Hey there, viewers!
Are you always feeling anxious and fatigued?
Has your appetite changed?
What about sleeping issues?
Chances are your serotonin levels have gone down!
Good thing you can naturally boost it.
In today’s video, we’ll be discussing the secret to naturally improving your serotonin
levels.
Will eating salmon and turkey work?
Is it necessary to expose yourself to bright light?
Can getting a massage help?
We’ll be talking about all of these AND more...
Eat Better
Needless to say, eating is important.
Really important!
Whatever you eat has an influence on your health, including your mental health.
It's simple, the more junk and processed food you ingest, the more it will negatively affect
your mental health.
When you have a tiring day at work, grabbing a burger and french fries on the way home
is the easiest dinner option.
Or at least it seems like it.
Today, when food delivery is just a click away, we all tilt towards pizza and soft drinks.
You’d be surprised to know that unhealthy eating habits are related to psychiatric distress
in children.
A study suggested that junk food may increase the risk of violent behaviour and mental distress
in children and adolescents.
Adults will also get depressed.
This is the result of low levels of serotonin in your body.
Serotonin is a chemical messenger that regulates various processes in your body including mood,
sleep and appetite.
A natural way to increase serotonin levels is to eat foods rich in tryptophan.
Tryptophan is an amino acid that converts into serotonin in your brain.
It’s found in high protein foods like turkey and salmon.
The thing is tryptophan cannot reach your brain due to the protective sheath called
the blood-brain barrier.
By now, you’re probably thinking, “Well, why should I eat tryptophan rich food?”
These foods contain other amino acids, which are more likely to cross the blood-brain barrier
as compared to tryptophan.
Here’s a trick!
For more tryptophan to reach the brain, you should pair tryptophan foods with 25-30 grams
of carbs.
You can eat salmon with brown rice, or whole-wheat bread with turkey or cheese.
Other tryptophan-rich foods you can include in your diet are eggs, spinach, seeds and
nuts.
Research suggests that including more probiotics in your diet can increase tryptophan in your
blood.
You should eat more probiotic-rich foods like yogurt or fermented foods like sauerkraut
and kimchi.
How often do you eat junk food?
Have you noticed any difference in your mood after eating a “clean diet”?
Sound off in the comment section, and start a conversation with our Bestie community…
Get Some Natural Light
From attending online classes, to multiple zoom meetings, we’re usually caught in our
houses with artificial lights.
Surprisingly, lack of natural light is the reason for low serotonin levels.
Also, you may have heard the term “seasonal depression”, or experienced it yourself.
During winter, you feel gloomy.
In the warmer seasons, you feel happy.
Studies suggest that serotonin levels decrease in winters, and elevate during the summer
and fall.
You should go out and get some sunshine, as it helps increase serotonin levels.
Research suggests that skin can also produce serotonin after exposure to sunlight.
Always open your blinds and curtains.
This will allow natural light to come inside during the day time.
You should spend 10-15 minutes outside every day.
A routine like this will boost your serotonin.
Are you busy with work?
Take your laptop outside.
Go for a run with your friend, or perform your workout in the park under the sun.
A stroll through the forest is also productive for both your mind and body.
Actually, let’s get into more of this with our next entry...
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Exercise
Being at home all the time during the pandemic has increased our love of sitting around and
eating snacks.
This means less physical activity.
It’s why most of you might be feeling low.
Exercise can increase serotonin levels in the brain.
What’s even better is that studies suggest regular exercise can increase the amount of
tryptophan that can cross the blood-brain barrier.
This doesn’t mean you have to spend hours in the gym or try hardcore exercises!
Basic aerobic exercises will help you reach the needed serotonin boost.
Do some swimming, cycling or hiking with your friends.
You can also try skating, or just put on some music and groove!
You can also try yoga, as it’s also great for serotonin.
A good yoga session helps your mind stay healthy, and keeps your body relaxed.
Before we continue, would you like to learn about exercises that can help you grow a few
inches taller?
I bet you didn’t know about this…
Well, check out our video on these exercises.
Now back to our discussion on serotonin...
Get A Massage
From household chores to work calls.
From grocery shopping to working late nights.
We all do so much every day.
Doing all this constantly, without any break will leave you stressed and lower your serotonin
levels.
Well maybe you need a back rub.
What’s better than a relaxing spa session?
Not too much.
Massage therapy will help increase your serotonin level, and lower the stress hormone cortisol.
I know it's not always possible to go to a spa.
It can be quite expensive.
Here’s the good news.
You don’t always need to.
If you live with a partner, you can ask them to massage you.
Oh, the romance!
In a study, it was found that pregnant women who received massage therapy from a partner
twice a week felt less anxious, and had higher serotonin levels after 16 weeks.
This suggests that massage therapy is a great way of increasing serotonin without medication.
Be Happy
Now I know this is easier said than done, but you have to try.
Sometimes in the middle of hard, gruelling work, a random happy memory pops into your
head.
This not only brings a smile to your face, but can give you an energy boost.
Studies suggest that good mood increases serotonin levels.
It’s crucial to put yourself in a positive environment.
Thinking about something good can help increase the “feel-good hormone” in your brain.
It will also improve your overall mood.
Go back to your google drive, and look at all the happy pictures!
Think of any joyful and positive experiences you’ve had, like visiting a new place, a
party with friends or meeting your significant other.
You can also cook your favorite meal, and enjoy it while watching Netflix.
For uplifting your mood, try things you haven’t done in a while.
Things that create a positive space for you, whatever they may be.
From painting to baking, from gardening to music, do whatever makes you happy.
Try building a constructive environment around you.
Watch some funny or inspirational content or read some self-help books.
If you don’t like reading, listen to audiobooks and podcasts.
Practice meditation.
Some quiet time to process your thoughts is always beneficial.
Be grateful for even the little things, like a hot shower or a bowl of mac and cheese.
Make a separate journal, and write about ‘three things you’re grateful for’.
Fill it at the beginning of your day, or before bedtime.
Fill your journal on the regular, and you will see amazing results.
Always remember your mood is a complex thing.
It’s not easy to change.
Still, try to navigate your thoughts in a positive direction.
You need to know that it’s completely okay to feel low sometimes.
For some people genetics, environment and brain chemistry play a role in mood-related
symptoms.
If these symptoms start messing with your daily life, you should consider talking to
a doctor.
Want to learn more about anxiety?
Let’s keep the conversation going with a couple of more videos, shall we?
Check out 12 things you’re doing because of high functioning anxiety.
Or how about 5 foods to avoid if you have anxiety.
Go ahead, click one.
Or better yet, watch both, and learn more about your mental health.
Did you know about the natural ways to increase serotonin before watching this video?
Let us know in the comments below!