Why Are So Many Dependent on Chemical Serotonin? Could It Be That the Body’s Own Happiness Hormone "Serotonin" Has Become a Luxury?

Serotonin is the Body’s Own Happiness Hormone, and Here Are Some Tips on How to Increase It Naturally!

In today’s society, we are seeing increased awareness about mental health, with depression and anxiety becoming more common diagnoses. For many people, this means turning to medication to manage their symptoms. One of the most prescribed medications for treating depression is sertraline, a selective serotonin reuptake inhibitor (SSRI). Sertraline works by increasing serotonin levels in the brain, which is intended to improve mood and alleviate symptoms of depression (National Institute for Health and Care Excellence, 2021). This medication has become a crucial part of treatment for many, but there are also natural ways to influence serotonin levels and thus our well-being.

But what is serotonin?

Serotonin is a chemical substance that functions as a neurotransmitter in the brain. It helps transmit signals between nerve cells and affects a range of bodily functions. Serotonin influences our mood, appetite, sleep, and our ability to regulate emotions. A deficiency in serotonin can be linked to conditions such as depression, anxiety, and sleep disorders (Harvard Medical School, 2020). However, most serotonin is actually not found in the brain, but in the gastrointestinal tract. About 90% of the body’s serotonin is located in the intestines, where it helps regulate digestion. The remaining serotonin is found in the central nervous system, where it regulates mood and social behavior.

So why do we need serotonin?

Serotonin plays a crucial role in our well-being and our ability to handle stress. Here are some of the important functions that serotonin fulfills:

Mood Regulation:

Serotonin is directly linked to our mood. A healthy level of serotonin helps us feel calm, happy, and balanced. A deficiency in serotonin can contribute to feelings of sadness and irritability.

Sleep Quality:

Serotonin helps regulate sleep cycles by influencing the production of melatonin, the hormone that controls our sleep and wakefulness.

Digestion:

By affecting the function of the intestines, serotonin helps the body process food and regulate bowel movements.

Social Behavior and Emotional Control:

Studies have shown that serotonin can also affect our ability to understand and manage social relationships. People with higher serotonin levels tend to have better social interactions and less anxiety.

Pain Management:

Serotonin is linked to how we perceive pain. Higher serotonin levels can help reduce pain, while low levels can increase pain sensitivity.

Six Tips on How to Increase Your Serotonin Naturally

There are several ways to naturally boost serotonin levels in the body. For instance, speaker and researcher David JP Phillips discusses how we can influence our brain chemistry and well-being through simple lifestyle changes and activities that promote serotonin production. Here are some strategies based on research and Phillips' ideas:

1. Exercise:

Regular physical activity is one of the most effective ways to increase serotonin levels. When we exercise, especially engaging in endurance activities such as running or cycling, serotonin is released in the brain. Exercise can also reduce stress and improve sleep, which further contributes to increased serotonin production.

2. Sunlight:

Sunlight is a natural stimulator of serotonin production. Studies show that people exposed to more sunlight have higher serotonin levels compared to those who spend more time indoors. Spending time outdoors in daylight, especially in the morning, can help raise your serotonin levels.

3. Diet

A diet rich in tryptophan, an amino acid that the body uses to produce serotonin, can also promote higher serotonin levels. Foods containing tryptophan include chicken, turkey, eggs, milk, nuts, and seeds. Additionally, carbohydrates help the body better absorb tryptophan, so a balanced diet is important for optimizing serotonin levels.

4. Meditation and Mindfulness:

Practicing mindfulness or meditation can help lower stress levels and promote relaxation, which in turn stimulates serotonin production. Being present in the moment and focusing on breathing can reduce cortisol levels (stress hormone) and release serotonin, leading to a calmer and happier mind.

5. Social Interactions and Kindness:

As Phillips emphasizes, when we engage in meaningful social relationships or practice kindness towards others, our serotonin levels increase. Something as simple as smiling at someone or giving a compliment can boost both ourselves and the other person through the effect of serotonin on the brain’s reward system.

5. Gratitude:

David JP Phillips has also highlighted the importance of practicing gratitude. Regularly reflecting on what you are thankful for can help change brain chemistry, including increasing serotonin. This can be done by writing daily gratitude lists or simply by consciously focusing on positive aspects of everyday life.

Summary

Serotonin is not just a "happiness hormone" but a critical component for our mental and physical health. It helps regulate our mood, sleep, digestion, and even our ability to handle pain and social relationships. By taking care of our lifestyle—through exercise, diet, sunlight, and mindfulness—we can naturally increase our serotonin levels and thus promote our well-being. By understanding how the body functions and what it needs, as David JP Phillips often points out, we can take control of our own well-being and build a life filled with more happiness and balance.

Feel free to reach out for more tips and any support 🌸

//Lina Edenfelt Holst

Holistic Leadership and Communication Coach

Några källor:

• Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subject well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.

• Gershon, M. D., & Tack, J. (2007). The serotonin signaling system: From basic understanding to drug development. Gastroenterology, 132(1), 397-414.

• Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., & Sherman, J. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.

• Harvard Medical School. (2020). Serotonin: What is it and what does it do? Retrieved from Harvard Health Publishing.

• Harmon-Jones, E., & Gable, P. (2018). The influence of serotonin on affective and social behavior: Evidence from animal and human research. Emotion, 18(4), 591-605.

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