Through various magazines, television and mainly the Internet, modern people have access to information that was previously owned only by narrow specialists. Today, if someone, for example, complains of depression, then, along with doctors, almost every acquaintance, sympathizing and giving advice, will not forget to mention serotonin. How to increase the level of this substance in the body, what kind of thing it works in general - we will tell you about this in our article. So…
What is serotonin?
Our intelligent body constantly synthesizes a substance closely associated with the physical and mental activities of people: with our mood, appetite, and libido. It is also capable of directly affecting our behavior. Due to the high level of this mysterious substance, we can feel a surge of strength, good mood, in the case of a lack - we feel discouraged, irritated, etc. The name of the magical substance is serotonin. How to increase the level of this “hormone of happiness” in the body , it will become more clear if you know that most of it is synthesized in the intestine (80-90%) and only 10-20 percent of serotonin is produced in the brain. Therefore, proper nutrition can literally transform our lives.
How does the "hormone of happiness" in the human body
Between the nerve cells of our body is constantly exchanging information. Serotonin serves as a kind of mediator-transmitter of nerve impulses. Thanks to him, the brain receives commands: move, rejoice, do not be sad. If the amount of serotonin corresponds to the physiological norm, then this ensures a normal emotional mood, good mood, working capacity, etc.
So, in what tones we perceive the surrounding reality: in black or white - is very strongly influenced by the correctness of signal transmission to neurons and a sufficient amount of the “hormone of happiness”. Based on what we read, our readers may get the impression that the more serotonin is, the better. This is not true! An excess of the hormone is also detrimental to the body, as well as its lack. But we’ll talk about this in more detail when it comes to drugs that increase serotonin. How to increase the level in the body, methods and effective means - all this is very important first of all for people suffering from depression.
What happens when serotonin levels are low
If the body lacks serotonin, then the following symptoms are observed:
- Headache.
- Fast fatiguability.
- Irritability.
- Depressive conditions of varying severity.
- Insomnia.
- Loss of appetite or, conversely, its increase.
- Craving for alcohol.
- Memory impairment.
Interesting facts about serotonin
Scientists conducted very interesting studies. Imagine a flock of monkeys, from which one male got out, who did not evoke special respect from his relatives (too submissive and subject to attacks of aggression). But after the level of serotonin was artificially raised for him, the status of the animal among his own kind increased sharply. The monkey became extremely confident, calm, boldly looked into her eyes, her posture straightened. All this gave her the right to claim in the pack even the role of leader.
When observing people, a relationship was also found between the level of serotonin, human behavior and the attitude of others around him. Scientists have found that people with low levels of serotonin are very impulsive, prone to tantrums, neurosis, which prevents them from occupying a higher social position in society. When scientists began to learn more about serotonin, how to increase the level in the body in effective ways, they found a feedback. If psychologists began to work with a self-doubt, notorious person, then as the external behavior and internal self-awareness changed, the level of the “hormone of happiness” in the body also increased.
Blood Serotonin Leveling Products
Everyone interested in how to increase the level of serotonin in the body, you need to know that there are many foods that can help in this. People experiencing an oppressed state often start to eat a lot of sweet and starchy foods (cakes, buns, sweets, etc.), especially with this sweet weaker sex. All of the above contains in abundance the so-called fast carbohydrates. They instantly saturate the body with glucose, the level of serotonin rises sharply, a person feels relief, anxiety is muffled, but this does not last long, unfortunately. Such a “stress seizing” is a gradual addiction, something like narcotic dependence on fast carbohydrates arises, which ultimately leads to even worse deterioration.
But complex carbohydrates are what you need! Thanks to them, the body is saturated gradually, the blood sugar level does not undergo sharp jumps, which has a beneficial effect on the state of the nervous system. Of course, you won’t be able to immediately feel the tide of joy beating over the edge, you will need to be patient and day by day include the following products in your diet:
- peas;
- buckwheat;
- lentils;
- baked potatoes;
- parsnip;
- brown rice;
- beans;
- wholemeal bread;
- whole grain cereal;
- muesli;
- vegetables;
- fruits.
And now we will tell you one extremely important secret: in order for more serotonin to be produced, tryptophan amino acids must be supplied to the body. One or two grams of tryptophan per day is quite capable of ensuring the normal production of the "hormone of joy." We provide a list of foods that are high in the right amino acid. Please note that in the first positions are products with a higher concentration of tryptophan:
- hard cheese;
- soy products;
- processed cheese;
- chicken eggs;
- lentils
- lean meat;
- oyster mushrooms;
- fat cottage cheese.
Low-fat cottage cheese or even nonfat also contains serotonin. How to increase the level of the “hormone of joy” in the body additionally, or rather than? Natural coffee in the amount of several cups per day is also a good help. And also products that contain B vitamins (liver, buckwheat, leaf lettuce, yeast, oatmeal). Melon, pumpkin, bananas, dates, oranges, prunes, dried apricots and chocolate (bitter) are also excellent allies in the struggle to increase serotonin.
Physical activity and sunlight are factors that increase serotonin.
How to increase the level in the body of a magical substance that makes life more joyful, with the help of various foods, we figured out. But eating alone will not be enough. It is necessary to start moving more, which in a depressed state, in general, is quite difficult. And still, you need to make strong-willed efforts and resort to the help of physical education. At the same time, you don’t have to immediately sign up for a fitness center, you can just do walking in the fresh air. By the way, fresh air, saturated with oxygen, is another factor that effectively increases serotonin.
And it would be nice to have more sunlight! True, here we are sometimes powerless, because the sky is cloudy, and this does not depend on our will. But as soon as the sun appears, you need to use it one hundred percent.
Serotonin: how to increase the level in the body. Preparations
There is a group of drugs that can effectively affect the production of serotonin in the body. They have a complex name: selective, or selective, serotonin reuptake blockers. Such drugs provide the accumulation of hormone in neurons in sufficient quantities.
True, there is the possibility of an overdose, and this in itself can bring great harm. At the same time, sick people may experience a state of hyperactivity, severe migraines, hand tremors, sleep disorders, convulsions. Therefore, such medications must certainly be prescribed by a doctor indicating the exact dosage and the length of time taken. For educational purposes, we provide a list of drugs that increase serotonin:
- "Paroxetine."
- "Citalopram".
- "Fluoxetine."
- Sertraline.
- "Fluvoxamine."
- Venlafaxine.
- Mirtazapin.
Serotonin: how to increase the level in the body with folk remedies
It seems that all the ways to increase serotonin have already been listed, but there are still folk recipes, they also need to be mentioned to complete the picture. And the first thing we can recommend is a Russian bathhouse with a birch or oak broom, however, the Finnish sauna is also a good fit. After the bath procedure, joy in the body will surely increase, this is such an effective remedy.
Well, after a bath it would be nice to drink a healing tea. There is already a wide selection for every taste! Rosehip broth with honey, linden tea, and St. John's wort tea are very good. St. John's wort grass, by the way, has the ability to inhibit the reuptake of serotonin. From its extract, even a pharmacological drug is available under the speaking name "Negrustin."
Well, it seems that everyone they knew told you about serotonin: how to increase the level in the body by folk methods, and pills, and food, and physical education. Well, you, our dear readers, it remains only to begin to apply the information received in practice.
Final word
When depression sets in, it may seem to a person that no one and nothing can help him, he is seized by complete apathy and unwillingness to take any action. In fact, such thoughts are caused by a disease that can be defeated, and then the joy of life will certainly return.