A low serotonin level can cause depression, anxiety, and mood problems. Both medication and natural techniques boost brain serotonin. Daily habits and lifestyle changes boost mental wellness. Guide to increasing serotonin without medication:
1. Get Regular Exercise
Do something active every day, like walking, jogging, yoga, or dancing. Exercise raises serotonin levels and makes you feel better generally.
2. Expose Yourself to Sunlight
You should spend time outside in natural sunlight, preferably in the morning, because it helps your brain make more serotonin.
3. Eat Serotonin-Boosting Foods
Eat foods that are high in tryptophan, an amino acid that helps make serotonin. Turkey, chicken, eggs, nuts, seeds, tofu, and dairy goods are all examples.
4. Increase Omega-3 Fatty Acids
Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts are all omega-3-rich foods that you should eat. Omega-3s are good for your brain and help make serotonin.
5. Practice Mindfulness and Meditation
Mindfulness techniques, meditation, deep breathing exercises, and yoga can help you feel less stressed, calm down, and release serotonin.
6. Prioritize Sleep
Make sure you get enough good sleep every night, because not getting enough sleep can lower your serotonin levels. Set a regular time to go to bed and make a relaxing routine for that time.
7. Socialize and Connect
Keep in touch with family, friends, and other people you care about because good relationships and social interactions can improve your mood and serotonin levels.
8. Reduce Stress
To deal with stress, learn how to relax, set priorities, handle your time, and get help when you need it. Long-term stress can lower serotonin levels.
9. Limit Caffeine and Alcohol
Limit your caffeine and booze intake because too much of either can mess up your serotonin levels and make you feel bad.
10. Practice Gratitude
Keeping a gratitude book, expressing your thanks, and focusing on the good in your life can help you develop a grateful and positive attitude.
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