Depression and Serotonin

Written by: Erin Zubia

Do you suffer from depression? You are not alone! According to the Depression and Bipolar Support Alliance, approximately 17.3 million American adults suffer from Major Depressive Disorder each year. Did you know that serotonin levels can be a cause of depression? In this article, I briefly discuss ways you can naturally boost your serotonin levels and improve your depression symptoms.

What is serotonin?

Serotonin is a neurotransmitter and a hormone that carries messages between nerve cells in the brain and throughout your body. Serotonin plays a key role in mood regulation, sleep, appetite, sexual desire, and memory. When serotonin levels are too high or too low, it can cause psychological and physical complications. When our serotonin levels are too low, this can lead to feelings of depression, fatigue, decreased appetite, increased impulsivity, and irritability. If you are someone that suffers from depression, first and foremost, always check with your medical health professional to check for underlying health conditions.

Tips to naturally raise your serotonin levels and reduce your depression:

1. Eat foods rich in tryptophan (an amino acid found in high protein foods) like turkey, salmon, nuts and cheese.

2. Get some sun! Try to spend at least 15 minutes a day outside.

3. Squeeze in a workout! Doing exercises like cardio can be especially helpful.

4. Take probiotics. (check with your medical health provider before you start taking anything.)

5. Try massage therapy. Massage can also help you reduce the cortisol hormone that your body produces when stressed.

6. Boost your social life! Try joining a club, make plans to spend time with loved ones, or join a sports team.

7. Consider adopting a pet!

8. Start journaling. Write down all your feelings, including the good things that happen!

9. Take an Epsom salt bath.

10. Deep breathing exercises.