The chemicals which transmit signals from one to another area of the brain are called neurotransmitters.
One of the most important neurotransmitters is serotonin as it affects various body functions, as well as cells linked to sexual desire, appetite, mood, sleep, changed behavior, learning, temperature regulation, and memory.
Serotonin is often linked to depression, but some of its other functions are not known by most people. Thus, they believe that they can reproduce this brain chemical by the use of certain prescribed drugs, which in turn may cause various adverse effects.
On the other hand, the reduction of serotonin levels may be caused by various chronic and acute diseases. Luckily, there is a natural way to increase the levels of serotonin in the brain, in order to enhance your physical and mental health!
Here are 5 ways to elevate the serotonin levels in the brain:
- B Vitamins
Vitamin B6 is extremely helpful as it boosts the function and development of serotonin. It has significant effects on brain chemicals, so B-complex products are advised to be taken by people prone to stress.
Moreover, vitamin B6 and B12 relieve the symptoms of depression and prevent erratic neutral brain activity. According to a study published in the American Journal of Clinical Nutrition, a diet supplemented with B-vitamins was extremely useful in the case of depression and depression-like signs in older adults.
Therefore, the recommended daily dosage of B-complex supplements is 50 to 100 milligrams. Moreover, in the case of chronic stress, fatigue, and exhaustion, people should take pantothenic acid daily, and B5 vitamins in 250 mg dosage will effectively improve the condition.
- Take 5-HTP
Initially known as 5-Hydroxytryptophan, this substance stimulates the production of serotonin, and it was found to efficiently treat insomnia, depression, hypertension, anxiety, and fibromyalgia.
Also, it suppresses appetite, so it is also useful in the process of weight loss. According to one Italian study which included women, those who consumed it lost 10 pounds extra weight in 2 weeks, compared to the placebo group who lost only 2 pounds in the same period.
It is recommended to be taken in multiple doses during the day, from 100 to 400 mg. After 4-6 weeks, the effects of its use will be noticeable.
- Enjoy the Light
You have surely noticed so far that people are generally in a better mood on a sunny day, as the brain releases serotonin. A little sunshine positively affects the mood, even on cloudy and colder days.
Hence, 15-20 minute walk, once or twice a day will significantly improve your health. If possible, try to walk in the morning, as you will burn more calories then, and you will be fully prepared for the upcoming day.
Therefore, a walk in the morning can keep you in shape and will stimulate the production of serotonin in the brain.
Meditation has been shown to provide numerous physical and psychological benefits in numerous scientific studies, and it boosts the serotonin release.
The Transcendental Meditation (TM), is the most effective and useful meditation method for stimulating serotonin. Experts claim that it strongly boosts serotonin levels due to the increasing of 5-HIAA- which is one of the building blocks of serotonin. Moreover, scientists have discovered that the elevated serotonin levels are directly linked to elevated 5-HIAA levels.
Moreover, meditation reduces the levels of cortisol in the brain, the stress hormone, and leads to a relaxed brain response while repressing the natural “fight or flight” brain reaction.
Furthermore, mindfulness-based stress reduction (MBSR) is another meditation practice which raises the levels of serotonin, and additionally sensitizes the serotonin receptors.
One interesting fact is that this meditative technique is used by the military personnel exposed to Post-Traumatic Stress Disorder.
Massages are extremely beneficial for health, but only a few know that they directly affect the serotonin levels as well. Namely, they reduce the levels of cortisol, which obstructs the production of serotonin.
Numerous researchers claim that professional massages lower the cortisol levels by 31%, meaning that the production of serotonin is thy stimulated.
Massages also boost the production of dopamine, which is the “reward and pleasure” brain chemical.
Experts suggest that guided massage therapies are the best, extremely effective way to raise the serotonin and dopamine levels in the brain while providing various other health benefits at the same time.
Use every chance to enjoy a massage, and people who lead a stressed, traumatic lives should visit a licensed massage therapist.