Serotonin is one of the neurotransmitters in your brain that is responsible for feeling happy. Because serotonin production increases with light, the gray gloom of winter can sometimes have a negative effect on your mood. In fact, seasonal affective disorder (SAD) is a form of depression that affects 25 million Americans every year. Fortunately, if the colder months have got you feeling down, there are some things you can do to boost your serotonin levels until the sun decides to come back out.
Use bright indoor lights.
If you are having trouble finding any direct sunlight, try purchasing a 300-watt bulb. Placing the light within three feet for twenty minutes, three times per day can help to boost your serotonin. While the boost may only be temporary, it is a good way to trick your body into thinking it is summer for at least a little while.
Exercise.
Even though forcing yourself to exercise when you are feeling down and out may be difficult, it is definitely worth it. If you can get yourself to get started, just 15 to 20 minutes of brisk walking or even just dancing to the radio can boost your serotonin and improve your mood. Maintaining an actual workout routine throughout the winter months is even better, and carries many other health benefits as well.
Eat healthy.
What you put into your body plays a big role in the way that you feel. This is especially true during the winter months because your lows are even lower, so you will need to pay more attention to what you eat than you do during the summertime. Here are some tips you can incorporate into your diet to keep your serotonin levels from dipping too low:
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Eat more protein: Protein is one of the best ways to naturally boost your serotonin levels. For the best results you should be eating protein at least three times per day. This can include meats, dairy, or beans.
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Substitute fruits and vegetables for sweets: While cookies, chocolate, and ice cream may sound good when you’re feeling depressed, foods like this make your energy levels even lower. Instead, try eating brightly colored vegetables and fruits to boost your energy and your mood.
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Cut back on white, starchy foods: Bread, rice, and potatoes are all carbohydrates that can leave you feeling tired. If you try to eliminate these types of foods from your diet for a few weeks, you will be able to tell a noticeable difference in the way you feel.
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Skip the caffeine: Caffeine is a natural serotonin suppressor, so pay attention to how much coffee you are drinking. If you can’t live without your coffee, then try to save it for after you eat.
Take supplements.
There are some supplements that can also raise your serotonin levels, such as 5HTP (5-hydroxytryptophan). However, make sure you carefully read the labels for these products and check with your doctor before taking if you have any sort of medical condition such as heart problems. Supplements are not closely regulated by the FDA, so make sure that they are necessary before you spend a lot of money on them. These types of supplements will bump up your serotonin levels over a short period of time, and do not need to be taken indefinitely.
