I am always interested in finding ways to put more fun into our lives. It’s the simple things that can have a big effect on us. Sometimes, we need to be reminded that it doesn’t take a vacation or a weekend trip but doing simple fun things daily can add so much to the mundane. As we get older, our bodies change so we have to adapt. Serotonin, the "feel-good" neurotransmitter, plays a crucial role in regulating our mood, sleep, and our appetites. As we age, our serotonin levels can decline, which can lower our mood and increase feelings of stress. Fortunately, there are several natural ways we can boost our serotonin levels and improve our overall well-being, especially as we get well past our fifties. I know I have talked about this before but know that when we feel good, we live good. We make better healthier decisions. You know how I think that when we look good, we feel good, we eat good, we move good. It all works together.
Get Moving: Regular exercise is one of the most effective ways to increase serotonin levels. It does not have to be some long exercise program to be effective. Add a short walk every night after dinner. It can be a walk around the block. Start today.
Expose Yourself to Sunlight: Sunlight exposure helps increase serotonin production. Try to spend some time outdoors each day, especially in the morning or late afternoon when the sun is less intense. This can also help regulate your sleep-wake cycle, which is important for serotonin production. Again, it does not have to be an hour, but start with five minutes daily.
Eat Serotonin-Boosting Foods: Certain foods can help increase serotonin levels. Foods rich in tryptophan, like turkey, chicken, eggs, and nuts, can help boost serotonin production. Additionally, complex carbohydrates, such as whole grains, can help increase tryptophan levels in the brain. Yep, try staying away from the processed stuff! Remember, we are not looking for perfection, just progress. It's what we do 85-90% of the time that affects our body.
Practice Mindfulness and Meditation: Mindfulness practices and meditation can help reduce stress and anxiety, which can improve serotonin levels. Taking a few minutes each day to practice deep breathing or meditation can have a positive impact on your mood and well-being. I sit and breathe in counting to five, hold my breath for five, then exhale counting to seven. I was taught this during my certification and have kept up with it. So easy and it adds a calmness to my day. You can even do this breathing technique while waiting at a red light. Try it.
Stay Connected: Social interaction can boost serotonin levels. Spend time with friends and loved ones, join a club or group, or volunteer in your community. Connecting with others can improve your mood and overall outlook on life. Again, even a phone call can change our mood and you can do it while you are on a walk. Woo Hoo!
Get Plenty of Sleep: Adequate sleep is essential for serotonin production. Aim for 7-9 hours of sleep per night, try to maintain a regular sleep schedule. Avoiding caffeine and electronic devices before bed can also help improve sleep quality. It’s hard to not want to watch TV while dosing off but I have had to work on my routine lately due to not getting enough sleep. I kept waking up around 2 or 3 am and unable to go back to sleep. Now, I am trying to stay away from my phone and TV for at least thirty minutes before I go to bed. It’s better but not perfect.
So, if you are not doing some kind of regular exercise routine, think about adding a simple daily walk around the block after dinner. Make it a priority for two weeks and you will see how you start to plan your walk in each day. There has been so much research on how walking is crucial to our health. And, it’s easy. Let’s go!
Flowers always boost my mood. Next time you head to the grocery store, pick up a bundle of $6 tulips at Kroger's or try Trader Joe's! These flowers are from my niece's urban farm!
Have a beautiful day!
Janie
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