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Serotonin; The natural mood enhancer

serotonin

Serotonin is a neurotransmitter that plays a crucial role in regulating mood, appetite, sleep and various other physiological functions in the body. It refers to as the “feel good” neurotransmitter due to its association with feelings of wellbeing and happiness.

When serotonin levels balance, it promotes the positive mood and contributes to a sense of calmness and overall mental wellbeing.

Low levels link to conditions such as depression, anxiety and mood disorders.

Additionally, Serotonin acts as a chemical messenger, transmitting signals between nerve cells and influencing their activity.

It helps to regulate sleep-wake cycles, converts into melatonin and a promote a sense of relaxation, plays a role in the regulation of appetite and food intake, suppress appetite and create a feeling of fullness, which can impact on weight management.

It involves in learning and memory processes, affects synaptic plasticity which is the ability of neurons to strengthen or weaken their connections based on experience. This can impact learning, memory formation and cognitive functions.

 It involves in the regulation of sexual functions, including sexual desire, arousal and satisfaction. It helps to modulate the release of hormones involved in sexual behavior and plays a role in sexual response.

Excessive levels lead to a condition called serotonin syndrome. It usually occurs as a result of interactions between certain medications or the use of high doses of serotonin boosting substances.

Symptoms may include agitation, high body temperature, rapid heartbeat, tremors, dilated pupils and in severe cases it can be life threatening.

Many medications that are used to treat depression and anxiety such as selective serotonin reuptake inhibitors (SSRIs) work by increasing happiness levels in the brain. These medications help to decrease symptoms by enhancing serotonin transmission.

serotonin

Natural ways to boost serotonin; – 

(1) Regular exercise; – Engaging in regular exercise has been shown to increase happiness levels.

Exercise not only boost serotonin but also promotes overall mental and Physical health.

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(2) Explore to sunlight; – Sunlight exposures trigger the production of serotonin in the brain. Take a walk or simply sit near a Sunny window.

(3) Healthy balanced diet; – Include foods that are rich in tryptophan, an amino acid essential for serotonin synthesis.

Good sources of tryptophan include turkey, chicken, eggs, banana, pineapple, cheese, nuts, seeds, tofu and legumes.

Additionally, Complex carbohydrates found in whole grains, fruits and vegetables can help to enhance serotonin production.

Consume foods high in Vitamin B6, vitamin D, magnesium and Omega 3 fatty acids such as spinach, avocados and walnuts.

Dark chocolate contains tryptophan and is a natural mood booster. Choose dark chocolate with high cocoa content and consume it in moderation.

Gut health is linked to serotonin production. Consume Probiotic rich foods like yoghurt, kefir, sauerkraut and kimchi.

(4) Adequate sleep; – Getting enough quality sleep is crucial for cortisol regulation. Create a sleep friendly environment by keeping your bedroom cool, dark and quiet.

Limit exposure to electronic devices before bedtime as the blue light emitted can interfere with sleep.

(5) Stress management; – Chronic stress can deplete serotonin levels.

Adopt stress management techniques such as mindful meditation, deep breathing exercises yoga or engaging in hobbies and activities that help you to be relaxed.

(6) Social support and connection; – Maintaining healthy social connections and having a support system can positively impact on serotonin levels.

Spend Time with loved ones, engage in meaningful conversation and participate in social activities that bring you joy and fulfilment.

Boosting serotonin levels naturally can contribute to improved mood, sleep and overall wellbeing.

Remember that everyone is unique and it may take time to find the right combination of lifestyle changes that work best for you.

If you are experiencing persistent mood disturbances, it essential to consult with healthcare professionals or psychiatrist for appropriate guidance and support.

Dr.Hetal Patel

Admin

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