6 Ways to Get Happier Naturally by Boosting Your Serotonin Levels

Serotonin, the ‘happy hormone’ is a neurotransmitter predominantly created in our digestive tract. It’s known to influence our mood, memory, sleeping habits, appetite, cravings, pain senses, digestion, blood vessel tone and even our body temperature regulation.

While Dopamine is responsible for that instant gratification feeling, Serotonin is all about delayed gratification for larger rewards. It helps us to hold out for better things, persevere and be patient. Low amounts of serotonin have been linked to depression and other mental health issues.

When our levels drop we start to feel irritable, impatient, uncontrollable in our impulses and have difficulty concentrating. Decreased serotonin could mean a number of things: either our brain is just creating less of it, we have fewer receptors or the receptors that exist aren’t sustaining it very well, or even that it is being broken down too soon for its effects to take place properly.

We don’t need to pump big pharmaceutical pills into our bodies to take care of this, unless it’s a complicated case. There are tons of accounts of people increasing their serotonin levels through organic therapies and even just simple exercises.

Here are some ways to boost Serotonin in your body naturally…

Eat a Serotonin-Friendly Diet

This neurotrasmitter is synthesized from an amino acid known as Tryptophan. Although you can get dietary supplements of this, it is better to take foods that are rich in Tryptophan like chocolate, oats, milk, yogurt, cottage cheese, eggs, fish like wild salmon, mackerel and tuna. Vegans can try dried dates, chickpeas, almonds, peanuts, sunflower and pumpkin seeds, spirulina, avacado, olives and bananas.

Grain-like seeds like amaranth, buckwheat, millet and quinoa also do the trick. They are high protein carbohydrates (although it is recommended to stick to a lower carb intake and get them from the right source) and are also rich in B Vitamins essential for mental health and to keep our neurotransmitters functioning seamlessly.

You can also include fermented foods and drinks in your diet. They promote digestive health and enhance nutrients in our food including B Vitamins.

As Good as they Feel, Avoid Stimulants

“An over-indulgence of anything, even something as pure as water, can intoxicate.” ~ Criss Jami

Usually, when you’re low on Serotonin, your body will try and make up for it by sending intense sugar cravings to the brain. Sugar helps in the production of insulin, which helps Tryptophan to get to the brain. However, we know that too much insulin can make your body resistant to it and create diabetes, hypoglycemia and addiction. To satisfy sugar cravings, try Stevia leaf or Lakanto and avoid artificial sweeteners at all costs.

Caffeine is an antioxidant and an activity booster with an array of benefits. However, when taken with excessive sugar or in excess by itself, it can be detrimental. Soon after its rush wears off, it gives us that quick coffee crash that leads to fatigue and dependency.

Exercise for Every Aspect of Your Well-Being

Practice yoga, tai chi, qigong or aerobic exercises like running, cycling or dancing. Even doing any of these for 20 minutes daily will send jumpstart your neuro-chemicals with joy. An interesting fact to think about is that there’s been a noticeable change in effect when people exercise from a sense of free will and optimism as opposed to a robotic, routine activity.

Basically, when you work out because you want to be healthy, and feel good, then your neuro-chemical reactions will reflect that. serotonin2Do not work out for the wrong reasons like to achieve some unrealistic body-standard and then burn yourself out, as that will have an adverse effect.

Recognize that the point is to feel healthier not just with your physical state, but mentally and emotionally as well. I’d also advise doing meditation, even if it’s 4 times a week. This can even include walking meditations, sound or guided meditations and anything that helps you disconnect and let go of stress.

It will allow your natural state of bliss to sync with this body that you inhabit.

Sunbathe

For any of our neurotransmitters to function, in fact for us to operate well in any aspect, we need sunlight. Vitamin D is part of what makes our life force energy. The best time to get optimum amount of sun exposure is from 11am to 3 pm for a minimum of 10 minutes. The sun’s UV light gets absorbed by our skin and then converted to vitamin D. So take walks, exercise, swim outdoors or just sunbathe.

Bright light in general also increases serotonin activity, however man-made light pales in comparison to natural light and cannot fulfill the bodies requirements completely. Avoid staring at blaring LED screens in the night as that actually prohibits the conversion of serotonin into melatonin which is required for peaceful sleep.

This is intricately linked to our bodies (and every other creature on Earth) circadian rhythm that is in tune with sunrise and sunset, which means having a proper sleep cycle is also necessary. Milk is also packed with Vitamin D so if you can’t get enough sun make sure you drink a glass of milk daily!

Get a Massage

stress lets break upIn a recent study conducted by Touch Research Institute concluded that massages increase serotonin by roughly 28% and decrease Cortisol (the stress hormone) by 31%. One of the studies was done on pregnant women suffering from depression.

The partners of the women were instructed to give them massages twice a week for 4 months and by the end of it, their levels had increased by 30%! Another study was on babies of depressed mothers.

The infants who were about 1-3 months old were massaged twice a week for 15 minutes for 6 weeks, and their levels shot upto 34%. Massage therapy also helps facilitating deep sleep, relaxation and is a great mood enhancer.

Heal your heart

Perhaps, this is the most important of all. Changing your lifestyle and your environment will help you to an extent, but to make lasting change, we must transform our internal environment. It will, in turn, manifest in our external environment. Learning to forgive, value and love ourselves are much needed tools to propel us forward, evolve and grow through the toughest challenges we face.

Mantras and positive affirmations help to bring a sense of peace back into our lives. Having a sense of community solidarity, a supportive friend circle or family is also important in this journey. Remember how in times of trouble, just being around a close friend or confiding in a family member washes away your stress.

Gratitude as well as remembering all the love and good times you’ve had in your life as a practice also helps free us from our pain spirals.

References

Boosting Your Serotonin Activity | Food Combining: The Little-Understood Secret to Optimal Health & Weight Revealed | 7 Foods That Could Boost Your Serotonin | 5 natural ways to increase your serotonin levels | How do I get the vitamin D my body needs? | 10 Quick Tips to Boost Your Serotonin | Eterna Legend

Newsletter Signup

Subscribe to our weekly newsletter and get the latest updates straight in your inbox!

Please share, it really helps! :) <3

Subscribe
Notify of
guest

0 Comments
Inline Feedbacks
View all comments

Latest for Members

You May Like

Four Steps to Take When your Heart has Gone Numb

“Traumatized people... often become expert at ignoring their gut feelings and in numbing awareness of what is played out inside. They learn to hide...

Experiencing Spiritual Euphoria, Unifying Your Thoughts with Your Feelings

“The best way out is always through.” ~ Robert Frost To live is to feel a breeze of curious change gently surpassing over the sea...

The Advanced Spiritual Journey: From Mind to Heart Centered Consciousness

"Your heart does not answer to your mind; Your heart reveals the deepest wishes of your soul. No amount of clever justifications or smart...

8 Signs You Have Found Your Twin Flame

Whether you believe in twin flame or not, at some point on your spiritual path you will probably come up against this concept or...

Why I Choose Self Sustenance Over Veganism

Over the years at Fractal Enlightenment we have been questioned and still find stray comments on posts about not promoting veganism and being vegan....

5 Ways How Gratitude Can Heal You

Gratitude can heal you in several ways. If you are wallowing in self-pity, self-hatred, or even an inflated sense of self-love, gratitude can be...

For Members

Seven Signs You May Have Experienced Plato’s Periagoge

“Our role in existence must be played in uncertainty of its meaning, as an adventure of decision on the edge of freedom and necessity.”...

Living On Purpose: 4 Ways to Create Meaning in a Meaningless Universe

"All the gods, all the heavens, all the hells are within you." ~ Joseph Campbell All the heroes, all the villains, all the light and...

Mythos and Ethos: A Hero’s Journey

"When you see a new trail, or a footprint you do not know, follow it to the point of knowing." ~ Sioux Proverb Mythology has...

The Psychology of Divergence, Part One

"Without deviation from the norm, progress is not possible." ~ Frank Zappa Divergent was a best-selling novel by Veronica Roth that was turned into an action...

Failure as a Conduit to Fearlessness

“We think that the point is to pass the test or to overcome the problem, but the truth is that things don't really get...

5 Parenting Tips for Homeschoolers and Worldschoolers

Each day of our lives we make deposits in the memory banks of our children.~ Charles R. Swindoll Parenting, parenting, parenting! Parenting is delightful, at...

Shadow of the Overman: The Power of the Underman Archetype

“It is not society that is to guide and save the creative hero, but precisely the reverse. And so every one of us shares...

7 Ways to Heal the Crown Chakra

“The crown chakra is located several inches above the head, but it is not connected. The crown chakra, also known as the thousand-petal lotus...

4 Calming Nature Rituals to Keep you Centered in Chaos

Nature heals. It heals your soul, rejuvenates your spirit and calms your mind. The pandemic has taken a huge toll on everyone and during...

Freedom Without Adjectives: The Marriage of Anarchy and Fallibilism

“Our highest truths are but half-truths. Think not to settle down forever in any truth. Make use of it as a tent in which...

5 Essentials Every Parent Should Know about Parenting

“Our highest endeavor must be to develop free human beings who are able of themselves to impart purpose and direction to their lives. The...

Five Signs You May be a Wild Man, Not a Boyfriend

"Words are sacred, they deserve respect. If you get the right ones, in the right order, you can nudge the world a little." ~...