HOW TO BOOST SEROTONIN

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Jan 11, 2011 | By Beth Rifkin

Beth Rifkin has been a freelance writer since 2005. Her bylines include "Tennis Life," "Ms. Fitness,"
"Triathlon Magazine," "Inside Tennis," "American Fitness" and others. Specialties include professional
tennis, yoga, sports science, health and fitness. She holds a Bachelor of Business Administration in
marketing from Temple University and is pursuing advanced studies in sports science.

Photo Credit Jupiterimages/Brand X Pictures/Getty Images

Serotonin is the feel-good chemical in your brain, and when it is low, you can experience depression,
anxiety, stress, fatigue or even pain. Usually your serotonin levels are replenished every night when you
sleep; however, serotonin levels can wane as you get older. Additionally, some people are naturally lower
in serotonin than others and benefit from boosting their serotonin levels through several different means,
including medication, exercise and diet.

Step 1
Get plenty of sleep. Many people these days are bogged down with demands from work and family, and
the stress can cause sleepless nights, which can result in lowered serotonin levels. Too little sleep can
also slow your metabolism down. Get at least seven to eight hours of sleep per night.
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Step 2
Eat foods high in tryptophan. The amino acid tryptophan helps to induce the creation of serotonin. In his
book "Younger (Thinner) You Diet," Eric R. Braverman, M.D., suggests consuming tryptophan through
foods such as, avocados, chicken, turkey, chocolate, cottage cheese, duck, egg, granola, milk, rolled
oats, pork, wheat germ and yogurt.

Step 3
Take B vitamin supplements or eat foods that are high in B vitamins. Stress can deplete the B vitamins in
your body, and one of the results of depleted sleep is stress. Foods containing B vitamins include whole
grains, green vegetables and dairy products. A B complex vitamin may also help.

Step 4
Work out to boost your serotonin levels. Aerobics, weight lifting and other similar activities that leave you
feeling good are beneficial for boosting your serotonin levels, according to Braverman. Additionally,
activities that promote serenity, such as meditation and yoga, will also help to boost your serotonin levels.

Step 5
Avoid sugar, caffeine and alcohol as much as possible. Though these substances may make you initially
feel good, they can work against you in the long run. Food and drinks that contain sugar, caffeine and
alcohol can contribute to a lowered level of serotonin in your brain. NaturalNews says that an occasional
glass of wine or decadent dessert are permissible; however, if you are someone who cannot stop with just
a small indulgence then you may want to consider avoiding these substances altogether.

Step 6
Ask your doctor about medications. Depending on the severity of your serotonin levels, you may want to
inquire about taking antidepressants, or SSRIs (selective serotonin reuptake inhibitors).

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http://www.livestrong.com/article/354819-how-to-boost-serotonin/#ixzz2BF11wi2T

Eat Yourself Happy

Around 10% of us suffer from Seasonal Affective Disorder (SAD), but the right diet can help,
says nutritionist Natalie Savona.
For most of us, shorter days herald the imminent cosiness of winter. But for seasonal affective
disorder (SAD) sufferers, they bring a dread of miserable times ahead.

Governed by hormones, our body’s internal rhythms control behaviour patterns such as sleep,
energy and appetite. But our daily activities are rarely aligned with the way we were designed to
live – we don’t usually sleep when it gets dark, awaken when it’s light and eat regular, healthy
meals that maintain constant blood-sugar levels.

Living out of sync with our natural patterns disturbs delicate rhythms, which can result in SAD.
But there’s much you can do nutritionally to ease the symptoms.

What is SAD?

SAD has many symptoms in common with depression, including feelings of lethargy,
hopelessness and anxiety. But unlike those who are classically depressed, a person with SAD is
likely to feel much happier in spring even without treatment

Most SAD sufferers experience extreme tiredness and have a significant increase in appetite and
weight during the winter. If you are experiencing severe winter depression, you should consult
your doctor.

Food cravings
Some substances in the body have a significant impact on seasonal changes in mood, energy and
appetite. One is the neurotransmitter serotonin – low levels can be responsible for mood
disorders.

The theory of a link is reinforced by the carbohydrate cravings that SAD sufferers experience.
Serotonin helps determine our appetite – when levels are low, we feel hungrier. Carb-rich foods
trigger the production of serotonin, so people with SAD may subconsciously go for starchy foods
to regulate their mood.

Apple bircher muesli

There’s nothing wrong with eating starchy foods to improve your mood, as long as they’re
wholesome carbohydrates, such as muesli, brown rice and wholegrain bread. Very sugary,
refined foods are best avoided, though, as these are likely to stimulate weight gain and increase
cravings.

Boost your tryptophan

Serotonin is produced in the body from the amino acid tryptophan, and eating foods rich in
tryptophan – chicken, turkey, milk, yogurt, bananas, figs, tuna and sunflower seeds – can help
your body create more serotonin.

Fragrant chicken stew

But there’s no guarantee that the tryptophan they contain will be converted to serotonin in the
brain. For this to occur, you need a supply of certain nutrients – such as vitamins B3, B6, C, folic
acid and zinc. And too many foods containing other amino acids (i.e. most protein-rich foods)
tend to beat tryptophan to the transport vehicles that carry it into the brain, leaving your
serotonin raw material on the outside.
To increase your levels of tryptophan and thus serotonin, try to include some tryptophan-rich
foods in your daily diet. Also make sure you have some unrefined carbohydrate-rich food with
every meal (carbs increase the amount of tryptophan transported from other foods to the brain),
rather than too much heavy protein. Take a multivitamin/mineral supplement so you get the
whole spectrum of nutrients.

Increase your dopamine levels

When bright light hits the back of the eye, levels of the neurotransmitter dopamine have been
found to increase. As dopamine is thought to improve concentration and alertness, reduced levels
in darker months could well contribute to the lethargy and low moods characteristic of SAD.
Certain foods can help raise dopamine levels, such as lean meat, dairy products, fish and eggs.

Perfect boiled egg

Balance your blood sugar

To relieve the low energy and food cravings, eat foods that help balance blood-sugar levels.
Slow-energy-release foods, such as fish, meat, eggs, yogurt, grapefruit and tomatoes, give you
sustained energy rather than quick bursts. Eat three meals a day and, if necessary, a few snacks in
between, and avoid coffee, alcohol and sugar.

How to Replenish Serotonin

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By Cathy Herold, eHow Contributor

Replenish Serotonin

Serotonin is a neurotransmitter that helps communicate messages between areas in the

brain. Most brain cells are influenced by serotonin. Besides the brain, serotonin also
affects the heart and muscles. When serotonin levels become unbalanced, a person may
experience depression. People who suffer from depression usually have low levels of
serotonin in their blood. Some people take supplements like St. John's Wart or tryptophan
to help elevate serotonin levels; however, these supplements may not be effective.
Antidepressant medications are usually successful in helping people boost serotonin levels,
but there are also other ways to replenish serotonin.

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Instructions

1.
o 1
Sit out in the sun for 20 to 30 minutes every day without wearing glasses to help
replenish serotonin. Keep your eyes closed and relax while your body absorbs
nutrients from the sun. Take walks outside. Try to spend as much time as
possible outside in nature.

o 2
Exercise to replenish serotonin. Regular aerobic exercise will not only increase
serotonin levels, it will also create an overall sense of well-being and physical
fitness.

o 3
Eat a balanced diet with protein and complex carbohydrates such as whole
grains, fruits and vegetables. Whey protein also helps boost serotonin levels.
Since people react differently to carbohydrates, experiment with food to find a
favorable balance between the amount of protein and the amount of
carbohydrates in your diet.

o 4
Meditate to replenish serotonin levels. Listening to music, praying and relaxing
with your eyes closed for a few minutes each day will help increase serotonin
levels.

o 5
Take omega-3 and vitamin B-complex supplements daily. Essential fatty acids
help increase blood flow, which will improve serotonin levels. Vitamin B
deficiencies may reduce serotonin levels.

o 6
Talk with a psychologist about prescribing a selective serotonin reuptake inhibitor
(SSRI) or serotonin and norepinephrine reuptake inhibitor medication (SNRI).
SSRI and SNRI drugs can help replenish serotonin levels; however, these
medications may have possible side effects such as nausea, dizziness, weight
gain, dry mouth and constipation.