but it definitely helps in the production of other neurotransmitters such as epinephrine and dopamine, which makes us feel good.

11. Take care of yourself

When experiencing stress, take measures so as not to wallow in it. The best way to deal with stress hormones & ndash; it's to stay positive and take care of yourself.