Serotonin coat against winter sleet:

Five ways to increase serotonin levels – what we need now at Christmas and all year round!!!

Imagine a crackling fire, a view of the frosty landscape from the window with a mug of tea in hand. But it's also a time when the sun hides, the days are short and our energy seems to be somehow huddled under a warm blanket.

Know that that feeling of sleepiness or quiet sadness that sometimes overwhelms us isn't just "winter mood." It could be due to one magical chemical in our bodies: serotonin. He is often called „"happiness hormone"“ , because it contributes to the feeling well-being and mental balance.

And now the main thing: His deficiency is associated with anxiety and depression. Serotonin plays a key role in regulating mood, sleep, appetite, and even digestion. Luckily, we have a few cozy and natural tricks up our sleeves to boost it in your body and get you through the winter with a smile.

We don't get enough of it in the winter, and that's a problem. Exposure to sunlight (in moderation, of course) encourages our brains to produce serotonin. Even seasonal affective disorder (SAD) is associated with lower levels of this hormone.

• What to do now: Once it gets a little brighter, stick your head outside. Go for a short walk during your lunch break, or at least sit by a window where it's bright and soak up the light. Vitamin D3 it will help too!

You may not feel like getting out of bed, but physical activity is one of the most valuable and natural ways to increase serotonin levels. Plus, exercise improves your overall mood.

• What to treat yourself to: It doesn't have to be cross-country skiing right away. It will suffice. walking at a faster pace (for example 75 minutes a week), dancing, or perhaps a more leisurely swim in the pool. The main thing is to exercise regularly.

Most of the production of serotonin (approximately 95% of %) takes place in our gut. Therefore, gut health is crucial for our emotional health. Serotonin is made from the amino acid tryptophan, which the body cannot produce itself.

• What to put on your plate: Include tryptophan-rich foods in your diet, such as: leafy vegetables, pumpkin/sunflower seeds, fish, eggs, legumes. And think about an anti-inflammatory diet – fresh vegetables or salmon, for example.

Stress is to serotonin what pickles are to chocolate – it hates it. When we get stressed, the hormone cortisol is released, which reduces levels of much-needed serotonin.

• What to try: Stress cannot be completely avoided, but there is a great prevention method: prioritizing quality sleep , meeting friends and doing pleasant activities. Try relaxing with a book before bed instead of reading the news. Lemon balm or St. John's wort tea with honey... mmm 😍

Given the connection between the brain and the gut, taking care of your gut microbiota is crucial. Probiotics help heal the intestinal lining and support nutrient absorption.

What to add: Include high-quality probiotics or natural sources like probiotic yogurt, kefir, or kombucha. When the gut is healthy, digestion improves, and we see a better emotional state.

By incorporating these simple changes into your winter regimen, you are taking proactive steps for your overall health and well-being. Keep in mind that Moderation is key in everything., what we do.

In addition to diet and exercise, we must not forget the power of scents. Smell is our fastest connection to emotions and memories. And especially in winter, when it is cold outside and we miss the sun, the right scent can create an atmosphere of peace and joy that works like a small but powerful serotonin booster.

Focus on warm, spicy, and citrusy notes that will banish winter blues and lift your spirits:

These stars of winter cuisine They're not just for cookies and crackers. Their deep, sweet-spicy scent instantly evokes a sense of warmth and security. Add a few pieces of star anise to hot tea or let water bubble slowly with a cinnamon stick on the stove - the whole house will be filled with a Christmas hug.

Their fresh, crisp scent is a wake-up call. Citrus fruits are known to reduce anxiety and help boost energy and positive mood. Try diffusing essential oils, or just peel a tangerine and take a deep breath.

The scent of the forest has a powerful calming effect. Bring home some pine needles, light a cedar or spruce-scented candle. They will remind you of a peaceful, chilly walk that will warm your body and mind.

Such a small fragrant ritual, whether with the help of candles, essential oils or ordinary spices in the kitchen, is a great stress prevention and a kind way to better mental balance. Because a cozy home that smells of happiness is the best medicine for winter sadness!

„"In the depths of winter, I finally learned that there is an invincible summer within me" (Albert Camus)

„If we had no winter, spring would not be so pleasant. For if we had not sometimes tasted adversity, prosperity would not be so welcome“ (Anne Bradstreet)

Star anise: When the star anise smells like Christmas