Serotonin is a hormone that is produced by the cells of our nervous system and carries signals between nerve cells.
“It is a neurotransmitter that is also a hormone, also known as 5-HT (5-hydroxytryptamine), which is synthesized in the body from the essential amino acid tryptophan. It is produced in the gut and brain, while it is also found in platelets and the CNS (Central Nervous System), influencing a number of physiological functions.
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This particular hormone is best known for the positive effect it has on managing stress and maintaining a good mood,” says Ms. Eleni Komninou Rheumatologist, Director of Autoimmune Rheumatic Diseases Clinic Μetropolitan General.
Adequate levels in the body have been linked to:
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- Feeling of joy
- Calmness (lack of stress)
- Concentration
On the other hand, its low values seem to be related to depression and various anxiety disorders, although the way of connection with the above conditions is not clear.
What is not widely known is that this hormone acts on many more functions of the body, such as:
- Sleep: Involved in the production of melatonin and the regulation of the circadian rhythm
- Healing wounds: Contributes to blood clotting when a wound is created, speeding up recovery
- Digestive system: Helps with bowel motility and exerts a protective effect on the gastrointestinal tract. In addition, it stimulates nausea and helps induce vomiting when something spoiled or toxic is consumed, so that it is removed from the body
- Control weight: Reduces appetite and has been shown to improve glucose homeostasis, while being protective against obesity and metabolic syndrome
- Sexual health: Affects sexual desire. However, very high levels of serotonin (beyond normal) seem to be associated with low sex drive
- Immune and inflammation: Recent studies show immunoregulatory and anti-inflammatory effects of the hormone, with a positive effect on diseases such as: intestinal inflammation, allergic asthma, rheumatoid arthritis, ALS, autism.
It also appears to play a role in:
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- Memory
- Bone health
- Eye health
- Cardiovascular health
What are normal values?
Serotonin values are affected by many factors, while it is very important to take into account the way the hormone is measured and the sample taken, as well as the complete medical history – personal and hereditary – of the individual.
What are the symptoms of low serotonin?
“Low serotonin values result either from insufficient production of the hormone or from the body’s inability to use it, and can be related to a number of pathological conditions.
“Insufficient serotonin has been strongly linked to depressive and anxious behavior, which can greatly affect daily life and even lead to very bad thoughts,” he points out.
The usual symptomatology presented by the person is as follows:
- Frequent mood swings
- Intense sadness – feeling of hopelessness
- Gastrointestinal disorders (eg indigestion)
- Increased or decreased appetite for food
- Cravings for foods high in carbohydrates (eg sweets, starches)
- Sexual disorders
- Anxiety disorders (eg panic attacks)
- Fears and general restlessness/irritability
- Compulsive behavior (obsessive compulsive disorder)
- Low self-esteem
- Sleep disorders (insomnia and/or long hours of sleep)
- Feeling tired
- Chronic pain
- Memory disorders
Factors that help produce serotonin
- Exposure to sunlight
The positive effect of sunlight on serotonin levels and human psychology has been extensively studied. It is important to take advantage of the bright hours of the day and not stay indoors for long periods of time. It has been shown, in fact, that the seasonal depression that appears in several people during the winter season is related to the reduced sunshine.
- Exercise
Physical activity also appears to play an important role in maintaining normal levels of the hormone. Even 20-30 minutes of exercise every day can make a difference!
- Other activities
The following also seem to have positive effects on serotonin levels:
- Meditation
- Relaxing massage
- Moments of relaxation and laughter (e.g. with friends)
- Positive mood – optimism
The above methods help reduce cortisol levels and increase serotonin levels, contributing to overall well-being.
- Diet
Another popular way to boost levels is to eat foods rich in the amino acid tryptophan, which is essential for the synthesis of the hormone. Some of the key foods that increase serotonin are:
- Nuts (especially walnuts)
- Pineapple
- Plums
- Soy products (eg tofu)
- Fatty fish (e.g. salmon, sardines)
- Oats
- Seeds
- Dark chocolate
“However, this alone is not enough to achieve the desired result. In particular, these foods should be consumed in combination with some complex carbohydrate source (eg whole wheat bread, rice) for optimal effectiveness. Also, the health of the gut and especially a healthy intestinal microbiome is of great importance, so sufficient consumption of foods with plant fibers and probiotics is required,” he emphasizes.
Symptoms of too much serotonin
“Although the effects of low serotonin levels in the body are better known, even more dangerous can be a spike in serotonin. “Serotonin Syndrome or Serotonin Syndrome, i.e. excessive serotonergic activity in the nervous system, can occur due to an increase in the dose of a drug that raises the hormone’s values, or from the simultaneous intake of other drugs or nutritional supplements with the same effect,” he explains.
Serotonin overaccumulation can manifest with symptoms ranging from mild to very severe. The most common of these include:
- Shudder
- Profuse sweating
- Headache
- Confusion or worry
- Muscle contractions
- Diarrhea
- High fever
- High blood pressure
- Arrhythmias or tachycardia
- Seizures
- Faint
- Insomnia
In conclusion
“The human body is an extremely complex system with multiple functions that depend on a variety of substances, including neurotransmitters such as serotonin. These substances are necessary to maintain the balance and health of the body”, concludes Ms. Komnenos.
Source: www.zougla.gr
