Anxiety and depression are becoming more prevalent in today’s fast-paced society. In my experience as a professional nutritionist and yoga instructor, the proper mix of exercise and nutrition can naturally raise serotonin levels, which is the “feel-good” hormone that controls mood, sleep, and digestion.

First, let’s talk about the science. Nearly 90 percent of serotonin gets produced in the gut. For this reason, diet is quite important. The creation of serotonin is facilitated by foods high in nutrients, such as bananas, walnuts, fermented foods (like dhokla, idli and yogurt), and omega-3-rich seeds (like flaxseeds and chia). The building block of serotonin is tryptophan, an amino acid that can be found in milk, tofu, lentils, and oats. To improve absorption, combine it with complex carbohydrates.

However, it goes beyond food. Yoga and nutrition go hand in hand. Some yoga positions support the release of serotonin by activating the vagus nerve and improving blood flow to the brain and intestines. Try Viparita Karani (Legs-Up-the-Wall Pose), Setu Bandhasana (Bridge Pose), and Balasana (Child’s Pose). These poses support emotional stability, hormone balance, and nervous system relaxation.

Serotonin is further boosted by breathwork, particularly Nadi Shodhana (alternate nostril breathing), which lowers the stress hormone cortisol and promotes mental relaxation.

Intentional movement and mindful eating work in harmony to produce an effective synergy. When my clients consistently implement these routines, they frequently report feeling happier, sleeping better, and experiencing less worry.

Understand that serotonin is created through everyday choices rather than being produced by a single medication. To promote your mental health from the inside out, feed your body meals that elevate your mood and move actively.

Your body and mind are not different; care for both and you will notice a difference.