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11 Ways To Increase the Serotonin In Your Brain (Naturally)

11 Ways To Increase the Serotonin In Your Brain (Naturally)

Low serotonin levels influence everything from your appetite to your sleep cycle, memory, sex drive, and (of course) mood. Let’s look at 11 powerful ways you can boost your mental well-being, focus and motivation by immediately increasing levels of this neurotransmitter.

1. Get More Tryptophan

Firstly, you need to know about tryptophan. It’s an amino acid that’s vital in the production of serotonin, so if you increase your dietary intake then you put yourself on the fast track to happier days.

Some of the best foods to eat include lean meats, eggs and dairy foods, but don’t fret if you’re on a vegan diet! Nuts and seeds are also packed with tryptophan, so make them a staple snack.

2. Book A Massage

You might already have a sense that a massage can influence your mood, but you probably don’t know that this isn’t just the result of working out muscular tension.

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Research on how massage changes body chemistry suggests that serotonin levels often peak after a session, most likely because of a 30% reduction in cortisol. When too much of this hormone is circulating around your system, your brain is actually blocked from making the right amount of serotonin.

3. Boost Your B Vitamins

Every vitamin in the B family helps you feel good and plays a role in keeping your body fit but there are two particularly useful ones when it comes to serotonin production—vitamins B12 and B6. There’s even evidence that B vitamin supplementation can help to treat depression in the elderly population.

Most people benefit from a dose of about 50-100mg per day but check with your doctor (and don’t be afraid to ask for a blood test in case you have an underlying vitamin deficiency).

4. Soak Up The Sunshine

Whenever you’re outside in the sunlight, you kick-start your brain’s serotonin production. This is true even if there’s some cloud cover, so there’s no excuse to stay inside all day in winter!

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Do your best to spend at least 20-30 minutes outside every morning or afternoon—this is a great opportunity to go somewhere beautiful, or just reflect while listening to your favorite songs.

5. Add More Magnesium To Your Diet

You may not give much thought to magnesium, but some reports estimate that as many as 75% of the American population could be deficient in this mineral. It’s not only capable of influencing serotonin balance, but also helps to control blood pressure and regulate nerve function.

In supplement form, it has been shown to help some patients recover from even major depressive episodes. To add more to your diet, look to foods like dark leafy greens, fish, bananas and beans.

6. Find Ways To Be More Positive

Increasing the brain’s serotonin levels isn’t just about external things like diet and environment—psychological studies show you can also influence neurotransmitter production by working to change your attitude to life. Figure out what makes you feel good about yourself and the world around you, and do more of that!

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Good examples include socializing with people you love, allocating an hour a day to an inspiring hobby, deliberately visualizing a happy event, and keeping a gratitude journal.

7. Reduce Sugar Intake

Interestingly, one of the major symptoms of low serotonin is a craving for sugary foods—this is because insulin is needed to manufacture some of the components of serotonin. Unfortunately, this increased sugar consumption backfires, as it typically leads to a mood crash (counteracting the benefits of the helpful neurotransmitters you’ve just produced). Protect yourself from illnesses like diabetes and heart disease, and focus your efforts on healthier ways of increasing serotonin.

8. Meditate

Yes, we know, meditation comes up in every list that relates to well-being! However, there are good, evidence-based reasons for this—meditating really can help just about every area of your life. Serotonin levels increase in response to any form of meditation that raises 5-HIAA, an acid that the brain needs when making serotonin.

As a bonus, meditation combats the influence of stress hormones, which not only makes you feel happier but also reduces unnecessary inflammation in the body.

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9. Exercise More Often

You’ll already be getting a bit more exercise if you follow the above advice about sun exposure, but take a critical look at the rest of your week and see if you can make time for extra workouts. Anything that gets your heart pumping can elevate your serotonin levels, and the associated endorphins make you feel fantastic as well. Think outside the box to find types of exercise that you actually find fun—for example, swap the treadmill for jogging through the park, attending a dance class or learning water aerobics.

10. Get More Vitamin C

While vitamin C doesn’t seem to be as crucial to serotonin as B vitamins, there is some emerging research showing an increasingly strong connection with mood. For example, some studies indicate vitamin C has natural antidepressant properties, and one group of scientists even found that people who increased vitamin C felt happier within just a week. This may not only be to do with serotonin but also vitamin C’s role in producing other neurotransmitters like dopamine and epinephrine—both of which make us feel good. Oranges, bell peppers and tomatoes and leafy greens are all excellent choices if you want to get more vitamin C.

11. Practice Self-Care to Reduce Stress

Finally, you’ve probably noticed that ways of regulating cortisol have come up a few times because cortisol blocks serotonin from being made in the first place. This means that essentially, anything you can do to reduce stress levels can have a positive knock-on effect on the amount of serotonin in your brain.

If you’re the type of person who puts others first, takes on too much and is constantly working, start looking at ways to prioritize self-care in your week and more serotonin will follow. Self-care means different things for different people, but you can brainstorm good ideas by making a list of ten things that make you feel truly happy!

How to increase serotonin levels

    Featured photo credit: Andrés Nieto Porras, Flickr via flickr.com

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    Last Updated on June 2, 2020

    8 Reasons Why Goal Setting Is Important to a Fulfilling Life

    8 Reasons Why Goal Setting Is Important to a Fulfilling Life

    The importance of effective goal setting cannot be overstated on our personal journeys towards success. This is why there are countless articles out there on how to set your own SMART goals and even why it’s a skill commonly taught to a small degree in classrooms.

    Learning the importance of goal setting and the benefits of sticking to those goals can be the defining factor determining whether we truly embrace the importance of goal setting. The more willing we are to embrace this method, the more likely we become to reach our personal definitions of personal and professional success.

    Thus, today’s article is going to walk you through some of the benefits you’ll see from learning to set goals for yourself and answer the question, “why is goal setting important”.

    1. Goals Guide and Align Our Focus

    It’s hard to get to where you want to be in life if you don’t know what you’re aiming for. Some people believe avoiding goals means living a more care-free life. How many times have you heard the phrase “If I have no expectations, then I can’t be disappointed”?

    But is that really what our lives have come to? Living just to avoid disappointment? It doesn’t seem like an overly optimistic view in my opinion. And since you’re reading this article, I’m willing to bet that you agree with me.

    Without goals, we lack a degree of direction and focus. Sure you may be able to avoid disappointment, but just avoiding disappointment doesn’t mean you are necessarily happy.

    Without goals, we will pointlessly waste our time, energy, and efforts. Listen to anybody who is the top of their field and they’ll tell you something like this,

    “Yes talent is important, but often your success depends much more on what you decide to do with that talent.”

    And what you will do with your talent largely depends on your focus.

    Your goals give you direction. Your goals give you something to shoot for. This direction and target you create in your mind will help you to progress towards your main life goals rather than simply wander around aimlessly. These goals will help you align your actions and behaviors as you continue moving forward.

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    So, why is goal setting important? Because it gives you direction, alignment, and purpose!

    2. Goals Help You Avoid ‘Shiny Object Syndrome’

    Basically, shiny object syndrome is always being in pursuit of the next big thing, constantly switching your goals based on what you feel is most fun and interesting at the given moment, but never actually giving yourself time to accomplish any of those goals.

    You don’t get anywhere because you continually change the direction you are heading in. This is one of the consequences that may result if you decide to live a life without goals.

    Your goals can sometimes help you to create mental barriers, or blinders, that help you to remain focused on what you think is important and avoid the things that are second priority. When you outline goals for yourself, you are better able to avoid things that distract you from achieving and accomplishing those goals.

    Setting goals helps you to step around the other shiny objects because you’ve taken the time to make some mental notes that remind you what it is that you want from your life. Your goals act as subconscious deterrents to anything less than your main priorities. This is what helps you to reach your personal definition of success.

    So, why is goal setting important? Because not only do goals tell you what you want from life, but they also help you realize what you need to give up and avoid to achieve that.

    3. Goals Turn Our Largest Goals into Manageable Steps

    A lot of us have big hopes and dreams. It’s one of the things that make our lives exciting!

    But a lot of us never take the time to figure out how we can effectively get from point A to point B. So, sadly, we never fully achieve those goals. We look at our dreams and convince ourselves that only a select few people ever achieve them, so we write ourselves off as people not meant to reach that level of success. Looking at the end product of a goal can be intimidating, daunting, and discourage us from even pursuing them.

    Thankfully, goal setting helps us break large intimidating goals into smaller ones. These small steps and more achievable goals will help us to build momentum and will encourage us to keep working towards the next phase of our goal. The form the foundation from which we can begin building the life that we truly hope to have for ourselves, our families, and may even for our communities depending on how big your goals are!

    Whenever I get talking about this aspect of goal setting, I can’t help but think about the mountain climbing analogy, and that the easiest way to climb a mountain is simply step by step.

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    So, why is goal setting important? Goal setting gives you a list of manageable steps that you can take in order to take your life from where it is now to where you want it to go both effectively and efficiently.

    4. Goals Encourage You to Take Action

    This builds on the last benefit of goal setting. Not only does effective goal setting help you break down your larger goals into smaller, more manageable ones, but it also encourages you to actually begin taking action on those goals. After all, a plan is completely worthless if you aren’t willing to invest the effort required to execute it.

    Setting your goals and putting your plan in place motivates you to begin taking action towards achieving them. These goals give you something to plan and work towards. Essentially, they help propel you forward.

    What I like to do is write out and place my goals somewhere that I’ll regularly see them. This constantly serves as a reminder of my top priorities. It allows me to focus on taking small progressive actions towards achieving these goals daily.

    This ensures that I don’t fall into the trap of setting a goal, beginning to work towards it for a while, but then having my motivation fade resulting in me falling off track. This is exactly what many people see happen when it comes to their “New Year’s Resolutions.”

    If you want to learn about some of the golden rules for goal setting that will help you set and achieve your goals successfully check out this article: How to Use SMART Goal to Become Highly Successful in Life

    So, why is goal setting important? Because goal setting actually motivates you to stop thinking about your goals and actually get out there and achieve them!

    5. Goal Setting Helps You Continually Improve

    This is something that a lot of personal development and self-improvement writers talk about, continual improvement. For those of you who are not aware of the term, continual improvement is exactly what it sounds like — taking small steps towards improvement as frequently as you can to develop into the person you want to become.

    What’s the point in improving a little bit each day if you’re not improving in the areas that you want to improve in after all?

    The goals that you define for yourself will inevitably shape you into the person who you want to become. They’ll shape your character. Your goals can help you measure your progress as you strive for this type of development.

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    Essentially, having goals helps you determine where you started, where you are now, and how much further you need to go. In this manner, your goal setting can serve as milestones and benchmarks that help you determine how well you’re progressing towards your most important goals!

    So, why is goal setting important? Goal setting helps you make improvements each day that will slowly transition you into the person you want to become.

    6. Goal Setting Keeps You Accountable

    Not only does setting goals help you measure your progress, but it also is a means through which you can keep yourself accountable. Too many goals fail because they lack this crucial aspect of outlining accountability.

    For example, if I have the goal to do 50 push-ups, that’s great. Most people would support that goal. However, this goal lacks accountability. When do I want to accomplish this goal by and what steps do I take to get there? These are important questions that the original goal leaves unanswered.

    A much more descriptive and specific goal could be to do 50 push-ups within the next 3 months by starting at 5 push-ups, and then adding 5 each week. This goal outlines the deadline as well as the steps I’m going to take to achieve it. This plan will keep me accountable because if I fail to retain my progression schedule, I will know that I’m not going to achieve the goal on time.

    Additionally, it can serve as a marker helping to signify when something is impeding my progress that I may not have initially accounted for. This tells me that I need to re-evaluate what I’m doing and figure out what adjustments I can make to facilitate my success.

    So, why is goal setting important? Setting goals is key to keeping ourselves accountable and on-track towards accomplishing our goals according to the schedules and deadlines we set for ourselves.

    7. Goals Make You Feel Good

    Trust me, the progress you feel as you set and achieve goals can become super motivating and super addicting (in a good way)! The dopamine release you get from achieving your goals is like a little reward for our brains that continually motivates us to try and hit that next goal!

    Having some clearly defined goals will help you to feel better about yourself and your life in general, especially when you stick to those goals, actively work towards achieving them, and end up accomplishing and surpassing your initial expectations. I’m not the oldest book on the shelf myself, but I can attest that there are not many feelings quite like the one you experience when you truly get on a roll!

    Additionally, our goals give us an endpoint to shoot for. Rather than progress for progress’s sake, you can actually see where you’re heading! That’s so much more rewarding. Think about a long car trip as a kid. You ask “if you’re there yet?” ever 20 minutes. It seems like the drive drags on forever.

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    If you don’t know where you’re going, you risk the journey becoming tedious. It doesn’t tend to be much fun wandering around aimlessly. Goals make us feel good about where we’re directing ourselves.

    So, why is goal setting important? Because setting goals and accomplishing them plain and simply make us feel better about ourselves and our lives!

    8. Goals Help You Live Your Best Life

    I’ve talked a lot in this article about how goal setting helps us progress towards our top priorities and live the way we truly want to live. So I think it’s fit to end the article with this goal because, in the end, I feel it’s the most important one.

    Setting your goals and clearly defining what they mean to you will help you live a life that is tailored to your beliefs and values. Your life will become directed towards the things that you most want to achieve.

    Life is a tricky game and only in very rare circumstances are things handed to us on a silver platter. Often it takes a great degree of work, planning, and effortful execution of both.

    There is no point clinging on to things in your life if they don’t bring you happiness or help you accomplish something that, in some way, aligns with your goals.

    Simply put, setting goals helps us live a life that allows us to pursue the challenges and rewards that we truly want to achieve.

    So, why is goal setting important? Because our time is always limited, and setting clearly defined goals can help ensure that you make the most of your life and live to the fullest!

    Final Thoughts

    These are just a few of the benefits of goal setting that outline why it truly is so important. If you take a moment or two, I bet that you can even think of a few more benefits yourself that you could add to this list.

    If I could leave you with something, it would be this:

    Goal setting has the potential to take us to some amazing places in life because we all have talent and ambitions. To achieve your biggest dreams, you need to be willing to sit down and create a life design uniquely tailored to you that will help you achieve them!

    More Tips About Goals Setting

    Featured photo credit: Unsplash via unsplash.com

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