Did you know that serotonin brings happiness and success while the lack of it brings fear, aggressiveness, and depression? Well, we all should take the necessary amount of it to feel better!

What Serotonin is?

To begin with, serotonin is a neurotransmitter of the brain. It is not only considered as a contributor to feelings of well-being and happiness, but its actual biological function is complex and multifaceted, modulating cognition, reward, learning, memory, and numerous physiological processes.

When serotonin increases in the body, we feel peaceful and well-balanced. On the other hand, when there is a lack of it we experience fear, depression, avoidance and tendency for aggressive behavior. That’s why serotonin is regarded as a mood stabilizer.

Benefits:

It is proven that serotonin affects our visioning and way of life. There is a link between this neurotransmitter and external human behavior and communication. It also affects appetite, sleep, sexual mood, and body temperature.

It is also remarkable to say that serotonin is produced in the body by the amino acid tryptophan.  That’s why we should prefer eating foods high in tryptophan so as to help our body to produce serotonin. Studies have shown that incomplete tryptophan intake can cause depression, insomnia, anxiety, limited critical ability even violence.

Additionally, carbohydrates, such as rice, whole grain bread, oatmeal and so on, help undoubtedly in this procession. In other words, carbs make the body release more insulin, accelerating the penetration of tryptophan into the brain, and thus relieving your sensations and making you feel better. The conversion rate of tryptophan into serotonin is affected by the number of carbohydrates we take with our diet. In other words, serotonin levels increase with carbohydrate consumption. So the best way is to eat food high in tryptophan, combined with carbohydrates, and thus boosting our serotonin levels for sure.

Moreover, serotonin is extensively present in the human gastrointestinal tract and is mainly stored in the platelets of the circulatory system.

Serotonin-friendly Foods:

1. Fruits (especially organic pineapple, banana, plum, grapefruit, fig, kiwi, honeydew melon, cantaloupe)
2. Vegetables (especially spinach, broccoli, eggplant, tomato, avocado)
3. Walnuts (especially juglans nigra/ black walnuts, butternuts, juglans regia, shagbark/ caraya ovate, pecan)
4. Omega-3 fatty acids: Oily fresh fish like salmon, sardine, mackerel, tuna, linseed oil à Increase serotonin concentration
5. Black chocolate
6. Olives

*Higher serotonin concentration is marked in bold letters

Healthy Habits:

1. Get enough Sunlight!

It is clearly illustrated that we have the chance to increase the production of serotonin in our body by our exposure to solar radiation! Don’t forget that a daily 20-minute walk is not only beneficial for your mood but also your overall physical condition.

2. Increase your inositol

It has been observed that inositol has a positive effect on serotonin levels in the brain. Belonging in the B-vitamins group you can take it from various foods, such as whole-grain cereals and citrus fruits. You can also take it as an oral dietary supplement against anxiety and depression. Plus it helps your nervous system to strengthen. (advice your doctor first).

3. Magnesium is what you need

It relieves you from pains, cramps and a weak nervous system. The most important is that magnesium affects the balance of serotonin while helping you against depression. Prefer eating fish, bananas, beans and green leafy vegetables.

4. Take more tryptophan

Tryptophan, the amino acid that our body needs to produce serotonin, can only be taken with food, as we said before.

Sources of tryptophan

• organic banana
• dinkel pasta
• gluten-free bread
• protein, especially oily fresh fishes: salmon, sardine, mackerel
• oil fish extracts
• legumes
• dairy products
• nuts
• eggs
• Black chocolate has not only tryptophan but also serotonin, that’s why we need chocolate sometimes.

5. Vitamin B works!

Besides tryptophan, our body needs B12 and B6 vitamins as well as folic acid to produce serotonin. Prefer eating organic potatoes, bananas, vegetables, avocados, fishes, and seeds. The supplements of B vitamins group are a good solution for periods of stress. In addition, increased intake of B6 and B12 reduces the likelihood of depression in the elderly and enhances the good mood.

6. Take Vitamin C

It really helps the conversion of tryptophan into serotonin.

7. Eat walnuts more often

They have a big concentration of tryptophan but are also a good source of fiber, vitamins, and antioxidants.

8. Stop sugar as much as you can

It is apparent to say that when serotonin levels are low, you think that you need sugar to feel well. The truth is that sugar makes your mood better but only for a little. After a while, you see that your serotonin levels fall down even more than previously. So that’s an illusion!

9. Exercise yourself

Exercise produces the secretion of endorphins which makes us happy, promoting blood to circulate more intense while driving toxins out. When we exercise our body, it releases serotonin and dopamine, substances that fight muscular pains. Besides, we feel confident about our shape!

10. Massage time

Studies indicate that cortisol decreases up to 30% after a good massage – it also fights depression. Thus, serotonin is produced much easier.

11. Find time for meditation

Research proves that meditation increases serotonin and reduces blood pressure at the same time. It also decreases stress and as a result the levels of cortisol. For the record, stress, disorders in the digestive system and high levels of cortisol have as a result of the serotonin to fall, bringing you bad moods.  So relax yourself as it also helps to your mental health.

12. Summer is not so far

Try to think about what makes you more optimistic and dreamer. Arrange your vacation even in winter! By and large, you will escape from the daily routine, setting yourself free to dream and be inspired. Put targets and fake them ‘till you make them happen! 😉 Even if you wear boots, do your pedicure as if you were on an island wearing sandals. Evidently, you will see great results in your serotonin.

13. Think Positive

Clearly, it is not enough just to walk under the sun and eat more healthy food. You should also change your mindset. Be more optimistic and creative. Find what makes you happy and chase it! Don’t let people affect you with bad vibes – that’s our secret!

Did you smile today?

 

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Η δημοσίευση κοινοποιήθηκε από το χρήστη Izabel Goulart (@izabelgoulart) στις 29 Νοέ, 2019 στις 6:53 πμ PST