Moodily? 8 habits to increase serotonin

The hurried and unconscious lifestyle that today’s society drags us into harms our levels of serotonin, a substance that modulates brain activity and makes us feel good, calm and confident. Stress, a poor diet or a sedentary life negatively affect the production of serotonin and, therefore, our health and well-being.

What is serotonin?

Serotonin, also known as the “happiness hormone” is a neurotransmitter. is involved in the creation of feeling of satisfaction and improves the ability to withstand daily stress. Low serotonin may be involved, along with other triggers, in the mood swings characteristic of depressive disorders.

Serotonin bathes the entire body, it is found in the brain, in the blood and in the gastrointestinal system. Our body is capable of synthesize it from tryptophanan essential amino acid that is obtained from food and is of great importance for the proper functioning of the brain.

How to increase serotonin

There are several strategies you can follow to increase serotonin levels:

1. More tryptophan

Numerous studies link the tryptophan with serotonin levels. This amino acid is also involved in processes of decreased aggressiveness and increased sensitivity in everyday life. To increase the consumption of tryptophan keep these aspects in mind:

Tryptophan is a accessible nutrientis abundant in products of animal origin, in breast milk and in vegetables such as potatothe Unroasted nuts and seeds (seeds of sesame, pumpkin and sunflower, walnuts, almonds…), the legumes and, to a lesser extent, in whole grains. With a varied diet and nutritionally balanced diet that includes these foods daily satisfies the tryptophan needs. In addition, this amino acid enhances the immune effect of plant foods rich in antioxidant and anti-inflammatory compounds. Tryptophan deficiency causes serious disorders such as pellagra (metabolic dysfunction defined by severe conditions of the skin, intestine and brain activity). Mild deficiency causes low spirits, among other symptoms, but can go unnoticed.

Include in your diet foods rich in tryptophan and other antidepressant foods that you will find in your pantry.

2. More exercise, more happiness

According to the UK’s National Institute for Health and Clinical Excellence, physical exercise stimulates serotonin metabolism. For this reason, this body recommends carrying out a regular physical activity in his guide on treating depression when serotonin levels are low.

A study published in Neuropsychopharmacology showed that exercise increases serotonin through two mechanisms: the first is a direct stimulation of neurotransmitter synthesisand the second is related to a increased tryptophan reaching the brain.

The regular practice of yogaApart from improving flexibility and physical strength, it reduces the level of stress. The same happens with the usual practice of tai chi, Pilates or stretching.

On the other hand, the aerobic exercise such as walking, running, bicycling, or swimming increases the synthesis of serotonin in the brain.

if we balance both types of exercise for a total of at least 30 minutes dailywe will make our body increase the synthesis of serotonin and other hormones with beneficial effects on mood, such as endorphins, which eliminate pain and provide enthusiasm.

3. Get enough sleep

Another crucial factor to balance stress levels on a daily basis is the rest. When we sleep, we allow our body to produce the hormone melatonin–which depends on our biological clock– and also serotonin.

The chronic lack of sleep keeps stress hormones (adrenaline and cortisol) permanently elevated. Extensive research shows that sleep deprivation leads to low serotonin levels, altered moods, mood swings, lack of concentration, decreased physical performance, hormonal imbalances, and even fertility problems.

The general recommendation is to sleep at least eight hours every day. If you review your routine and do not reach this minimum, as it is not normally possible for us to wake up an hour later, it is advisable to review your routines to sleep better and go to bed a little earlier.

Reduces the time spent in front of the television and other screens bright and stimulating, and use it for reading. You will surely sleep more and better.

4, Avoid coffee and stimulants in general

Caffeine activates the central nervous and endocrine systems and, therefore, the secretion of certain hormones. Every time we consume caffeine, our adrenal glands are stimulated to produce adrenaline and cortisol (stress hormones).

The more caffeine consumed, the greater the adrenal stimulation, more cortisol will be produced and more effort must be made by our body to balance it with serotonin.

Depending on the brand, the energy drinks They can provide up to three times as much caffeine as an espresso, but they also contain a lot of sugar and numerous additives. That is why they are very exciting, not nutritious (in fact, they consume minerals and vitamins when metabolized) and cause rapid rises and falls in blood sugar levels.

Over time they deplete the pancreasalter metabolism and make sleep difficult.

5. The beneficial omega-3

To maintain optimal and stable levels of serotonin, it is essential to obtain essential polyunsaturated fatty acids from food, especially Omega 3.

He docosahexaenoic fatty acid (DHA) is essential in the formation and functioning of nerve cells. Low DHA levels have been related to problems ranging from the appearance of inflammatory processes to possible alterations in mental health.

The main food source of DHA It is oily fish and shellfish, but people who do not consume these products can obtain it by transforming their body alpha-linolenic acid, which is found in abundance in flax, chia and hemp seeds, walnuts and avocado.

The more these foods are consumed, the more the body’s efficiency in obtaining DHA increases, so eating fish or taking supplements is not necessary.

A diet rich in “good fats” protects health because fatty acids They are involved in the modulation, synthesis, degradation and reuptake of neurotransmitters such as adrenaline, dopamine or serotonin. And its anti-inflammatory effect also favors the regeneration of nerve cells.

6. The sunshine vitamin is essential

Not only with adequate food, exercise and rest we protect the balance of serotonin. The one known as the sunshine vitamin is equally essential. We refer to the vitamin D, whose deficiency is common.

Food does not provide significant doses of vitamin D. It is found in oily fish and mushrooms that have been dried in the sun, but the main source of vitamin D it is the sun, since it is synthesized in the skin exposed to its rays.

Vitamin D plays essential roles in health: it is necessary to assimilate calcium in the bones, to prevent colorectal and breast cancer, as well as some autoimmune diseases, among other positive effects.

But it also intervenes in the serotonin synthesis. That is why many people – the vast majority! – find themselves brighter sunny days and duller on cloudy days or those in which few hours have been spent outdoors.

Countries located at high latitudes are more aware of what vitamin D deficiency entails, due to the few hours of sunlight they have in cold seasons and the incidence of so-called seasonal depression. Supplementation with this vitamin is practically considered a matter of public health to prevent numerous diseases.

The World Health Organization (WHO) recommends that in winter Let’s expose the skin of the hands, arms and face to the sun, without sun protection, for at least 15 minutes a day.

In summerhowever, we must follow the health recommendations to prevent the harmful effects of prolonged exposure in the central hours of the day (we can briefly sunbathe early in the morning and late in the afternoon).

That Spain is a sunny country does not guarantee anything. In recent decades, the global urban population has seen a widespread vitamin D deficiency which may be affecting the feeling of well-being, due to the time we spend indoors and lifestyle habits.

7. Stress and relaxation

Stress is an unbalancing factor It worsens any health problem and reduces the effectiveness of the immune system. Also affects serotonin levelswhich are reduced to the benefit of the hormones adrenaline and cortisol.

On the other hand, stress enhances certain attitudes and unhealthy habits that perpetuate a vicious circle. People who are constantly under a lot of stress tend to eat more than they need and choose processed products high in fats, carbohydrates and sugars.

This preference makes an evolutionary sense: stress involves a large energy expenditure and the body seeks the quick and easy calories.

Our brain does not differentiate between the nerves produced by the delivery date of a project or by having to run for our lives. We must strive to maintain good eating habits and at the same time combat stress with relaxation techniques. Meditation, yoga, progressive relaxation, silence, time with friends, reading… how much time do you dedicate to them?

8. Enjoy nature

The links between the body and the natural environment they are deep. Research published in Environmental Health and Preventive Medicine have compared urban and forest environments with the conclusion that the former increase cortisol and overactivate the nervous system, while forests stimulate immunity and serotonin.

It has even been discovered that the compounds released by a bacterium present in the soil, the Mycobacterium vaccae, stimulate the production of serotonin and the generation of new neurons. Studies, in the end, confirm what we know from experience. When will your next nature bath be?