2023-12-07 09:30:01
In the event that we have low serotonin levels We can suffer from different health problems such as anxiety, depression, insomnia or eating disorders. Below we offer several tips for increase it naturally and be happy!
The mood will depend on serotonin, endorphins and dopamineneurotransmitters and chemicals present in the nervous system.
What is the function of serotonin and how does it influence us?
Serotonin mainly regulates the state of mindalthough it fulfills functions related to learning, memory, libido, body temperature, pleasure and appetite.
This chemical substance is synthesized in the brain and intestines from an amino acid, tryptophan, present in many foods. If serotonin is not synthesized well, we may feel anxious, irritable, nervous or aggressive. and we search how to increase serotonin quickly.
Participate in the sleep cycle regulationin addition to contributing to the formation of melatonin, the hormone that regulates sleep patterns.
Why do serotonin levels drop?
lack of serotonin is associated to eating disorders (anorexia or bulimia), anxiety, OCD (obsessive-compulsive disorder) and, above all, depression.
This is when different symptoms appear such as apathy, fatigue, low self-esteem or inability to concentrate.
Serotonin deficiency is related to various factors:
Eating an unhealthy dietLack of exposure to sunlightDiabetesHormonal changesStressPracticing little exerciseVitamin B6 deficiencyLow levels of L-tryptophans
How to increase serotonin in our body
In the event that there is a serotonin deficiency, this chemical substance can be increased with the consumption of some drugs, such as antidepressants (Fluoxetine, Sertraline, Escitalopram, etc.)
Although we can also increase it naturally following the following tips:
Exercise regularly
The best antidepressant there is. Practice different aerobic activities in the daily routine like running, swimming, walking, etc. It keeps our serotonin levels high, in turn increasing tryptophans.
Exposure to sunlight
Fundamental when it comes to obtaining the desired vitamin D (one of the vitamins to increase serotonin), a very powerful nutrient when it comes to generating serotonin for our body.
Exercise outdoors, walk through nature and enjoy a good day at the beach, you will see how good the sunlight feels on you.
Avoid caffeine and stimulant drinks
Coffee, black tea and other products with caffeine (soft drinks or energy drinks) have an adverse effect on regulating our mood and well-being. Caffeine helps raise blood levels cortisol and adrenalinewhich perform a function opposite to that of serotonin.
Eat a diet rich in tryptophan
Tryptophan helps synthesize serotonin, so if our body cannot secrete a normal amount of serotonin on its own, we will resort to foods rich in this amino acid.
Foods to increase serotonin (with tryptophan) poultry (turkey or chicken) unsweetened dark chocolate nuts fresh fruits (banana, pineapple) seeds (pumpkin, sesame) dairy spirulina legumes (chickpeas, lentils) vegetables (carrot, broccoli) blue fish (salmon) , tuna)
Foods rich in vitamin B6 (cereals, nuts, etc.) as well as those that contain high values of omega-3 (blue fish) are totally recommended for the production of serotonin.
Reduce carbohydrates
Carbohydrates have almost no nutritional value, they are made with very refined sugars and are digested very quickly, so it is recommended reduce your consumption.
Industrial pastries, white bread, rice, cookies and non-whole-grain pasta are foods to avoid as much as possible.
Controlling stress
It is important to know that stress affects the production of serotonin, so we have to avoid any situations, people and thoughts that make us nervous or anxious
Massages and hugs
Through hugs and caresses our body secretes oxytocin, the hormone related to pleasure. Furthermore, we release dopamine (responsible for good mood) and serotonin.
Have sex with your partner, laugh with friends or family and maintain social relationships Healthy will also be key factors when it comes to generating serotonin and being happy.
Sleep well and meditate
A good quality and quantity of sleep It is important when restoring serotonin levels naturally. Lack of rest causes stress and fatigue, so restful sleep plays an important role in feeling good and calm.
With the meditation practice We will be able to find psychological and physical well-being, leaving aside the worries and intrusive thoughts that generate stress and anxiety.
From Hogarmania We remind you that if you experience symptoms related to mood or depression, you need to seek professional help. Natural tips to generate serotonin are complementary options, not the basis or foundation of a medical treatment to manage serotonin. mental health.
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