Serotonin: 10 ways to boost the mood hormone

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Carlos Laforet Coll
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Serotonin. Serotonin is a neurotransmitter found mainly in the central nervous system and in the gastrointestinal tract. In the digestive system, serotonin regulates digestion, while in the central nervous system, this neurotransmitter is essential for regulating mood, sleep, appetite, learning and memory.

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La Serotonin it's a neurotransmitter present mainly in the central nervous system and in the gastrointestinal tract. In the digestive system, serotonin regulates digestion, while in the central nervous system, this neurotransmitter is essential for regulating mood, sleep, appetite, learning and memory.





At the level of the gastrointestinal system, serotonin Is responsable also of bone formation. Serotonin is commonly known as good mood hormone. Good levels of serotonin in the blood are included between 101 and 283 ng / ml. You can check them thanks to blood analysis. The serotonin deficiency it can cause depression, panic attacks, migraines, high blood pressure and insomnia. How to go about stimulate serotonin and to increase the levels present in our body, if they turn out to be too low?

Index

Foods rich in tryptophan

Our body produces serotonin from tryptophan, a substance that we can take in through food. Foods of animal origin that contain tryptophan include eggs, milk and dairy products, meat and salmon. As for the plant foods, tryptophan is present in dehydrated spirulina algae, soybeans, sesame and sunflower seeds, cocoa, dark chocolate, potatoes, bananas, rice, whole grains, green leafy vegetables, walnuts and almonds.

READ also: Foods that make you happy

Foods rich in serotonin

Then there are some foods that represent real sources of serotonin. Among them the most famous are the cacao and dark chocolate, but we must also remember walnuts, kiwis, pineapples, sour cherries, tomatoes, bananas and plums.

READ also: Kiwi: 2 a day is enough to improve the mood

Serotonin supplements

- serotonin supplements they are safe? As with any type of drug or supplement, serotonin should always be taken under medical supervision. Better never rely on do-it-yourself, as taking serotonin supplements can be linked to some side effects not to be underestimated, from excessive sleepiness to a real serotonin syndrome, with anxiety, fever and restlessness.



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Griffonia

La Griffonia is a legume which is used herbalistically as a completely natural aid to encourage the increase of serotonin levels. It is a real natural remedy for bad mood. THE herbal preparations griffonia-based may also contain passiflora and lemon balm. Griffonia contains a specific substance: 5-hydroxytryptophan, a precursor of serotonin.

Avoid caffeine

Caffeine is considered a real one serotonin suppressant. The feeling of well-being that a cup of coffee is able to give would therefore only be temporary. If your serotonin levels are low, it may be helpful to avoid drinking caffeinated coffee and energy drinks.

Avoid simple carbohydrates

To simple carbohydrates, such as white bread, white rice, sweets and industrial baked snacks, it is good to prefer i complex carbohydrates, that is, those foods composed of whole grains, such as wholemeal bread, pasta and rice. The intake of complex carbohydrates, with particular reference to Whole grains, would be able to increase serotonin levels.

Omega 3

Omega 3, according to a hypothesis put forward by the scientific world, could affect the functionality of serotonin in the brain. In some people, low serotonin levels may be accompanied by low levels of omega 3 and their precursors. Between sources of omega 3 we not only find fish, but also nuts, linseed and linseed oil.

READ also: Not just fish: the 5 plant sources of Omega 3

Sports

THEregular physical activity and healthy sport always go hand in hand with good health. It must be performed without excessive effort, so that it can give the body a real one feeling of well-being. Our body will release serotonin and allow us to carry out our workouts in complete comfort.



Long walks

Those who do not feel inclined to sport should not give up physical activity. To feel better they are enough 30 minutes of walking per day, perhaps in the open air, in a park, to increase the feeling of well-being and relaxation. Walking and exercise help to increase the levels of tryptophan and therefore of serotonin.

Yoga and meditation

Lo stress it can affect serotonin levels. What are the best antidotes to stress? In addition to relaxing massages and long walks in the countryside, we find it yoga and meditation, very ancient practices that still ensure to maintain a state of well-being for a long time. Science too confirmed it: yoga and meditation are really effective against anxiety, stress and depression, and help us to regain the good mood.

Also, never underestimate the power of a hug or a simple smile.

Read also:

15 tips to regain well-being e good mood immediately

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