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This week’s B ME Bites Trivia Question:

Welcome to edition #26 of B ME Bites! This week’s edition of the Feel-Good Hormone Series focuses on serotonin, the "mood stabiliser," and how maintaining healthy levels can help improve emotional balance, sleep, and social connections.

Feel-Good Hormone Series Part 3: Serotonin – The Mood Stabiliser for a Happier, Balanced Life

How Serotonin Supports Emotional Wellbeing and Practical Ways to Boost It Naturally

Serotonin is often referred to as the "mood stabiliser" of the brain. This vital neurotransmitter plays a key role in regulating mood, emotional balance, and overall happiness. Maintaining healthy serotonin levels can help improve mood, increase feelings of calm, and promote a more positive outlook on life.

What is Serotonin?

Serotonin is a neurotransmitter that helps transmit signals between nerve cells. It is primarily produced in the gut and the brain and is responsible for regulating mood, appetite, digestion, sleep, memory, and even social behaviour. It is often called the "happiness hormone" because of its significant impact on emotional wellbeing.

How Serotonin Affects Mood and Health

Stabilises Mood and Emotional Wellbeing

Serotonin’s most well-known function is its role in mood regulation. Healthy levels of serotonin can help reduce feelings of depression and anxiety, promoting emotional stability and a more positive mindset. When serotonin levels drop, it can lead to mood swings, irritability, and feelings of sadness.

Improves Sleep Quality

Serotonin is essential for healthy sleep patterns. It helps regulate the body’s internal clock and assists in the production of melatonin, the hormone responsible for sleep. Proper serotonin levels contribute to a restful night’s sleep, which is vital for mental and physical health.

Supports Gut Health

Interestingly, most of the body’s serotonin is found in the digestive system. It plays a significant role in regulating appetite and digestion. Healthy serotonin levels contribute to better gut health, which has been linked to improved mood and overall wellbeing.

Enhances Social Behaviour

Serotonin also influences social behaviour, helping to create feelings of connection and trust in relationships. It promotes a sense of belonging, which is key to maintaining strong, healthy social bonds.

How to Boost Serotonin Naturally

Get Sunlight

Exposure to sunlight is one of the easiest and most effective ways to boost serotonin levels. Sunlight triggers the brain to release serotonin, making outdoor activities like walking or spending time in nature ideal for improving mood.

Eat Serotonin-Boosting Foods

Certain foods can help increase serotonin production. Try incorporating foods rich in tryptophan—an amino acid that the body converts into serotonin—such as eggs, salmon, nuts, seeds, and turkey.

Exercise Regularly

Physical activity, particularly aerobic exercise, can increase serotonin levels in the brain. Even light exercise like walking or yoga can provide mood-boosting benefits, helping to stabilise emotions and reduce stress.

Practise Gratitude

Gratitude has been shown to boost serotonin levels by helping the brain shift focus to positive experiences. Journaling about things you're grateful for each day can help promote a more positive and balanced mindset. The #FAB3 Daily Journal is a great tool to help you to practise gratitude and journaling on a daily basis.

Meditate

Mindfulness and meditation can enhance serotonin levels by promoting relaxation and reducing stress. Practising meditation regularly can lead to improved emotional wellbeing and greater emotional balance.

What small changes can you make today to naturally boost your serotonin levels and improve your emotional balance?

Reader Spotlight

Simran left the following review after reading “Fat to Fabulous: Diet Free Weight Loss for Real Women”:

You can find out more about this book here.

Weekly Challenge

Your mission for this week, if you choose to accept it, is to do the following:

Implement at least one serotonin-boosting activity at least 3 days over the next week. Try spending time outdoors in the sunlight, enjoying serotonin-boosting foods like eggs or salmon, or taking a short walk to elevate your mood. Track how these activities influence your emotional balance and sense of wellbeing by the end of the week.

If you need some help, feel free to hit reply - let’s help you get started if you’re stuck!

B ME Bites is deliberately sent on a Friday morning (Aussie time) so that where ever you are in the world, you have the weekend to give yourself the gift of implementing a small change towards a better you. What will that small change be? Is there a change that you have been trying to make and haven’t yet succeeded? Give it another go, applying the above - you can do it!

Resource Roundup

Here’s a short 1 minute video explaining what serotonin is and what it does:

Andrew Huberman explains how serotonin and dopamine are connected:

Here’s a great article from Jim Kwik about kindness and serotonin:

Below is a resource list that has been created with you in mind. Whenever something new that could be helpful is discovered or created, it’s added to the list, so check it out from time to time. If you’re strapped for time, once you open the page below, click on Resource List in the top menu, then click on the “Health Tools” link for a list of items that could be helpful on your path to a better you.

The answer to this week’s trivia question is:

Thanks for reading and the hope is that you found something helpful inside this issue. If you did, remember to share it with others whom could also find it helpful, using this link: https://bmebites.beehiiv.com

How did you like the content in this newsletter?

Hit reply and answer either 1,2 or 3, and, if the answer is 2 or 3, give the deets on what would make it a 1 for you!:

1. Loved it!

2. It was OK

3. Meh!

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Until next week, keep taking one S.T.E.P.S step at a time! (If you missed the issue explaining The S.T.E.P.S Formula, you can check that out here)

Warm regards,

Shari Ware Chief Encouragement Officer at B ME Bites

PS - Here’s a little Friday funny for you!

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