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Tag: mental wellness

  • Serotonin neurotransmitter – health implications beyond mental wellness

     It is a well-known fact that serotonin is one of the most essential neurotransmitter molecules that contributes to happiness or sensation of mental well-being in human beings along with dopamine. However, further research studies have found that serotonin plays multiple other important roles in human body. Let us have a glimpse at it.

    An overview of serotonin- its structure & functions

    Serotonin is a chemical compound that functions primarily as a neurotransmitter and it is found in the brain, gut, and platelets. Low levels of serotonin are linked to depression, while both low and high levels can lead to other physical and psychological health issues, such as serotonin syndrome if there is an excess production or intake of serotonin owing to drug overdosage.

    In addition to its role as a neuro signalling molecule it regulates several important bodily functions, including mood, sleep, gastric motility, blood clotting, sexual and urinary functions.

    The scientific name of serotonin is 5-hydroxytryptamine [5-HT]. Serotonin is produced in brain and intestine and regulates sleep wake cycles, appetite, mood, and inhibits pain. Serotonin is produced in the raphe nuclei of the brainstem and the enterochromaffin cells of the intestinal mucosa.

      The production of serotonin (5-HT) starts in human body using the essential amino acid tryptophan, which undergoes hydroxylation (an oxidation reaction) to 5-hydroxy-L-tryptophan (5-HTP) and decarboxylation to 5-hydroxytryptamine (5-HT). The hydroxylation reaction requires tryptophan hydroxylase, which is considered the rate-limiting enzyme of serotonin production.

    Tryptophan hydroxylase is primarily localized to the raphe nuclei of brain and enterochromaffin cells of the intestinal mucosa, which are the main sites of serotonin production.

    serotonin production is metabolically dependent on vitamin B6 or pyridoxine also.

    Serotonin activity is regulated by its rate of production, release, and metabolism.

    Serotonin is popular as a molecule produced by nervous system which can regulate your mood. But serotonin also plays crucial roles in regulating memory, anger, fear, appetite, stress, addiction, sexual pleasure, sleep, pain perception, cerebral vascular tone, and central respiratory drive.

    This article explores the extra roles played by serotonin in human body functioning.

    Functions of serotonin

    • on brain & nervous system

    Mood and cognition: Helps regulate mood, anxiety, learning, memory, and executive function.

    Sleep and wakefulness: Influences sleep-wake cycles and circadian rhythms.

    •  On digestive system

    Serotonin increases gastric emptying, gut motility, intestinal secretion, and colonic tone. This is very important for proper digestion, absorption and waste removal from gut.

    • promoting insulin secretion
    •  lipogenesis or fat deposition in liver and body parts.
    • Action on lung blood vessels.

          increases pulmonary vascular resistance, and may induce remodelling of the pulmonary vasculature.

    • Act on female reproductive system &urinary functions.

    Serotonin has control over urinary functions, uterine blood vessels constriction, uterine muscle tone, maturation of cells of ovary.

    • Blood clotting:

     Causes blood vessels to narrow (vasoconstriction) at the site of a wound to help form clots and heal wounds & injuries.

    • serotonin is also involved in bone metabolism, liver regeneration, and cell division.

    Serotonin production in human body-Role of gut

     The nutrients received through the foods you consume everyday have pivotal role in regulating your brain functions and thus in contributing to mental & physical health. Your brain produces many types of neurotransmitters or chemicals for its proper functioning through the help of dietary nutrients. These nutrients help the production and functioning of neurotransmitters and nerve cells of brain.

     About 95% of serotonin is produced in the gastrointestinal tract, and the gastrointestinal tract is lined with a hundred million nerve cells, or neurons. It is very clear from this fact that digestive system not only helps to digest food, but also guide the emotions. Therefore, our gastrointestinal tract or gut is considered as our second brain. Problem with gut production and processing of serotonin affect the mood and mental wellbeing.

    The production of serotonin is helped by good gut bacteria of intestinal microbiome. These bacteriae play crucial roles in the health, protecting the linings of intestines.

    Serotonin deficiency and health impacts

    Low serotonin levels are associated with conditions like major depressive disorder, anxiety disorders, and obsessive-compulsive disorder. The detailed list of disorders includes:

    • Depression and other mood problems.
    • Anxiety.
    • Sleep problems.
    • Digestive problems.
    • Suicidal behavior.
    • Obsessive-compulsive disorder.
    • Post-traumatic stress disorder.
    • Panic disorders.
    • Schizophrenia.
    • Phobias[fears].

    Although we are aware only about a few functions of serotonin in human body at present, this neurotransmitter is potentiated to have many other unclear and vague effects on human body. Further extensive research is needed to unravel  the role of serotonin in the body in physiological state as well as in disease.

    What is serotonin syndrome?

    Excessive serotonin activity can cause several pathologic symptoms.It usually happen with drug over intake for managing depression..The symptoms include

    shivering

    Vomiting

    diarrhoea

    Arrhythmias or irregular heart beats

    Agitation

    Excitement

    Increased sweating

    sleeplessness

    Confusion

    Anxiety

    Increased serotonin levels in the body may lead to a potentially life-threatening condition called serotonin syndrome. It is manifested with symptoms ranging from mild shivering, diarrhea, vomiting to severe muscle rigidity, fever, seizures etc..

    How to improve your serotonin levels naturally?

    • Physical exercise

    In order to boost serotonin optimally in your body regular physical exercise is recommended in moderate level.

    Regular exercise definitely helps to boost serotonin levels. Thirty minutes of aerobic exercise five times a week plus two strength-training sessions per week may be adequate to improve the mood problems due to serotonin deficiency.

    • Exposure to sunlight

    Getting exposed to sunlight for around 10 to 15 minutes every day may help to boost not only serotonin levels but vitamin D levels too.

    • Diet

    Eating foods rich in tryptophan, such as nuts, cheese, and red meat, can help the body produce serotonin.

    • Medical treatment

     For people with clinically low levels of serotonin medications are prescribed.

    • Dietary supplements

     Tryptophan, probiotics and SAMe.

            Herbal supplements: These can include ginseng, St. John’s wort, Syrian rue and nutmeg. Further extensive research is needed regarding herbal supplements.

    written by dr sanjana p souparnika

    References for further reading

    1. The expanded biology of serotonin

    Miles Berger 1, John A Gray, Bryan L RothAffiliations ExpandPMID: 19630576 PMCID: PMC5864293 DOI: 10.1146/annurev.med.60.042307.110802https://pubmed.ncbi.nlm.nih.gov/19630576/

    • Yabut JM, Crane JD, Green AE, Keating DJ, Khan WI, Steinberg GR. Emerging Roles for Serotonin in Regulating Metabolism: New Implications for an Ancient Molecule. Endocr Rev. 2019 Aug 01;40(4):1092-1107 https://pubmed.ncbi.nlm.nih.gov/30901029/
    • image courtesy https://www.freepik.com/free-photo/cute-young-sportswoman-giving-advices-how-stay-fit-smiling-joyfully-gazing-friendly-pointing-t-shirt-belly-standing-delighted-pleased-with-happy-look-grey-wall_10152248.htm#fromView=search&page=1&position=31&uuid=6f8f3e9c-8fad-4934-aa0e-3052890e47bc&query=aman+happy+with+better+gut+health

  • Ujjayi pranayama to de-stress

    Ujjayi pranayama is a type of breathing exercise of yoga which helps to get rid of your stress, fatigue and invigorate your body and mind.

    ujjayipranayama

    The literal meaning of “Ujjayi” is breath of victory. This pranayama technique is related with victory as the breathing in expands the chest and belly of the person doing this pranayama and the body may resemble to a victorious warrior.  It is one of the important pranayama mentioned in Hata Yoga Pradipika, the ancient classical yoga text.

    Ujjayi pranayama -health benefits

    • It helps to de-stress

    This breathing exercise helps to calm down your nervous system and remove your fatigue and accumulated stress.  You may practice this simple breathing to address the stress of daily life in a positive and effective way.

    • Ujjayi contributes to meditation

    Ujjayi is an integral part of meditative process and it aids to enhance focus and concentration indirectly. Meditation is calming down your nervous system and body to be receptive .Ujjayi helps in this area and as an outcome you may be gifted with better focus and improved concentration.

    •  Helps to improve emotional stability

    Ujjayi pranayama helps to reduce anxiety, agitation and impulsiveness. To get rid of this excessive mental stimulation, is crucial in achieving emotional stability with regular and consistent practice. Only an emotionally stable mind can do better decision making in your career as well as personal life.

    • It improves the energy flow in human body

    According to yoga principles, this pranayama invigorates you by removing energy blocks in your spinal cord. It removes the stagnation of energy and facilitates smooth flow of vital force or energy.

    How to do ujjayi pranayama?

    • The first step is sitting erect with your spine and head straight.
    • closing your mouth and constricting or contracting the throat with slight exertion. Avoid too much contraction of glottis.
    • Now try to exhale and then begin to inhale air slowly and rhythmically. Let the air pass through the constricted throat slowly.
    • Continue inhaling slowly the fresh air, until a sense of fullness is achieved in the chest region. It is good to retain the inhaled air for a period of 6 seconds.
    •  Now exhale spontaneously. Please try to exhale slowly and it is advisable to avoid jerky or hasty movements.
    • At the end of it,breath normally in a relaxing way.

     

    How does ujjayi breathe work for human body beneficially?

        This breathing technique is capable of generating body heat with in. Actually, it is the friction of the air, going down the contracted upper airway to both lungs is generating the heat. It is soothing for all vital organs & particularly aids in stimulating the fatigued brain. Therefore, Ujjayi is also referred to as “Psychic breath”.

    Ujjayi is beneficial in enhancing the capacity of your lungs. The airflow through constricted throat in this type of pranayama, compels the lungs to expand fully during inhalation of air.  This maximum expansion helps increased oxygen transfer to various parts of the body.

    The ujjayi pranayama is done slowly and rhythmically and it calms down the para sympathetic nervous system and brings about calmness at mental level.

    While doing ujjayi pranayama certain vibrations in the larynx stimulate sensory receptors and it may signal the Vagus nerve. The whole process helps to calm down the mind and body.

        The contraction of glottis throat] produced in Ujjayi pranayama exerts a gentle pressure on the carotid sinuses in the neck also, which is regulating blood pressure in the arteries. This may affect to reduce stress and slow down the excessive thinking activity.

    Who should not do Ujjayi pranayama?

    • Individuals having high blood pressure & heart diseases better avoid doing this pranayama.
    •  Never over do the contraction of glottis

    While doing this breathing exercise, exert only a little contraction of throat so that the air flow through channel is streamlined and a little friction is generated. This is generating the adequate heat or energy. Too much exertion is the erroneous method of doing this breathing exercise and is associated with various disadvantages and adverse effects. Be cautious to be gentle.

     writtenby dr sanjana p [copyright]

    References

    • https://www.yogajournal.com/practice/yoga-sequences/what-is-ujjayi/
       
      https://www.sciencedirect.com/science/article/pii/S0975947621001388