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Author: Guest Writer

July 01, 2021

Tags: Bright Light Therapy

Health + Wellness
Sleep

Serotonin is the "feel-good" chemical with a variety of

functions in the human body. While dopamine releases
the happy hormone, serotonin stabilizes the mood. The
two can go hand in hand. Serotonin, sometimes
considered a hormone, is a neurotransmitter the body
uses to send messages between nerve cells. Serotonin
plays a role in our mood, sleep, emotions, appetite, and
digestion. People with low levels of serotonin (also
known as a serotonin de>ciency), >nd themselves
feeling tired, irritable, and unable to function properly.
To help combat this, we've compiled a few methods on
how to get more serotonin including foods high in
serotonin, exercise and serotonin, sunlight, and more.
All are ways to increase serotonin naturally and safely.

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Stepping outside into nature can lower stress and
enhance our mood. Enjoying the natural beauty of the
world can help with overall serotonin production. The
secret lies in breathing in fresh air. Fresh air provides a
boost of oxygen in your brain, which then boosts your
serotonin levels.

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our body to convert tryptophan into serotonin. The

brighter the sun, the higher the serotonin production.
Go to Top
Vitamin D and serotonin go hand-in-hand. Even on days
where the sun hides behind the cloud, any natural bright
light will allow you to improve your overall mood and
stabilize serotonin. Sunlight is perhaps one of the most
beneXcial natural sources of serotonin.

One study found a direct correlation with sunlight,

seasonality, and serotonin turnover in the brain.
Production of serotonin in the brain is much less during
winter (when sunlight is scarce) compared to in the
summer. This plays a major role in depressive
conditions such as seasonal affective disorder
(seasonal depression).

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Our ultimate guide to bright light therapy covers
everything you need to know about this type of
treatment including:

The importance of sunlight

How light therapy works

Expert opinions

And more!

LEARN MORE

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Although we recommend getting vitamin D from the
sun, those cold winter months might be challenging.
Vitamin D supplements are a great alternative, as they
can also promote serotonin production. Natural
serotonin supplements, like vitamin D, can make a
signiXcant difference in your overall health and
wellness.

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Yes, vitamin D and serotonin levels do have a
correlation, although indirect. One study found a link
between serotonin synthesis and vitamin D levels. The
research found vitamin D to act as a catalyst in the
production of serotonin. Vitamin D initiates the gene
that makes tryptophan hydroxylase 2 (TPH2). This then
converts tryptophan into serotonin. Thus, increasing
serotonin levels.

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Enjoy a massage because a massage is not only good
for relieving stress, but it can raise serotonin levels by
as much as 30%.

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By nature, serotonin can be a key aspect of preventing
and lowering symptoms of depression. When getting a
massage, serotonin levels increase and cortisol levels
(a stress hormone) decrease. Massage helps to relieve
stress hormones and improve serotonin levels which
aids in relieving depressive symptoms.

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Our article covers science backed beneXts of massage
and how they can help physically, emotionally, and in
our mental health.

LEARN MORE

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Get up and move and enjoy light exercises such as
yoga, walking, running, and aerobics. These are great
ways to increase your serotonin levels. The effects of
exercising last hours longer after your workout session.

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Aerobic exercise such as running, biking, swimming,
and walking is the best exercise for serotonin levels. Try
to get at least 30 minutes of exercise to achieve what's
called the serotonin "high." While yes, anaerobic
exercises such as weight lifting do increase serotonin
levels, studies show they are not as effective compared
to aerobic exercise.

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Meditation has been studied to relieve stress and
enhance mood, thus increasing your serotonin levels.
Meditation is a simple way to boost serotonin levels,
and only needs 10 minutes per day to be effective.

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Yes, one study on meditation and serotonin found an
increase in serotonin amongst participants who
meditated compared to a control group. Another eight-
week study on the effects of meditation for 30-minutes
daily found a reduction of gray matter in the amygdala,
a brain region associated with fear, anxiety, and stress.
Researchers suggest meditation to be beneXcial
because of its effect on the synthesis of
neurotransmitters such as serotonin.

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It is believed that listening to music may increase
serotonin. In a lab study with rats, listening to Mozart
released more serotonin in the brain.

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Acupuncture studied in a clinical trial showed that
women who suffered Xbromyalgia had increased
serotonin levels in the serum compared to placebo. 32
studies on acupuncture and serotonin concluded the
practice to improve depressive symptoms while 24 of
those studies concluded acupuncture to change the
serotonergic mechanism.

Of the 61 studies identiXed, 37 (n = 27 animal and n =

10 human studies) were included in which investigators
used serotonin or serotonin antagonists/agonists to
examine the mechanisms of acupuncture for various
symptoms. Investigators in 32 studies concluded that
acupuncture improved symptoms, and of the 24 studies
measuring serotonin, it was concluded that acupuncture
changed the serotonergic mechanism.

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Focusing on positive memories, also known as mood
induction, allows us to not think of adverse events, but it
can also increase serotonin production. One study
found a direct correlation between mood and serotonin.
Positive moods showed increase levels of serotonin
while negative moods revealed the opposite.

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The emotion of gratitude affects the brain's reward
system, according to studies. Being grateful releases
dopamine and serotonin. It also has been linked to
increased happiness.
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"I use this light every morning for 30-40 minutes. After
two weeks of daily use I feel more energized and
motivated, and I am much more even- keeled
emotionally, and much happier in a general sense.
Wisconsin has long gray winters and I know this will
help me get through this extra gray winter! I highly
recommend." - Jen

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Three Blessings Exercise – a studied practice where
you write down three things you are thankful for every
night for one week. This practice has been shown to
improve overall happiness for up to 6 months!

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When we achieve our goals, we become happy. It can
send a rush of dopamine, and then we want to reach the
next goal. The larger goal, the higher the amount of
dopamine. However, smaller goals can be more
manageable to achieve and still release dopamine.

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Therapy can be a great way to increase serotonin. It can
change your mood and help you cope with stress,
depression, and anxiety. SpeciXc treatments, acting as
serotonin replacement therapy, might help increase
serotonin receptors as well.

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Trying a new experience is a great way to increase
serotonin, such as cooking a new recipe or trying a new
hobby. The rule of thumb is, the less familiar you are
with the activity, the more likely your brain will release
dopamine.

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Turmeric isn't just a spice in our pantries. It can also be
used as an antidepressant and increase overall
serotonin levels in the brain. Studies of turmeric and
serotonin in animals found it to affect serotonin and
dopamine, change stress-related parts of the brain, and
protect mitochondria.