Raise Your Serotonin for a Better Quality of life!

Implementing certain changes in your routine and lifestyle can have a powerful effect on your mental health, especially if you understand the background of the mechanisms and substances that regulate your mood.

At a cerebral level, our mood is deeply related to our levels of serotonin, a neurotransmitter and hormone that relaxes us and directly affects how we feel. Low levels of serotonin can lead to serious conditions such as depression and anxiety.

Serotonin is best known as a neurotransmitter critical for central nervous system (CNS) development and function. 95% of the body's serotonin, however, is produced in the intestine. Today we share concrete strategies, based on scientific evidence, to balance your serotonin levels and improve your mood naturally:

?Natural strategies to improve your mood; please note that the first three have been placed in order of importance.

1. Master sleep

Sleep quality has a direct effect on serotonin levels and mood. Establish rituals that promote restful sleep, such as reading, taking a warm bath before bed, or practicing relaxation techniques. Get my FREE copy of ?“Ultimate Guide to Optimising Sleep”. If you just improve your sleep this will have a huge impact on you emotions, cognition, decision making and happiness.

2. Exercise regularly

Exercise is one of the most important mechanisms for improving mood. Physical activity increases the release of serotonin and endorphins, reducing stress and anxiety.

Intense activity is not necessary; even regular walks can be very beneficial. Incorporating activities that combine body and mind such as yoga, Pilates or martial arts can offer additional benefits to your mood by reducing stress and improving concentration.

?3. Effective stress management

Reducing stress is crucial for improving mood and maintaining a healthy microbiota. Practices such as meditation and yoga help centre your mind and reduce the production of stress hormones, while dedicating time to hobbies and being in nature reconnects you with the pleasure and beauty of the present moment, distancing you from everyday worries. Establishing a social support network also provides a healthy outlet for your emotions.

Reducing stress is crucial for improving mood and maintaining a healthy microbiota. I recommend mediation first thing in the morning, although it can be done at any time.

?4. Balance the microbiota

There is a direct connection between the digestive system and the brain; your gut microbiota plays a significant role in serotonin production and influences various aspects of your emotional state. In addition, to reducing stress and exercising, other recommendations for taking care of your microbiota are:

• Ensure a diet rich in fibre, which acts as a prebiotic and feeds beneficial bacteria in the gut.
• Consume probiotics that are especially beneficial for serotonin production and synthesis, such as Lactobacillus rhamnosus, commonly found in yogurt and other fermented dairy products, Bifidium bifidum and Bifidium longum, bacterial strains present in probiotic supplements and fermented foods.

?5. Optimize nutrition

?Include in your diet foods rich in tryptophan, the amino acid precursor to serotonin, can help increase serotonin levels. Think of tryptophan as the necessary raw material to produce serotonin and increase its levels. Some foods high in tryptophan are turkey, eggs, cheese, and seeds.

Ensure a proper intake of B-group vitamins, especially B1, B3, B6, and B12, which are crucial for optimal brain function and neurotransmitter production. You can find these vitamins in foods such as whole grains, meats (especially liver), eggs, legumes, seeds, citrus fruits, and leafy green vegetables.

6. Exposure to natural light

Light, especially sunlight, influences serotonin production. Try to spend time outdoors or in well-lit environments, especially during mornings, to improve your mood.

For those in less sunny climates or with schedules that limit sun exposure, light therapy with specialized lamps, known as light boxes or therapy lamps, can be an effective alternative. These lamps emit bright light that mimics natural sunlight and are commonly used to treat seasonal affective disorders (SAD) and other disorders related to lack of sunlight. Regular exposure to a light box during certain periods of the day can help improve mood and increase serotonin levels. It is important to choose a lamp that emits white light of at least 10,000 lux and does not emit UV rays.

Light exposure first thing will also help reset your circadian rhythm and help with abetter quality sleep.

?7. Implement intermittent fasting

Intermittent fasting can positively influence your mood and brain function by modifying certain hormones and other substances. Initially during fasting, the activity of hormones such as orexin and ghrelin increases. These substances, especially orexin, increase dopamine levels, positively impacting mood. Also,? your fasting state determines an increase in the release of endorphins, which improve mood.

IF also increases BDNF which is a key substance for neuronal plasticity and the generation of new neurons and connections (particularly in the hippocampus, an important brain region for memory and mood).

Finally fasting will help with weight-management and over time will help to develop a better insulin sensitivity.

As you can see, implementing certain changes in your routine and lifestyle can have a powerful effect on your mental health, longevity, wellbeing and a better quality of life.

?? Ultimate Guide to Great Sleep. https://fitnesstmb.systeme.io/bettersleep

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Hi, I’m a mechanical engineer that 5 years ago shifted into the fitness space. Longevity is a field I’m very interested in, and I share my thoughts and findings. My team and I coach primarily men in the 40s, 50s and 60s on how to live healthy, build muscle, sleep great and reduce stress by creating great habits.

I’m a 4ish-hour marathon runner who loves to lift weights. I follow the hybrid lifestyle; who said that running and lifting can’t go well together?

At nearly 57 (9th Jan ’24), I believe age is just a number. My coaching is based “My Six Pillars of Fitness & Longevity”.

My mentors are world-class scientists, such as Andrew Huberman and Peter Attia who I follow to ensure that my advice and coaching is science-based.