11/29/2016

11 Powerful Tips to Boost Your Serotonin: Part II of "How Happiness Heals Your Brain" - All Body Ecology Articles

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11 Powerful Tips to Boost Your Serotonin: Part II of

"How Happiness Heals Your Brain"
Inpart 1 (http://bodyecology.com/08/08/07/how_happiness_heals_your_brain.php) of this 2part series, I highlighted the importance of serotonin, the happiness hormone, including how
your brain makes serotonin.
In this piece, I will share tips to boost serotonin naturally, through your food and lifestyle.

Serotonin plays an essential role in:

The regulation of your appetite,
Tour body temperature
The tone of your blood vessels
Your perception of pain
Depression
Migraines
And the health of the mucus membranes of your stomach and intestines

11 TIPS FOR BOOSTING SEROTONIN NATURALLY

While anti-depressants are often the medical mainstreams choice for increasing serotonin,
they often have undesirable side e ects like low libido and low energy. I am not surprised at
this because any use of drugs, whetherprescription or over-the-counter, make your blood
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acidic (http://www.bodyecology.com/06/11/30/drugs_make_blood_acidic.php). Among other

things, this depletes your adrenals, a chief organ for creating energy.
Over time, blood that is too acidic can set your body up for pathogens and disease.
Please keep in mind that I am not advocating ignoring your doctor or medical professionals
advice. However, recognizing some natural ways that your body can make serotonin and
obtain plenty of the important co-factor, vitamin B6, may free you from needing to rely on
long-term use of prescription drugs.

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11 Powerful Tips to Boost Your Serotonin: Part II of "How Happiness Heals Your Brain" - All Body Ecology Articles

If you decide to go this route, it can be helpful to work with a creative medical professional or
naturopathic doctor who understands the power of food to in uence your bodys biochemical
processes.

Here are several tips fornaturally boosting serotonin with the Body Ecology
program:
1. Get enough vitamin B6 since you must acquire this very important vitamin from your
foods (or supplements), here are some vitamin B6-rich options: spinach, turnip greens,
garlic, cauli ower, mustard greens, celery, sh (especially tuna, halibut,salmon, cod and
snapper),poultry (chicken and turkey) and lean beef tenderloin
(http://bodyecology.com/07/03/08/how_to_choose_healthiest_meat.php).
Youll be delighted to know that the many fermented foods and beverages on the Body
Ecology Diet contain bene cial micro ora that manufacture B-Vitamins right down
inside youright at the gut wall so they assimilate quickly.
2. EatBody Ecology recommended grain-like seeds
(http://www.bodyecology.com/06/12/07/risks_consuming_grains.php) Amaranth,
buckwheat, millet and quinoa are seeds with grain-like taste and properties. These are
healthy, high-protein carbohydrates and small amounts of the rightcarbohydrates are
critical to boosting serotonin.
I strongly suggest you have one of these Body Ecology grain-like seeds with land
vegetables, ocean vegetables and cultured vegetables for your dinner meal. This nice
dose of serotonin in the early evening will help you sleep better at night.
When you eat Body Ecology grain-like seeds in the late afternoon or early evening
for your dinner meal...when blood sugar may be low...they are especially helpful for
boosting your mood and for combating the desire to over eat.
These grain-like seeds also provide important B vitamins. As just mentioned B vitamins
play a critical role in brain health and in the manufacture of all your neurotransmitters
including serotonin.Vitamins B1 (thiamine), B2 (ribo avin) and B6 (pyridoxine) as

well as vitamin D, folic acid and selenium plus calcium, and magnesium are needed
to make serotonin.
3. For protein meals: focus on digestion and food combining Eating foods that are
high in protein and speci cally have a higher percentage of tryptophan (like turkey,
sun ower seeds and pumpkin seeds), will provide much needed tryptophan, the
precursor to serotonin.But beware: because research shows that eating protein
with carbohydrates actually works against your ability to make serotonin.1At Body
Ecology, we recommend theprinciple of food combining
(http://www.bodyecology.com/07/01/18/food_combining_optimal_health_and_weight.php),
which reinforces your bodys ability to make serotonin AND improves your ability to
digest protein.
Eating a high animal protein diet does not help create more serotonin.
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11 Powerful Tips to Boost Your Serotonin: Part II of "How Happiness Heals Your Brain" - All Body Ecology Articles

In fact, it can actually make things worse. This is because tryptophan completes with
other amino acids to reach your brain. Unfortunately tryptophan looses in this contest.
Youll nd that eating a meal of the Body Ecology grain-like seeds is a better solution to
increase serotonin. Quinoa, for example, is an excellent plant source of protein that also
has those important B Vitamins. Unlike animal protein it is also an alkaline-forming
food.
If you eat a tryptophan-rich protein at lunch, then switch to a Body Ecology grain meal in
the evening, it can help reduce overeating and boost your mood. According to Dr. Judith
Wurtz, it can also combat Seasonal A ective Disorder (SAD), which is when you
experience fatigue and depression in the winter months.2
1. Include fermented foods and drinks in your diet Fermented foods and drinks greatly
assist in digestion and assimilation of all the important nutrients you need for serotonin.
Additionally, they boost the nutrients in your food by at least a hundred fold. As mentioned
above they manufacture those essential B vitamins that help with boosting your
mood.Micro ora richDong Quai (http://bodyecology.com/probiotic-beverage-dongquai.html) is an excellent fermented drink that supports your energy and mood AND
decreases cravings for sugar.
2. Get plenty of Exercise Researchers have found that exercise boosts serotonin.
Evengentle exercise like walking and rebounding can boost your immunity and mood
(http://bodyecology.com/07/04/26/rebounder_ tness_tool.php).3
3. Get massages and other forms of body work Weve heard about the healing power of
touch, but now research backs it up! A study conducted by the Touch Research Institutes at
the University of Miami School of Medicine shows that massage increases serotonin by
28% and decreasescortisol (the stress hormone)
(http://www.bodyecology.com/06/12/28/reduce_your_cortisol_levels.php) by 31%.4
4. Have fun in the sun - Early morning sunlight is more intense and this can boost your
bodys production of melatonin in the evening. Serotonin converts to melatonin for a great
nights sleep. Getting outside for a 20-minute walk in the early morning sunlight can boost
your mood and improve your sleep!5
5. Consider purchasing aBioMat (http://www.biomatecology.com/). This is a wonderful
pad that you lie on -- ideally with headphones and beautiful relaxing music that increases
brain cells. The BioMat combines far infrared negative ions and amethyst crystals and
produces negative ions that increase the ow of oxygen to your brain having a positive
e ect on how serotonin is oxidized in your blood stream. Like a large, chamber-size and
more expensive sauna the Bio Mat also helps with removal of toxins that interfere with
brain health. I recommend the smaller size because it is more a ordable and yet you can
still do a sauna-level sweat on it.
6. Reduce Stress prolonged physical or emotional stress produce adrenaline andcortisol
(http://www.bodyecology.com/06/12/28/reduce_your_cortisol_levels.php), which interfere
with serotonin.6 Its very common in todays modern world to try to t an overwhelming
amount of work and errands into a day or week. This creates chronic stress. Shifting your
lifestyle and adding more relaxation into your week can make a huge di erence.
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11 Powerful Tips to Boost Your Serotonin: Part II of "How Happiness Heals Your Brain" - All Body Ecology Articles

7. Eliminate sugar (or at least drastically reduce sugar) If you have low serotonin, you
may have intense cravings for sugar. This is your bodys way of trying to increase serotonin
because eating sugar produces insulin, which helps tryptophan go into your brain.
However, too much sugar can eventually causeaddiction to sugar
(http://www.bodyecology.com/06/12/07/stevia_supplement_cooking.php),insulin
resistance, hypoglycemia and type 2 diabetes
(http://bodyecology.com/08/07/10/healthiest_food_drink_choices_type_2_diabetes.php).Instead,
satisfy your sweet tooth in a healthy way withStevia or Lakanto
(http://www.bodyecology.com/07/09/20/guilty_sweet_cravings.php). Both of these
sweeteners are zero calories, do not raise blood sugar (insulin), dont feedcandida
(http://www.bodyecology.com/06/12/28/unknown_health_epidemic.php) and actually
bene t your health!
8. Focus on Emotional Healing Reducing stress and focusing on spending more time
relaxing is a rst step to boosting serotonin. You can take this even further by taking action
in key areas to remove negative emotions like fear, guilt and anger.
While research has been promising on natural supplements like L-Tryptophan, 5-HTP and
SAMe, Id like to cover these in another article. Your doctor or natural health practitioner may
be able to guide you with respect to these supplements as well.

HAPPINESS AS A LIFESTYLE
Doing this naturally means you may have to shift many long-standing habits. To keep your
stress levels low when experiencing this kind of change, make sure to follow Body Ecologys
step-by-step principle. Even baby steps towards changes in your eating habits can o er big
rewards.
Rewards like feeling better, sleeping better and feeling like your mind is more clear. This is
natures gift to us.
It is often said we are spiritual beings having a human experience. As humans, we are
NATURAL beings. Our bodies have not evolved much over the last 100 years, but our lifestyles,
technology, manufactured foods, personal care products and environment have changed
dramatically. Sometimes this means we have to go back to basics...back to nature...to create
our best health.
You owe it to yourself to create healthy habits that will keep you feeling energized and vibrant
for the long-term!
For more information on the Body Ecology program, get your copy ofThe Body Ecology Diet
(with FREE bonus!) today (http://bodyecology.com/the-body-ecology-diet-book.html).
Sources:
1. Wurtman, Judith J., PhD, and Marquis, Nina Frusztajer, MD. The Serotonin Power Diet.
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11 Powerful Tips to Boost Your Serotonin: Part II of "How Happiness Heals Your Brain" - All Body Ecology Articles

http://www.buzzle.com/articles/serotonin-power-diet.html
2. Wurtman, Judith J., PhD. SAD, Serotonin and Carbohydrates
http://www.dietdetective.com/content/view/2776/177/
3. Dunn, Andrea, Ph.D., "[Exercise] a ects the biology in the brain in the same way that anti-depressant drugs do."
http://www. tcommerce.com/BLUEPRINT/WebControls/Announcements/ViewAnnouncement.aspx?
ItemID=787&mid=112&portalId=2&cid=112
4. Field T, Hernandez-Reif M, Diego M, Schanberg S, Kuhn C. Cortisol decreases and serotonin and dopamine increase
following massage therapy.Touch Research Institutes, University of Miami School of Medicine, Miami, Florida
33101, USA. t eld@med.miami.edu
5. Challem, Jack. Sunshine for Your Mind. The Nutrition Reporter. 2002.
http://www.thenutritionreporter.com/sunshine_for_the_mind.html
6. Plesman, Jurriaan, BA (Psych). THE SEROTONIN CONNECTION, Post Grad Dip Clinical Nutrition.
http://www.hypoglycemia.asn.au/articles/serotonin_connection.html).Vitamin B6. Linus Pauling Institute at Oregon
State University.
http://lpi.oregonstate.edu/infocenter/vitamins/vitaminB6/
Bouchez, Collette. Reviewed by Nazario, Brunilda, MD. Serotonin: 9 Questions and Answers. WebMD.
http://www.webmd.com/depression/features/serotonin-9-questions-and-answers
Vitamin B6. The Worlds Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=108
Tryptophan. The Worlds Healthiest Foods
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=103
Overactive Transporters of Serotonin are Linked to Autism.
http://www.narsad.org/news/press/rg_2008/res2008-04-02.html
Get Angry When Hungry? Blame Low Serotonin. Reuters. June 2008.
http://www.msnbc.msn.com/id/24992222/
http://www.restoreunity.org/blocking_reabsorption_of_seroton.htm

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