Serotonin is a neurotransmitter that is synthesized, among many other places, in our brain. She is the main person in charge of regulating our state of mind. It also plays a fundamental role in regulating our intestinal function. Carry out the chemical reactions necessary to increase our feeling of well-being and satisfaction.
Serotonin deficiency, together with a whole set of external and internal factors, can facilitate the appearance and development of any type of depressive disorder. The reason is that when our body stops synthesizing it, due to stress, due to deficiencies in our diet ..., we are less skilled in controlling the ups and downs in our mood.
1. Increase the consumption of tryptophan
This amino acid plays an essential role in our mood by reducing stress levels while stimulating the production of melatonin, in a way that promotes sleep and rest. In addition, tryptophan is essential in the production of serotonin, improving our mood. This animacid is present in lean meats, eggs, dairy, nuts, and seeds.
2. Balanced diet
With a varied and nutritionally balanced diet that includes these foods daily, the needs of tryptophan are met. Furthermore, this amino acid enhances the immune effect of plant foods rich in antioxidant and anti-inflammatory compounds.
3. Change eating habits
Stop eating sugars, processed foods, which give you momentary feelings of pleasure. Bet on foods rich in tryptophan such as carbohydrates, dairy, salmon, nuts, eggs ...
4. Sleep patterns
A crucial factor in balancing stress levels is rest. When we sleep, we allow our bodies to produce the hormone melatonin and also serotonin. Sleep deprivation leads to low serotonin levels, altered moods, mood swings, poor concentration, less physical performance, hormonal imbalances and even fertility problems. Sleep at least eight hours every day.
It is the key to a healthy life, both physically and mentally. Exercise is a vital point in treating depression; exercise improves our cardiovascular health, relaxes, makes thinking easier, helps with certain ailments, clears the mind ...
Take a few minutes for yourself, to listen to yourself, to organize your mind, to relax, to reduce stress ... It is not easy but you can learn to meditate to create a habit of relaxation and well-being. THE practice of yoga, tai chi ... is very beneficial to achieve a state of calm and tranquility.
7. Take advantage of daylight hours
In summer it is especially easy to be able to benefit from the light. Taking walks in the morning, working by the window and doing outdoor activities will help us improve serotonin levels.
8. Decrease your sugar intake
An excess of sugary foods causes less manufacturing of insulin, essential to prevent diabetes and heart disease.
9. Be positive
Practicing positivity is another of the fundamental habits to generate serotonin. Optimistic thinking is key to overall health and well-being, and plays a decisive role in the effective management of daily stress.
10. Give yourself a massage
Massages are an amazing way to reduce stress, pain, and muscle tension. Furthermore, they are also a wonderful tool to promote happiness, health and well-being. A massage increases serotonin levels by 28% and dopamine by 31%. On the other hand, it lowers the levels of cortisol, the stress hormone.