Ways to Boost Serotonin in the Brain

Serotonin is a hormone found naturally in the body which acts as a messenger between nerve cells. Low levels of serotonin can lead to depression, while normal levels lead to a state of calm. You do not have to reach for medication to increase your serotonin levels to induce the state of relaxation. You can boost serotonin in the brain naturally.

Boost Naturally

• You can increase your serotonin levels without the need of chemical intervention. A change of diet can help make you feel calm and relaxed and help you get a better night's sleep. As with all changes regarding food, moderation is the key.

  Food that naturally contain serotonin include pastas, potatoes, cereals, breads and other foods containing carbohydrates. Even dark chocolate can increase serotonin levels.

  Foods rich in tryptophan also help regulate serotonin levels as the body converts tryptophan into serotonin. Tryptophan-rich foods include poultry (turkey, chicken), milk-based products (milk, yogurt, cheese), eggs, meat, nuts, beans and fish.

Keep in Mind

• Even though you can help your body increase and maintain serotonin levels, care should be taken when consuming mood-elevating foods, because as fast as serotonin levels rise, they can also fall. A balance is needed to keep serotonin levels even. Foods high in sugar and refined starch will help serotonin levels rise quickly, but the levels will also fall quickly. Your best bet to keep serotonin levels even over a longer period is to consume foods rich in whole grains as well as proteins as the serotonin will gradually increase over time and maintain for a longer period.

  Even though food is good for a quick boost, there are other ways you can increase serotonin levels. Getting plenty of rest will help your body relax and heal. Taking a small amount of a tryptophan-rich food about an hour before bedtime will help relax the body for sleep.

  Exercise is another good way to help keep serotonin levels stable throughout the day. Only 30 minutes of light exercise, such as yoga, will give you a needed boost. Avoid items such as caffeine, sugar and other stimulants. While they are good for a quick boost, over time your body will build up a defense which will deplete the brain's chemicals.

  Spending time in the sun will help boost your mood and allow production of the body's natural chemicals to keep your mood relaxed and stress free.