Serotonin is a neurotransmitter or chemical messenger responsible for many processes in our body, one of which is very important: digestion. This messenger is also responsible for promoting good rest and appetite. As if that weren't enough, it helps to elicit positive feelings, improves memory, and enhances learning ability.
If you have low levels, you may experience:
- Anxiety
- Depression
- Irritability
- Impulsiveness
- Fatigue
- Difficulty sleeping
- Decreased appetite
- Nausea
- Craving for sweets
Five ways to increase serotonin levels:
- Food: It cannot be obtained directly from food, but you can obtain tryptophan, an amino acid that is converted to serotonin in the brain. This is found mainly in foods rich in protein and carbohydrates.
- Physical Activity: Exercise helps release tryptophan into the bloodstream. Do exercises such as swimming, walking, dancing, cycling, and running to help regulate serotonin.
- Seek out sunlight: Research tells us that serotonin levels can drop during winter and rise during summer. This may explain why many people experience feelings of sadness depending on the time of year. Exposing yourself to the sun for a few minutes can help raise your levels, but don't forget to apply sunscreen.
- Supplements: Some nutritional supplements can help regulate serotonin, among which those that include 100% tryptophan in their ingredients are recommended. Probiotics can also contribute to increasing serotonin.
- Massages: Massages can increase levels of serotonin and dopamine, another neurotransmitter. In addition, massages lower levels of cortisol, a hormone that the body produces when under stress.
Food combinations to improve serotonin levels
- Whole wheat bread + 1 tablespoon of peanut butter
- 1 cup of oats with 1 ounce of nuts
- Steamed Salmon with Brown Rice
- Almond Butter Pretzel
The author is Alana Marrero González, MHSN, LND Nutritionist/Dietitian and Certified Diabetes Educator.
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