The hurried and unaware lifestyle that today’s society drags us into harms our levels of serotonin, a substance that modulates brain activity and that makes us feel goodcalm and confident. Stress, poor diet or a sedentary lifestyle negatively affect the production of serotonin and, therefore, our health and well-being.

What is serotonin?

Serotonin, also known as the «happiness hormone» is a neurotransmitter. intervenes in the creation of feeling of satisfaction and improves the ability to withstand daily stress. Low serotonin can participate along with other triggers in the mood ups and downs characteristic of depressive disorders.

Serotonin bathes the entire body, it is found in the brain, blood and gastrointestinal system. Our body is capable of synthesize it from tryptophanan essential amino acid that is obtained from food and that is of great importance for the proper functioning of the brain.

How to increase serotonin

There are several strategies you can follow to increase serotonin levels:

1. More tryptophan

Numerous studies relate the tryptophan with serotonin levels. This amino acid also intervenes in processes of reducing aggressiveness and increasing sensitivity in everyday life. To increase tryptophan consumption, keep these aspects in mind:

• Tryptophan is a accessible nutrientis abundant in products of animal origin, in breast milk and in vegetables such as potatothe unroasted seeds and nuts (sesame, pumpkin and sunflower seeds, walnuts, almonds…), legumes and, to a lesser extent, in whole grains.
• With a varied diet and nutritionally balanced diet that includes these foods daily will satisfy tryptophan needs. Furthermore, this amino acid enhances the immune effect of plant foods rich in antioxidant and anti-inflammatory compounds.
• Tryptophan deficiency causes serious alterations such as pellagra (metabolic dysfunction defined by severe conditions of the skin, intestine and brain activity). Mild deficiency causes discouragement, among other symptoms, but may go unnoticed.

Include in your diet foods rich in tryptophan and other antidepressant foods that you will find in your pantry.

2. More exercise, more happiness

According to the UK’s National Institute for Health and Clinical Excellence, physical exercise stimulates serotonin metabolism. Therefore, this organization recommends carrying out a regular physical activity in their guide to treating depression when serotonin levels are low.

A study published in Neuropsychopharmacology showed that exercise increases serotonin through two mechanisms: the first is a direct stimulation on neurotransmitter synthesisand the second is related to a increased tryptophan reaching the brain.

The regular yoga practiceIn addition to improving flexibility and physical strength, it reduces stress levels. The same happens with the regular practice of tai chi, Pilates or stretching.

On the other hand, the aerobic exercise such as walking, running, cycling, or swimming increases serotonin synthesis in the brain.

If we balance both types of exercise for a total of at least 30 minutes dailywe will cause our body to increase the synthesis of serotonin and other hormones with beneficial effects on mood, such as endorphins, which eliminate pain and provide enthusiasm.

3. Sleep as much as you need

Another crucial factor to balance stress levels on a daily basis is rest. When we sleep, we allow our body to produce the hormone melatonin–which depends on our biological clock– and also serotonin.

The chronic lack of sleep It keeps stress hormones (adrenaline and cortisol) permanently elevated. Extensive research shows that sleep deprivation leads to low serotonin levels, altered moods, mood swings, poor concentration, lower physical performance, hormonal imbalances, and even fertility problems.

The general recommendation is to sleep at least eight hours every day. If you review your routine and you do not reach this minimum, as it is normally not possible for us to wake up an hour later, it is advisable that you review your routines to sleep better and go to bed a little earlier.

Reduces the time you spend in front of the television and other screens bright and stimulating, and use it to read. You will surely sleep more and better.

4, Avoid coffee and stimulants in general

Caffeine activates the central nervous and endocrine systems and, therefore, the secretion of certain hormones. Every time we consume caffeine, our adrenal glands are stimulated to produce adrenaline and cortisol (stress hormones).

The more caffeine consumed, the greater the adrenal stimulation, more cortisol will be produced and our body will have to make more effort to balance it with serotonin.

Depending on the brand, the energy drinks They can provide up to three times as much caffeine as an espresso, but they also contain a lot of sugar and numerous additives. That is why they are very exciting, not at all nutritious (in fact, they consume minerals and vitamins when metabolizing them) and cause rapid rises and falls in blood sugar levels.

Over time exhaust the pancreasalter the metabolism and make it difficult to sleep.

5. The beneficial omega-3

To maintain optimal and stable serotonin levels, it is essential to obtain essential polyunsaturated fatty acids from food, especially omega-3.

He docosahexaenoic fatty acid (DHA) is essential in the formation and functioning of nerve cells. Low levels of DHA have been related to problems ranging from the appearance of inflammatory processes to possible alterations in mental health.

The main food source of DHA It is oily fish and shellfish, but people who do not consume these products can obtain it by transforming their body into alpha-linolenic acid, which is found in abundance in flax, chia and hemp seeds, walnuts and avocado.

The more these foods are consumed, the more the body’s efficiency in obtaining DHA increases, so the consumption of fish or supplements is not necessary.

A diet rich in «good fats» protects health because fatty acids They are involved in the modulation, synthesis, degradation and reuptake of neurotransmitters such as adrenaline, dopamine or serotonin. And its anti-inflammatory effect also promotes the regeneration of nerve cells.

6. The sunshine vitamin is essential

Not only with adequate food, exercise and rest do we protect the serotonin balance. The one known as the sunshine vitamin is equally essential. We refer to the vitamin D, whose deficiency is common.

Foods do not provide significant doses of vitamin D. It is found in oily fish and mushrooms that have been dried in the sun, but the main source of vitamin D It is the sun, since it is synthesized in the skin exposed to its rays.

Vitamin D plays essential roles in health: it is necessary to assimilate calcium in the bones, to prevent colorectal and breast cancer, as well as some autoimmune diseases, among other positive effects.

But it also intervenes in the serotonin synthesis. That is why many people – the vast majority! – find themselves brighter on sunny days and duller on cloudy days or those in which they have spent a few hours outdoors.

Countries located in high latitudes are more aware of what vitamin D deficiency means, due to the few hours of sunlight they have in the cold seasons and the incidence of so-called seasonal depression. Supplementation with this vitamin is practically considered a public health issue to prevent numerous diseases.

The World Health Organization (WHO) recommends that in winter Let’s expose the skin of our hands, arms and face to the sun, without sun protection, for at least 15 minutes a day.

in summerHowever, we must follow health recommendations to prevent the harmful effects of prolonged exposure during the central hours of the day (we can briefly sunbathe in the early morning and late afternoon).

That Spain is a sunny country does not guarantee anything. In recent decades, there has been observed in the world’s urban population a generalized vitamin D deficiency which may be affecting the feeling of well-being, due to the time we spend indoors and lifestyle habits.

7. Stress and relaxation

Stress is an unbalancing factor which worsens any health problem and reduces the effectiveness of the immune system. Also affects serotonin levelswhich are reduced for the benefit of the hormones adrenaline and cortisol.

On the other hand, stress enhances certain attitudes and unhealthy habits that perpetuate a vicious circle. People who are constantly under a lot of stress tend to eat more than necessary and choose processed products rich in fats, carbohydrates and sugars.

This preference has an evolutionary meaning: stress represents a great expenditure of energy and the body seeks quick and easy calories.

Our brain does not differentiate between the nerves produced by the delivery date of a project or by having to run through our lives. We must strive to maintain good eating habits and at the same time combat stress with relaxation techniques. Meditation, yoga, progressive relaxation, silence, time with friends, reading… how much time do you dedicate to them?

8. Enjoy nature

The links between the body and the natural environment They are deep. Research published in Environmental Health and Preventive Medicine have compared urban and forest environments with the conclusion that the former increase cortisol and overactivate the nervous system, while forests stimulate immunity and serotonin.

It has even been discovered that the compounds released by a bacteria present in the earth, the Mycobacterium vaccaestimulate the production of serotonin and the generation of new neurons. The studies, in the end, confirm what we know from experience. When will your next nature bath be?