How to Increase Serotonin Naturally

Walks, hikes, and runs in the fresh air. Plenty of sleep, for as long as necessary. And at the table, make way for eggs and salmon.

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Serotonin
Serotonin is a precious neurotransmitter, a chemical substance that is extremely valuable and should not be wasted: it can give us the good mood we always need and sparks of happiness. Shrinkers know this well when they deal with depression-related issues, and pharmaceutical companies know it well, having flooded the market with products that attempt to increase serotonin levels in the body. These pills aren't always effective, sometimes with significant side effects, and are also quite expensive. Instead, we can try to increase our serotonin with natural remedies, starting from the so-called  good mood foods right, from physical activity, and above all from sleep, which always remains, according to the famous definition of the ancient Medical School of Salerno, "man's first medicine".

What does serotonin do?

Serotonin plays an important role in interneuronal communication of a certain type of serotonergic neurons located in certain areas of the brain, in the intestines, and in the cardiovascular system. Hence, some of the functions performed by this chemical, so useful to our body, include:
  • Serotonin is closely linked to mood and psychological well-beingAdequate serotonin levels contribute to a feeling of serenity and calm, while serotonin deficiencies are often associated with depression, anxiety, and irritability.
  • Regulates appetite, and promotes a feeling of satiety after eating. This means it prevents emotional hunger and excess food that can lead to weight gain.
  • Favors the intestinal motility: Serotonin is present in large quantities in the gastrointestinal tract, where it plays a role in controlling bowel movements and in digestion.
  • Improves sleep: Serotonin contributes to the production of melatonin, another essential neurotransmitter for promoting good sleep, and thus helping to maintain a good circadian sleep-wake rhythm.
  • It positively affects body temperature:  Serotonin helps regulate body temperature, playing a role in thermoregulation.
  • Serotonin, present in platelets, It is also involved in the blood clotting process, and contributes to vasoconstriction (the narrowing of blood vessels) and wound healing.
  • It has a positive impact on sexual activity and increases the desire for physical intimacy. Serotonin, in fact, interacts with the centers that regulate sexual arousal. In particular, it can modulate the activity of other chemicals such as dopamine, a neurotransmitter involved in sexual motivation and pleasure.

Foods to increase serotonin

Given the crucial role of serotonin, it's worth asking a question: How can we increase its levels, starting with natural remedies and not necessarily resorting to medications? First, we start with healthy, suitable foods. To increase serotonin levels, foods rich in the amino acid tryptophan are particularly recommended. These include:
  • eggs
  • salmon
  • cod
  • parmesan
  • cheese
  • turkey and chicken
  • peanuts
  • Sesame seeds
  • fresh fruit, such as bananas, cherries, pineapple, and plums
Of these foods, the one that stands out for the amount of serotonin it distributes to the body is definitely salmon.

Activities exercise to increase serotonin

Exercise can increase serotonin levels, especially if done regularly. But even lighter and easier physical activities can be enough: walk, Walking, jogging, and running. All of these exercises, especially when done outdoors, promote serotonin synthesis and are therefore highly recommended: they benefit the body and overall well-being, but thanks to the natural production of serotonin, they also make us feel more at peace. some scientific studies, Thanks to training that allows you to increase serotonin, cognitive abilities improve, with benefits for the memory and for concentration.

Drugs to increase serotonin: contraindications and side effects

Drugs that increase serotonin are generally used to treat conditions such as depression, anxiety, obsessive-compulsive disorder, and other psychological conditions. These drugs work primarily by increasing the amount of serotonin available in the brain, thus improving mood and emotional well-being. The most commonly used and prescribed are SSRIs (Selective serotonin reuptake inhibitors)They work by blocking the reuptake of serotonin into neurons, thus making the serotonin available for a longer period of time. This category includes, for example:

  • Fluoxetine (Prozac)
  • Sertraline (Zoloft)
  • Citalopram (Celexa)
  • Escitalopram (Lexapro)
  • paroxetine (Paxil)

But the contraindications of these drugs are not secondary, and indeed can lead to:

  • Gastrointestinal effects: nausea, diarrhea, constipation.
  • Sleep disorders: insomnia or drowsiness.
  • Increased risk of suicide: In some patients, particularly young patients (under 25 years of age), SSRIs may increase the risk of suicidal thoughts or self-harm, especially at the beginning of treatment.
  • Sexual dysfunction: reduced libido, difficulty having orgasm.
  • Serotonin syndrome: A rare but serious risk that can occur when combined with other drugs that increase serotonin. Symptoms include agitation, tremors, fever, sweating, and confusion.

What happens with a serotonin deficiency

Serotonin is so important for our psycho-physical balance that its deficiency is felt extremely quickly, through some symptoms that accompany various types of problems.
  • Anxiety, low mood tending towards depression.
  • Impulsive, nervous reactions, with frequent outbursts of anger. Even gratuitous ones.
  • Aggression, even towards people we are very close to.
  • Poor appetite, and little desire for the foods we crave.
  • Difficulty falling asleep and to sleep without interruptions and for the time necessary for our body.

What happens with too much serotonin?

It may happen that the use of some antidepressant drugs that interfere with the production of serotonin, and the combination of some of them, excessively increases the levels of serotonin in the body, causing the so-called hyperserotonergic syndrome, potentially lethal but also rare. The symptoms of this syndrome are varied, and can present themselves, for example, as mental confusion, tremors, fever, hallucinations, diarrhea, headache, and hypertension. These symptoms can affect both the cognitive sphere and the autonomic and somatic nervous systems.

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