They're surprisingly easy, and you won’t need to ask your doctor if any of them are right for you.

1. Eat foods rich in tryptophan.

Tryptophan is a precursor to serotonin, and foods rich in it include foods like chicken, eggs, fish, nuts, sunflower seeds, pumpkin seeds and turkey.

2. Eat fermented foods, including raw milk yogurt and kefir, sauerkraut, and kim chi.

These help you absorb the nutrients you need for serotonin production and help keep your gut healthy — where most of your serotonin resides.

3. Avoid sugar.

Sugar gives you a temporary lift because it triggers an immediate release of serotonin. But sugar does all kinds of bad things, including mess up the bacteria in your gut, which ultimately can deplete your serotonin.

4. Move your body.

Moving your body boosts your serotonin and other endorphins. That’s why a vigorous workout that makes you sweat can give you what we used to call a “runner’s high.” But even a short walk can significantly improve your mood.

5. Get some sun.

I know we’ve all been told for ages to avoid the sun, but the sun is a serotonin booster. It’s healthy to get a little every day, as a small dose of daily sunshine is a powerful prescription for good health.

6. Do yoga and meditation.

Stress zaps your serotonin, your energy, and your health. Yoga and meditation calm your body and your mind — boosting your serotonin and having many other positive effects.

7. Sleep well — and enough.

Quality sleep allows your body to repair and rebalance. Most adults need seven to nine hours of sleep, and you’ll get the best sleep if you hit your pillow between 10 and 11 pm.

8. Get a massage.

Research has found that massages can increase serotonin and dopamine while decreasing the stress hormone, cortisol.

9. Spend time with the one(s) you love.

Sharing meaningful and fun times with those dearest to your heart boosts feel-good hormones and makes everything better!

Of course, there are many other natural serotonin boosters — everything from dark chocolate (which I didn’t include here because it leads most people to consume sugar, defeating the purpose), to natural herbs and supplements.

BDST: 1248 HRS, MAY 20, 2015
Edited by: Sharmina Islam, Lifestyle Editor