Serotonin is a neurotransmitter - chemical messenger - produced in the central nervous system, which contributes to feelings of happiness. When the body produces too little serotonin, feelings of depression, sadness and fatigue appear.
On the other hand, too much serotonin can lead to symptoms of restlessness, hallucinations and confusion.
Serotonin and Its Role:
Scientific Name of Serotonin:
The scientific name for serotonin is 5-hydroxytryptamine (5-HTP) and is an amino acid neurotransmitter that contains amino acids.
The group of monoamine neurotransmitters plays a role in many functions, such as decision making, emotions, happiness, rewards and is associated with mental health.
Serotonin Functions:
Role in Behavioral Regulation
Role in Mood Regulation
Sleep Regulation
Physical Health
How to Increase Serotonin Levels Naturally
Diet
Exercise
Exposure to Light
Food Supplements
Massage
SEROTONIN FUNCTIONS
Role in Behavior Regulation:
Is Because Serotonin The brainstem and reaches most of its regions, has a wide range of effects on many aspects of behavior.
The neuropsychological processes affected by serotonin play a role in attention, perception, reward, anger, aggression, memory, motor skills In fact, most behaviors are regulated by serotonin.
Role in Mood Regulation:
The best known function of serotonin is its effect on mood. Serotonin is considered to be a natural mood stabilizer and, when functioning normally. It is believed to help people feel happy, calm, focused and emotionally stable. Serotonin is also thought to regulate anxiety and reduce feelings associated with depression.
It is important to know that serotonin does not work in isolation and often uses other neurotransmitters, such as dopamine, to help improve mood. Sleep regulation.
Role in Sleep Regulation:
There are specific parts of the brain that control when we fall asleep, regulate sleep patterns and control when we wake up, and these parts also have serotonin receptors.
Serotonin is responsible for stimulating the brain regions that control sleep and ignorance.
Melatonin, which is a vital hormone for a healthy sleep, is produced only in the presence of serotonin, so the production of serotonin for a calm and peaceful sleep is essential.
Role in Physical health:
In addition to the brain, serotonin plays important roles in other parts of the body, most of which is found in the gastrointestinal tract rather than the brain.
Serotonin is needed in the gut to facilitate healthy digestion. Similarly, serotonin helps maintain bone health, nutrition, sexual function and wound healing by stimulating blood clotting.
Effects of Low Serotonin Production:
Poor mood or even depression
Aggression
Feelings of anxiety
Irritability and frustration
Low self-esteem
Memory problems
Appetite
Poor Sleep problems and even insomnia.
Impulsivity Low serotonin levels have been associated with some mood disorders. Because serotonin helps regulate mood, people with low serotonin may have a low mood or a less stable mood without understanding the cause.
If low mood persists due to low serotonin levels, this could lead to depression. Depression is classified as feelings of intense sadness, hopelessness, chronic fatigue and suicidal thoughts.
Anxiety disorders can also be partially attributed to low serotonin levels. For example, obsessive-compulsive disorder is an anxiety disorder in which a person uses compulsive behaviors to deal with intrusive anxious thoughts.
Similarly, vitamin B6 and D deficiencies were correlated with lower serotonin levels. Another cause of low serotonin levels may be that there are not enough serotonin receptors in the body. or that the receivers are not working properly.
How to Increase Serotonin Levels Naturally:
Food:
There are natural ways we can increase serotonin production. Serotonin is not obtained directly from the diet, but by changing the diet you can get tryptophan. The amino acid that is converted to serotonin in the brain. Tryptophan is found mainly in protein-rich foods, including turkey and salmon.
Studies show that eating carbs along with tryptophan-rich foods may help increase tryptophan in the brain.
Snack ideas that can help increase the level of tryptophan and, implicitly, serotonin:
Whole meal bread with turkey or cheese
Oatmeal with a handful of walnuts
Salmon with brown rice
Plum or pineapple with biscuits.
Physical Exercise:
Exercise triggers the release of tryptophan in the blood and may reduce the amount of other amino acids. This creates the environment for more tryptophan to reach the brain.
Aerobic exercise, done at a level we feel comfortable with, increases heart rate and has an effect on serotonin levels. Some exercises we can do to increase serotonin are: rollerblading, swimming, cycling, brisk walking, jogging and light hiking.
Exposure to Light:
Serotonin production tends to be lower after winter and higher in summer and autumn. The sun helps increase serotonin levels, so it is advisable to spend at least 10-15 minutes outside every day.
Food Supplements:
Some dietary supplements can help trigger the production and release of serotonin by increasing tryptophan. Tryptophan supplements contain much more tryptophan than food sources, making it possible for them to reach the brain faster.
Studies suggest that tryptophan supplements may have an antidepressant effect, especially in women.
5-HTP is a supplement that stimulates serotonin production and works similarly to antidepressants for those with early symptoms of depression. St. John's wort is a supplement that also relieves the symptoms of depression by increasing serotonin levels. Probiotics introduced into the daily diet can increase the production of tryptophan in the blood and help it reach the brain.
Massage:
Massage therapy helps increase serotonin and dopamine, another neurotransmitter with an effect on mood swings. Massage also helps lower cortisol, a hormone that the body produces when it is stressed.
It is not necessary to turn to a massage therapist, a couple massage can have effects in increasing the level of serotonins and, implicitly, happiness.
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