Natural Ways to Increase Serotonin & Endorphins

Endorphins are opiate-like chemicals that produce feelings of euphoria and calmness in response to external stimuli like pain, excitement and physical exertion. Serotonin, the neurotransmitter implicated in mental disorders like depression, serves a similar purpose, affecting mood, sleep patterns and appetite. There are many natural ways to increase serotonin and endorphin production, many of which involve simple everyday lifestyle factors like diet and exercise.

Diet and Nutrition

Food is the fuel source needed for every action of our minds and bodies. The foods we eat influence physical health as well as brain functions like mood and cognition. Certain substances are required for the production of serotonin in the body. The serotonin precursor L-tryptophan can be found in a variety of foods, such as milk, turkey, soy and other high-protein foods. It can also be taken in supplement form as 5-hydroxytryptophan, or 5-HTP, and is more likely to increase actual serotonin levels when taken in this way.

Exercise

It has long been known that exercise increases the levels of endorphins in the blood, though these endorphins do not cross the blood-brain barrier to affect mood. According to The New York Times, long-distance running also triggers the release of endorphins in the brain. While the role of this response is not completely understood, it is believed that the body produces endorphins to help fight pain and fatigue, making it possible to continue in spite of physical discomfort.

Intense cardiovascular, weight-bearing and stretching workouts lasting 30 to 45 minutes are most likely to have a positive impact on endorphin production and physical fitness.

Sunlight

As the source of energy and life for all living things, the sun plays a vital role in every function of the mind and body. In humans, it provides essential vitamin D, which is needed for proper immune function, bone growth and calcium absorption. While too much sun exposure can cause skin damage, too little can lead to other problems like vitamin D deficiency and depressive disorders.

Seasonal affective disorder (SAD) is a form of depression caused by lack of natural sunlight during the winter months. The sun can have an impact on other forms of depression as well. A study by R.W.