SPECIAL TO OUR HEALTH

While anti-depressants are often the medical go-to choice for increasing serotonin , they often have undesirable side effects like low libido and low energy . However , recognizing some natural ways that your body can make serotonin and obtain plenty of the important co-factor , vitamin B6 , may free you from needing to rely on long-term use of prescription drugs . If you decide to go this route , it can be helpful to work with a creative licensed practitioner who understands your body ’ s biochemical processes .

1 . GET MORE TRYPTOPHAN Firstly , you need to know about tryptophan . It ’ s an amino acid that ’ s vital in the production of serotonin , so if you increase your dietary intake then you put yourself on the fast track to happier days . Some of the best foods to eat include lean meats , eggs and dairy foods , but don ’ t fret if you ’ re on a vegan diet ! Nuts and seeds are also packed with tryptophan , so make them a staple snack .

2 . BOOK A MASSAGE You might already have a sense that a massage can influence

your mood , but you probably don ’ t know that this isn ’ t just the result of working out muscular tension . Research on how massage changes body chemistry suggests that serotonin levels often peak after a session , most likely because of a 30 % reduction in cortisol . When too much of this hormone is circulating around your system , your brain is actually blocked from making the right amount of serotonin .

3 . BOOST YOUR B VITAMINS

Every vitamin in the B family helps you feel good and plays a role in keeping your body fit but there are two particularly useful ones when it comes to serotonin production — vitamins B12 and B6 . There ’ s even evidence that B vitamin supplementation can help to treat depression in the elderly population . Most people benefit from a dose of about 50-100 mg per day but check with your doctor ( and don ’ t be afraid to ask for a blood test in case you have an underlying vitamin deficiency ). NWA Health Solutions in Rogers offers a full line of supplements and complementary medicine as well as food sensitivity and metabolic profile testing .

4 . SOAK UP THE SUNSHINE Whenever you ’ re outside in the sunlight , you kick-start your brain ’ s serotonin production . This is true even if there ’ s some cloud cover , so there ’ s no excuse to stay inside all day in winter ! Do your best to spend at least 20-30 minutes outside every morning or afternoon — this is a great opportunity to go somewhere beautiful , or just reflect while listening to your favorite songs .

5 . ADD MORE MAGNESIUM TO YOUR DIET

You may not give much thought to magnesium , but some reports estimate that as many as 75 % of the American population could be deficient in this mineral . It ’ s not only capable of influencing serotonin balance , but also helps to control blood pressure and regulate nerve function .

In supplement form , it

has been shown to help some patients recover from even major depressive episodes . To add more to your diet , look to foods like dark leafy greens , fish , bananas and beans .

6 . FIND WAYS TO BE MORE POSITIVE

Increasing the brain ’ s serotonin levels isn ’ t just about external things like diet and environment — psychological studies show you can also influence neurotransmitter production by working to change your attitude to life . Figure out what makes you feel good about yourself and the world around you , and do more of that ! Good examples include socializing with people you love , allocating an hour a day to an inspiring hobby , deliberately visualizing a happy event , and keeping a gratitude journal .