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How Serotonin Holds the Key to Our Happiness
Read this if you're ready to take control of your happiness from the inside out.
Sol TV
August 01, 2024
š Your Gut is a Happiness Factory
š¤ TL/DR: The Connection from Food to Mood
šæ Natural Serotonin Boosters: Your Happiness Toolkit
š Sol Bites: Beyond Diet ā More Ways to Shine
š Bonus: What Makes You Happy? Let's Crack Your Personal Happiness Code
š„ Video Bite: Anna Daphna on Happiness
š Words of Wisdom
Your Gut is a Happiness Factory
Our bodies are made up of about 30 trillion cellsāand about 100 trillion bacteria! The bacteria reside mainly in our gut, and they act as tiny helpers, munching on the food in there and fermenting it. One thing that process produces is serotonin, a chemical that impacts things such as moods, sleep, and desire. Here's a mind-blowing fact: Roughly 90% of your serotonin is produced in your gut, not your brain. That's one of the reasons why we feel so incredibly content after a delicious meal!
TL/DR: The Connection Between Mood and Food
Smart eating isnāt just about feeling full, it's about feeling satisfied. Our stomach has two circuits: one signals hunger and the other signals satisfaction. Hormones like ghrelin (the āIām hungryā hormone) and leptin (the āIām full and happyā hormone) regulate the circuits.
But here's where it gets exciting: We think we're in charge of how we feel, but the bacteria in our gut hold a lot of power over how we feel. When they produce serotonin, it does way more than just lift your mood. It makes us feel satisfied and worthy, and it's a potent hormone for battling depression. In fact, antidepressants are usually called serotonin reuptake inhibitors. They help more serotonin reach our brain, which helps us to feel happy.
Natural Serotonin Boosters: Your Happiness Toolkit
Want to boost your mood naturally? There are plenty of ways to increase serotonin through your diet.
Food: Certain foods are packed with nutrients that support serotonin production.
Bananas: Contain tryptophan, a building block for serotonin, plus vitamins B6 and carbohydrates to help it reach your brain.
Leafy Greens (like spinach, kale): High in folate, which is essential for serotonin synthesis.
Walnuts and Almonds: Great sources of magnesium, a mineral that plays a crucial role in converting tryptophan to serotonin.
Pro Tip: Soak walnuts and almonds in water overnight to unlock even more of their nutrients and access extra goodness your body needs. It's like using a key to access all that goodness your body needs.
Hydration: Drinking plenty of water is crucial for boosting serotonin and, in fact, all neurotransmitters. Why? Because water is essential for the production and proper functioning of these brain chemicals.
Fiber: Your gut bacteria thrive on fiber, which can be found in foods such as lentils, beans, and whole grains.
Why it works: Fiber is something you must chew on. It stays undigested in your intestine, serving as a primary food source for beneficial gut bacteria. As these good bacteria thrive, they naturally crowd out and reduce the number of harmful bacteria. A fiber-rich diet supports a healthy gut microbiome, which can help you feel full and satisfied, making healthier choices easier.
Other goodies: Green smoothies, pineapple, Greek yogurt (packed with tryptophan, a building block for the mood-boosting chemical serotonin), tomatoes, oats, cayenne pepper, and bulgur wheat all contribute to a happy gut and a happy you.
And a non-food idea . . .
Epsom salt bath: You can throw these magnesium salts into a bath or put some in warm water and just give your feet a soak. Epsom salts are fantastic for fighting fatigue, which is often linked to low serotonin levels.
Sol Bites: Beyond DietāMore Ways to Boost Serotonin
Did you know that thereās a super easy trick that can stop a baby from being upset? When a baby cries for its pacifier, for example, and its mom creates a distraction by pointing to the moon, the baby will stop crying instantly. Our adult brains can be fooled the same way! When youāre feeling down, try distracting yourself with something extraordinary. Just imagine, visualize, or remember amazing moments, andābam!āyour brain will buy into it.
Here are some ways to get started:
Happy Memory Album: You know how people frame and hang their certificates or display their trophies? Or how parents keep videos of their kids' first steps or words? It's because those are super precious moments that make people feel good. (Even in therapy sessions, therapists often ask about your "resources"āthings that instantly brighten up your mood.) An easy way to have a mood-booster on standby is to create a photo album on your phone that is filled with pictures of good times with friends, family trips, and other special moments. If youāre feeling down, just swipe through the photos.
Gratitude: Try the "three blessing exercise," a simple practice that involves jotting down three things you're grateful for every nightābut you canāt repeat any items. Initially, when people do this they tend to mention basic stuff like having a house, food, or someone to call. But soon, youāll start appreciating small things. You'll start seeing the world in a more positive light and manifesting more good vibes.
Sunlight: Many of the body's serotonin and melatonin (a hormone related to the sleep/wake cycle) production depends on sunlight. So take a walk, do some gardening, or pick another fun outdoor activity. Being in nature, especially in the sun, ramps up those happy chemicals.
Other ideas: Exercise also helps increase serotonin, and itās even better if you do it outside. Massages are another great way to boost serotonin. For instance, any relaxing therapyācan increase serotonin levels.
Soaking up the sun (wearing sunblock, of course!), exercising, getting massages, and being grateful can seriously up your serotonin game. Keep your brain and gut happy, and the rest will follow!
Read this if you want to discover the secrets to a happy life.
Video Bite
Sol TV Creator Anna Daphna shares a framework for happiness, āIf you're happy at this moment, it's because you've done the work to shake off whatever wasn't serving youā Check out more emotional well-being tips from Anna on Sol TV.
Words of Wisdom
We tend to forget that happiness doesnāt come as a result of getting something we donāt have, but rather of recognizing and appreciating what we do have.
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