On many occasions, we can feel down and we don’t know why. Nothing special has happened, but we notice that we are low spirits. This may be because the levels of serotonin be short.
The truth is that serotonin is a chemical that the human body produces and that transmits signals between the nerves, so it works as a neurotransmitter.
This substance is synthesized from tryptophan and many experts consider that its main function is to maintain a balanced state of mind. Serotonin is also involved in the transmission of nerve impulses and, since its amounts are abundant in our body, it is considered to influence a large part of physical and psychological functions.
When decrease levels of serotonin noticeably, we could feel a negative mood which can lead to irritability, aggressiveness or stress. In addition, according to the Association of Occupational Health and Prevention Specialists (AEPSAL), having serotonin levels below normal is associated with mental illness, which is why it can lead to depression, insomnia or obsessive and compulsive behaviors .
Well, specifically the effect of various medications antidepressants is to increase the amount of serotonin in the brain.
What are the causes of serotonin deficiency?
A fast pace of life or, a bad nutrition and the lack of exercise they can cause our serotonin level to drop, and they can cause our mood to drop.
A diet low in tryptophan, stress, hormonal changes and diabetes can be other causes that produce serotonin deficiency.
And it is that this substance is known as the happiness hormone, since when its levels increase in the neural circuits it generates feelings of well-being, relaxation, satisfaction and increases concentration and self-esteem, according to the Sanitas portal.
Serotonin cannot be produced by itself, but to obtain it, our body needs a substance called tryptophan. Fortunately, tryptophan is found in a wide variety of food, so the consumption of these, together with a healthy life style, can help us increase serotonin levels and, consequently, feel much better.
How to increase serotonin in the brain naturally?
Therefore, there are ways to increase serotonin naturally. These would be consuming foods that contain tryptophan or through a healthy lifestyle: regular exercise, relaxation techniques, activity changes, travel, new projects and healthy leisure, among other factors.
Thus, although serotonin can also be obtained artificially, below, we will see some natural tricks which, according to the Association of Occupational Health and Prevention Specialists (AEPSAL), will not help to elevate it and lead a more satisfactory life.
1. Try to lower stress levels: Serotonin can help us deal better with stress. However, when stress levels are excessive, it can exert a damaging influence on serotonin. Therefore, it is advisable to worry about our stress and our diet, trying to maintain a healthy lifestyle that helps us avoid, or at least counteract, this decline.
2. Varied diet rich in tryptophan: to increase serotonin levels, it is necessary to insist on the importance of achieving a nutritionally varied and balanced diet. There are many foods that contain tryptophan, but among them are distinguished some that have a high content of this amino acid: turkey and chicken; blue Fish; dairy products; pineapple, avocados and plums; spinach, beets, carrots, celery, dates, and broccoli; nuts; whole grains and brown rice; sesame and pumpkin seeds; legumes such as chickpeas, lentils, or soybeans; dark chocolate and spirulina algae.
3. Avoid consuming simple carbohydratesSimple carbohydrates are highly refined sugars that have little nutritional value, so they do not have enough essential nutrients. These are: pastries and sweets with refined sugar; non-integral pasta; white rice and white bread.
Four. Increase omega-3 intake: a diet rich in fatty acids, such as omega-3, favors the production and regulation of neurotransmitters such as serotonin, dopamine and adrenaline. The main transmitters of this healthy fat are oily fish and shellfish, as well as avocado, walnuts and flax, chia and hemp seeds.
5. Avoid drinking coffee and stimulating drinks– Drinks with a high caffeine content, such as coffee or some types of soft drinks or energy drinks, increase the secretion of adrenaline and cortisol; substances that do the opposite effect of serotonin.
6.Practice exercise or physical activity: physical exercise facilitates the metabolism of serotonin and therefore increases its levels. Thus, exercising can help us keep our serotonin levels high.
7. Find places with sun and lots of light: Vitamin D also has a powerful effect on the production of serotonin. Thus, this vitamin D increases with some foods and with exposure to sunlight. Working in bright spaces, exercising outdoors or taking a walk in nature can be some favorable routines to feel good.
8. Sleep the necessary hours: Lack of sleep can lead to stress and fatigue. In addition, while we sleep, our body restores our serotonin levels, so adequate rest will be essential to maintain good mental health.
Definitely, keep our serotonin levels stable We must consume foods that favor its production and, in addition, combine them with healthy habits that help promote it, such as physical exercise, rest or the release of stress.
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