In a May 19 Instagram post, neuroscientist TJ Power shares a list of 7 activities that naturally boost your serotonin levels.
Our brain helps us feel happy by producing so-called feel-good hormones. Among them, serotonin, which “specifically functions in the regulation of mood, appetite, pain perception, body temperature, libido, and alertness,” the Brain Institute points out. Great news. through our lifestyle, behavior and diet we can stimulate its production. In a May 19 Instagram post, the neuroscientist, who goes by the social network nickname “TJ power,” lists 7 natural ways to do just that.
Get close to nature
The specialist recommends adopting habits that bring us as close to nature as possible. He then recommends exposure to sunlight. The expert cites a 2002 study published in the journal The Lancet “The rate of serotonin production by the brain was directly related to the dominant duration of sunlight.”
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Another way to increase serotonin levels is to take a slow walk in the woods. Elements perceived by our 5 senses allow the secretion of mood-regulating neurotransmitters, such as serotonin, therefore. To reap all the benefits of a walk in nature, you need to be fully accessible, which is why the expert recommends not wearing headphones.
From a nutritional point of view, the specialist then advises to “eat your favorite fruits”. A study published in a scientific journal in 2018 Nutrients It specifically shows that “fruits, vegetables and seeds are the main sources of 5-HT” (the scientific name for serotonin).
Take care of your gut microbiota
“90% of this hormone is created by the intestines,” explains the expert, citing a study published in an American journal in 2018. Integrative medicine. clinic journal (IMCJ:). The latter shows that the “good bacteria” in the intestine favorably change the metabolism of serotonin. So, to take care of your gut health, you need to increase the level of this neurotransmitter. Every day we can provide those good bacteria to our microbiota by using kefir, sauerkraut, kombucha, kimchi and more.
Relax
“Consistent yoga practice reduces depression and can lead to significant increases in serotonin levels,” says a 2011 study. International Journal of Yoga. Based on this study, the neurologist recommends taking a deep breath, inhaling and exhaling slowly.
The quality of our nights also plays an important role. Therefore, the neurologist advises to take special care of the environment where we sleep and make our bedroom a peaceful place. And it’s not surprising that “sleep as much as possible”.
Source: Le Figaro
