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Serotonin levels can be increased by means of natural strategies such as physical activity, massages or a healthy, balanced diet rich in tryptophan. However, in cases where these activities are not sufficient to increase serotonin levels, the use of supplements may be recommended in order to promote a sense of well-being.
Serotonin is a neurotransmitter produced from an amino acid, tryptophan, which can be related to various functions in the body such as regulating sleep and body temperature, promoting good mood and feeling of well-being and improving cognitive functions. Learn more about the function of serotonin in the body.
Thus, it is important that serotonin levels are ideal for the person to have the maximum benefits possible. Thus, some ways that can help increase the levels of serotonin circulating in the blood to guarantee the benefits provided by this neurotransmitter are:
1. Practice physical activity
The practice of physical activity helps to increase the levels of serotonin circulating in the blood since it is able to favor the increase in the production and release of tryptophan, which is the amino acid related to the production of this neurotransmitter.
Thus, when exercising regularly or at high intensity, it is possible to increase the levels of serotonin in the blood that reaches the brain, resulting in a feeling of well-being and improved quality of life.
All types of physical activity are able to stimulate the production of serotonin, however aerobic exercises are usually associated with a higher level of production of these neurotransmitters and, therefore, it may be interesting for the person to practice running, swimming, walking or dancing, for example. example.
Check out other benefits of exercise.
2. Sunbathe daily
Some studies indicate that exposing yourself to the sun daily is also able to increase serotonin levels, because sun exposure promotes the production of vitamin D, which has a direct impact on the tryptophan metabolism and, consequently, leads to the formation of greater amounts of serotonin.
Thus, it is recommended that to increase the amount of vitamin D and, consequently, of serotonin, the person is exposed to the sun 10 to 15 minutes a day, preferably in the hours of the day when the sun is not so hot, because it is recommended that in this situation do not use sunscreen. See how to sunbathe to produce vitamin D.
3. Tryptophan-rich food
Food is essential for the production of serotonin, because it is through food that it is possible to obtain ideal amounts of tryptophan.
Thus, to increase serotonin, it is important to have a diet rich in tryptophan, giving preference to foods such as cheese, salmon, eggs, bananas, avocados, nuts, chestnuts and cocoa, for example. Get to know other tryptophan-rich foods.
Check out more feeding tips to increase serotonin in the following video:
4. Relaxing activities
Some relaxing activities such as meditation and yoga, for example, can also help to increase serotonin levels, because when practicing these activities it is possible to regulate nervous signals and improve the activity of neurotransmitters, promoting a sense of well-being.
In addition, as these activities aim to promote the reduction of anxiety and stress symptoms, they also help to regulate cortisol levels, which have an action contrary to serotonin. Thus, it is possible to favor the action of serotonin in the body.
Another way of promoting the increase in serotonin levels through activity that promotes relaxation is through massages, in which the production of neurotransmitters associated with the feeling of well-being, such as serotonin and dopamine, is favored.
5. Use of supplements
When natural techniques are not sufficient to increase serotonin, the use of supplements that promote an increase in the concentration of tryptophan in the body and the release of serotonin may be indicated.
Some of the supplements that can be indicated are 5-HTP, which can easily reach the nervous system and induce serotonin production, and the tryptophan supplement, when it is not possible to obtain ideal amounts of this amino acid through food.
In addition, some studies suggest that the use of probiotics can also promote increased levels of serotonin, because it promotes increased levels of tryptophan in the blood, which consequently represents greater amounts of this amino acid in the brain and greater production of serotonin. See more about probiotics and how to consume.
It is important that the use of supplements is indicated by the doctor or nutritionist according to the person's needs.