Best Ways to Produce serotonin

Have you heard of the winter blues? Well, they happen for a reason. Science seems to think it is because of the reduced duration of daylight.

Getting sunshine can help increase the levels of serotonin in your body, and the on-going research suggests that your skin might be synthesizing serotonin.

To boost your serotonin levels using sunshine:

· Aim to spend a minimum of 10 to 15 minutes every day outside in the sunlight.

· Ideally, take your exercise routine outdoors, because exercise is another serotonin booster. Combined with sunlight, you may start to feel some tangible improvement in your serotonin levels.

However, be sure to put on sunscreen.

A study found that serotonin levels in our body increase with physical activity. To increase the serotonin levels in the body, try doing some aerobic exercises such as walking, skipping rope, jumping, hiking, and swimming.

When the body is going through aerobic activity, the release of an amino-acid; tryptophan occurs. When the tryptophan enters the bloodstream it reaches the brain, where it is converted into serotonin.

Yes, serotonin positively influences your mood. But, some research suggests that reverse might also be true, i.e. you could reverse engineer serotonin production by being in a good mood.

Happy thoughts that make you feel good and warm increase serotonin production, which further helps improve your overall mood.

To feel good and produce serotonin:

· Reflect and think about things you are grateful for.

· Look at pictures of your loved ones, pets, friends, or anything else that makes you feel happy.

· Think about the good memories that make you feel like you have never been happier.

Improving your mood with happy thoughts is easier said than done. However, if you practice, you may be able to at least partially influence your mood over time.

A gentle massage that relaxes the body can help improve the mood. When the mood changes and you feel contented, the body releases the mood-related neurotransmitters in the bloodstream including serotonin. When you are relaxed and destressing, your system inhibits the production of cortisol (stress hormone) and increases the release of dopamine and serotonin that control the feelings and happiness, as well as sleep, digestion, and appetite. 

Serotonin is produced in our body from tryptophan. Tryptophan is present in many foods that are rich sources of protein such as salmon, turkey, chicken, nuts, and seeds. It is also present in dairy products such as milk, butter, and cheese.

Research suggests that eating tryptophan-rich foods with some carbs can help the body produce serotonin. Ideally, consuming at least 30 grams of carbohydrates with a tryptophan-rich food can help the hormone make its way to your brain.