8 Ways To BOOST SEROTONIN (The Happy Hormone)

 The Top 8 Ways To Boost the  happy hormone called serotonin

Serotonin is neurochemical made by your  body that helps you to feel cheerful, happy and in a state of well-being.

It’s involved with keeping your mood stable,  helping you to focus, stay calm and pay attention.                            Symptoms Of Low Serotonin Stress & Irritability 

Unfortunately many people have low  levels of serotonin and this can cause  you to feel irritated, stressed  and you may suffer with anxiety.

Low Self-Esteem People with low  serotonin levels also often have low self-esteem, Depression perceiving that   the world is an unfriendly place and  this can even develop into depression.

Impulsive Cravings Low serotonin can also cause  you to crave short-term highs from eating junk  foods, binge eating, alcoholism, or drug use.

Disrupted Sleep It can also disrupt your  sleeping patterns, possibly causing oversleeping  or waking up many times during the night.

IBS And serotonin also helps to maintain normal digestion, so without enough you may develop  irritable bowel syndrome or chronic diarrhea.

Fortunately there are some  simple and natural ways to boost your serotonin levels  to overcome these issues.

1. Tryptophan If you wish you can  

take supplement containing 250mg l-tryptophan, 45  minutes before you to bed, on an empty stomach.

Tryptophan crosses the blood-brain barrier and  is converted to "the happy hormone" serotonin.

By boosting serotonin, tryptophan enhances your  mood, and helps you access and store memories.

People usually take this at night  because it helps them to fall asleep,  

and get a deeper more restorative sleep, which is essential when it comes  to balancing your brain chemistry,  and overcoming depression,  anxiety and other issues.

Make sure to use Tryptophan on an empty stomach,  as proteins can block your  ability to absorb it properly.

2. Sunlight Exposure

Many people feel down, sad and depressed  in the winter because they aren't  being exposed to enough sunshine.

This is why there is higher rates of depression  in Iceland for example, where they may only get  around 4 hours of daylight in the winter  because of the countries high latitude.

When sunlight enters your eyes, it  stimulates parts of your retina that  tells your brain to make and store  more serotonin (the happy hormone)

When the UV rays contact your skin, it  also triggers the production of Vitamin  D which reduces stress hormones  (cortisol) and raises serotonin.

This is why people feel much better,  calmer and happier when they are  sunbathing on a beautiful beach.

I for example have had some of my most  creative ideas whilst sitting in the sun,  because of how it improves my mood  and allows me to think more clearly.

Start taking slow walks outside at least  45 minutes each day whenever you can,  even if there is cloud cover.

The essential oils that are released  from the plants and trees also have a  soothing effect that can help to  balance out your nervous system.

3. Prebiotics

Did you know that 95% of the serotonin in  your body is made by EC Cells in your gut.

In order to activate these EC  cells, you need to have lots of friendly bacteria and other healthy  microbes living in your digestive tract.

Unfortunately junk foods, medications,  artificial sweeteners and stress can all  cause imbalances in this bacteria, which can  lead to depression, anxiety and mood disorders.

This is what we call the gut-brain connection.  The microbes that live in your gut produce neurotransmitters like serotonin, Gaba and  dopamine to keep your brain chemistry in balance.

Fortunately it's very easy  to fix your microbiome by eating lots of prebiotic and probiotic rich foods.

I recommend sauerkraut, kefir and kimchi.

In terms of boosting serotonin however,  you want to each foods rich in an  prebiotic called Oligosaccharides ,a type of plant sugar which feeds  certain microbes in your gut,  that stimulates EC cells to make more serotonin.

Chicory root and Jerusalem artichokes  are the richest source of this prebiotic.

But you can also get it from asparagus,  onions, garlic, leeks, berries,  and watermelon.

4. Exercise. 

                                                         Start performing at least 30 minutes  of aerobic exercise 2x per week, such as jogging, biking, swimming or  anything that gets your heart pumping

Studies show that motor activity  speeds up the brains ability to convert tryptophan into serotonin,  therefore boosting your serotonin levels.

This is why exercise is always recommended  for anyone with mental health problems.

Exercise also triggers reward centers  in your brain by boosting dopamine ,which can make you feel more  pleasure and less depressed/anxious.

5. Stop Snacking

When you snack frequently through  the day, you continuously raise a hormone called insulin which helps to  keep your blood sugars under control.

However snacking for years causes  insulin resistance. This stops the  hormone from transporting nutrients  to your brain such as tryptophan.

This can lead you to having  lowered serotonin levels, and blood sugar fluctuations that can  make your mood go up and down easily.

So stop snacking and start eating 2 solid  meals per day. Adding lots of healthy nutritious vegetables, proteins and fats to help  normalize your hormones and neurotransmitters.

6. Manage Stress

Whenever you feel stressed or anxious, your adrenal glands release a hormone called  cortisol, as part of the fight/flight response.

Cortisol works with serotonin to keep you alert and ready to escape/fight in  a life threatening situation.

However too much cortisol  over time lowers serotonin, eventually causing a chemical  imbalance in the brain.

So start taking steps to manage your stress.

Consider getting a massage once or twice per week, as this has been shown to lower  cortisol and boost serotonin.

Taking long walks can counter stress, Along with drinking herbal  teas like passionflower,

And cutting out caffeine and  stimulants from your diet.

7. Improve Sleep

The best way to lower stress  (cortisol) and feel calmer, more focused and happy (serotonin)  is by getting more sleep.

Start going to bed 1 hour earlier and giving  yourself time to relax before sleeping.

Turning off all your devices and blocking  as much light from the room as possible.

Try to go to bed at the same time every  night and wake up at the same time.

This will help to synchronies your bodies  internal clock (circadian rhythm) and  regulate the amount of serotonin  that you brain stores and uses.

8. Recall Happy Events

Research has uncovered that people who  spend more time remembering 'specific' and happy memories have lower rates of depression.

I recommend writing a list on your  phone or in a journal of specific  memories from your life that give you  a sense of joy, laughter and pleasure.

You can go back and read these through regularly to train your brain in focusing on  positivity rather than negativity.

This stimulates the release of  endorphins and other healthy brain chemicals that improve your mood and  also help regulate serotonin/cortisol.

So as a quick summary, here's the 8 things that  you can do to boost the happy hormone serotonin

SUMMARY                                            1. Take 250mg L-tryptophan before b   2. Get more sunshine (45m+) Daily       3. Probiotic & Prebiotic Foods               4. Aerobic Exercise (30m) 2x Weekly.   5. Stop Snacking (To Increase  Insulin Sensitivity) (TO HELP  TRYPTOPHAN AND FUEL CROSS INTO YOUR BRAIN)                                     6.Manage Your Stress (by getting a massage or drinking passionflower tea) 7. Improve Sleep by going to bed at more regular times and turning  off all    devices and light sources.                     8. Journal and recall happy  moments of joy from your life.