Find out how to increase your body's natural supply of 'happy chemicals'

Serotonin is a neurotransmitter that plays an important role in the regulation of mood, memory, sleep, and even learning and cognition. It is also commonly referred to as the happiness hormone.

If you have ever felt terrific after getting a massage or working out, you may have experienced the effects of what is known as the "happy chemical." Activities that lead to emotions of happiness and contentment as well as an overall improvement in mood are ones that stimulate the release of serotonin.

It should go without saying that having low serotonin levels might cause one to feel depressed. The following is a list of natural ways that a person can increase the amount of serotonin in their body:

Better diet:

Getting the hormone from its natural source, which is food, is the most efficient method. Tryptophan is an amino acid that is used in the synthesis of serotonin. Developing healthy levels of the neurotransmitter can be accomplished by include in one's diet foods that are rich in the amino acid tryptophan.

Salmon fish, goods made from soy, eggs, corn, seeds, and nuts are some examples of these foods.

Regular exercise:

A study that was conducted in 2016 found that engaging in regular physical activity can raise serotonin levels. In addition to this, it can increase the activity of a gene called brain-derived neurotrophic factor (BDNF), which is responsible for the production of an essential protein that stimulates nerve cells. The BDNF gene is responsible for regulating several parts of the brain, including those that control hunger and body weight.

The simple act of getting your body moving through some form of physical activity can literally lift your mood.

Massage:

According to Insider, a study that was conducted in 2005 found that massage therapy boosted levels of serotonin by an average of 28 percent.

Cortisol, also known as the "stress hormone," can be lowered by the therapeutic practice of receiving a massage. Stress levels drop and serotonin production goes up when the body is able to transition out of the "fight or flight" phase and realise that it is no longer in danger.

Mimi Winsberg, MD, a psychiatrist in San Francisco and the co-founder and Chief Medical Officer of Brightside, a mental health provider, remarked that "this form of safe and nurturing touch can come from a loved one, partner, or a professional massage therapist."

Sunlight:

The sun's rays are vitally necessary for one's pleasure and overall health. In preparation for the onset of winter, when a significant number of people may experience seasonal depression, also known as seasonal affective disorder (SAD), it is essential to get some sun first thing in the morning.

According to Winsberg, "the production of serotonin in the brain is stimulated by exposure to sunlight." She said that the lack of exposure to sunlight makes people more likely to suffer from seasonal affective disorder (SAD).

Those who spend the majority of their time indoors should invest in specialised lighting fixtures that can meet their requirements for illumination. Winsberg is of the opinion that one should spend the first half an hour of their day walking outside in the sunlight.

Gratitude:

Happier people, according to studies, are those who practise thankfulness. It is a well-established fact that having a thankful mindset and recognising the good things in one's environment leads to an improvement in mood. However, neuroscientists are still investigating the nature of the connection between gratitude and serotonin.

Keeping a notebook in which one records all the positive experiences one has during the day or week is one way that some people express their gratitude. Some people like to have pictures of their loved ones and other objects that remind them of their blessings on their desk at work. Being grateful can also help raise one's self-esteem, which in turn can lead to improved well-being.