"How to increase serotonin in the human brain without drugs" by Simon N. Young in Journal of Psychiatry and Neuroscience (2007) [full article]
"Serotonin may be associated with physical health as well as mood. In otherwise healthy individuals, a low prolactin response to the serotonin-releasing drug fenfluramine was associated with the metabolic syndrome, a risk factor for heart disease,35 suggesting that low serotonin may predispose healthy individuals to suboptimal physical as well as mental functioning.
Nonpharmacologic methods of raising brain serotonin may not only improve mood and social functioning of healthy people — a worthwhile objective even without additional considerations — but would also make it possible to test the idea that increases in brain serotonin may help protect against the onset of various mental and physical disorders. Four strategies that are worth further investigation are discussed below.
...
The primary purpose of this editorial is to point out that pharmacologic strategies are not the only ones worthy of study when devising strategies to increase brain serotonin function. The effect of nonpharmacologic interventions on brain serotonin and the implications of increased serotonin for mood and behaviour need to be studied more. The amount of money and effort put into research on drugs that alter serotonin is very much greater than that put into non-pharmacologic methods. The magnitude of the discrepancy is probably neither in tune with the wishes of the public nor optimal for progress in the prevention and treatment of mental disorders."
The article proposes four strategies for increasing serotonin in the brain:
"10. Avoid the fast track to happiness. ...
9. Don’t avoid carbs entirely. ...
8. Eat protein. ...
7. Eat fat. ...
6. Take a fish oil supplement! ...
5. Exercise to feel good. ...
4. Avoid the stimulant cycle. ...
3. Sleep right. ...
2. Investigate supplements wisely. ...
1. Boost other hormones! ..."
The primary purpose of this editorial is to point out that pharmacologic strategies are not the only ones worthy of study when devising strategies to increase brain serotonin function. The effect of nonpharmacologic interventions on brain serotonin and the implications of increased serotonin for mood and behaviour need to be studied more. The amount of money and effort put into research on drugs that alter serotonin is very much greater than that put into non-pharmacologic methods. The magnitude of the discrepancy is probably neither in tune with the wishes of the public nor optimal for progress in the prevention and treatment of mental disorders."
The article proposes four strategies for increasing serotonin in the brain:
- altered thoughts/mood influencing serotonin levels (self- or psychotherapy induced)
- exposure to bright light
- exercise
- diet (tryptophan)
"10. Avoid the fast track to happiness. ...
9. Don’t avoid carbs entirely. ...
8. Eat protein. ...
7. Eat fat. ...
6. Take a fish oil supplement! ...
5. Exercise to feel good. ...
4. Avoid the stimulant cycle. ...
3. Sleep right. ...
2. Investigate supplements wisely. ...
1. Boost other hormones! ..."
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