Balance Emotions And Mood, Here Are 5 Ways To Increase Serotonin Hormone

Illustration of functions and ways to increase serotonin (Unsplash/Sonnie Hiles)

JAKARTA – Serotonin is a natural chemical produced by nerve cells from the essential amino acid tryptophan. Hormones called neurotransmitters help regulate the digestive system, body temperature, sleep, bone health, blood clotting, and even sexual function.

Denis Patterson, DO, reported by Psychology Today, Friday, February 25, writes that serotonin helps regulate anxiety and your mood. This hormone helps make you feel happy. However, good hormones do not have a good effect if too much. This condition is called serotonin syndrome, which can lead to osteoporosis, low sex libido, and nausea.

Serotonin syndrome generally occurs due to taking two prescription drugs that both contain antidepressants. To reduce the risk of too many happy hormones, choose natural ways to keep them in balance. Here, a simple way and can be used as a daily habit that is useful for increasing serotonin.

1. Move

Aerobic exercise, for one, is an efficient way to increase serotonin levels. You can do other activities that you enjoy and increase your heart rate. These activities include swimming, cycling, jogging, walking in nature. Whatever the activity, make sure you enjoy doing it.

Illustration of the function and how to increase serotonin hormone (iStockphoto)

2. Massage regularly

Some studies have found that massage or spa can increase serotonin. After a few weeks of massage each week, the production of serotonin by nerve cells increases. Therefore, you can get a relaxing massage. To quote MindBodyGreen, psychologist Rachel Goldman, Ph.D. say that massage is a good way to support the release of serotonin and lower cortisol production.

3. Consume foods that contain tryptophan

Tryptophan is an amino acid that can be found in foods high in protein. Scientific studies show that tryptophan-rich foods can help your body produce serotonin when paired with carbohydrates. You can pair roast turkey with whole grain bread, beans and oatmeal, brown rice with salmon, and crackers with prunes.

4. Sunbathing

Sunbathing not only increases the natural production of vitamin D from the body. But it is also proven in many studies that sunbathing can increase serotonin levels. You can spend 15 minutes basking in the morning sun every day. Don't forget to open the window blinds so that the sunlight can circulate properly. This is because it can help you feel happier and healthier both physically and mentally.

5. Giving and receiving affective touch

When having a bad day, it's not wrong if you need a hug to improve the mood. Psychologist Sheva Assar, Ph.D., explains why. According to him, affective physical touch, such as hugs and supportive touch, can help build relationships with others and affect serotonin production. This is useful to improve mood response, immunity, as well as reduce stress.

Of the five ways above, which one do you often do? It turns out to be useful, so there's nothing to lose if you make it a routine.