Human body needs optimum production of happy hormones like dopamine and serotonin for feeling good and happy. These are not precisely hormones but neurotransmitters produced by the body. Serotonin production is influenced by various factors. The food you consume has crucial role in the production of serotonin.
What is serotonin?
Serotonin is a neurotransmitter which has crucial role in determining your mental health &physical health. It is a chemical compound produced in human body and acts as a neurotransmitter which controls the feeling of well-being and happiness.
Seratonin is found in the brain, gut, and platelets. It regulates various bodily functions, including mood, sleep, appetite, and blood clotting.
Serotonin is 5-hydroxytryptamine [5-HT]is a neurotransmitter, which helps to transmit impulses between nerve cells and control many physical and mental functions of your body.
Serotonin is produced in brain and intestine. However, 95 %of serotonin is produced by the gut only5-10% production occur in brain. The gut or gastrointestinal tract is lined with a hundred million nerve cells, or neurons. Gut bacteria help the production of serotonin. This factor clearly elucidates that gut is your second brain. Apart from the function of digestion of food gastrointestinal tract neurons regulates emotions and behavior. Low serotonin levels are also associated with constipation and digestive disturbances along with depression.
Functions of serotonin in human body:
- regulates sleep wake cycles
- controls appetite
- influences mood
- inhibits pain
- regulate mood, anxiety,
- affect learning, memory, and executive function.
- Plays a major role in the digestive system.
- Blood clotting
- bone metabolism
- liver regeneration
- cell division.
Impact of low serotonin levels in the body
Serotonin neurotransmitter production if get reduced, it can have adverse impacts on the body and mind. Low serotonin levels in the body are associated with depressive disorder, anxiety disorders, and obsessive-compulsive disorder, sleep problems, suicidal behavior, post-traumatic stress disorder, panic disorders, schizophrenia, phobias etc. Chiefly it presents as depression and feeling of anxiety on chest.
Apart from mental health problems it affects physical health eventually leading to osteoporosis and digestive problems.
How to boost serotonin in your body?
Serotonin is produced from an amino acid tryptophan through a complicated process. Tryptophan is found in many foods. Consuming tryptophan rich foods may help to boost serotonin production.
- Serotonin boosting foods
- Poultry
- Eggs
- Fish
- Dairy
- Nuts &seeds
- Tofu
- Pine apple
- Dark chocolates
- Green leafy vegetables
- Probiotics
- Sunlight to boost your mood
Yet another way to induce serotonin production in the body is exposure to sunlight for 10-15 minutes every day.
- Exercising help, you feel good instantly
Exercise and physical activity may enhance serotonin production to a great extent. Physical exercise may give you other health benefits too including prevention of cardiovascular diseases. Do moderate physical exercise everyday for 30 minutes.
To enhance serotonin healthcare providers may prescribe some supplements of tryptophan.
Serotonin in optimum levels is good to body as well as mind as it sustains happy mood and improve focus and well-being.
Caution while using anti- depressants
In people with depression, anxiety, schizophrenia and other psychiatric disorders antidepressants and other serotonin increasing drugs are prescribed. Exert a little caution while using these drugs regularly for a prolonged time. High levels of serotonin retaining in the body is associated life-threatening situations with fever, shivering, sweating, high bp, seizure, muscle rigidity. This condition is called serotonin syndrome. Avoid overdosing of such psychiatric drugs to increase serotonin.
Conclusion
Naturally uplift your happy hormones and feel good. Just follow three things in life
- Focus on your diet. Include eggs, fish , poultry, green leafy vegetables, probiotics and pineapple in your diet.
- Do exercise daily for at least 30minutes.
- Expose yourself to sun for 10-15 minutes a day.
Furthermore, follow mind body practices, yoga, meditation &ensure a good sound sleep for 6- 8 hours every day.
Stay adherent to this routine and enjoy the bliss of life. You can escape from depressive spells and anxiety if you pay heed to these micro habits. Begin your journey towards happiness today, from this moment.
written by dr sanjana p
References for further reading
o https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection#:~:text=A%20troubled%20intestine%20can%20send,GI)%20system%20are%20intimately%20connected.
o https://medlineplus.gov/ency/article/003211.htm#:~:text=Stress%20is%20a%20feeling%20of,danger%20or%20meet%20a%20deadline.
o https://www.nimh.nih.gov/health/topics/depression
https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
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