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Ways to Increase Serotonin Hormones to Avoid Depression

The balance of serotonin levels turns out to play a role in avoiding someone from depression and is beneficial in managing a positive mood. The good news is that there are ways you can maintain this hormone level.

Serotonin hormone is the result of the combination of tryptophan biochemical processes with tritophane hydroxylase. Besides being known as a hormone, serotonin, which is produced in the intestine and brain, is believed to act as a carrier of signals between neural networks (neurotransmitters).

The level of serotonin hormone in women is said to be less than in men so that it is one reason why women are more at risk of depression than men. This difference is motivated by differences in reactions to reduced serotonin levels. Some evidence also found that serotonin will interact with female hormones so that the risk of worsening premenstrual symptoms.

In addition to impacting the mood, as a neurotransmitter, serotonin hormone will also have an impact on the functioning of other organs, such as the digestive tract, blood clotting, bone density, nausea, and sexual function.

Serotonin Hormones Keep the Depression Away

Many researchers believe in the relationship between serotonin levels and depression. The balance of serotonin levels will affect the mood which in turn plays a role in triggering or relieving depression. But instead of taking antidepressant drugs that can bring side effects, it's better to use natural ways to manage to keep these hormone levels stable.

Indeed, there is no food that can boost serotonin levels directly, but the relationship between serotonin and tritopan provides clear evidence that food can indeed affect one's mood. Eating carbohydrate foods can increase serotonin levels. This is because the level of carbohydrates triggers the body to release more insulin.

On the other hand, amino acids and transients compete to be absorbed by the digestive tract. When insulin is high, this will cause an increase in absorption of amino acids and leave tritopan in the blood. As a result, tritopans that flood the blood are likely to be absorbed into the brain. It could be this is why carbohydrate-rich foods are often referred to as comfort foods or foods that calm the body.

Choosing healthy foods high in tritopan with carbohydrate foods is the best way to get appropriate menu choices in increasing serotonin hormones. Prioritize carbohydrate foods such as oatmeal and whole wheat bread. Apart from carbohydrate foods, below are tritopan-rich foods that are thought to increase serotonin levels.

  • Protein in egg yolk can increase tritopan blood plasma levels so that they are healthy for daily consumption. Tritopan and tyrosine in egg yolk also act as antioxidants.
  • Tofu is rich in tritopan which is also right for those who choose to become vegetarians.
  • Salmon can be processed into various interesting menus which are also high in tritopan.
  • Cheese can be combined into various snacks and main foods to help increase the body's serotonin levels.
  • Besides being rich in vitamins, antioxidants, and vitamins, nuts and seeds also contain tritopan which can help deal with respiratory disorders and reduce the risk of cancer and heart disease.
  • Although including rare, turkey meat is also one of the good sources of tritopan consumed.

In addition to the consumption of healthy foods, Below is a natural way to increase serotonin levels in your body:

1. Exercise

According to researchers from the University of Vermont, exercising for 20 minutes can improve your mood for up to 12 hours. When exercising, your body releases neurochemical waves including serotonin and dopamine that are designed to deal with pain in your muscles and connect you to the movements your body really wants.

2. Massage

University of Miami School of Medicine researchers conducted a comprehensive review of more than many studies on massage therapy, they concluded that, by influencing body biochemistry, massage can actually deal with anxiety and depression effectively.

3. Sunbathing

An Australian study found that people have higher serotonin levels on sunny days than on cloudy days.

4. Meditation

According to a study from Johns Hopkins University, meditating regularly can lower your blood pressure and increase serotonin levels. And 30 minutes is enough time to help improve symptoms of depression.

5. Think and be positive

Psychological research shows that serotonin formation is also closely related to a positive attitude towards life. Therefore, spend a lot of time gathering with people you love or having hobbies.

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