How to Know You Are Low on Serotonin
Your mood, anxiety levels, your emotions, pain issues, and your sleep patterns are directly affected by your serotonin levels. So understandably, a serotonin deficit can have a seriously negative effect on your health. How can you make sure you get enough serotonin?
What is Serotonin?
Serotonin is a powerful neurotransmitter responsible for mood modulation and emotional balance. It contributes to feelings of joy, contentment, and general well-being. Moreover, serotonin acts as an inhibitory neurotransmitter, helping with impulse control and pain relief.
A study conducted by the Cleveland clinic has shown that those with low serotonin levels are more likely to experience mood disorders like depression and anxiety.
This neurotransmitter regulates emotions and prevents excessive neuronal activity, leading to a more stable emotional state. Furthermore, low serotonin levels have been linked to an increased risk of impulsive behaviors, as it affects our ability to control urges and make rational decisions.
What is the Connection Between Melatonin and Serotonin?
The relationship between serotonin and melatonin is crucial for maintaining healthy sleep patterns. Serotonin serves as a precursor to melatonin, the sleep hormone. A serotonin deficiency can disrupt our sleep-wake cycles, leading to insomnia and other sleep disturbances.
Research has shown that individuals with low serotonin levels often suffer from sleep disturbances, such as difficulty falling asleep or staying asleep throughout the night. This can result in chronic sleep deprivation, leading to a cascade of adverse effects on both physical and mental health. A study tested the effects of low serotonin on fifty males and fifty females.
85% experienced sleep disturbances, of which a third had difficulties falling asleep, and 16% experienced moderate insomnia.
Serotonin's Significance in the Gut
Serotonin plays an important role in the communication between the gut and the brain. Surprisingly, 95% of serotonin is produced in the intestines. This connection highlights the impact of serotonin on gut health, making it crucial for managing conditions like irritable bowel syndrome and influencing our mental and physical well-being.
A healthy gut microbiome, supported by adequate serotonin levels, can positively influence mood, cognitive function, and immune system regulation. Conversely, imbalances in gut bacteria and reduced serotonin production may contribute to various health conditions, including depression and anxiety.
The Dangers of Long-Term SSRI Use
Depression and anxiety are usually treated with Selective Serotonin Reuptake Inhibitors (SSRIs). However, long-term use of SSRIs can lead to side effects and potential addiction.
Some common side effects of SSRIs are nausea, vomiting, headache, insomnia, nervousness, dizziness, and so on. Research has shown an almost twofold increase in the odds of fatal and nonfatal suicide acts among those exposed to SSRIs compared to other treatments, especially for children and young adults.
Boost Serotonin Levels Naturally
From what we can see, serotonin can significantly affect our mental and physical health. It is best to avoid pharmaceutical solutions and look for a natural approach.
Let’s look at four ways to boost serotonin naturally.
Adjust Your Diet
Tryptophan is an amino acid that contributes to serotonin synthesis. Incorporate tryptophan-rich foods into your diet, such as eggs, nuts, and seeds. Quark or cottage cheese are rich in tryptophan and is the integral part of the Budwig protocol. Pair these foods with 25 to 30 grams of carbohydrates to optimize tryptophan’s conversion into serotonin. The insulin response triggered by carbs can help shuttle more tryptophan into your brain, leading to increased serotonin production.
Engage in Regular Exercise
Regular exercise is a powerful way to boost serotonin levels naturally. Aerobic activities like swimming, brisk walking, cycling, and jogging can trigger the release of tryptophan into your bloodstream. By reducing the concentration of other amino acids in your blood, exercise creates an environment where more tryptophan can cross the blood-brain barrier and contribute to serotonin synthesis. If possible, do 30 minutes of moderate-intensity aerobic exercise several times a week.
Get Sunlight Daily
Sunlight has a profound impact on serotonin levels and mood regulation. Spending time outdoors, especially in the morning, can stimulate serotonin production. Aim for at least 10 to 15 minutes of sun exposure daily. Dr. Budwig encouraged her patients to soak up about 20 minutes of sunshine daily. Even better, get sunlight while exercising or walking to amplify the serotonin-boosting effects of sunlight
The Serotonin-Boosting Herb
St. John’s Wort is well known for its ability to boost serotonin levels and alleviate mild to moderate depression. This supplement works by naturally inhibiting serotonin reuptake, Take 1-2 teaspoons of dried St John’s Wort, add it to hot water, wait for 10-15 minutes, then you can drink it, do this 3 times a day or 2 capsules daily.
In this article, we’ve discussed how you to increase your serotonin levels to fight off insomnia, depression, and anxiety.
This will improve your health immensely. If you want to take your health a step further, you can contact us.