Aerobic exercise — walking, running, biking and swimming — significantly increases serotonin production in the body. You need about 30 minutes to get the serotonin “high.” Other exercise like yoga, Pilates and weight-lifting increases serotonin, too, just not as much.
Exercise
In particular, aerobic exercises, like running and biking, are the most likely to boost serotonin. However, yoga works too (for more neurobiological effects of yoga check out my earlier post). Interestingly, if you try to do too much exercise, or feel forced into doing it, it may not have the right effect.
Regular exercise is known to increase serotonin levels. Thirty minutes of aerobic exercise five times a week plus two strength-training sessions per week can improve mood disorders and heart health.
One theory is that physical activity triggers a release of dopamine and serotonin, which can improve mood. But there are other reasons exercise plays a crucial role in mental well-being. For example, exercise can be particularly helpful for people who deal with anxiety and panic attacks.
95% of the body's serotonin, however, is produced in the intestine where it has been increasingly recognized for its hormonal, autocrine, paracrine, and endocrine actions.
Eating foods that contain the essential amino acid known as tryptophan can help the body to produce more serotonin. Foods, including salmon, eggs, spinach, and seeds are among those that help boost serotonin naturally.
It's also possible to increase serotonin levels without taking medicine. One natural way to increase serotonin is by working out. When you pedal your bicycle or lift weights, your body releases more tryptophan, the amino acid your brain uses to make serotonin.
Certain drugs and substances such as caffeine, alcohol, nicotine, NutraSweet, antidepressants, and some cholesterol-lowering medications deplete serotonin and other neurotransmitter levels. Hormone changes cause low levels of serotonin and neurotransmitter imbalances.
Breathing is, in fact, the most common yet often neglected gesture of self-care we can do for ourselves. Simply by bringing focus to your breath, deep, steady inhale-exhales have been scientifically proven to relieve stress, relax the brain, boost our immune system and naturally increase serotonin levels.
Exercise increases levels of serotonin, dopamine and norepinephrine in the brain, just like medications can. Exercise improves and helps regulate neurotransmitter levels, which ultimately helps us feel mentally healthy.
Exercise is one of the best ways to increase both dopamine and serotonin. A simple walk, jog, or weightlifting for 30 minutes boosts these chemicals. Studies show that aerobic exercise boosts dopamine and serotonin in specific parts of the brain.
Serotonin helps regulate the body's internal clock, including the ability to feel sleepy, remain asleep, enter rapid eye movement (REM) sleep, and wake in the morning. People with chronic insomnia, unusual sleep patterns, chronic fatigue, or consistently vivid dreams may have serotonin deficiency.
However, what is the relationship between serotonin and positive mood? Researches indicated that increased of serotonin level was related to positive mood (23). Norepinephrine is another neurotransmitter that associated with the level of happiness.
Although serotonin is well known as a brain neurotransmitter, it is estimated that 90 percent of the body's serotonin is made in the digestive tract. In fact, altered levels of this peripheral serotonin have been linked to diseases such as irritable bowel syndrome, cardiovascular disease, and osteoporosis.
In the central nervous system (CNS), serotonin is almost exclusively produced in neurons originating in the raphe nuclei located in the midline of the brainstem. These serotonin-producing neurons form the largest and most complex efferent system in the human brain.
The gut provides approximately 95% of total body serotonin, most of which exists in plasma. Although serotonin has intrinsic roles in the intestines and peripheral metabolism, it is capable of locally activating afferent nerve endings that are connected directly to the central nerve system.
Similar to oxytocin, but in a slightly different way, serotonin is a social chemical. It makes you feel good about yourself, stirring up confidence and self-esteem, and nurturing a sense of common bond that stems from status, respect, and loyalty. As you would expect, low serotonin won't make you feel good at all.
Monoamine oxidase inhibitors (MAOIs): This medication blocks the activity of an enzyme that breaks down serotonin, norepinephrine, and dopamine.
The serotonin test measures the level of serotonin in the blood. Blood is drawn from a vein (venipuncture), usually from the inside of the elbow or the back of the hand. A needle is inserted into the vein, and the blood is collected in an air-tight vial or a syringe. Preparation may vary depending on the specific test.
Dopamine is most notably involved in helping us feel pleasure as part of the brain's reward system. Sex, shopping, smelling cookies baking in the oven — all these things can trigger dopamine release, or a "dopamine rush." This feel-good neurotransmitter is also involved in reinforcement.
Studies have shown that every time your move your body, a number of beneficial neurotransmitters, including dopamine, norepinephrine, serotonin and acetylcholine, gets released into your brain. These substances can decrease feelings of anxiety and depression.