Boost Mood Naturally
Boost mood naturally increases serotonin levels creating new lifestyle habits proven to be effective in impacting the entire body. The feeling of happiness is best defined as being in a positive emotional state of mind, usually feeling contentment with a sense of cheerfulness. Individuals who tend to be more optimistic show attitudes reflecting an inner belief in hope feeling confident about the future tend to eat healthy diets and participate in regular physical activities. Serotonin is a key hormone regulating numerous biological processes regulating mood and stimulating feelings of wellbeing. It impacts the entire body enabling brain cells to communicate with the nervous system helps to stabilize functions in the body including eating, digesting, sleeping patterns that directly affect your mood. Finding solutions to becoming more productive can be empowering is only part of the equation to enlightenment. Developing new lifestyle habits in diet and exercise are proven to promote good health resulting in overall happiness that can boost mood dramatically.
Serotonin also referred to as 5-hydroxytryptamine functions as an important chemical and neurotransmitter in the human body known to regulate appetite, digestion, mood, sleep, and social behaviors Occurring throughout the body Serotonin appears to influence a range of psychological and physical functions. Serotonin is a chemical in the brain that can affect your mood that may result in positive effects. Boost mood eating foods that contain the essential amino acid tryptophan can help the body produce serotonin naturally. Foods including nuts, seeds, salmon, turkey, eggs, and chocolate are among some of the best foods known to increase serotonin. The biological function is complex as serotonin levels are a contributor to feelings of happiness, contentment found in the brain, bowels, and blood platelets. Controlling the appetite naturally increases serotonin activating neurons to curb appetite helping control body weight known as a natural appetite suppressant that makes you feel satisfied even when your stomach is not full by eating a healthy diet packed full of nutrition.
According to the CDC Center of Disease Control and Prevention, a healthy diet can clearly affect both physical and mental wellbeing. The key to achieving optimal weight is through lifestyle changes leading to healthy habits in short and long-term dietary changes. Serotonin and tryptophan found in chocolate with varying cocoa contents with the highest serotonin content (2.93ug/g) were found in chocolate with 85 percent cocoa and the highest tryptophan content (13.27-13.34ug/g)was found in 70-80 percent cocoa.
Chocolate contains tryptophan results in increasing serotonin, boosts mood feelings of calm, happiness and reduces anxiety. Phytonutrients in chocolate called flavonoids are plant chemicals that act as antioxidants protecting cells from oxidative damage. Dark chocolate contains an amino acid called tryptophan that your brain uses to produce the neurotransmitter serotonin known to boost mood. Two ounces of sugar-free dark chocolate once per day is a low-calorie option 120 calories per 32g per serving. Cocoa powder is available in a dark chocolate sugar-free form that is only 10 calories per tablespoon. The chocolate powder can be used in beverages like hot cocoa or added to coffee to create a decadent Mocha coffee alternative can boost mood.
As a neurotransmitter Serotonin communicates signaling between nerve cells or neurons regulates the intensity of biological function in the body. In the brain, serotonin affects mood regulation directly impacting feelings of optimism, feeling of hopefulness about future events, and a successful outcome is usually positively perceived. It is also responsible for cognitive functioning including memory learning capabilities plays a key role in mood balance. Low levels of serotonin have been associated with depression, decrease in physical energy, poor appetite. Serotonin deficiency is thought to be associated with psychological symptoms including anxiety, irritability, and impulsive behavior.
Evidence suggests decreased sleep duration in adults may lead to the current epidemic of obesity has led to behavioral intervention that may help prevent weight gain while reducing body fat. Hormones play a major role in appetite regulation including ghrelin and leptin depending on duration, time, and quality of sleep. Create a comfortable atmosphere for sleeping making sure your bedroom is quiet, dark, room temperature is between 60-67 degrees Fahrenheit for optimal sleep. Sleep deprivation means you are not getting enough good quality sleep. For most adults sleeping well for 6-8 hours of uninterrupted sleep is optimal, benefiting the entire body, increasing serotonin levels, reducing stress while improving mood. Establishing better sleep habits can substantially improve overall health by constantly adhering to a sleep schedule mitigating specific times for rest can boost mood dramatically. Going to bed at the same time each night and awakening at the same time each morning forms a regular routine regulating hormones that boost mood while sleeping regulates appetite control. Hormones that influence appetite control and glucose regulation are directly influenced by sleep.
Boost Mood Tips
- Get regular exercise
- Sleep 6-8 hours per night
- Eat 2 ounces of sugar-free chocolate per day
- Increase serotonin levels find activities you enjoy
- Increase mild sun exposure
- Eat a healthy diet
Exercise Boost Mood
Regular exercise definitely improves mood as exercise increases brain serotonin levels boosting a sense of well-being. Benefit from exercise managing weight performing vigorous to moderate physical activity five times per week. Studies suggest regular activity can increase cognitive function, clear thinking patterns, increase learning capabilities, reduce your risk of depression. Aerobic exercise walking, biking, running once per day for 30-60 minutes at your own pace can significantly increase serotonin and boost mood feelings of happiness will boost mood. Depression is the leading cause of disability worldwide in 2020 affecting 264 million people seen as a major contributor to the overall global burden of disease. Simple lifestyle changes can boost your mood and overall feelings of optimism. It may be beneficial to exercise outdoors, naturally absorbing sunlight in short durations include a brisk for at least a 20-minute walk. The human body produces vitamin d in response to sun exposure and will boost mood naturally.
A person can also increase vitamin d uptake by eating certain foods or taking supplements. People need exposure to sunlight for many reasons. It affects the body’s natural circadian rhythm, an internal process that regulates wake and sleep cycles that govern how people feel. Sunlight makes hormones that help the brain function, increasing serotonin which plays a role in mood regulation, melatonin production, which helps with sleep patterns. The skin uses sunlight to make vitamin d. 20 minutes of mild sun exposure can maintain healthy blood levels of vitamin d naturally regulate mood and ward off depression. Catch some rays to boost your mood walking outdoors each day to benefit from the fresh air and sunshine. Physical exercise can boost mood, increasing energy naturally as a cost-effective way to improve health and quality of health. Simple lifestyle modifications performing regular exercise have been shown to reduce anxiety and depression in most individuals. Regular exercise increases blood circulation-boosting mood motivating people to accomplish more with feelings of happiness while helping you control your weight.
Exercise is the most effective method to improve mental health, increasing happy hormones including endorphins, serotonin, and dopamine to reduce stress positively affecting each area in your life. Serotonin acts like a neurotransmitter, a type of chemical that relays signals from one area to another in the brain. The biochemical process is believed to influence physiological and bodily functions related to mood, appetite, sleep, memory and learning, temperature regulation, and some social behaviors. Studies suggest regular exercise increases serotonin levels during aerobic activities boost mood such as walking, swimming, and running improves mood substantially. Walking between 30- 60 minutes per day lowers LDL cholesterol and raises your healthy HDL cholesterol levels, decreases inflammation in the body shown to reduce pain while managing weight. Walking is a low-impact activity that can be performed by most people to increase the cardiovascular and pulmonary function of the heart and lungs fitness, improve management of conditions hypertension, high blood pressure, joint and muscular stiffness, reduce stress leading to greater happiness among active individuals. Exercise promotes weight loss pathetically through appetite regulation influences physical energy balance in the body encouraging the metabolism to burn off calories safely and effectively.
Diet is crucial for managing weight eating foods that may increase serotonin levels including eggs high in protein significantly increase blood plasma levels of L-tryptophan an essential amino acid responsible for the body to make proteins and brain signaling chemicals. L-tryptophan enables the production of serotonin in the body including sources from a healthy diet that may have a positive effect on energy levels, mood, and sleep. Serotonin is responsible for both inducing sleep and keeping you awake. Sleep deprivation may change serotonin levels, impairs brain function including memory and decision making negatively impacts the rest of the body.
Cheers!
Patricia Lynn
Photo by Michael Dam on Unsplash
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