quarta-feira, 15 de fevereiro de 2017

11 Ways To Increase the Serotonin In Your Brain

 

hackspirit.com

Seratonin is a neurotransmitter that can influence many things throughout your body like your mood, memory, sleep cycle, and even your sex drive. By increasing the serotonin in your body naturally, you can also enhance your mental state and your motivation.

Here are 11 natural ways to boost your serotonin.

1. Eat Tryptophan.

Tryptophan is an amino acid that majorly helps in your body’s production of serotonin. Foods that include tryptophan include eggs, dairy, lean meats, nuts, and seeds.

2. Get a massage.

Getting a massage can boost your mood no matter what, but did you know that it can reduce your cortisol levels? Cortisol is a stress hormone that is produced when you’re “under attack” or in stressful situations. When you have too much of this hormone in your body, it can block serotonin from being produced.

3. Increase your B Vitamins.

Especially B12 and B6 can help with serotonin production. There is even research suggesting that increasing your intake of these vitamins can help with depression. Most people can enhance their intake of B vitamins with 50-100 mg/day but check with your doctor to be sure.

4. Get some sun.

Unsurprisingly for those of us who live in the north, not getting sun can affect our mood. Sunshine can initiate serotonin production in our brains!

5. Increase your intake of Magnesium.

It’s thought that up to 75% of the American population is deficient in Magnesium. This mineral can help to control blood pressure, regulate nerve cell function and also enhance serotonin. Magnesium can be found in supplements and foods like dark greens, bananas, and fish.

6. Be positive.

Increasing serotonin isn’t just possible with external things. By changing your attitude, self-talk, and perspective, you can also influence your brain. When you do things that you enjoy, you feel better. These new patterns of positivity can help you create more serotonin.

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