How to increase our serotonin level naturally: 8 tips

This chemical is used by our brain to regulate our mood.

There are times when we feel down and we don't know why. Nothing special has happened but we do not manage to reach a satisfactory mood. In these cases, low serotonin levels may be the cause.

A busy lifestyle, poor diet and lack of exercise cause our serotonin levels to drop, resulting in a highly variable and generally low mood. However, there are ways to increase serotonin levels, there are ways to increase serotonin in a natural way.. We will see them throughout this article.

Serotonin: the hormone of happiness

Serotonin is a neurotransmitter that is synthesized is synthesized, among many other places, in our brain.. Traditionally, it has been called the "happiness particle" or the "happiness neurotransmitter".

The reason is that serotonin is primarily responsible for regulating our mood. This neurotransmitter, which also plays a fundamental role in regulating our intestinal function, has the ability to carry out the chemical reactions necessary to increase our feeling of well-being and satisfaction. increase our sense of well-being and satisfaction..

In the same way, serotonin can help us cope better with everyday stress and tension. However, when stress levels are considerably high, serotonin tends to decrease. We therefore run the risk of experiencing a certain emotional instability.

In addition, serotonin deficiency, together with a whole set of external and internal factors, can facilitate the onset and development of any type of depressive disorder. The reason is that when our body stops synthesizing it, due to stress, dietary deficiencies, etc., we are less able to control the ups and downs in our moods. control the ups and downs in our moods..

This neurotransmitter of happiness is synthesized in our body thanks to the action of tryptophan. This molecule is an essential amino acid vital for the proper functioning of our brain. Fortunately, tryptophan is found in a wide variety of foods, so that the consumption of these foodsTherefore, the consumption of these, together with a healthy lifestyle, can help us to increase the levels of serotonin and, consequently, feel much better.

How to increase the amount of serotonin in the brain?

As mentioned above, there are ways to increase serotonin levels in our body. Although there are artificial ways to keep our serotonin levels high, there are many other natural, and much more satisfying, ways to raise it.

Below we will look at a series of a series of recommendations or tricks that we can carry out when we feel that our mood is not very positive.

1. Try to reduce stress levels

As specified at the beginning of the article, serotonin can help us handle stress better. However, when stress levels are excessive, it is stress that has a damaging influence on serotonin.

Constant stress decreases serotonin and increases our Blood levels of estradiol, the stress hormone, lowering our defenses and worsening our immune system, lowering our defenses and worsening our physical and psychological health. both physically and psychologically.

In addition, another of the effects of stress is related to food, the main pillar for the correct synthesis and maintenance of serotonin levels. When we feel stressed, our body asks us for foods rich in fats, carbohydrates and sugars; three of the main enemies of serotonin.

Therefore, it is not necessary to wait until we feel stressed, it is not necessary to wait until we feel down to start worrying about our stress. to start worrying about our stress and our diet, but the best thing to do is to maintain a healthy lifestyle that helps us to avoid, or at least counteract, this decay.

2. Varied diet rich in tryptophan

It is necessary to insist on the importance of having a nutritionally varied and balanced diet. Most foods contain tryptophan. However there are a number of them that are distinguished by having a high content of this amino acid. These are:

• Turkey and chicken meat.
• Blue fish.
• Dairy products.
• Pineapple, avocados and plums.
• Spinach, beets, carrots, celery, dates and broccoli.celery, dates and broccoli.
• Nuts (which also provide magnesium and omega-3).
• Whole grains and brown rice.
• Sesame and pumpkin seeds..
• Legumes such as chickpeas, lentils or soybeans.
• Dark chocolate.
• Spirulina algae.

Therefore, a healthy diet containing these foods on a daily basis will help us to satiate our tryptophan needs and, therefore, keep our serotonin levels high.

3. Avoid consumption of simple carbohydrates

Simple carbohydrates are highly refined sugars that are digested very quickly and have little nutritional value. have hardly any nutritional valueThey do not contain enough essential nutrients.

Foods containing simple carbohydrates include:

• Pastries and sweets with refined sugar.
• Pasta not integral.
• White rice.
• White bread.

4. Increasing omega-3 intake

In addition to tryptophan, there are many other elements present in foods that can help us increase our serotonin levels. A diet rich in fatty acids, such as omega-3promotes the production and regulation of neurotransmitters such as serotonin, dopamine and adrenaline.

One of the main sources of healthy fats is oily fish and seafood. However, there are other foods However, there are other foods such as avocado, nuts and flax, chia and hemp seeds, foods rich in alpha-linolenic acid.foods rich in alpha-linolenic acid.

5. Avoid consumption of coffee and stimulating beverages.

Beverages with a high caffeine content, such as coffee or some types of soft drinks or energy drinks, increase the secretion of adrenaline and cortisol; substances that, as we have seen before, are the main antagonists of serotonin.

In addition, these beverages are also characterized by their high sugar content, which makes them extremely exciting foods with very little nutritional value.

6. Physical exercise

It is well known that physical exercise facilitates the metabolism of serotonin and therefore increases serotonin levels.

For this reason, regular physical activity can help us keep our serotonin levels high, as it also increases our tryptophan levels.

7. Look for places with sun and lots of light

Another compound that has a powerful effect on the production of serotonin is vitamin D. In addition to food, vitamin D increases with exposure to sunlight.. The sun's rays are a very important aid in obtaining vitamin D, since it is synthesized in the skin from the sun's rays.

Thus, working in bright spaces, exercising outdoors or taking a walk in nature will be perfect allies in making us feel emotionally well and stable.

8. Sleeping the necessary hours

Lack of sleep is another of the main enemies in our fight against stress and fatigue. While we sleep our body restores our serotonin levels, so an adequate rest will help us feel emotionally well and stable.Therefore, adequate rest will also be fundamental in keeping our mental health intact.