LYCEANS’ TRAIL: 7 Ways to Feel Good and Be Happier
by Jescña Ven Fernely Cadelina, 2nd Year Bachelor of Science in Pharmacy
Do you feel good about yourself? Well, thanks to your serotonin, it is at work.
Serotonin gives you a cheerful and friendly mood at a high level. However, if you run out of it, you will be irritable and disagreeable. Serotonin is produced naturally in our body. It is a neurotransmitter, and others call it a hormone. Its scientific name is 5-hydroxytryptamine (5-HT) and it is primarily present in our brains, bowels, and blood platelets.
The term serotonin was coined from 1945 to 1950 from the Latin word serum, which means “watery fluid,” and the Greek word tonikos meaning “an invigorating medicine.” It is obtained from Tryptophan, which is an essential amino acid. But we cannot make Tryptophan with our bodies, so it must be acquired from our diet. There is a huge variety of serotonin functions in the human body. Apart from aiding in memory and learning abilities, digestion and metabolism, appetite, and sleep-wake cycles, serotonin is widely known as a happy chemical because it is a powerful contributor as a mood regulator and antidepressant.
So, don’t let it dip too low. Here are some ways to increase its production naturally.
- FOOD – Although you cannot directly get serotonin from food, Tryptophan, an amino acid that converts to serotonin in our brain, can be obtained from it. High-protein foods, such as chicken, pork, oatmeal, and eggs, are the primary source of Tryptophan.
2. EXERCISE – Every time you exercise, the release of Tryptophan into your blood is triggered. Other amounts of amino acids are also decreased. This will create an ideal environment for more Tryptophan to reach your brain. Aerobic exercise such as bicycling, and jogging is one of the most effective forms of exercise. So, get up and start your day with some training. Remember, the goal is to get your heart rate up.
3. SUPPLEMENT – Aside from food, dietary supplements may also aid the production and release of serotonin through increasing tryptophan. However, before you try a new supplement, make sure to consult with your doctor. If you already take medication that increases serotonin, use caution when trying new supplements. An example of this is several types of antidepressants. If you consume too much serotonin, you are likely to develop serotonin syndrome, a severe condition that can be fatal if not treated.
4. MASSAGE – Having massage therapy will help you increase serotonin. Apart from that, it also increases dopamine, which is another mood-related neurotransmitter. Not just that, it also helps to decrease cortisol, the hormone in our body that is produced when we are stressed.
5. BRIGHT LIGHT – According to the Healthline blog, spending time outside with sunshine appears to help increase serotonin levels, and research exploring this idea suggests your skin may be able to synthesize serotonin. Spending at least 10 to 15 minutes in the sun for this potential gain will be enough. Just don’t forget your sunscreen if you plan to be out for longer than the stated time. Remember, the best time is in the morning when the sun rises. So, what are you waiting for? Get your daily sun exposure now!
6. MOOD INDUCTION – Some research suggests that a good mood increases serotonin levels. For example, visualizing life with a happy memory, accompanied by a great conversation with your loved ones, sums up your heart’s feelings as the happiest person in the world. So, as with your pet, it makes you live life to the fullest. Although the mood is complex, engaging in activities that can direct your thoughts towards positivity can help a lot.
7. ME-TIME – Stressors are always around us, especially as we grow older day by day. Having a particular time intended for yourself, or what millennials call “me-time,” is a must. At the very least, you will take time to rest and breathe, allowing you to turn a bad day into a good one. Please do yourself a favor now, because you deserve it!