Serotonin: how to increase the “happiness hormone”?

Serotonin, popularly known as the happiness hormone, is a neurotransmitter that may be related to several functions, such as sleep regulation, improvement of mood and cognitive functions, as well as the feeling of well-being. In view of the importance of this substance, we will now tell you how to increase serotonin naturally.

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How is serotonin produced? understand a little better

What stimulates serotonin production is still being questioned. In this sense, it is already known that, in an organism without depression, the peaks of this neurotransmitter occur in pleasurable activities, which bring a feeling of well-being.

In addition, it has also been found that there is a large production of serotonin in the intestine, from the amino acid tryptophan, acquired through food. Thus, the participation of intestinal bacteria in the production of serotonin is also being studied.

Ways to increase serotonin production naturally

1. do physical activities

A natural way to increase the production of the feel-good hormone is through physical activity. This is because the increase in heart rate during exercise can increase levels of serotonin in the brain, which can be associated with the production of endorphins, which also helps in improving humor.

2. eat well

The most relevant nutrients for the production of serotonin are magnesium, chromium, zinc, vitamin D, omega 3, B vitamins and tryptophan. Therefore, the diet for adequate intake of these nutrients must be rich in foods such as fruits, oilseeds, whole grains, fish and vegetables.

3. sunbathe daily

Daily exposure to the sun can also increase serotonin levels, as exposure to sunlight favors the production of vitamin D, which, in turn, has an impact on the metabolism of the amino acid tryptophan and, consequently, helps in the formation of greater amounts of serotonin.

4. Do activities that promote body relaxation

Some activities like meditation and yoga, for example, can help raise serotonin levels. By practicing these activities, it is possible to better regulate nerve signals and improve the action of neurotransmitters, increasing the feeling of well-being.

Furthermore, these activities have, among their objectives, the prevention and reduction of symptoms of stress and anxiety, and therefore, they also help to regulate cortisol levels, which has an action contrary to serotonin. In this way, it is possible to improve the action of this hormone in the body.