Serotonin is one of them, collectively known as the “chemicals of happiness” (along with dopamine, oxytocin, and endorphins). Specifically, it is associated with mood and feelings of relaxation and calmness. As a neurotransmitter that acts as a chemical messenger, serotonin is primarily produced in the intestines and has a direct connection with the brain. This means that our neurotransmitter levels can have a powerful effect on our happiness or lack thereof.

Serotonin is created from the amino acid tryptophan. Tryptophan is converted into 5-HTP and ultimately into serotonin. Essentially, tryptophan is the basic building block of this neurotransmitter.

When serotonin levels are low at a given time, symptoms such as depression, anxiety, compulsive behavior, irritable mood, sleep problems, and poor decision-making can occur.

Serotonin is heavily influenced by the intestinal microbiome. Poor diet, lack of beneficial bacteria, and excessive use of antibiotics can affect the production of this neurotransmitter.

A few advices to improve serotonin levels:

As we mentioned before, serotonin is a neurotransmitter that plays a crucial role in regulating mood, sleep, appetite, and overall well-being. Maintaining optimal serotonin levels is important for promoting a positive mood and emotional balance. Here are some strategies to help improve serotonin levels:

1. Balanced Diet: Consuming a well-rounded diet that includes foods rich in tryptophan can support serotonin production. Tryptophan is an amino acid that serves as a building block for serotonin. Good dietary sources of tryptophan include turkey, chicken, salmon, nuts, seeds, tofu, and dairy products.
2. Regular Exercise: Engaging in regular physical activity can increase serotonin production and release. Aim for at least 30 minutes of moderate-intensity exercise most days of the week to promote serotonin levels.
3. Sunlight Exposure: Sunlight exposure triggers the release of serotonin in the brain. Spending time outdoors, especially in the morning or early afternoon, can help boost serotonin levels. If sunlight exposure is limited, consider using light therapy lamps that mimic natural sunlight.
4. Stress Management: Chronic stress can deplete serotonin levels. Implementing stress management techniques such as meditation, deep breathing exercises, yoga, or engaging in hobbies and activities you enjoy can help reduce stress and support serotonin production.
5. Adequate Sleep: Getting enough quality sleep is essential for serotonin regulation. Aim for 7-9 hours of sleep per night in a comfortable sleep environment to support optimal serotonin levels.
6. Social Connections: Building and maintaining positive social connections and relationships can positively impact serotonin levels. Engage in activities that involve social interaction, join clubs or groups, and spend time with loved ones.

It’s important to note that if you’re experiencing persistent feelings of depression or have concerns about your mental health, it’s advisable to seek professional help from a healthcare provider. They can provide personalized guidance and support based on your specific situation.

To increase and maintain healthy levels, follow these tips that can support this neurotransmitter and, ultimately, your mood. And that’s something worth smiling about.