As we age, our serotonin levels often fluctuate, contributing to changes in mood, energy, and overall mental well-being.
Serotonin has become a powerful mood stabilizer, even though only 5% of the body’s serotonin is found in the brain at any given time. This chemical messenger is mostly made and stored in the intestines, and it also has an effect on these things.
For women over 50, keeping their serotonin levels in check is essential for their mental health.
Let us look at some natural ways to raise serotonin levels that work well and can help your mood without using drugs alone.
What is Serotonin?
Serotonin is a neurotransmitter that controls feelings, sleep, and even digestion. It is often referred to as the “feel-good” chemical because it promotes a sense of well-being and happiness.
Serotonin is an important part of mental health for women over 50 because it can change how their bodies deal with stress and anxiety. If women do not get enough serotonin, they might feel irritable, tired, or even depressed.
Keeping your serotonin levels at a healthy level can help you feel more stable, sleep better, and support your body’s natural response to stress.
What Happens When You Have Enough Serotonin?
Having healthy serotonin levels offers significant benefits, especially for women in their 50s and beyond. Here are some of the core advantages:
- Better Mood: Having enough serotonin can help you keep a positive attitude and avoid stress, anxiety, and depression.
- More restful sleep: Serotonin helps make melatonin, which controls sleep cycles. Better serotonin levels lead to better sleep quality.
- More stable emotions: Serotonin is a key chemical in controlling emotions, keeping mood swings and irritability to a minimum.
- Cognitive Support: In a balanced state, serotonin helps the brain work better by making it easier to concentrate, remember things, and be clear-headed.
These benefits make it clear why it is essential to naturally raise serotonin levels for better mental health and well-being in general.
Natural Ways to Boost Serotonin for Mood Support
1. Exercise Regularly
Physical activity is one of the most effective ways to naturally boost serotonin. Exercise stimulates the production of tryptophan, an amino acid that is converted into serotonin.
Additionally, exercise reduces stress hormones, helping women over 50 feel more energetic and emotionally balanced.
We suggest moderate aerobic exercises like walking, swimming, or cycling to get the most out of the serotonin-boosting effects. Aim for at least 30 minutes a day, five times a week. You can also try some of my 5-minute Fabulous50 workouts for some serotonin-boosting effects.
Yoga and Tai Chi are also excellent forms of exercise that combine movement with relaxation, providing dual benefits for mental and physical health.
2. Eat Foods Rich in Tryptophan
Tryptophan is a precursor to serotonin, meaning the body needs this amino acid to produce it. You can naturally raise your serotonin levels by eating foods that are high in tryptophan. Some of the best food sources include: turkey, chicken, eggs, cheese, tofu, nuts and seeds, salmon and chickpeas.
For women over 50, focusing on a balanced diet that includes these foods is essential. Pair these tryptophan-rich foods with complex carbohydrates like whole grains, which help transport tryptophan to the brain, enhancing serotonin production.
Research indicates that while foods like turkey contain higher levels of tryptophan, the amount is still relatively low, and other amino acids compete to reach the brain, limiting tryptophan’s effect.
Many tryptophan-rich foods do not significantly raise brain levels of tryptophan or serotonin, and serotonin-rich foods like bananas can’t impact brain serotonin due to the blood-brain barrier.
However, one study found that chickpeas contain two-thirds of their tryptophan in a free-form, making it more bioavailable and effective. This suggests that chickpeas could naturally boost tryptophan and serotonin, potentially improving mood.
3. Prioritize Your Gut Health
The gut-brain connection plays a crucial role in serotonin production. In fact, a significant portion of the body’s serotonin is produced in the digestive tract.
Women over 50 should focus on consuming probiotic-rich foods. Yogurt, kefir, sauerkraut, and kombucha help promote healthy gut bacteria, which in turn supports serotonin production.
Don’t forget to add prebiotic fibers to your diet too. These can be found in foods like bananas, onions, and garlic, which nourish the good bacteria in your gut.
Keeping your gut healthy is important for naturally raising serotonin levels and improving your overall health.
READ ALSO: What You Need to Know About Probiotics and Prebiotics
4. Get Adequate Sunlight Exposure
Exposure to sunlight is another natural way to boost serotonin levels. Sunlight triggers the brain to produce more serotonin, which is why people often feel happier and more energetic on sunny days.
Serotonin naturally turns into melatonin, which is the hormone that controls sleep. The more bright light exposure we have during the day, the more melatonin is produced at night.
For women over 50, spending time outdoors can be particularly beneficial, as aging can sometimes lead to reduced outdoor activity. Studies show serotonin is produced in larger quantities during the brightest time of day, and serotonin production is higher in summer compared to winter.
Aim for at least 15-30 minutes of sunlight exposure each day. If you live in a region with limited sunlight, especially during the winter months, consider investing in a light therapy box to simulate natural sunlight and help regulate serotonin levels.
5. Practice Mindfulness and Meditation
Mindfulness practices, including meditation, have been shown to increase serotonin production. Being in the present moment and lowering stress can naturally make women feel better about their mood and emotional health.
Practicing mindfulness or meditation every day can help women deal with the changes in their hormones that happen after age 50.
Deep breathing exercises, progressive muscle relaxation, or simply sitting quietly and focusing on your breath for 10-15 minutes a day can make a big difference in your mood and overall stress levels.
6. Supplements to Boost Serotonin
While it’s best to boost serotonin naturally through diet and lifestyle changes, some supplements can support serotonin production.
Before adding any supplements to your regimen, we recommend consulting with a healthcare provider. Some helpful supplements include:
- 5-HTP (5-Hydroxytryptophan): A direct precursor to serotonin, 5-HTP can help increase serotonin levels in the brain.
- Vitamin B6 and B12: These vitamins play a crucial role in serotonin production and overall brain health.
- Omega-3 Fatty Acids: Found in fish oil or flaxseed oil, omega-3s support brain health and can positively impact serotonin levels.
These supplements can complement your diet and lifestyle, giving you additional support for maintaining healthy serotonin levels.
READ ALSO: The 2 Anti-Aging Supplements Every Woman Needs
The Importance of Sleep for Serotonin Production
Adequate sleep is critical for serotonin regulation. Poor sleep disrupts serotonin production, leading to mood disturbances and increased stress levels.
Women over 50, who are often dealing with hormonal changes that can affect sleep patterns, should prioritize quality sleep as part of their serotonin-boosting strategy.
Set a regular sleep schedule, stay away from caffeine and heavy meals before bed, and make your room a good place to sleep. You could use essential oils that are known to calm, like lavender or chamomile, which can help you relax and sleep better.
Melatonin, beyond its role in regulating sleep, is effective in managing occasional anxiety and stress. A review of 12 studies involving over 774 patients found melatonin helpful in reducing preoperative anxiety.
Recent animal studies also suggest melatonin may support long-term mood stability and improve working memory, indicating its potential as a treatment for chronic stress and occasional anxiety.
READ ALSO: Here’s How Effective Melatonin is for Memory and Longevity
Closing Thoughts
Keeping serotonin levels in check is important for mental health and mood, especially for women over 50.
You can improve your emotional health, sleep better, and feel happier and more stable by using these natural methods.
Whether it’s through regular exercise, mindful eating, or simply getting more sunlight, boosting serotonin naturally will support your overall quality of life.
Remember, daily exposure to sunlight is a simple yet effective way to increase serotonin. Just 15-20 minutes of sun can lift your spirits and help keep your mood balanced.
♡ Love ♡,
Schellea
