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There are also some other ideas for raising serotonin and reducing cortisol in patients with WR including a series of snacks such as salmon with brown rice, whole-wheat bread with turkey or cheese, plums or pineapple with a cracker, oatmeal with 30g of nuts, pretzel sticks with peanut butter and 200 ml of milk [40][41], as well as aerobic exercises such as bicycling, brisk walking, and swimming, practicing meditation, spending 15 to 30 minutes in the sunshine each day [39][42]