How to Raise Serotonin While Cortisol Is High

Serotonin is a neurotransmitter that regulates mood, appetite and cognitive functions, according to Nina Marquis and Judith Wurtman, authors of "The Serotonin Power Diet." If you suffer from depression, you may also have low serotonin levels, which are affected by cortisol, a natural hormone secreted from your adrenal glands. According to Marquis and Wurtman, cortisol levels are high in the morning and when you are stressed out. Reduce your cortisol and raise your serotonin levels by working out, incorporating more protein and carbohydrates in your diet, and practicing relaxation techniques.

Instructions

• 1

  Add more carbohydrates to your diet. A carbohydrate-rich diet is beneficial because it provides energy to maintain proper functioning. Complex carbohydrates can be found in whole-wheat products such as bread, pasta and bran, as well as beans, nuts and vegetables.

• 2

  Consume more high-protein foods. Lean meats such as fish, turkey and chicken are high in protein and supply tryptophan to your brain. According to Marquis and Wurtman, tryptophan is the precursor to serotonin. Protein can also be found in almonds, hazelnuts, cashews and macadamia nuts, as well as dairy products and eggs.

• 3

  Increase your exercise. Serotonin levels increase when you exercise for at least 20 to 30 minutes daily, according to Marquis and Wurtman. Your exercise should cause your heart rate to increase, although your heart should not be pounding after your routine.

• 4

  Practice relaxing. Relaxation techniques such as yoga, meditation and even walking can help raise your serotonin levels. Establish a regular sleep cycle by going to bed around the same time every night in order to calm your body, which lowers cortisol and raises serotonin.