6 ways to increase ‘happy hormone’

Serotonin is a neurotransmitter that helps cells in the brain and the body communicate with each other. This hormone supports regulating mood, sleep, affecting the feeling of happiness, relaxation and mental stability, so it is called “happy hormone”. Low serotonin levels can increase the risk of anxiety, depression and other mental health problems. Some of the following healthy habits contribute to increasing serotonin in the body.

Do exercise

Physical activity stimulates the body to release chemicals to improve mood, including serotonin. Adults should spend at least 150 minutes exercise on average each week (about 5 sessions, 30 minutes) or 75 minutes of high intensity exercise (about 3 sessions, 25 minutes) to bring benefits to mental health. People over 65 should practice at least 2-3 times a week to promote the body to increase serotonin.

Additional food rich in tryptophan

Tryptophan is an amino acid involved in the production of serotonin. The body does not produce tryptophan itself, so it is necessary to supplement through the diet. Tryptophan -rich foods include green leafy vegetables, pumpkin seeds, sesame seeds, sunflower seeds, peanuts, egg white, soybeans, poultry …

Exposure to the sun

Light can stimulate serotonin production. In contrast, people are less exposed to light, deficiency of vitamin D related to seasonal emotional disorders (SAD) – a form of depression. Adults should form a habit of walking in the morning or afternoon, exposed to sunlight for 20-30 minutes to improve serotonin levels.

Stress control

Prolonged stress can negatively affect the body in many ways, including reduced production and serotonin circulation. When stressed, the body releases cortisol hormone, changes mood and reduces the amount of serotonin available in the brain. Control stress by participating in favorite activities, practical thoughts such as yoga or meditation, getting enough sleep, psychotherapy …

Social connection

Communicate with friends and relatives to bring many benefits to mental health, emotions and physical. It also reduces stress and promotes physical activity. Positive social interactions can increase “Happiness Hormone” Serotonin by stimulating oxytocin – chemicals related to positive cohesion and emotions.

Massage

Massage stimulates the body to release serotonin and dopamine, and reduce cortisol. If possible, you can try massage for two sessions, about 20 minutes a week, to promote the body to produce “Hormone Hanh Phuc”.