Serotonin is called the hormone of happiness, well-being and love. It regulates the work of the central nervous and digestive systems. Its correct level is extremely important – it is thanks to serotonin that we can fall asleep, we feel good, we are less aggressive and we are not prone to obsession.
In people in love, the concentration of this hormone is very high, but it fluctuates easily – that’s why they so often experience happiness alternately with sadness. Serotonin levels can be increased with drugs, but it is worth trying to supplement it with five XNUMX% natural ways first!
- Eat good fats – fat is necessary for the proper functioning of the body. While many people, when they hear the term, think of “bad” fats, which cause weight gain and other health complications, it is very important to supplement the “good” ones. Everyone needs fatty acids for the proper functioning of neurotransmitters and neurons, including serotonin. For this to happen, make sure your diet does not run out of omega-3 fatty acids contained in omega-3 eggs, flaxseeds, seeds, fish, nuts and avocados. Good fats are also essential for maintaining normal levels of good cholesterol. If you feel that food does not provide you with enough of them, you can take supplements containing them.
- Sleep as much as you need – that is, no more and no less than 7-8 hours. Lying in bed for too long won’t make you feel better – while it’s often tempting, getting up early is better. The effect of light is related to higher levels of serotonin, and when you sleep most of the day, you lose this opportunity. It’s all about balance – you shouldn’t sleep too little or too much. Your body needs sleep, but too much of it will make you sleepy even when you’re awake. Lack of exercise reduces the secretion of serotonin.
- Limit carbohydrates – Consuming them in excess causes drowsiness and lowered mood. You should not give them up completely, but the ideal diet contains both a lot of protein and carbohydrates. The menu cannot be based only on the latter ingredient. Carbohydrates give temporary satisfaction because they immediately release the secretion of serotonin, but this effect is short-lived and in the long run harmful.
- Eat food with tryptophan – there are products rich in this amino acid, which is converted directly into serotonin – chicken, fish, turkey, cheese, beans, eggs, nuts. It works best when consumed with a small amount of healthy carbohydrates.
- Don’t avoid traffic – regular physical activity brings many benefits, also in the case of mental health. Exercise stimulates the secretion of many beneficial hormones: serotonin, endorphins and dopamine. They work together to improve your mood, even exercising for 15-20 minutes every other day will bring results.