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Tag: serotonin

  • 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

  •  How to boost your happy mood with  serotonin uplifting foods & habits ?

    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

    1. Focus on your diet. Include eggs, fish , poultry, green leafy vegetables, probiotics and pineapple in your diet.
    2. Do exercise daily for at least 30minutes.
    3. 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