What is serotonin? Serotonin, also known as 5-hydroxytryptamine (5-HT), is a chemical neurotransmitter that also behaves like a hormone. Serotonin is made from one of your essential amino acids, known as tryptophan. Interestingly, because it is an essential amino acid, tryptophan can not be made by the body and must be consumed through diet. Foods […]
Serotonin, also known as 5-hydroxytryptamine (5-HT), is a chemical neurotransmitter that also behaves like a hormone. Serotonin is made from one of your essential amino acids, known as tryptophan. Interestingly, because it is an essential amino acid, tryptophan can not be made by the body and must be consumed through diet.
Foods high in tryptophan include nuts, seeds, cheeses, and some meats like turkey and chicken. Because you need enough tryptophan to make serotonin, a deficiency in this essential amino acid can result in low levels of serotonin.
Not enough tryptophan has been associated with conditions including anxiety and depression. Serotonin carries messages between your central and peripheral nervous systems, helping regulate many of your body's functions.
Interestingly enough, most of your serotonin (about 90%) can be found in your intestines, and the brain makes up only about 10%. While serotonin cannot cross the blood-brain barrier, there is some research suggesting that serotonin production from the intestines could provide some promise in regard to treatment for low serotonin.
Serotonin is typically called your “happy hormone,” as it plays a major role in regulating your mood, sleep, and even digestion. Serotonin also has a role in other essential functions like bone health, wound healing, and sexual function.
As we know, our diet profoundly impacts our hormones and overall well-being. As mentioned above, serotonin is made from tryptophan, which the diet can only supply. Foods high in tryptophan, which may contribute to serotonin production, include:
Other factors that can increase serotonin levels naturally include:
Ever wonder why you feel tired or maybe even a little down after eating processed foods high in trans fat and sugar? Well, there may be an explanation as to why you’re feeling this way... and we’ll give you tools to optimize your diet and lifestyle habits to ensure you’re supporting appropriate serotonin levels.
Now that you know the impact your diet and lifestyle habits have on your serotonin levels, what do you do? Well... knowledge is power! Be mindful of the everyday practices that you do and how you feel.
Are you engaging in physical activity? Are you utilizing any mindful practices throughout the day? What are you choosing to snack on while you’re busy or working? While reaching for a sweet treat may be tempting, the long-term impact may not be worth it.
I challenge you to keep a mental track of how you feel after eating certain foods- are you feeling energized and happy or sad and tired? Knowing which foods can enhance your serotonin production gives you an upper hand when deciding what to eat.
Perhaps choosing a handful of nuts and seeds over a bag of potato chips may satisfy that craving for a nice salty crunch but still support healthy serotonin production. Craving something fatty? How about a grilled piece of salmon with sauteed spinach in olive oil?
While these options may not seem “fun” at first, the way you feel after changing your diet will have you wanting to continue dialing in your diet to best support your health. When it comes to diet, moderation is key!
Have a 30-minute lunch break? Go for a walk! Studies show that spending time outdoors and engaging in physical activity helps increase your serotonin levels. Not only that, but it can also help stabilize your blood sugar and support a healthy circadian rhythm and vitamin D levels! It’s the small changes that we make on a daily basis that lead to the greatest results.
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