Written by Jennifer Cox LCPC
Getting your Daily D.O.S.E (Dopamine, Oxytocin, Serotonin, and Endorphins) consistently and as much as possible can help keep these 4 chemicals at a stable level – Leaving you feeling motivated, good, and confident. Since these 4 chemicals are so important, we will talk about each of them separately – Today let’s talk Serotonin.
Serotonin is a neurotransmitter, primarily found in the gastrointestinal tract, blood platelets, and central nervous system, that is responsible for regulating mood, sleep, appetite, digestion, and cognition (memory and learning).
Additionally, serotonin is involved in numerous physiological functions, including the regulation of pain, body temperature, muscle contraction, and cardiovascular health.
Overall, it is involved in transmitting signals between nerve cells and plays a crucial role in maintaining overall mental and emotional well-being.
To increase serotonin levels naturally, there are several strategies you can incorporate into your lifestyle:
- Adjust your diet: You can eat certain foods that convert to serotonin in the brain such as eggs, cheese, poultry, nuts, seeds, and tofu. Also, consuming complex carbohydrates, fats, and fruits can release insulin which helps with this process.
- Get regular exercise: Engaging in physical activity, such as aerobic exercises, can help boost serotonin levels. Aim for at least 30 minutes of moderate-intensive exercise most days of the week to take advantage of the benefits.
- Manage stress levels: Chronic stress can deplete serotonin levels. Therefore, adopting stress management techniques like deep breathing exercises, meditation, yoga, or mindfulness practices can help maintain healthy serotonin levels.
- Get enough sunlight: Sunlight exposure stimulates the production of serotonin in the brain. Spending time outdoors, especially in the morning, can increase serotonin levels.
- Get enough sleep: Adequate sleep is important for serotonin production. Aim for 7-9 hours of quality sleep each night.
- Consider vitamins and supplements: Certain vitamins and supplements have been associated with increasing serotonin levels. However, please consult with a healthcare professional before starting any supplements to ensure they are safe for you.
If you’re interested in learning more about serotonin, you can check out sources below:
https://my.clevelandclinic.org/health/articles/22572-serotonin
https://www.verywellhealth.com/what-is-serotonin-5189485
https://www.medicalnewstoday.com/articles/232248#regulation-of-blood-vessels
Healthline – How to Increase Serotonin Without Medication
Harvard Health – Serotonin: The natural mood booster
Medical News Today – 8 foods that boost serotonin naturally
These practices above could support healthy serotonin levels, however, if you are experiencing symptoms or are having mental health concerns – We can provide support, guidance, tools, and insight to help EMPOWER you to COPE and HEAL in order to move forward.
To book an appointment or have questions, please go here: https://echcounseling.com/contact/
Reach out today at info@echcounseling.com or 815-363-0864
