Mood hormone: why do we need serotonin and where to find it

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Serotonin is a chemical regulator of mood and behavior. Thanks to him, we enjoy and sleep well, feel great and live longer.

What is Serotonin?

Serotonin is a hormone that is produced in nerve cells. It is concentrated in the stomach and intestines, in the blood and in the central nervous system.

Serotonin is formed from tryptophan, an essential amino acid that we get from food and which in the body is converted into a hormone under the action of enzymes.

Why is a mood hormone needed?

Serotonin affects the entire body, from emotions to motor skills. Here are its main functions.

• Serotonin is involved in digestion and controls intestinal motility.
• Serotonin is involved in the nausea response: increased levels of the hormone stimulate the area of the brain that is responsible for vomiting. Serotonin helps to get rid of harmful substances that have entered the body, causing diarrhea.
• In brain tissue, serotonin regulates anxiety, joy, and is responsible for mood. Low levels of the hormone are associated with depression, while too high levels lead to hallucinations and neuromuscular disorders.
• Serotonin stimulates the areas of the brain that control sleep and wakefulness. Wake up or fall asleep - the serotonin receptors decide.
• When a wound needs to be tightened, serotonin narrows the arteries and helps form a blood clot.
• Serotonin is needed for bone health, but too much serotonin leads to osteoporosis, which makes bones fragile.

How does serotonin affect emotions?

Serotonin regulates mood. When hormone levels are normal, the person is happy, calm, focused, and content.

Studies have confirmed that depression, anxiety and insomnia are often associated with a lack of serotonin. But if the level of free hormone in the blood is increased, then the unpleasant symptoms subside.

How much serotonin is needed for happiness?

Normal blood serotonin levels are 101 to 283 ng / ml (nanograms per milliliter). But these criteria can change depending on how the analysis is carried out, so any research results should be discussed with the doctor.

Where can I find it?

In foods high in tryptophan. It is found in large quantities in food, which contains proteins, iron, riboflavin, vitamin B6.

• Eggs. Egg white increases plasma tryptophan levels. Add a regular boiled egg to dinner or make frittata for breakfast.
• Cheese. Another source of tryptophan. Use with pasta for maximum benefit.
• A pineapple. In addition to tryptophan, pineapples also contain bromelain, an enzyme with many beneficial properties: from improving digestion to reducing the side effects of chemotherapy.
• Tofu. Soy foods, like other legumes, are rich in tryptophan. Tofu is a source of amino acids and proteins for vegetarians. It goes well with bell pepper.
• Salmon. Salmon is featured on many health food lists, including the tryptophan shortlist.
• Nuts and seeds. All nuts and seeds contain tryptophan. A handful a day reduces the risk of heart and respiratory problems.
• Turkey. We don't have a tradition of cooking turkey for the holidays, but why not start one? For a good mood.

How are food and mood related?

The connection between food and mood stems from the way that tryptophan is converted to serotonin. However, it is not enough to go on a tryptophan diet to increase serotonin levels.

Tryptophan must react with other amino acids to get into the nervous tissue. This requires helpers - carbohydrates.

To process carbohydrates, insulin is released, which stimulates the absorption of amino acids into the blood, including tryptophan. The amino acid is concentrated in the blood, which increases its chances of crossing the blood-brain barrier (i.e., entering the brain).

To improve your mood, often eat foods with tryptophan (meat, cheese, legumes) and eat high-carb foods like rice, oatmeal, whole grain bread. The formula is: Tryptophan Food + Large Carbohydrate = Serotonin Increase.

That's why macaroni and cheese and mashed potatoes seem so nice, especially when it's cold and wet outside.

What to do if food does not improve your mood?

Go to doctors - therapist and endocrinologist. With a lack of hormone and associated depression, selective serotonin reuptake inhibitors (SSRIs) are prescribed - these are the most common antidepressants. Nerve cells secrete serotonin, but some of it is absorbed back into neurons. SSRIs block this process, so that more active hormone remains in the tissues.

Many other medicines cannot be used with such medicines because of the risk of serotonin syndrome, a dangerous condition in which the functions of the nervous and muscular systems are impaired. So be sure to tell your doctor if you are taking antidepressants.

What is Serotonin Syndrome?

It is a life-threatening condition associated with high levels of serotonin in the blood. This happens after taking a new medication or overdose.

Serotonin Syndrome Symptoms:

• shiver;
• diarrhea;
• headache;
• confusion of consciousness;
• dilated pupils;
• goose pimples;
• involuntary muscle contractions;
• increased temperature and blood pressure;
• heart palpitations and arrhythmias.

Often, the syndrome goes away on its own in one day if drugs that block serotonin are prescribed or the drugs that caused the disorder are canceled.

What else raises serotonin levels?

Anything that helps to keep the body in good condition.

• Sunlight.
• Physical Education.
• Proper nutrition.
• Positive attitude towards life.