The serotonin It is a known regulating hormone Positive and negative moodsHence, it is popularly known as happiness hormoneIt is associated with the control of emotions and mood, although it also performs other types of functions. When its levels are increased in neural circuits, a feel comfortableRelaxation, contentment, increased focus and self-esteem. Conversely, lower concentrations of it are associated with depressive symptoms.
The fast pace of life combined with a poor diet and lack of physical exercise can cause a Low levels of serotonin Hence the state of mind. Likewise, this deficiency can also be caused by a diet low in tryptophan, stress, hormonal changes, and diabetes.
The National Cancer Institute defines Serotonin, or 5-hydroxytryptamine (5-HT), as a hormone found in the brain, platelets, digestive system, and pineal gland that acts as a neurotransmitter (a substance used by nerves to send messages to each other) and a vasoconstrictor (a substance that causes blood vessels to constrict). tighten).
How to increase serotonin levels naturally
for Increase serotonin If it is low, it is important to practice healthy lifestyle habits and follow the following strategies:
1. Physical exercise
Serotonin is a substance that is then released Doing physical activityEspecially if it is done outdoors. Thus, regular exercise is the key to increasing the synthesis of this substance in the brain.
2. Take care of the food
The body needs to produce serotonin tryptophanwhich is obtained from certain foods such as the fruit. In this sense, a study conducted by Binghamton University in New York concluded that older adults who ate fewer carbohydrates and fruits experienced fewer episodes of depression and anxiety.
- banana: Helps relax the nervous system and contains vitamin B6, which is a precursor to serotonin.
- pineappleRich in active compounds such as bromelain, which boosts serotonin production
- egg: They contain a large amount of tryptophan, an amino acid that the body uses to help produce serotonin and melatonin.
- Dairy productsFull-fat dairy contains large amounts of vitamin D and tryptophan.
- legumes: They are rich in zinc, magnesium, and minerals that are involved in the synthesis of tryptophan. Those with a higher amount are soybeans, beans, chickpeas, and lentils.
- Dry fruitsIt contains a large amount of magnesium, especially almonds, walnuts and cashews.
- MeatTurkey, rabbit, and chicken are the ones that contain the highest amount of tryptophan.
3. Practice relaxation techniques
Exercises like yoga are striving for Balance between mind and bodyWhich makes it an excellent tool for managing emotions. It helps in controlling breathing, overcoming anxiety and increasing the ability to sleep.
4. Sleep for the necessary hours
while a person sleeps The body restores serotonin levelsSo, adequate rest is essential for good mental health. In addition, a portion of serotonin is converted into melatonin, a hormone that also promotes sleep.
5. Controlling Vitamin D Levels
Vitamin D is involved in the synthesis of serotonin, which is why it is common for most people to feel more euphoric when they take it. sunny days. Food does not provide large doses of this vitamin, and the main source of its composition is obtained through exposure of the skin to sunlight.
Symptoms of serotonin deficiency
• Sudden changes in mood: more irritable behaviour, bad mood, negative thoughts, more aggressiveness, anger, vulnerability and outbursts of anger or crying
• Fatigue and lack of energy
• Desire to eat sweet foods rich in carbohydrates
• Difficulty sleeping
This information does not in any way replace a doctor’s diagnosis or prescription. It is important to go to a specialist when symptoms appear in a diseased state and never self-medicate.