Mental illnesses are usually treated with various synthetic medications that actually target the serotonin levels in the brain.
This neurotransmitter plays a key role in various mental disorders, and these medications inhibit its transport and improve its extracellular concentrations in the brain.
Yet, it can be naturally boosted in the following 5 ways:
- Optimize your sleep.
To boost serotonin levels, try to get up early every day, as light exposure has been linked to higher serotonin levels.
Moreover make sure you get the needed amount of sleep every night, to refresh and rejuvenate the body, as well as the nervous system. If you take a nap during the day, it should not be longer than 30 to 45 minutes.
- Manage your carbohydrate intake.
The excessive consumption of carbohydrates might make you feel sluggish, but in moderate amounts, they trigger an instant release of serotonin.
- Eat the right fats.
The function of our internal systems needs fat, and essential fatty acids are needed for the balance of the hormones and neurotransmitters. Therefore, you should consume more foods rich in omega-3 fatty acids, like nuts, seeds, fish, DHA-enhanced eggs, flaxseed products, and avocados.
- Eat tryptophan-rich foods.
Tryptophan is directly turned into serotonin in the brain, so you should increase the intake of foods rich in this amino acid, like beans, eggs, chicken, fish, nuts, and cottage cheese.
Eat them with a small amount of complex carbohydrates, like brown rice, nuts, legumes, to help the brain to process it and improve the levels of serotonin.
- Regular exercise on a regular basis.
Regular exercise boosts our mental health as well, as it stimulates the release of serotonin, dopamine and various endorphins. Serotonin and dopamine improve our mood and boost mental health. Try to exercise at least 15-20 minutes every day.
Therefore, there are highly effective ways to boost serotonin levels completely naturally and avoid medications and boost the quality of your life.