How to boost production of Serotonin in the brain Naturally without Drugs: Exercise

How to boost production of Serotonin in the brain Naturally without Drugs

Exercise

In my previous blog post - Serotonin what is it and why it is so important? I started serotonin series and today is my next post about helping your body to boost serotonin production in a natural way.

Though many neurotransmitters work in harmony to influence mood, serotonin is one of the most important. Its levels are influenced by external factors, such as sunlight, diet and exercise.

How does it work?

A study published in Neuropsychopharmacology revealed that there are two mechanisms by which physical activity increases brain serotonin. First, motor activity increases the rate and frequency at which serotonin is "fired" within the brain, resulting in an increase in both the release and synthesis of it. Secondly, regular exercise increases the level of tryptophan in the brain (an amino acid used to manufacture serotonin). The exact mechanism is not clearly understood; however, it is clear that aerobic exercise improves mood through increasing brain serotonin levels.

Scientific research

According to the studies of Simon N. Young, PhD - comprehensive review of the relation between exercise and mood concluded that antidepressant and anxiolytic effects have been clearly demonstrated. Several lines of research suggest that exercise increases brain serotonin function in the human brain. Post RM and colleagues measured biogenic amine metabolites in cerebrospinal fluid (CSF) of patients with depression before and after they increased their physical activity. Physical activity increased 5-HIAA, but it is not clear that this was due to increased serotonin turnover or to mixing of CSF from higher regions, which contain higher levels of 5-HIAA, with lumbar CSF (or to a combination of both mechanisms).

Two different mechanisms may be involved in this effect. As reviewed by Jacobs and Fornal, 61 motor activity increases the firing rates of serotonin neurons, and this results in increased release and synthesis of serotonin.2 In addition, there is an increase in the brain of the serotonin precursor tryptophan that persists after exercise.

Action plan

Interestingly that aerobic exercise, including walking, running, biking, swimming (among others) seem to be the most effective at increasing serotonin synthesis in the brain. Have you ever heard of a "runner's high?" Well, it describes the effect of "feel good" neurotransmitter chemicals released during exercise that elevate mood during and after a workout. The optimal amount of exercise needed to enhance serotonin synthesis in the brain is 3 hours weekly, or 30 minutes most days of the week.

So what are we waiting for? Make a good habit to spent minimum 30 min a day on the fresh air jogging or at least walking and get many more benefits from this healthy habitJ.

Laminine and Laminine Omega +++ helps brain produce serotonin naturally.

Stay healthy J