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Natural Ways to Increase Serotonin

Increased serotonin elevates mood, which helps alleviate depression. Natural methods of increasing serotonin may be as effective as medication.

  1. Exercise

    • Exercise naturally stimulates both serotonin and dopamine, hormones that when increased, improve mood. Just 20 to 30 minutes of active exercise daily is likely to improve serotonin levels and make you feel better.

    Sleep

    • To function effectively, you need enough sleep, but not too much sleep. By going to bed at the same time every evening and sleeping seven to eight hours a night, you will increase your natural hormone levels and feel better. If you can't get enough sleep at night, a nap of up to one hour will help.

    Spend time with loved ones

    • The feel-good hormone oxytocin is increased in the presence of family and close friends. Find the time to relax with loved ones and increase your feel good hormones.

    Stay away from stimulants

    • While stimulants do give you a lift, it is a temporary one. By reducing the amount of coffee and alcohol you drink and the amount of sugar you eat, you will avoid blunting the effect of serotonin and other feel-good hormones.

    Fish oil

    • Although eating plenty of fatty fish or taking a fish oil supplement won't directly raise your serotonin levels, the essential fatty acids are important for brain function and mood regulation.

    Eat healthy protein and fat

    • To work effectively, your hormonal processes need fat and protein. Make sure to eat a well-balanced diet that contains sufficient "good fat." Wild salmon, tuna, avocados and nuts are sources of healthy protein and fat.

    Meditation

    • Whether you actively meditate or simply spend time doing a hobby you love or sit and enjoy a pleasant garden, beach or park, the concentration and relaxation have a positive effect on your serotonin levels.

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