Five Habits to Naturally Boost Serotonin

Serotonin is a crucial neurotransmitter that plays a significant role in regulating mood, emotions, and various bodily functions. Often referred to as the “feel-good” chemical, serotonin helps to elevate mood and promote a sense of well-being and happiness. Beyond its impact on mood, serotonin influences many other processes in the body, including digestion, sleep, memory, and even the regulation of body temperature. Low levels of serotonin are often associated with feelings of depression, anxiety, and irritability, making it essential to maintain healthy serotonin levels for both mental and physical well-being.

The five habits to naturally boost serotonin are:

• Movement

  Regular exercise can increase serotonin production by 20-30%. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, jogging, cycling, or swimming.

• Sunlight exposure

  People who receive adequate sunlight exposure are 30% less likely to experience symptoms of depression. Morning sunlight is particularly beneficial, as it helps reset your circadian rhythm, improving both mood and sleep quality.

• Eating foods containing tryptophan

  Some foods high in tryptophan include eggs, beef, turkey, tuna, wild salmon, cheese, milk, whole milk yoghurt, and avocado.

• Deep breathing

  Practising deep breathing for just 10 minutes can increase serotonin levels by 30%. Practice slow, deep breathing by inhaling deeply through your nose for a count of four, holding your breath for four counts, and exhaling slowly through your mouth for a count of six. Repeat this pattern for at least 10 minutes.

• Helping others

  Find small ways to help others daily, whether it’s volunteering, offering a kind word, or doing a favour for a friend. Acts of kindness, no matter how small, can make a significant impact on your serotonin levels.