Serotonin is a neurotransmitter that acts in the brain, establishing communication between nerve cells. It can also be found in the digestive, cardiovascular, and blood cell systems, performing various functions. This hormone is produced through an amino acid called tryptophan, which is obtained through food.
Serotonin is a hormone that regulates mood, sleep, appetite, heart rate, body temperature, sensitivity, and intellectual function. Therefore, when this hormone is present in low concentrations, it can cause bad moods, difficulty sleeping, anxiety, or even depression.
There are times when we feel down and we don't know why. Nothing special has happened, but we just can't seem to find a satisfactory mood. In these cases, the cause may be low serotonin levels.
A hectic lifestyle, poor diet, and lack of exercise cause our serotonin levels to drop, resulting in a highly variable and generally depressed mood. However, there are ways to increase serotonin naturally:
1. Practice physical activity
Physical activity helps increase circulating serotonin levels in the blood, as it can promote the increased production and release of tryptophan, the amino acid linked to the production of this neurotransmitter.
Likewise, by exercising regularly or at high intensity, it is possible to increase the levels of serotonin in the blood that reaches the brain, resulting in a feeling of well-being and a better quality of life.
All types of physical activity can stimulate serotonin production; however, aerobic exercise is often associated with higher levels of this neurotransmitter, which is why it's important for people to swim, run, walk, or dance, for example.
2. Diet rich in tryptophan
Diet is essential for the production of serotonin, since it is possible to obtain ideal amounts of tryptophan through diet.
Thus, to increase serotonin, it is important to have a diet rich in tryptophan, giving preference to foods such as cheese, salmon, eggs, bananas, avocados, walnuts, chestnuts, and cocoa, for example.
3. Get some sun daily
Some studies indicate that daily sun exposure can increase serotonin levels, as sun exposure promotes the production of vitamin D, which has a direct impact on tryptophan metabolism and, consequently, leads to the formation of greater amounts of serotonin.
Likewise, it is recommended that to increase the amount of vitamin D and therefore serotonin, a person expose themselves to the sun for 10 to 15 minutes a day, preferably at times of day when the sun is not as hot, because it is advised not to use sunscreen in these situations.
4. Use of supplements
When natural techniques are not sufficient to increase serotonin, the use of supplements that promote an increase in the concentration of tryptophan in the body and the release of serotonin may be indicated.
Some of the supplements that may be indicated are 5-HTP, which can easily reach the nervous system and induce serotonin production, and tryptophan supplements, when it is not possible to obtain ideal amounts of this amino acid through diet.
Furthermore, some studies suggest that probiotic use may also promote increased serotonin levels, as they increase tryptophan levels in the blood, which consequently results in higher amounts of this amino acid in the brain and increased serotonin production.
It is important that the use of supplements be prescribed by a doctor or nutritionist according to the individual's needs.
5. Increase omega-3 consumption
In addition to tryptophan, there are many other elements present in foods that can help us increase our serotonin levels. A diet rich in fatty acids, such as omega-3, promotes the production and regulation of neurotransmitters such as serotonin, dopamine, and adrenaline.
One of the main sources of healthy fats is oily fish and seafood. However, There are other foods such as avocado, walnuts, and flax, chia, and hemp seeds, foods rich in alpha-linolenic acid.
6. Get enough sleep
Lack of sleep is another of the main enemies in our fight against stress and fatigue. While we sleep, our bodies restore our serotonin levels, so adequate rest is also essential for maintaining our mental health.
7. Avoid consuming coffee and stimulant drinks
Beverages with a high caffeine content, such as coffee or some types of soda or energy drinks, increase the secretion of adrenaline and cortisol; substances that, as we've seen before, are the main antagonists of serotonin.
8. Avoid simple carbohydrates and eat complex carbohydrates
Simple carbohydrates are highly refined sugars that are digested very quickly and They have little nutritional value, since they do not contain enough essential nutrients.
Foods containing simple carbohydrates include:
- Pastries and sweets with refined sugar.
- Non-whole wheat pasta.
- White rice.
- White bread.
Complex carbohydrates are absorbed more slowly by your body and therefore do not produce the massive peaks that occur with simple carbohydrate intake.
The complex carbohydrates include:
- Legumes such as lentils or peas
- Whole grain bread
- Whole grain pasta
- Brown rice
- Starchy vegetables such as sweet potatoes and turnips
9. Try to reduce stress
Constant stress decreases serotonin and increases our blood levels of estradiol, the stress hormone, lowering our defenses and worsening our health. both physically and psychologically.
Another effect of stress is related to diet, which is essential for proper synthesis and maintenance of serotonin levels. When we feel stressed, our body craves foods rich in fats, carbohydrates, and sugars; three of serotonin's main enemies.
Therefore, We don't need to wait until we feel down to start worrying about our stress and our diet, but the most advisable thing is to maintain a healthy lifestyle that helps us avoid, or at least counteract, this decline
10. Relaxing activities
Some relaxing activities, such as meditation and yoga, for example, can also help increase serotonin levels. Practicing these activities can regulate nerve signals and improve neurotransmitter activity, promoting a sense of well-being.
Likewise, one of the goals of these activities is to promote the reduction of anxiety and stress symptoms, which also help regulate cortisol levels, which counteracts serotonin. In this way, it is possible to enhance the action of serotonin in the body.
Remember that prevention is better than cure
