According to WebMD, serotonin is a type of chemical that deliver signal from one area of the brain to the another area or what also called as neurotransmitter. This chemical effect various psychological and other body functions. Some function that affected by the serotonin including mood, appetite, memory and learning, sexual desire and function, body temperature regulation and some other behaviors.
Serotonin are often related to depression. However, this brain chemical has a series of function that many people still hasn’t aware of. Many people think that serotonin have to be reproduce using pharmaceuticals. But we also know that drugs may have some horrible side effect.
The good news is, there are ways to increase this vital brain chemical naturally. Of course, this is an interesting fact considering how the chemical can bring numerous benefit to our health both physically and psychologically.
Boost Your Serotonin with This 5 Simple Methods
1. Consume More B Vitamins
A study published in the American Journal of Clinical Nutrition reveals that supplementing your diet with B-vitamins can improve the symptoms of depression. Vitamin B6 and B12 are both effective in process of lessening depressive symptoms and prevent uncertain neural activity in the brain.
Vitamin B6 work great for the development and function of serotonin in the brain. B-complex product has countless of effect on brain chemical. So taking the supplement in your diet will help you reduce stress and depression indication.
The recommended intake of B-complex product is around 50 – 100 mg a day. If you have some symptoms like exhaustion, fatigue or chronic stress, then you should consider taking a pantothenic acid – a twice-daily 250 mg dose of B5 vitamins. That should be enough to reduce the symptoms.
2. Get Some 5-HTP
5-HTP or formally known as 5-Hydroxytryptophan is a substance that has successfully treating fibromyalgia, anxiety, insomnia, depression and hypertension. The secret is because 5-HTP can stimulate the production of the brain chemical serotonin.
Another benefit of 5-HTP is it can also help in weight loss as a result of suppression in appetite. There was a study conducted in Italian University that shown how the substance have significant impact to weight loss. Within two weeks period, female participant who consumed 5-HTP lost 10 pounds more than placebo groups who only lost two pounds.
The recommended intake of 5-HTP to boost serotonin is between 100 – 400 milligrams a day. You can take it three times in a day. After a month you will start to feel the tangible effect of taking the 5-HTP regularly.
3. Enjoy The Benefit of Massage
Everybody knows how get a massage can relax our body and help it energize. But probably many people still don’t know that it can also affect the serotonin level in our brain. Message can reduce the stress hormone cortisol. This hormone has the ability to block the production of serotonin.
According to some researches, professional massage can reduce our cortisol level up to 31%. With the decrement of cortisol, it is easier for our brain to produce optimal amount of serotonin. Moreover, massage therapy can also boost the production of “reward and pleasure” brain chemical, dopamine.
Having a simple massage therapy with a close companion will be good enough to increase the level of serotonin as well as dopamine in our brain. If you want to get a better result you can experience guided massage therapy as a premier way to boost the production of the two chemical in your brain. For those who experience an emotional upheaval and trauma, it is advisable to consult to a licensed massage therapist to help in counteracting psychological stressors.
4. Expose Your Body To Sunlight
Opening the curtain in the morning will not only help you get up but it also has a distinctive way in improving your mood. When your body expose to the sunlight, your brain self-inject itself with serotonin chemical. So do not hesitate to shower yourself with sunlight as it will bring positive effect to your mindset.
The best way to get enough sunlight for the day is by taking a quick walk for about 15 – 20 minutes every day. Walking in the morning provide at least two benefits. The first one is you’ll burn more calories and the second one it will help you prepare yourself mentally to start the day. So it will keep you healthy both mentally and physically.
The last method that works greatly to boost your serotonin level is meditation. There has been many studies that prove how meditating are very beneficial for the body. You can choose your most preferred of meditation form from various practices that exists. Each of them can be very useful for the health of your mind and body.
Transcendental Meditation (TM) might be the most impactful form of meditation in regard of boosting serotonin level. TM elevate one of the serotonin’s building blocks, 5-HIAA. That’s why many researchers believe that it’s the most powerful stimulant for serotonin.
Meditation has similar impact to therapy. It can reduce the level of cortisol in the brain. Meditation also a great way to evoke a relaxed response while suppressing the brain’s natural “fight or flight” reaction at the same time.
Another meditation form to increase the level of serotonin is Mindfulness-Based Stress Reductino (MBSR). MBSR has the ability to sensitize serotonergic receptors which is important in the production of serotonin. This type of meditation is used for military personal to help them deal with Post-Traumatic Stress Disorder (PTSD).
Source: Power of Positivity