{"id":1264,"date":"2023-10-25T19:49:58","date_gmt":"2023-10-25T19:49:58","guid":{"rendered":"https:\/\/livingwhole.org\/?p=1264"},"modified":"2023-10-25T21:08:22","modified_gmt":"2023-10-25T21:08:22","slug":"how-to-increase-gaba-and-serotonin-naturally","status":"publish","type":"post","link":"https:\/\/livingwhole.org\/how-to-increase-gaba-and-serotonin-naturally\/","title":{"rendered":"How to Increase GABA and Serotonin Naturally"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1264\" class=\"elementor elementor-1264\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-183b2f3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"183b2f3\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f8ec379\" data-id=\"f8ec379\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-997992b elementor-widget elementor-widget-image\" data-id=\"997992b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 18-04-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/livingwhole.org\/wp-content\/uploads\/2023\/10\/Gaba-and-Serotonin-Health-1024x576.png\" class=\"attachment-large size-large wp-image-1269\" alt=\"Gaba and Serotonin Health\" srcset=\"https:\/\/livingwhole.org\/wp-content\/uploads\/2023\/10\/Gaba-and-Serotonin-Health-1024x576.png 1024w, https:\/\/livingwhole.org\/wp-content\/uploads\/2023\/10\/Gaba-and-Serotonin-Health-300x169.png 300w, https:\/\/livingwhole.org\/wp-content\/uploads\/2023\/10\/Gaba-and-Serotonin-Health-768x432.png 768w, https:\/\/livingwhole.org\/wp-content\/uploads\/2023\/10\/Gaba-and-Serotonin-Health-1536x864.png 1536w, https:\/\/livingwhole.org\/wp-content\/uploads\/2023\/10\/Gaba-and-Serotonin-Health-2048x1152.png 2048w, https:\/\/livingwhole.org\/wp-content\/uploads\/2023\/10\/Gaba-and-Serotonin-Health-480x270.png 480w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-44e89a9 elementor-widget elementor-widget-spacer\" data-id=\"44e89a9\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 18-04-2024 *\/\n.elementor-column .elementor-spacer-inner{height:var(--spacer-size)}.e-con{--container-widget-width:100%}.e-con-inner>.elementor-widget-spacer,.e-con>.elementor-widget-spacer{width:var(--container-widget-width,var(--spacer-size));--align-self:var(--container-widget-align-self,initial);--flex-shrink:0}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container,.e-con>.elementor-widget-spacer>.elementor-widget-container{height:100%;width:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer{height:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner{height:var(--container-widget-height,var(--spacer-size))}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty,.e-con>.elementor-widget-spacer.elementor-widget-empty{position:relative;min-height:22px;min-width:22px}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon,.e-con>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon{position:absolute;top:0;bottom:0;left:0;right:0;margin:auto;padding:0;width:22px;height:22px}<\/style>\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7a3d295 elementor-widget elementor-widget-text-editor\" data-id=\"7a3d295\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 18-04-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p><span style=\"font-weight: 400;\">Our emotional well-being is deeply intertwined with the chemistry of our brains. Fluctuating moods and worry may actually stem from imbalances in key brain chemicals called neurotransmitters &#8211; specifically GABA and serotonin. Like brain thermostats, these neurotransmitters regulate our mental state along with physical functions like sleep, digestion, and muscle tension.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Recent&nbsp;<\/span><a href=\"https:\/\/www.cell.com\/cell\/fulltext\/S0092-8674(23)01034-6\" target=\"_blank\" rel=\"noopener\">research<\/a><span style=\"font-weight: 400;\">&nbsp;underscores the importance of these chemicals, linking depleted serotonin levels to the brain fog, anxiety, and fatigue experienced by long COVID patients. The balance of GABA and serotonin is proving to be even more crucial in today&#8217;s challenging health landscape.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thankfully, we&#8217;re not at the mercy of these imbalances. Through dietary and lifestyle changes, it&#8217;s possible to naturally boost GABA and serotonin levels, paving the way for improved emotional stability and overall well-being. Dive in with us to uncover how to harness these neurotransmitters for a more balanced life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n<h2><b>Demystifying GABA and Serotonin<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Gamma-aminobutyric acid (GABA) and serotonin are crucial neurotransmitters that influence both mental and physical health. They act as inhibitors in the brain, meaning they quiet and calm excessive neuronal activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At optimal levels, GABA and serotonin facilitate emotional balance, alleviate anxiety, support restful sleep, and relax muscle tension. Too little GABA or serotonin can result in poor sleep, irritability, nervous energy, and unease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the body, GABA is produced primarily in the brain, while serotonin production unfolds mostly along the gut lining. In fact, about 90% of our body&#8217;s serotonin lies nestled within gastrointestinal tract tissue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n<h2><b>How GABA and Serotonin Work Together<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">GABA and serotonin are both inhibitory neurotransmitters that complement each other. Serotonin helps increase GABA activity and enhance its effects in the brain. When serotonin levels are low, it impairs GABA function. This coupled depletion allows anxiety, depression and insomnia to creep in.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Through an intricate biochemical dance, the two neurotransmitters seem to work together through a negative feedback loop to maintain equilibrium. Their balanced interaction sustains emotional balance and healthy function.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n<h2><b>How to Increase GABA and Serotonin Naturally Through Diet<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Diet plays an important role in supporting healthy GABA and serotonin levels. While both neurotransmitters are produced in the body, consuming the right foods is the another way to boost levels naturally.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can find GABA, a non-protein amino acid, in&nbsp;<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5986471\/\" target=\"_blank\" rel=\"noopener\">many natural foods<\/a><span style=\"font-weight: 400;\">, especially fermented foods and probiotics. While glutamate-rich foods like leafy greens, beans, lentils and whole grains provide the raw materials to increase GABA production.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown that vitamin B6 (pyridoxine) plays a significant role in the production of both&nbsp;<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2162644\/\" target=\"_blank\" rel=\"noopener\">serotonin<\/a><span style=\"font-weight: 400;\">&nbsp;and and&nbsp;<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/hup.2852\" target=\"_blank\" rel=\"noopener\">GABA<\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To increase serotonin levels, focus on tryptophan-rich foods. Foods like turkey, eggs, nuts, seeds and pineapple can help boost serotonin levels. To help the process along, eating tryptophan with carbs increases absorption in the gut and allows more to serotonin to reach the brain. Healthy fats like avocado and fatty fish also benefit serotonin by nourishing gut bacteria.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoiding inflammatory foods, sugary snacks, trans fats, processed foods, alcohol and stimulants can prevent dips in GABA and serotonin. Staying hydrated and eating a balanced diet provides the foundation for keeping these neurotransmitters balanced through nutrition.<\/span><\/p>\n<h3><b>Foods That Increase GABA Levels<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>GABA-rich: <\/b><span style=\"font-weight: 400;\">Spinach, brussels sprouts, rice, buckwheat, potatoes, tea, beans, sprouted grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fermented<\/b><span style=\"font-weight: 400;\">: kimchi, miso, kefir, sauerkraut<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glutamate-rich<\/b><span style=\"font-weight: 400;\">: Peas, broccoli, soybeans, mushrooms, walnuts, tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Probiotics<\/b><span style=\"font-weight: 400;\">: yogurt, kefir, kombucha<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vitamin B6: <\/b><span style=\"font-weight: 400;\">Chickpeas, bananas, salmon, tuna, sweet potatoes, spinach, carrots<\/span><\/li>\n<\/ul>\n<h3><b>Foods That Increase Serotonin Levels<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tryptophan-rich<\/b><span style=\"font-weight: 400;\">: turkey, salmon, chicken, eggs, spinach, cheese, nuts, seeds, tofu, oats, pineapple,&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Carbohydrates<\/b><span style=\"font-weight: 400;\">: oatmeal, whole grain bread, brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Healthy fats<\/b><span style=\"font-weight: 400;\">: avocado, coconut oil, olive oil, fatty fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vitamin B6: <\/b><span style=\"font-weight: 400;\">Chickpeas, bananas, salmon, tuna, sweet potatoes, spinach, carrots<\/span><\/li>\n<\/ul>\n<div>&nbsp;<\/div>\n<div>&nbsp;<\/div>\n<h2><b>Lifestyle Changes That Increase GABA and Serotonin<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Aside from diet, certain lifestyle changes also offer natural ways to increase GABA levels and stabilize serotonin.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meditation, yoga, deep breathing &#8211; these mindfulness practices activate the relaxation response,&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4769029\/\" target=\"_blank\" rel=\"noopener\">triggering GABA release<\/a>&nbsp;while lowering stress hormones that can deplete serotonin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Regular exercise improves circulation and oxygen flow, allowing the brain and body to produce and circulate more neurotransmitters. Low-intensity, rhythmic activities like walking, swimming, or cycling seem most beneficial.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Catching enough Zzz&#8217;s allows the body to replenish neurotransmitter supplies after a long day. Stick to 7-9 hours per night and keep sleep times consistent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunlight exposure for 10-15 minutes helps boost serotonin synthesis. Pull up a chair outdoors and sip some coffee in the morning sunlight when possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping cortisol-raising stress in check while building in relaxation supports healthy neurotransmitter levels.&nbsp;<a href=\"https:\/\/livingwhole.org\/infrared-sauna-benefits-and-risks\/\" target=\"_blank\">Relaxing in an sauna<\/a>&nbsp;has proven to reduce depression and anxiety and lower cortisol.<\/span><\/li><\/ul>\n<div>&nbsp;<\/div>\n<div>&nbsp;<\/div>\n<h2><b>Gut Health and Serotonin<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Since most serotonin originates along the digestive tract, optimizing gut health is critical for balanced serotonin levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Supporting healthy gut microbes through probiotic and fermented foods aids serotonin production. Managing inflammation in the GI tract also helps sustain ample serotonin output.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beyond promoting good gut flora, optimizing digestion through mindful eating, proper chewing, and avoiding trigger foods benefits serotonin by improving overall GI function. Even&nbsp;<\/span><a href=\"https:\/\/livingwhole.org\/meditation-can-improve-gut-health\/\" target=\"_blank\" rel=\"noopener\">meditating can&nbsp;improve gut health<\/a><span style=\"font-weight: 400;\">.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In essence, caring for our intricate gut ecosystem provides targeted support to the specialized cells that produce the lion&#8217;s share of our serotonin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n<h2><b>Final Thoughts on How to Increase GABA and Serotonin Naturally<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Balancing key brain chemicals like GABA and serotonin is essential for emotional stability and wellbeing. When levels dip, we feel anxious, irritable, and restless. The good news is we can take active steps to replenish these mood-regulating neurotransmitters naturally. Eating more whole, nutrient-rich foods while reducing stress through mindfulness practices like meditation helps restore healthy GABA and serotonin levels. Getting enough sleep, exercise, and sunlight also allows the body to produce what it needs. With simple yet consistent lifestyle tweaks, we can support emotional equilibrium along with physical and mental health.&nbsp; Small adjustments towards self-care make a big difference long-term.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nevertheless, if you believe you&#8217;re experiencing symptoms of decreased GABA or serotonin, especially in the context of long COVID, it&#8217;s imperative to seek guidance from a healthcare professional. They can provide comprehensive insights and ensure you&#8217;re addressing your health in the safest and most effective way.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Our emotional well-being is deeply intertwined with the chemistry of our brains. Fluctuating moods and worry may actually stem from imbalances in key brain chemicals called neurotransmitters &#8211; specifically GABA and serotonin. Like brain thermostats, these neurotransmitters regulate our mental state along with physical functions like sleep, digestion, and muscle tension. Recent&nbsp;research&nbsp;underscores the importance of &#8230; <a title=\"How to Increase GABA and Serotonin Naturally\" class=\"read-more\" href=\"https:\/\/livingwhole.org\/how-to-increase-gaba-and-serotonin-naturally\/\" aria-label=\"More on How to Increase GABA and Serotonin Naturally\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":1269,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[22,17],"tags":[],"_links":{"self":[{"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/posts\/1264"}],"collection":[{"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/comments?post=1264"}],"version-history":[{"count":14,"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/posts\/1264\/revisions"}],"predecessor-version":[{"id":1285,"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/posts\/1264\/revisions\/1285"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/media\/1269"}],"wp:attachment":[{"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/media?parent=1264"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/categories?post=1264"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/tags?post=1264"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}