Do you feel anxious or unhappy? Here’s how to pump up your serotonin and dopamine naturally

If you’ve been lacking motivation to clean your house, exercise or just can’t get out of bed, it could be that your serotonin and dopamine levels are out of whack. When you’re deficient in one or both, it can wreak havoc on your mental health, causing anxiety and depression. The good news is that most people can naturally raise the levels of both hormones.

While it’s always a good idea to talk to a health care provider about supplements and treatments if you’re feeling anxious or depressed, simple things like spending time outside, and regular exercise can help boost serotonin and dopamine.

We talked to the expert Dr. Ramaswamy Viswanathan, president of the American Psychiatric Association, to find a way to raise your dopamine and serotonin levels to get your life back on track. For more on mental health, here’s how to reduce cortisol and lower your morning anxiety and tips to boost your mood when you’re feeling down.

Mental health content is for informational purposes only and is not intended as medical or health advice. Contact your doctor for questions about your health.

How to boost serotonin naturally

If you want to increase serotonin levels without medication, you’ll need to change your lifestyle, Viswanathan tells Yahoo. We’ll break them down below.

• Exercise: Regular exercise is an effective way to increase serotonin levels. Exercise can be as effective as taking medication for people with moderate depression, in some cases, Viswanathan says. And Georgeann Freimuth, registered nutritionist at Nourish, agrees. He says aerobic exercise increases tryptophan, an essential amino acid that helps boost serotonin. You should aim for at least 30 minutes of moderate exercise at least five days a week.

• Eat healthy foods: Eating foods high in tryptophan, such as eggs, tofu, milk, turkey and spinach, can positively affect serotonin levels, says Freimuth. Viswanathan adds that other foods, such as blueberries and nuts, can help increase that feel-good chemical. He says that some nuts can help to have a good attitude because they can help improve the brain caused by neurotrophic factor in depressed people.

• Practice mental activities: While some stress in life is inevitable, Viswanathan notes that reducing stress can be a great way to increase your happiness, focus and calmness. Like the aforementioned foods, activities like meditation and yoga can boost your energy because, Freimuth says, they also help release tryptophan.

• Make friends: Having positive social relationships, such as doing recreational activities, volunteering and spending time with friends and family are all ways to improve your mood and boost your happiness hormones, according to the School of Harvard Medical School.

• Avoid using harmful substances: Things like smoking cigarettes and drinking alcohol can cause serotonin to drop, Viswanathan says. Avoiding them completely will be very beneficial, but otherwise, try to reduce your daily budget little by little.

• Exit: Sunlight can increase serotonin production, and help regulate your body’s internal clock, which can improve mood and sleep patterns. The Cleveland Clinic recommends getting outside for at least 10 minutes a day.

• Supplement: Freimuth says making sure you’re getting enough B vitamins is important. You can also talk to your doctor about supplements that contain tryptophan.

How to boost dopamine naturally

You can also raise your dopamine levels naturally without medication by following the same steps to increase serotonin.

• Exercise: Regular exercise can change your dopamine levels, Freimuth says, because it changes the way your neurons work. Viswanathan says taking new routes in your daily walks, or trying other forms of exercise such as dancing, can also help you maintain these levels.

• Get some sleep: For your body to have enough dopamine, you need enough sleep, Freimuth says. “Dopamine plays a big part in how you feel when you wake up, and if you get enough sleep, you end up feeling more alert.” Try to aim for seven to nine hours of sleep each night.

• Proper nutrition: Eating foods rich in magnesium and tyrosine, such as chicken, oatmeal, apples, bananas and avocados, can help support dopamine production.

• Participate in new activities: While it’s good to have habits, engaging in new hobbies or activities can help generate dopamine, Viswanathan explains, because of the reward factor. Some examples include meeting new people, joining a new yoga class and trying your hand at pottery.

• Get sunshine: Exposure to sunlight also helps with your dopamine levels, according to Baptist Health.

• Reduce stress: If you’re stressed, it can deplete your dopamine. Try other stress reduction techniques, such as meditation, to help keep your dopamine levels stable.

• Supplement: If you have low levels of zinc, iron, folate, B6, Vitamin C, tyrosine and Vitamin D, Freimuth says taking supplements can help raise your dopamine levels.

What is serotonin?

Serotonin is often referred to as the “feel good” neurotransmitter, Freimuth says. When conditions are normal, you are likely to feel happy and emotionally stable. But when those levels drop, you may start to feel anxious, depressed and even have panic attacks.

“Regarding mental health, serotonin is important for a sense of calm. It is often reduced in people with depression and people with trauma,” Viswanathan says.

Freimuth notes that about 95% of serotonin is produced in your gut, so eating the foods mentioned above can have a big impact on your serotonin levels.

If you have things like mood swings, digestive problems, nausea or trouble sleeping, it could mean that your serotonin levels are low.

What factors affect serotonin levels?

Low levels of serotonin have been linked to a number of physical and psychological symptoms, according to Healthline. However, scientists are not sure what exactly causes serotonin deficiency.

“Some people are naturally prone to low serotonin levels and depression,” Viswanathan explains. He says genetics may also play a role. “People who have this genetic predisposition or who have had stressful experiences in their lives may be more vulnerable to low levels of serotonin.”

Freimuth says a lack of essential vitamins, such as tryptophan, can also cause serotonin deficiency. “Your body converts tryptophan to serotonin, but you need B vitamins to be able to produce tryptophan.” Therefore, your serotonin levels will decrease without B vitamins. It is a good idea to have your doctor give you a blood test to see if your B vitamins are low.

What is dopamine?

Dopamine is a motivation and reward neurotransmitter, Freimuth says. It is made in your brain and acts as a chemical messenger to stimulate things like movement, memory, pleasure and learning. It can also act as a hormone, stimulating the fight or flight response.

“Dopamine helps people pay attention and focus, as well as stay organized,” Viswanathan says.

If you have low dopamine levels, you may feel tired or unhappy, have low motivation, and may experience mood swings and difficulty concentrating, the Cleveland Clinic says. . Highs can make you feel happy and energetic, but they can also make you lose sleep or become more aggressive.

What factors affect dopamine levels?

Low levels of dopamine are often associated with attention deficit hyperactivity disorder (ADHD) and other forms of depression, according to Viswanathan. With ADHD, he says their dopamine levels are low in different parts of the brain responsible for organized activities.

However, Freimuth notes that it can also be linked to nutritional deficiencies, including low levels of vitamins such as zinc, iron, folate, B6, Vitamin C, tyrosine and Vitamin D.

Anyone with gastrointestinal problems can have chronically low dopamine levels, including people with celiac disease and celiac disease.

What is the difference between serotonin and dopamine?

While serotonin and dopamine are neurotransmitters that can play a role in regulating your mood, they have different functions in the brain.

For starters, serotonin regulates happiness and calmness, while dopamine is closely related to motivation and reward. Dopamine is also responsible for helping you focus – as low levels are associated with ADHD – while serotonin helps reduce anxiety.

How can you tell if your serotonin or dopamine levels are low?

If you suspect you’re deficient in serotonin or dopamine, Viswanathan says there are tests that can be done, but they’re usually not needed to diagnose. He notes that those tests are often used for research purposes and require neuroimaging studies. That said, if you have severe anxiety or depression, it’s always a good idea to get checked out by a medical professional.

“Instead, doctors can use evidence-based treatments because there is a lot of research that shows which treatments work best for depression and anxiety disorders,” he says. , you will receive a medical examination to determine if you need to be treated for symptoms of low serotonin and / or dopamine.

Get help from a professional

While lifestyle changes can be very helpful, Viswanathan says some cases may require medical intervention, such as medication and psychotherapy.

If you need more help, talking to a professional can be a good option. Here are some online therapy options to get you started.