When you're feeling depressed and listless on a gloomy day... just keep clicking here.

Many people report feeling lethargic and depressed in winter compared to spring or summer. This is due to reduced sunlight, which reduces happiness hormones. Emotions are significantly influenced by hormones. If depressed feelings are left untreated while happiness hormones are low, they can worsen into depression requiring treatment. Let's explore ways to increase serotonin, the wintertime happiness hormone.

 

◇Take tryptophan Surprisingly, about 90% of the body's serotonin is produced in the digestive tract. This means the foods we eat have a significant impact on serotonin levels. Consuming plenty of tryptophan, which aids serotonin production, is beneficial. Tryptophan is an essential amino acid that our bodies cannot produce on their own, so it must be consumed through food. It's abundant in red meat, dairy products like cheese and yogurt, nuts, bananas, shellfish, and brown rice.

◇Walk in the sun for more than 30 minutes during the day Exposure to sunlight for at least 30 minutes a day is essential for maintaining proper serotonin levels in the body. This is why staying at home can easily lead to depression. Rather than simply basking in the sun, it's better to take a brisk walk during the day. Even walking on the ground promotes serotonin production. Walking with a loved one doubles the benefits. Even holding hands with a loved one boosts serotonin production.

 

◇Control your mind with deep breathing and meditation Slow breathing, breathing slowly, and meditation to clear your mind are simple ways to increase serotonin production. The "478 breathing technique," which involves inhaling for four seconds, holding for seven, and exhaling through the mouth for eight, is particularly helpful. Listening to soothing music while meditating can be even more effective in calming the mind. Meditate with the thought of slowly relaxing your entire body's muscles while taking deep breaths.

 

◇Massage the forehead, temples, and between the eyebrows Gently massaging your temples or forehead can also be beneficial. A research team at St. Luke's Hospital in the United States conducted an experiment that utilized the principle that increased serotonin production in the body reduces appetite. Fifty-five obese men and women were instructed to either massage their foreheads or another area, or do nothing. The group that massaged their foreheads experienced a 10% decrease in appetite compared to the groups that massaged other areas or did nothing. The research team concluded that forehead massage increases serotonin production.

 

 

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It's a bit cold outside

In that case, massage the temples, forehead, and other areas.

I think it will be good ~

 

It seems to help when I feel lethargic.