10 serotonin boosters

Workout, diet and lifestyle tips to up your serotonin levels

Exercise more

Daily exercise is the easiest and the most effective way to increase serotonin levels, but make sure you’re not just going through the motions, and in fact getting an effective workout. One way to do this is to ditch boring sessions for a workout that really gets you going. ‘If you feel like you are forcing yourself it may not have the same beneficial effects. That may be a result of our ancient instincts. Our brain can tell the difference between running because you’re hunting something, and running because it’s hunting you,’ shares nutritionist Shona Wilkinson (superfooduk.com).

Increase good fats

Loading up on good fats can help to keep serotonin levels high. Almost 60 per cent of our brains are made up of fat, and about half of that fat is DHA omega-3 fatty acids. ‘Omega-3s are known as “essential” fats because we cannot make them in the body and therefore need to get them through our diet, and are needed for the brain cells to ‘‘ pickup ’’ neurotransmitters like serotonin,’ says Dr Marilyn Glenville, nutritionist and author of Natural alternatives tosugar (£7.17, amazon.co.uk).

Laugh more

Laughter is the ultimate way to boost the feel-good factor, and it’s also linked to serotonin production. Plus, it’s totally free! ‘Serotonin is known as your “happy hormone” for a reason – it can be boosted through laughter, so watch a funny Youtube video or an old episode of your favourite show,’ recommends Shona.

Be more affectionate

Need a hug? Oxytocin, a feel-good hormone that’s released through physical contact from a loved one has similar effects to serotonin. ‘This unique hormone is just as powerful as serotonin. Whenever you feel low and need a lift, grab a hug off your favourite person for a natural feel-good, fuzzy feeling,’ advises Shona.

Boost your Bs

We’re talking about B vitamins here. ‘Topping up on B vitamins is one of the major ways to increase your serotonin levels,’ says Shona. This is because they help to convert the amino acid tryptophan into serotonin. B vitamins can be found in most dark green leafy vegetables such as kale and spinach, nuts, seeds, lentils and brown rice, so make sure to include these B-foods in your daily diet. ‘B vitamins are thought to support and increase the rate of metabolism, maintain healthy skin, hair and muscle tone, help with energy levels and enhance immune system and nervous system function. They also help promote cell growth and division, including that of the red blood cells that help prevent anaemia,’ continues Shona.

Serotonin is known as your ‘ happy hormone’ for a reason – it can be boosted through laughter, so watch a funny Youtube video

Load up on probiotics

An overload of bad gut bacteria can in turn lower your serotonin levels. You can balance the bacteria in your gut through probiotic foods like natural yoghurt, sauerkraut and kimchi – and don’t forget to eat prebiotic foods too, as these help to enhance the power of probiotics. Good prebiotic sources include asparagus, oats and artichoke. ‘If you don’t like the sound of fermented foods I’d recommend taking a probiotic for an extra kick,’ says nutritionist Cassandra Barns.

Feel the heat

Try taking your workout outdoors a couple of times a week to get a boost of vitamin D. The higher your vitamin D levels, the more serotonin your brain will produce. ‘Bright daylight entering your eyes triggers vitamin D production. Even on an overcast day, natural daylight is much better than artificial light indoors. Do what you can to maximise your natural light exposure, such as going for a run outside,’ says Cassandra. Whether it’s a walk or a jog, anything that gets you outside will help to keep serotonin levels up.

Chow down on spicy �oods

Aside from the flavour factor, spicy food acts as an appetite suppressant and help to give your metabolism a kickstart. ‘Turmeric contains the ingredient curcumin, which has been shown to increase the absorption levels of serotonin and dopamine in the brain. It’s possible you’d have to consume several teaspoons a day of a good-quality turmeric to see the benefit,’ says Cassandra.

Get pampered

Pampering isn’t just a luxury – splashing out on a spa treatment could increase serotonin levels by an impressive 28 per cent. Research shows that massage therapy also increases dopamine levels by approximately 31 per cent and lowers levels of the stress hormone cortisol by 31 per cent.

Have a bath

A relaxing soak in the tub with magnesium-rich Epsom salts could keep serotonin levels topped up. If you feel fatigued or stressed out, magnesium works wonders. ‘It plays a major role in the development of serotonin. It can also increase energy levels and helps us to feel better about ourselves,’ believes Cassandra. Good sources of the mineral include dark green leafy veg, nuts and bananas.