The more serotonin you make, the better you feel. This way you give your body a helping hand.
Serotonin is a neurotransmitter that allows cells in your brain to communicate with each other. Like adrenaline and dopamine, it is also referred to as a "happiness hormone." While adrenaline and dopamine have a stimulating effect, serotonin has a calming effect and a positive influence on your mood, libido and sleep.
Men also produce up to twice as much serotonin as women. This explains why women are more likely to suffer from a serotonin deficiency. Signs that may indicate this are:
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Serotonin is produced from the amino acid tryptophan. This includes foods that consist of complex carbohydrates, such as brown rice, pumpkin and sesame seeds and bananas. You make the most serotonin two hours after sunrise. Breakfast is therefore highly recommended.
If you suffer from anxiety or fear, your body produces the stress hormone cortisol. If this happens to a large extent, it can block the production of serotonin. So always make sure you have enough relaxation. For example, take a massage or meditate. Meditation increases 5-HIAA acid in your brain, which is related to serotonin. As a result, the amount of stress hormones decreases, and the amount of happiness hormones increases.
Adequate intake of vitamins and minerals increases the production of serotonin. Especially vitamins B3, B6 and magnesium are important. For example, choose red meat, fish, milk, bananas, sunflower seeds, peanuts and eggs.
Sunlight not only promotes the production of vitamin D, but also serotonin. Even on cloudy days, the sun's rays reach your skin. Take a walk outside more often – if you don't do it for a tan, do it for your mind.
Your attitude, self-image and what you do also affect the serotonin level in your body. When you do things that you enjoy, you quickly feel better. And that feeling ensures that you produce more serotonin.
Activities that stimulate your circulation and increase your heart rate have a serotonin-increasing effect. Exercising also releases endorphins in your body, which improves your mood.
