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, cauliflower, mustard greens, celery, fish (especially tuna, halibut, salmon, cod and snapper), poultry (chicken and turkey) and lean beef tenderloin.
3-For protein meals: focus on digestion and food combining – Eating foods that are high in protein – and specifically have a higher percentage of tryptophan (like turkey, sunflower seeds and pumpkin seeds), will provide much needed tryptophan, the precursor to serotonin.
4-Eating a high animal protein diet does not help create more serotonin.
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
5-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. Get plenty of Exercise – Researchers have found that exercise boosts serotonin. Even gentle exercise like walking and rebounding can boost your immunity and mood.
7-Have fun in the sun - Early morning sunlight is more intense and this can boost your body’s production of melatonin in the evening. Serotonin converts to melatonin for a great night’s sleep. Getting outside for a 20-minute walk in the early morning sunlight can boost your mood and improve your sleep
8-Reduce Stress – prolonged physical or emotional stress produce adrenaline and cortisol, which interfere with Shifting your lifestyle and adding more relaxation into your week can make a huge difference.
9-Eliminate sugar (or at least drastically reduce sugar) – If you have low serotonin, you may have intense cravings for sugar. This is your body’s way of trying to increase serotonin because eating sugar produces insulin, which helps tryptophan go into your brain. However, too much sugar can eventually cause addiction to sugar, insulin resistance, hypoglycemia and type 2 diabetes.
10-Focus on Emotional Healing – Reducing stress and focusing on spending more time relaxing is a first 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.