Serotonin, also known as “the happy chemical”, plays a significant role in overall human health, especially in regulating mood. It is a hormone and a neurotransmitter synthesized from the essential amino acid called tryptophan. Serotonin is mainly produced in the gut and the central nervous system, stored in blood platelets, and involved in the functioning of several different organ systems in the body.
The feel-good hormone: Health benefits
Serotonin is widely known for influencing emotional health by regulating stress and mood, as adequate levels of serotonin in the body have been linked to feelings of joy, concentration, and mental stability.
In addition, the feel-good hormone is positively involved in many other body functions, such as sleep (serotonin is a precursor to melatonin, a chemical that helps regulate the body’s sleep-wake cycle), digestion (aids bowel function and bowel movements, thus protecting the gastrointestinal tract), weight control (involved in appetite, acting protectively against obesity and metabolic syndrome) and sexual health (positively influences sexual desire). Finally, it appears to have a positive effect on brain function (memory) and the cardiovascular system.
Low serotonin levels: Symptoms
Both cases of too high or too low levels of serotonin have been linked to a series of unwanted and unpleasant symptoms. More specifically, low serotonin levels result either from insufficient production of the hormone or from the body’s inability to use it adequately, and have been primarily linked to the onset of anxiety and depressive behavior, which may affect every daily life significantly. The most common symptoms of low levels of serotonin are:
- Frequent mood swings
- Intense sadness – a feeling of hopelessness
- Gastrointestinal disturbances (e.g. indigestion)
- Increased or decreased food appetite
- Strong desire for carbohydrate-rich foods (e.g. sweets, starchy foods)
- Sexual disorders
- Anxiety disorders
- Phobias and general anxiety/irritability
- Low self-esteem
- Sleep disorders (insomnia and/ or long sleep)
- Fatigue
- Chronic pain
- Memory disorders
Increase the feel-good hormone naturally!
There are several ways to help increase serotonin levels. In addition to taking appropriate medication (following your supervising doctor’s directions exclusively), you can enhance serotonin levels in your body naturally by following these tips:
Exposure to sunlight: The positive effect of sunlight on serotonin levels and the human emotional state, in general, has been studied extensively. Therefore, it is important to take advantage of the sunny hours of the day, exposing yourself to sunlight efficiently. Tip: Apply sun protection all year round.
Physical exercise & de-stressing practices: Undoubtedly, physical activity plays a significant role in maintaining normal serotonin levels. Scientists emphasize that even 20’ to 30’ of daily physical activity can make a difference. Choose a type of exercise that you really enjoy or makes you feel comfortable with, and -in any case- avoid engaging in activities that cause you stress. Whether it is aerobic exercise, weight training, a bike ride, running, walking, or taking your pet for a walk, moving your body will surely benefit both your physical and mental health. Alternatively, you could try to involve the following practices in your daily routine, as they seem to have a positive effect on serotonin levels, while also helping to reduce cortisol levels: meditation, relaxing massage, moments of relaxation and fun with family or friends.
Nutrition: Diet is another common way of promoting serotonin levels. Serotonin isn’t found in foods, but its precursor, tryptophan, is. As already mentioned, tryptophan is an essential amino acid that is important in the production of serotonin. Thus, some of the key foods that increase serotonin levels are eggs (with the yolk), dairy, nuts, turkey, oily fish, pineapple, soy products, oats, seeds (e.g. flaxseed), and dark chocolate.
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