As I write, I’m sitting on the beach in the sun. Listening to the sea – waves crashing and breaking. Enjoying sun, sea and serotonin.

Today, I had plans – running 4 miles (which I did achieve), writing a blog post about overthinking (which I’m still overthinking) and doing some housework (which still needs doing). I am normally so productive with a list of goals (tasks) to achieve. But today was sooooo lovely that I couldn’t waste the day.  It was an absolute must to get some sun, sea and serotonin.

Since it’s summer I didn’t even have to think twice. I felt no guilt leaving my to-do list behind and just indulging in a lazy day, dipping in and out of the sea, enjoying a good book. It occurred to me as I basked in the rays of the sun that I rarely feel this way in winter – it’s as if summer grants me permission to rest without guilt. It’s made me question why and made me think I need to bring a bit of my summer mindset into the rest of the year….

Why I’m Drawn to the Sun and Sea 

During perimenopause and menopause — and in my case, medical menopause — oestrogen levels drop (or in my case eradicated). And what I didn’t know but do now realise is that oestrogen plays a key role in supporting serotonin, the chemical in the brain that helps regulate mood, sleep, and stress.

When serotonin levels dip, we might feel more anxious, flat, wired but tired, or just not quite like ourselves. And these are definitely things I’ve experienced on and off. This low serotonin might explain the pull of spending time in sunlight, and the boost I get from it.

I’ve also recently been reading about the positive benefits of being near water – lowering stress and soothing the nervous system.  I have felt it, living by the sea for so many years – just walking along the seafront whatever the weather can completely change my energy.

I’m lucky to live by the sea, being near any kind of water can help in the same way. Studies have shown that spending time near oceans, rivers, and lakes can lower stress and help us feel more relaxed and focused.  We can get similar effects through listening to sounds of the sea or the ocean – I know I’ve used this from time to time to lull myself to sleep. And luxuriating in a bath can also have similar calming effects.

There wasn’t an underlying reason for me to spend a day by the sea, I wasn’t stressed.  I simply felt the pull of this wonderful weather and I can say, even though I didn’t feel I needed it,  it was so restorative. 

How I plan  to Carry a Bit of Summer With Me — All Year

Today has reminded me how good it feels to have a serotonin boost, to soak up the sun, listen to the sea and to rest, switch off. I am sensible enough to know that a day like today is not possible every day, but its made me think about how I can bring a bit of summer and a serotonin boost into the rest of the year:

01

Morning sunlight – Ok, this is not always easy when its cold outside and when the sun isn’t shining, but its beneficial to spend at least 10 minutes outside early in the day. Natural light helps our brain produce serotonin and supports better sleep. 

02

Movement – Walk, stretch, dance, swim — movement of any kind can trigger a serotonin boost. It doesn’t have to be intense to be effective.  This has reminded me that when I started running throughout winter over 10 years ago, I found that I reduced the low mood that I normally experience in winter.

03

Eating serotonin-supporting foods – Include tryptophan-rich foods like oats, eggs, bananas, nuts, and salmon. Our body uses this amino acid to make serotonin.

04

Connecting with someone – A chat, walk, or simple message exchange can lift mood. Kindness and connection both help boost serotonin.

05

Doing something purposeful – Setting small daily goals or doing something meaningful can create a sense of achievement, which supports serotonin production. I did this earlier this year, really felt a boost when I achieved my goals – I didn’t realise I was boosting serotonin too!

06

Spending time in nature – Whether it’s trees, water, or sky, being in green or blue spaces can calm our brain and improve mood.  Plus it means time away from constant phone scrolling – win win!

Serotonin plays such a big role in how we feel day to day.  It might feel like its is only around in summer…

The good news? We can gently support it with simple habits any time of the year — a walk in the morning sun, a chat with a friend, or even a banana on our porridge. And we don’t need a huge life change to do it – a few small tweaks can help give us a boost!