7 . REDUCE SUGAR INTAKE
Interestingly , one of the major symptoms of low serotonin is a craving for sugary foods — this is because insulin is needed to manufacture some of the components of serotonin . Unfortunately , this increased sugar consumption backfires , as it typically leads to a mood crash ( counteracting the benefits of the helpful neurotransmitters you ’ ve just produced ). Protect yourself from illnesses like diabetes and heart disease , and focus your efforts on healthier ways of increasing serotonin .
Yes , we know , meditation comes up in every list that relates to well-being ! However , there are good , evidence-based reasons for this — meditating really can help just about every area of your life . Serotonin levels increase in response to any form of meditation that raises 5-HIAA , an acid that the brain needs when making serotonin .
As a bonus , meditation combats the influence of stress hormones , which not only makes you feel happier but also reduces unnecessary inflammation in the body .
9 . EXERCISE MORE OFTEN
You ’ ll already be getting a bit more exercise if you follow the above advice about sun exposure , but take a critical look at the rest of your week and see if you can make time for extra workouts . Anything that gets your heart pumping can elevate your serotonin levels , and the associated endorphins make you feel fantastic as well . Think outside the box to find types of exercise that you actually find fun — for example , swap the treadmill for jogging through the park , attending a dance class or learning water aerobics .
10 . GET MORE VITAMIN C
While vitamin C doesn ’ t seem to be as crucial to serotonin as B vitamins , there is some emerging research showing an increasingly strong connection with mood . For example , some studies indicate vitamin C has natural antidepressant properties , and one group of scientists even found that people who increased vitamin C felt happier within just a week . This may not only be to do with serotonin but also vitamin C ’ s role in producing other neurotransmitters like dopamine and epinephrine — both of which make us feel good . Oranges , bell peppers and tomatoes and leafy greens are all excellent choices if you want to get more vitamin C .
11 . PRACTICE SELF-CARE TO REDUCE STRESS Finally , you ’ ve probably noticed that ways of regulating cortisol have come up a few times because cortisol blocks serotonin from being made in the first place . This means that essentially , anything you can do to reduce stress levels can have a positive knock-on effect on the amount of serotonin in your brain .
If you ’ re the type of person who puts others first , takes on too much and is constantly working , start looking at ways to prioritize self-care in your week and more serotonin will follow . Self-care means different things for different people , but you can brainstorm good ideas by making a list of ten things that make you feel truly happy !
Drs . Josh and Sarah Rowden at NWA Health Solutions in Rogers provide non-invasive treatments for many chronic and acute conditions . To learn more and schedule a consultation , visit www . nwahealthsolutions . com or call ( 479 ) 636-1324 .
PREVENTION & WELLNESS ISSUE | DECEMBER 2024 9 OURHEALTHNWA . COM