For the start of 2024, we thought it would be worthwhile going through the simple exercises we can all do in our very own homes to increase the amount of serotonin and dopamine in our bodies.
1. Meditation
Meditation is a great way to naturally support your body's own production of serotonin and dopamine.
By meditating we are taking time to calm the body. Another way of referring to this calming process is called increasing the activity of the parasympathetic system. Studies can now show that greater activity of the parasympathetic nervous system in meditation leads to decreased production by the adrenal medulla of the catecholamines, epinephrine and norepinephrine. And best of all, there has also been show to be an increase in the brain’s serotonin during meditation.
Even just 10 minutes of meditation daily can make a real difference to your mental wellbeing!
2. Exposure to natural daylight
Natural daylight exposure has a huge impact on our sleep cycles and mood.
While the photostimulation of serotonin may be mediated in a number of ways, including the retinoraphe tract (i.e., via the retina), one intriguing pathway is that sunshine may directly stimulate the production of serotonin through the skin.
3. Exercise
It is a well known fact that regular exercise helps to reduce levels of cortisol (the stress hormone).
Completing just 30 minutes a day of aerobic exercise such as running, walking or swimming increases the firing rates of serotonin neurons, and this results in increased release and synthesis of serotonin.
4. Diet & nutrition
Fuelling your body with nutrient-rich foods is vital for your mental health.
Drinking soursop tea or consuming powdered Soursop fruit promotes the release of serotonin which helps in calming the body. In the West Indies, Soursop is commonly used as a calming agent. In the Netherlands Antilles, the leaves are brewed to make a beverage that enhances sleep. The leaves can also be put into one's pillowcase to enhance sleep. For this reason, a soursop leaf tea can be a great natural supplement to relieve the body of stress.
#annona muricata
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