Everyone has bad days and feels lost sometimes. But what if you have such emotions for a week or longer and even online roulette gambling doesn’t help? Then follow these easy tips and improve your mental health.
Physical Activity
Regular exercise (at least 30 minutes a day) improves mood in general. Studies show that cardio exercise in the long run increases serotonin levels in the brain. And serotonin reduces hostility, makes us more friendly and reduces the severity of symptoms of depression.
Communicating With Nature
People used to spend most of their day outdoors. Nowadays, many people work indoors, sitting at a desk under artificial light. Researchers have found that just five minutes spent outdoors in a natural setting makes you feel better. The amount of time spent in the sun correlates with serotonin and dopamine synthesis. Even a short walk in the park is good.
Nutrition
Nutrition also has an impact on our mental health. Coffee increases serotonin and dopamine levels as long as you drink it. As soon as you stop drinking coffee, you will notice negative changes. Your brain, used to high levels of hormones, will act as if it is in deficit mode. It will take about 12 days without caffeine for your brain to return to normal.
Omega-3 fatty acids increase serotonin levels without withdrawal. Numerous studies have shown that they reduce the severity of depression symptoms. The fatty acids are found in certain types of fish, such as salmon.
Contrary to the louches, eating turkey does not increase serotonin levels in the brain. Many people think that eating food rich in tryptophan can improve mood because the brain uses tryptophan to produce serotonin. However, due to the fact that this amino acid is not a priority for the body, tryptophan usually loses competition to other amino acids when transported to the brain.
Including foods with tryptophan in the diet is important. If tryptophan is lacking, serotonin levels in the brain will drop. You can get tryptophan by eating starchy foods, such as whole wheat bread, potatoes and corn.
Meditation
Meditation is the practice of relaxed and focused contemplation, often accompanied by breathing exercises. Studies have shown that practicing meditation increases dopamine levels in the brain and helps relieve stress and create a sense of inner peace.
Gratitude
Scientific research has shown how feelings of gratitude affect the brain’s reinforcing systems. It correlates with dopamine and serotonin production. Gratitude is something that is directly related to feelings of happiness.
Scientists have repeatedly researched an exercise called the “three gratitudes.” Every night for a week, a person wrote down three things for which they feel grateful today. At the end of this exercise, people noted that they felt happier and were less likely to have bouts of discouragement. Their mood improved greatly, sometimes for up to six months at a time.
Essential Oils
All essential oils are derived from plants, and many of them have medicinal properties. One study found that bergamot, lavender and lemon essential oils have therapeutic effects: their use helps in the production of serotonin and dopamine.
Be Careful! Always follow the instructions on the label. Although essential oils are a natural product, some can be dangerous if used improperly. Do not allow children to play with essential oils.
Reaching Your Goal
When we achieve any of our desired goals, our brain produces dopamine. The brain sees this as a reward and begins working toward another goal to stimulate the production of dopamine rewards again.
Usually the larger the goal, the more dopamine is produced when the goal is achieved. However, it is best to start with small goals to increase your chances of success. Realizing small short-term goals can eventually lead you to achieving a major long-term goal. This pattern keeps your brain’s dopamine production at the same level.
Happy Memories
Researchers studied the relationship between mood and memory. They focused on the anterior cingulate cortex, an area of the brain associated with attention. People who remembered sad events produced less serotonin, whereas the brains of people who held their attention to joyful past events produced more serotonin.
Novelty
The brain responds to new experiences by producing dopamine. You can increase its level naturally by opening up to new experiences and new impressions. Any experience is good: you can try something simple, like a new hobby or a new cooking recipe, or something special, like skydiving. The less familiar you are with this type of activity, the more likely your brain will reward you with dopamine.
Psychotherapy
Studies show that if your mood changes, so does your brain’s serotonin synthesis. This implies that mood and serotonin synthesis have a reciprocal effect on each other. Psychotherapy sessions often help people improve their mood. Perhaps psychotherapy can also help increase serotonin levels in the brain.
Although these 10 methods can increase dopamine and serotonin levels in your brain, they are not a substitute for medical prescriptions. If you are concerned about your mental health, it is worth seeing a doctor. A professional will tell you which treatments are appropriate in your particular case.
