How to Improve Seratonin Levels

Serotonin is a natural chemical in the human brain that is largely responsible for regulating sleep patterns and controlling depression. When this chemical becomes out of balance, individuals can suffer from symptoms of depression and/or insomnia. While there is a plethora of mood-stabilizing prescription drugs and over-the-counter remedies available, there are several ways a person can increase serotonin levels without medication.

Things You'll Need

• Comfortable workout clothes
• Fish oil supplement

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Instructions

• 1

  Proteins contain small levels of tryptophan which can increase serotonin production.

  Add more protein-enriched foods to your diet, particularly such items as turkey, chicken, cheese and eggs. Turkey contains tryptophan which can convert chemicals in the brain to serotonin. Other proteins contain smaller amounts of tryptophan which can also lead to increased serotonin levels when included in a daily diet. Eat fatty fish and seafood such as salmon or sardines to increase levels of EPA and DHA in the body. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic aci) are an essential Omega-3 fatty acid that is thought to increase serotonin and decrease depression according to a study performed by the American Journal of Psychiatry in 2003. Aim for at least one gram of proteins that contain EPA and DHA each day or take a fish oil supplement that contains at least one gram of EPA and DHA each day.

• 2

  Carbohydrates can be used as a quick-fix for releasing serotonin.

  Do not avoid carbohydrates. Carbohydrates contain sugars which can trigger an instant release of serotonin in the brain. Carbohydrates are a quick-fix, but should not be the only thing you use to increase serotonin in your diet. Pair healthy carbohydrates such as whole grain breads and pastas with proteins in your daily diet to encourage the ongoing production and release of serotonin in the brain.

• 3

  Eliminating stimulants from your diet can increase natural serotonin.

  Eliminate stimulants from your diet. Avoid consuming caffeine, sugar or alcohol. These substances are known to create a temporary lift in serotonin levels, but they also deplete necessary hormones in the body. This can lead to further depression and sleep issues. Limit caffeine to no more than two cups a day and try to completely eliminate processed sugar.

• 4

  Give your body quality sleep each night.

  Aim for quality sleep over sleep quantity. Do not oversleep because of depression or under sleep because of anxiety. Force yourself to wake up on time and take an hour nap during the day if you feel you need it. Ensure your body gets at least six to eight hours of sleep each night. Perform breathing exercises to help your body relax for proper rest.

• 5

  Exposure to natural light can increase serotonin levels.

  Get outside more. Bright lights are used in treatment of seasonal depression, but can also help treat non-seasonal depression. Get outside, even on a cloudy day, to expose the body to natural light and increase serotonin levels naturally. Try to get at least 30 minutes of natural light exposure in the winter and 90 minutes during the summer on a daily basis.

• 6

  Frequent exercise has been shown to increase serotonin levels naturally.

  Exercise more frequently. Exercise increases the release of hormones which can increase serotonin levels in the brain. Workout at least three days per week for at least 30 minutes each time. Workouts can consist of such activites as jogging, yoga or even stretching. Pair workouts with outdoor exposure when possible.