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Serotonin helps regulate your mood naturally. When your serotonin levels are normal, you feel; happier, calmer, more focused, less anxious and more emotionally stable.
I went for a run this morning and it was so hard! It was hard to persuade my mind that it was a good idea to go, my body felt heavy and tired, my mind felt negative and when I actually got out, the actual run was hard!
It's tough at the moment, everyone is feeling it and we have to allow ourselves to feel a bit rubbish every now and again. That's fine. But try to not let it fester.
Exercise and Sunlight
Exercise and sunlight are two of the best natural things to boost your serotonin levels, the "feel good" hormone. Unfortunately, when your serotonin levels are low, you don't feel like exercising, all you want to do is sit on the sofa and eat biscuits! *
So it's even more important that you just get off your bum and do some aerobic exercise, outside preferably.
If you're not a runner, then just go out for a brisk walk. And when I say brisk, I mean brisk. Counting steps for the sake of counting steps is ok, but it's not going to get the heart pumping or to help with the production and release of serotonin.
Get Outside
Excerpt from Mental Health.org.uk
Besides the benefits for our physical health, exercising and staying active is also good for our mental health.We know that physical activity may reduce the risk of mental health problems, like anxiety or depression and exercising in green spaces can have an extra added benefit.
Walking or running seems to give us an extra boost when done in natural environments rather than indoors, reducing feelings of anger, fatigue and sadness.
We don’t even need to do it for long! Exercising in green spaces for as little as five minutes was found to improve mood and feelings of self-esteem.
I lived in Australia for ten years and it was only when I returned and experienced my first English winter that I realised what the effect sunlight (or lack of) and vitamin D had on me. As soon as I can see the nights getting darker, I really notice my mood changing. So what do I do? I try and get outside to exercise, but if that's not possible I just up my aerobic exercise. Another thing I religiously do is to take vitamin D via a spray. No tablets for me, this baby is sprayed onto the tongue and gets straight to work! September is a great time to start taking extra vitamin D.
Foods to Help your Body Release Serotonin
If you want to boost your serotonin with food, then these food groups will help; *
Eggs (yolks)
Cheese
Tinned salmon
Milk
Orange Juice
Omega 3 rich foods
salmon
Sardines
Anchovies
Mackerel
Other oily fish
Walnuts
Flax and chia seeds
Wholegrains
Oats and oatmeal
Quinoa
Brown rice
Millet
Bulgur
Wild rice
Green Leafy Vegetables
Spinach
Artichokes
Okra
Lentils
Avocado
Broccoli
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* Note - If you are regularly feeling down or depressed, please make an appointment with your GP to discuss others ways to help boost your mood.
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