Serotonin: functions of a hormone, how to increase its level in the body
The content of the article:
- What is the role of serotonin in the body?
- Serotonin production and factors affecting it
- Signs of a lack of serotonin in the body
- How to increase the level of serotonin in the body
- How to increase serotonin levels in the body through diet
Serotonin is a hormone, one of the main neurotransmitters, which belongs to biogenic amines (class of tryptamines) by chemical structure. Serotonin is often referred to as the "happiness hormone" and "good mood hormone."
Serotonin is called the hormone of happiness, since it, along with dopamine, is responsible for the psycho-emotional state of a person
What is the role of serotonin in the body?
Serotonin affects mood (with sufficient hormone content, a person experiences joy, vigor), sexual behavior, appetite. By acting on the vessels of the kidneys, the neurotransmitter causes a decrease in urine output. Thermoregulation and blood coagulability depend on its level, since it causes polymerization of fibrin molecules, platelet aggregation, and normalizes blood clot retraction in thrombocytopenia. Serotonin stimulates the smooth muscles of the blood vessels, intestines (causes increased peristalsis), bronchioles. It has an effect on metabolism, especially on bioenergetic processes, which are significantly disturbed during shock, activates gluconeogenesis, glycolysis, increases the activity of phosphorylases of the myocardium, liver and skeletal muscles, and reduces the content of glycogen in them. Serotonin also contributes to the active consumption of oxygen by tissues. Depending on the concentration in the blood, it stimulates or inhibits respiration and oxidative phosphorylation in the mitochondria of the brain and heart. Along with dopamine, serotonin plays an important role in the regulation of the hormonal function of the pituitary gland.
Serotonin takes part in the mechanisms of inflammation and allergy - it enhances chemotaxis and migration of leukocytes to the inflammation focus, increases the permeability of blood vessels, increases the content of eosinophils in the peripheral blood, and enhances degranulation of mast cells.
The massive release of the hormone from dying cells of the mucous membrane of the stomach and intestines under the influence of cytotoxic drugs in chemotherapy of malignant neoplasms is one of the causes of nausea, vomiting and diarrhea.
Serotonin has an effect on the uterus, plays a role in the coordination of labor, its production rises several hours or days before birth, and increases even more during labor. The hormone affects the processes of excitation and inhibition in the genital system (for example, an increase in its concentration delays the onset of ejaculation in men).
Disruption of the secretion or assimilation of serotonin causes a decrease in mood, contributes to the development of depression. The action of most antidepressants is based on the normalization of its metabolism.
Serotonin production and factors affecting it
Serotonin is secreted mainly by the pineal gland (pineal gland) and cells of the digestive tract during tryptophan decarboxylation. The process involves magnesium and B vitamins.
The production of serotonin in the intestine depends on the state of the intestinal microflora. So, when the balance of microflora is disturbed, the synthesis of serotonin is significantly reduced. In the enterochromaffin cells of the gastrointestinal tract, 80–95% of the total amount of serotonin in the body is synthesized and stored. A significant part of it in enterochromaffin cells is adsorbed by platelets and enters the bloodstream.
The production of a neurotransmitter in the pineal gland is directly dependent on the length of daylight hours - the longer a person is outside during daylight hours or in a well-lit room, the more serotonin is synthesized. Normally, about 10 mg of the "happiness hormone" is constantly circulating in the body.
The concentration of serotonin is related to the level of a number of hormones in the blood. Thus, an increase in the production of serotonin is associated with the release of insulin from the cells of the pancreas. In addition, psychological factors influence the secretion of the neurotransmitter. For example, emotional perception of artwork or feelings of falling in love activate the production of serotonin, while despair and guilt do the opposite.
Despair, guilt, stress contribute to a decrease in serotonin production
An excess of the hormone can cause the development of serotonin intoxication (serotonin syndrome), which is often a consequence of the combined use of monoamine oxidase inhibitors and selective serotonin reuptake inhibitors, as well as drug poisoning. The risk of developing serotonin syndrome depends on the dose of the drug taken.
A decrease in serotonin levels is observed in untreated phenylketonuria, Down syndrome.
Unbalanced diet, constant stressful situations, external toxic effects on the body, lack of sunlight, impaired cerebral circulation, vitamin deficiency lead to risk factors for the development of serotonin deficiency. Bad habits negatively affect the chemical balance of the brain, increasing the body's need for serotonin, while leading to a deterioration in the absorption of tryptophan, which contributes to the development of chronic depression.
Lack or inhibition of serotonergic transmission (for example, with a decrease in the level of a neurotransmitter in the brain) are among the main factors in the formation of depression, migraine, and obsessive compulsions.
Signs of a lack of serotonin in the body
The main symptoms of a serotonin deficiency in the body include:
- apathy, lack of interest in life (up to the appearance of thoughts about death, about suicide);
- low mood;
- emotional vulnerability;
- weakness, fatigue;
- increased cravings for sweets and / or alcoholic beverages, smoking;
- sleep disorders (severe morning awakening, insomnia);
- trouble concentrating, distracted;
- anxiety, panic attacks;
- lowering the threshold of pain sensitivity;
- deterioration in the quality of sexual life, decreased libido, anorgasmia.
The more signs of a lack of serotonin are present and the more pronounced they are, the greater the lack of serotonin in the patient.
Insomnia can be a sign of a lack of serotonin in the body.
Hyperactivation of serotonin receptors (when taking drugs, etc.) can lead to hallucinations. Against the background of a chronic increase in the level of activity of these receptors, schizophrenia develops.
In especially severe cases, an urgent doctor's consultation and immediate medical correction are required. With minor deficiency symptoms, you can increase serotonin in the body on your own.
How to increase the level of serotonin in the body
Serotonin is produced more actively when you are outside during the daytime. Even in the autumn-winter period, walking is recommended between 11:00 and 15:00 hours. In addition, you should have a sufficient level of lighting in rooms where a person stays for a long time, especially if he has signs of serotonin deficiency. For medicinal purposes, you can visit the solarium (limited and if there are no contraindications).
For persons with low serotonin levels, correction of the daily regimen is shown - a full night's sleep, walks during the day, a measured diet. In some cases, it may be necessary to work with a psychologist.
You can increase the level of serotonin with the help of regular physical activity, as they help to activate its synthesis. A good effect is demonstrated by yoga, cycling, swimming, horse riding, aerobics, etc. An effective folk remedy for increasing serotonin is dancing. It should be borne in mind that the load should not be exhausting. It is recommended that you devote at least 30 minutes a day to exercise.
Exercise regularly helps to increase and maintain serotonin levels in the body
A good night's sleep is essential to increase serotonin levels in the body. At the same time, in order to normalize the concentration of the neurotransmitter, it is recommended to sleep in the dark, since work on night shifts, visiting night entertainment establishments, and basic sleep in the daytime, on the contrary, contribute to a decrease in the production of serotonin, leading over time to its deficiency.
A depressive state that developed not in the autumn-winter period and not against the background of an irrational daily routine requires working with a psychotherapist. In order to normalize the psychoemotional state, auto-training, hypnosis, and in some cases, drugs that stabilize the serotonin content in the blood are used.
Drug therapy consists in the appointment of selective serotonin reuptake inhibitors, which maintain a sufficient amount of this neurotransmitter in the nerve connections, and also have fewer side effects than other antidepressants. Biologically active additives (5-hydroxytryptophan), melatonin can also be used.
In addition, to increase the level of serotonin in the body, it is necessary to improve the functioning of the digestive tract.
How to increase serotonin levels in the body through diet
Diet can help increase serotonin levels in your body. To this end, you should include in the diet foods rich in tryptophan, vitamins and minerals, balance the intake of carbohydrates. Studies have shown that the level of assimilation of tryptophan from food is associated with lifestyle and metabolic characteristics.
The following foods contain large amounts of tryptophan:
- dairy products (especially cottage cheese and various types of cheese);
- meat (pork, turkey, duck, rabbit, veal, lamb);
- fish (pollock, salmon, herring), red and black caviar;
- seafood (squid, shrimp, crabs);
- chicken and quail eggs;
- nuts (almonds, cashews, peanuts) and seeds (sesame);
- legumes (soybeans, beans, peas);
- some vegetables and fruits (ripe bananas, figs, dates, melons, plums, tomatoes);
- some types of sweets (sesame halva, dark chocolate).
The inclusion of natural fermented milk products in the diet increases the synthesis of serotonin in the cells of the digestive tract by about 50%. A daily intake of tryptophan-rich foods from different groups is recommended. Tryptophan is 3.5 mg per kilogram of body weight per day.
You can increase the level of serotonin in the body by regularly consuming foods rich in tryptophan
To increase serotonin levels, you should increase your intake of B vitamins and magnesium, which are needed for its synthesis. For this purpose, the diet includes:
- offal (e.g. liver);
- cereals (oat, buckwheat, barley, millet);
- bran;
- prunes.
To replenish the lack of vitamin B 9 (folic acid) in the body, it is recommended to eat all varieties of cabbage, corn, citrus fruits, and root vegetables. In addition, several studies have shown that serotonin levels increase with regular consumption of saffron.
With a low serotonin, alcohol, instant coffee, industrial products with a high content of synthetic food additives, and fast food should be excluded from the diet.
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Anna Aksenova Medical journalist About the author
Education: 2004-2007 "First Kiev Medical College" specialty "Laboratory Diagnostics".
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