Boost Your Serotonin

When you hear the word “serotonin,” you may be brought back to science or psychology class. Serotonin is a neurotransmitter in the brain, and it is part of the feel-good chemical group.

According to the Cleveland Clinic, neurotransmitters like serotonin carry messages between nerve cells in the brain and throughout the body. Each neurotransmitter serves a different function. Serotonin acts as a hormone regulating mood, learning and memory.

Some benefits of increasing your serotonin include better focus, emotional stability, prosocial behavior, happiness and calmness. Boosting your serotonin on a daily basis can help you stay present and enjoy each moment.

Another benefit of having high serotonin levels is the improvement of your sleep cycle. Serotonin is essential for the brain to be able to create melatonin, the hormone that regulates the sleep-wake cycle.

How can you increase your serotonin levels to get all the benefits? Check out our suggestions below:

• • • Eat foods containing tryptophan: Diet plays a big role in how much serotonin is being produced. Serotonin is made from the essential amino acid tryptophan, which can be found in high levels in these foods:
      
      
      • • Salmon
        • Eggs
        • Cheese
        • Turkey
        • Tofu
        • Pineapple
        • Nuts
        • Oats
        • Seeds

• • • Get more sunlight: Spending 10 minutes or more outside can be extremely beneficial because of the serotonin boost. Even on cloudy or cold days, getting outside every day is essential.
    • Listen to music: Playing your favorite song can reduce stress and anxiety while lifting your mood. Have a jam session in the car or the shower to boost your serotonin.
    • Increase activity levels: Exercise is known to increase serotonin levels and in turn boost your mood. Any kind of exercise you enjoy can be beneficial.
    • Massage therapy: Physical touch in the form of a massage can help decrease cortisol levels while increasing serotonin. Treat yourself after a stressful week of work or just because!
    • Socialize with loved ones: Connecting with others is a great way to increase your positive brain chemicals. Having a strong support system can help you get through a tough time and increase feelings of togetherness and confidence.
    • Practice gratitude: Research shows gratitude is beneficial to your mood, self-esteem and many other aspects of life. Practicing gratitude regularly can train your brain to release serotonin more often.

The next time you’re feeling down, try one of these tips to boost your serotonin!

About the author

Megan DiPietro

Ms. Megan DiPietro is a part-time team member on the Slainte Fitness team at USLI. She recently graduated from West Chester University with a degree in Psychology. At WCU, Ms. DiPietro was involved in a health and wellness club called CHAARG which developed her passion for fitness. She got into weight lifting in 2020 which has grown her love for wellness even more.