Happiness hormone: what is serotonin and how to stimulate its production
The serenity that a walk in the open air gives us during a sunny day, the feeling of well-being we feel when we taste a piece of dark chocolate or the satisfaction that pervades us after concluding a sporting activity session: all these positive signals felt. both physically and mentally they have an explanation, namely the stimulation of serotonin, a hormone so important that it is called "the" hormone of happiness ".
What is it and what are the functions of serotonin
Serotonin is a neurotransmitter synthesized by our body, or produced directly by it, at the level of the gastrointestinal tract and central nervous system. This hormone performs several important functions in our body that affect both our physical and mental health. First of all, it regulates the functioning of the intestine, controlling its mobility, calming the sense of hunger and promoting satiety. Then, it modulates various fundamental physiological processes, such as the sleep-wake cycle, strengthens memory, keeps sexual desire and mood stable, which improves, because, if stimulated, serotonin gives an immediate sense of joy and well-being.
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Symptoms of Serotonin Deficiency
As we have seen, the hormone of happiness plays an essential role in health and it is easy to notice the symptoms caused by its deficiency. The most common are:
- Bad mood
- Poor self-esteem and self-confidence
- Anxiety
- Panic attacks
- Aggression and bad mood
- Depression
- Headache
- Loss of memory and learning faculties
- Difficulty falling asleep.
However, an "excessive stimulation of serotonin can have negative implications and, in the most serious cases, lead to the so-called serotonin syndrome. In fact, if the symptoms of a lack of this hormone range from headaches to panic attacks to depression, use excessive use of antidepressant drugs generates serotonin syndrome which manifests itself with nausea, diarrhea, tachycardia, hallucinations, behavioral disturbances, confusion and tremors.
How to stimulate the production of the hormone of happiness
Increasing serotonin production naturally - that is, without resorting to drugs - is possible and may be easier than expected. Nutrition plays a key role in this process, with some foods that prove to be authentic allies of our well-being, and physical activity, carried out more or less regularly, useful not only to keep us fit, but to bring us calm and serenity to mental level.
1. The right foods
To increase the production of serotonin or keep it at the right levels, nutrition is essential. The precursor of this hormone is tryptophan, an essential amino acid, which is not produced by our body, but needs to be introduced through the right foods. , it is good to know that not all foods with a high content of tryptophan automatically stimulate serotonin, because the latter needs the presence of carbohydrates, iron and B vitamins.
The foods that are recommended in this sense are eggs, milk and its derivatives, white meat and fish, especially salmon. As for fruits and vegetables, citrus, legumes, green leafy vegetables (such as spinach, envy and chard), asparagus, potatoes, avocados, bananas, papayas and pineapples are recommended. It is also possible to stimulate this hormone by taking whole grains, nuts and oil seeds, such as sesame seeds and sunflower seeds.
Furthermore, it has been noted that the levels of serotonin in the central nervous system increase when eating foods rich in sugars. It all explains the mechanism according to which when we feel low in mood or have a strong load of stress, we crave chocolate or other foods containing sugar, which are called "comfort foods". To satisfy this need without compromising a healthy diet too much, it is preferable to eat low-calorie foods rich in tryptophan, for example fruit, or complex carbohydrates such as whole grains.
In any case, it should not be forgotten that the most famous food as an ally of the hormone of happiness is precisely dark chocolate which, if taken in the right quantities, is not only good for health but gives an immediate feeling of well-being and satisfaction.
2. Physical activity
In addition to food and proper nutrition, sport is the second key element for good serotonin production. In fact, doing sports is a panacea not only for our body but also for the mind, because, during a training session, the body naturally releases the hormone of happiness, which makes us feel happy and satisfied even when we have finished. physical exercise.
To enjoy this "charge of positive energy", it is not necessary to run a marathon or grind kilometers after kilometers on a bicycle: the important thing is to start moving regularly, making sport, of any discipline or level, a "well-established habit in one's lifestyle. Experts recommend starting with half an hour of gentle walking and then increasing the intensity of the workout according to your own times and rhythms.
3. Stay in the fresh air
Many studies have shown that the risk of depression increases with increasing sedentary lifestyle and decreasing sun exposure. It is therefore not surprising that being outdoors on a sunny day is another natural remedy for stimulating serotonin in the body. Being in the sun and in contact with nature gives an immediate sense of satisfaction and well-being, in addition to the fact that sunlight helps our skeletal system as it promotes the absorption of vitamin D.
Serotonin and other feel-good hormones
We often hear about serotonin along with other hormones which are referred to as "feel-good hormones". One of these is dopamine, a neurotransmitter involved in many functions of the brain, such as those responsible for controlling emotions, self-esteem, motivation and feelings of pleasure. Symptoms of dopamine deficiency are similar to those due to a lack of serotonin, while natural remedies to restore the correct levels essentially involve physical activity, especially those aimed at strength or endurance, such as weight lifting or running.
The other feel-good hormones are oxytocin, also called the hormone of tenderness and tranquility, estrogen, or sex hormones, and endorphins, responsible for making us feel fatigue and pain less intensely.
