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Natural Ways to Improve Serotonin & Norepinephrine Production

Serotonin and norenephirine are neurotransmitters that help the body to regulate mood. Serotonin is made by a neurotransmitter called tryptophan, and norenephirine is made by tyrosine. This is important to know because tryptophan and tyrosine work through opposition, meaning that in order for serotonin levels to increase, norenephirine levels must decrease and vice versa. While it is not possible to simultaneously increase serotonin and norenephirine, certain activities will increase them independently.

  1. Food

    • Serotonin is linked to diet more than norenephirine. Foods that are rich in carbohydrates like bread and grains increase serotonin levels. Norenephirine levels are increased by eating foods rich in protein like meat and eggs. Levels of both can be increased by alternating--having a breakfast that is rich in carbohydrates, and then a lunch filled with protein.

    Exercise

    • Exercise improves the functioning and elevation of serotonin and norenephirine. Serotonin levels are increased to release endorphins, and norenephirine levels are increased to provide extra circulation, energy and alertness when exercise causes short-term stress. Mild forms of daily exercise that increase neurotransmitter levels include walking, stretching, yoga or jogging for at least 30 minutes per day.

    Amino Acid, Vitamin & Herbal Supplements

    • Nutrient therapies such as targeted amino acid therapy (TAAT) naturally increase the levels of deficient neurotransmitters. L-Tyrosine, 5 hydroxytryptophan, and L-Phenylalanine are some amino acids used in TAAT. Vitamin supplements such as vitamin C, B-12, magnesium and folic acid also will help. St. John's wort and ginkgo are herbal supplements that operate on neurotransmitter activity like SSRI antidepressants. Before beginning any new vitamin or herbal regimen, consult with a physician to avoid potentially dangerous side effects.

    Medical Acupuncture

    • Medical acupuncture combines contemporary biomedical practices with traditional acupuncture to provide patients with an integrated method for increasing neurotransmitter activity. Medical studies have shown that acupuncture, in conjunction with the anti-depressant Prozac, has been proven to increase neurotransmitter activities.

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