Research indicates that in the United States 60-80% of the people, especially women, have low serotonin levels. Get out of the rut you are in… that cycle of hopelessness and despair!
You can alter your low serotonin levels by carefully orchestrating your foods, activities, daily routines and habits.
Avoid quick fixes!
Sugary treats and empty carbohydrates will boost your Serotonin… but it won’t last! This quick fix is a lonely boyfriend! Sugar does not equal LOVE. Don’t be tempted … keep reading.
Avoid stimulants.
Many of us get trapped consuming caffeine, sugar, and/or alcohol. These substances temporarily give you a lift, but actually deplete valuable hormones. If you like caffeine, try to limit your java intake to one or two cups a day at the most. Sugar… stay as far away from it as possible!
Eat Protein and Good Carbohydrates
Proteins contain tryptophan, a large amino that converts to serotonin in the brain. Add a serving of brown rice, some almonds/walnuts, or some hearty vegetables!
Turkey, fish, chicken, cottage cheese, nuts, cheese, eggs, and beans all contain generous levels of tryptophan.
Good FATS are essential
The hormonal processes require fatty acids. DHA-enhanced eggs and dairy in your diet, and eat fish a few times a week are recommended.
Just DO IT! Exercise!
Exercise is a natural way to stimulate many of our important “mood” hormones, including serotonin and dopamine. Just 15 to 20 minutes of exercise every day will naturally release these feel-good hormones that are so vital to feeling happy and balanced.
Quality sleep is vital.
Make sure you are getting enough sleep at night. If you are tired during the day, take a 10-20 minute power nap.
Intimacy with loved ones.
Oxytocin is another feel good hormone often called the “cuddle hormone”. Oxytocin is released when we feel love, trust and comfort. It can be even more powerful than serotonin. Give and receive lots of hugs today!
Sunlight and Vitamin D.
Sunlight burns off melatonin produced the night before. The presence of high levels of melatonin consumes serotonin. Sunlight suppresses the production of melatonin and allows your serotonin levels to rise during the day. If you are not being exposed to sufficient natural light your melatonin levels will be higher and your serotonin levels will be lower.
Have you had a recent blood workup done? Most women, (especially in areas with low sunlight) have been shown to be extremely deficient in Vitamin D. I was! I went on a prescription dose of Vitamin D and now I try and take 2,000-3,000 units daily. I feel much better!
Thanks for visiting!
Great post with some helpful information!
Hey Traci, such great advice. I too suffered from depression @ one time. Thanks for sharing this helpful information.
Great post, Traci! Very well rounded and great basic information we can take from! I actually learned a LOT about seritonin last year in a nutrition class. I learned so much! In addition, I learned how important Melatonin is at night in order to repair our cells. My Vit. D level was so low during my last check up, my Dr. put me on a loading dose. I’m still working on that one. 🙂
That was a great post and such a great reminder. Winter is hard and I’m always ready for warm weather!
Blessings,
cyndi
Thanks for posting. This is really interesting, and helpful. I seriously think I’ll get a Vit D supplement. We live very far North and so have little natural light at this time of year. I love the winter and don’t get depressed with the onset of dark evenings – in fact, I love the cozy nights. But I have felt a ‘heaviness’ that I don’t remember ever feeling before.
It’s so difficult to get out to walk in our climate too, but exercise, I know, it sooooo beneficial for lifting your spirits.
Thanks for posting x
So true….Great reminder to get some excersize. It’s been so long that my body is actually craving some movement and I know it boosts my mood when I’m consistent.
This was an excellent post. I really learned/was reminded of a lot of things! Thanks so much for doing this.
Teresa <><