Happiness and You (Serotonin)

Last time, we shared some good knowledge on how to improve and promote your Happiness by having some lifestyle modifications that will encourage the production of Dopamine and Oxytocin, two of the four major chemical substances that affects Happiness in You. Today, we are checking up on the third chemical substance, Serotonin. Hope you remember "DOSE"- Dopamine, Oxytocin, Serotonin, Endorphins.

Serotonin is a neurotransmitter that is involved in the regulation of sleep, appetite, mood, memory and learning. It is sometimes called the "Happiness or Happy hormone". Low levels of serotonin usually results in anxiety, aggression, depression.

To boost one's serotonin levels, the following are helpful:

1. Sunlight helps increase serotonin production. However, the sunlight shouldn't be of high intensity that would encourage more harm than good.

2. Exercise! It happens to be involved in almost everything about good health. It makes me see the double benefit for Athletes, who aren't just making the fame and cash, but also having good health.
Exercise increases tryptophan synthesis. Tryptophan is needed in the production of Serotonin. A thirty minutes or an hour walk, daily is cool.

3. Have good and positive memories. Remember happy moments and avoid remembering sad and negative experiences and moments.

4. Avoid prolonged stress and over stressing oneself.

5. Alcohol, Caffeine and Nicotine can all decrease serotonin levels, especially when taken for a prolonged period of time and when taken excessively.

6. Getting a massage also increases serotonin levels. Also, getting good sleep. Sleep deprivation can decrease serotonin levels.

7. Meditation! Just as it helps increase Oxytocin levels, it can also boost serotonin levels.

8. Protein-rich foods contains tryptophan, the amino acid necessary for serotonin synthesis. Also, some non protein foods. However, they also contain other amino acids. In other to boost serotonin levels, a high carbohydrate food should be taken hours after taken a tryptophan containing food. This will help the absorption of tryptophan and reduce the competition that tryptophan will have to undergo with other amino acids. Carbohydrates, taken alone will not increase serotonin, but it helps decrease competition between tryptophan with other amino acids.

9. Supplements are also helpful. Your healthcare provider will best advise you on this.

Some tryptophan rich food substance include: pineapple, cheese, egg, salmon, turkey, nuts and seed, dark chocolate, etcetera