Pleasure hormones: how to get them - Healthy Russia. How to Increase Serotonin Levels: Easy Ways

Serotonin is a hormone that is produced in nerve cells. It is concentrated in the stomach and intestines, in the blood and in the central nervous system.

Serotonin is formed from tryptophan, an essential amino acid that we get from food and which in the body is converted into a hormone under the action of enzymes.

Why is a mood hormone needed?

Serotonin affects the entire body, from emotions to motor skills. Here are its main functions.

• Serotonin is involved in digestion and controls intestinal motility.
• Serotonin is involved in the nausea response: increased levels of the hormone stimulate the area of ​​the brain that is responsible for vomiting. Serotonin helps to get rid of harmful substances that have entered the body, causing diarrhea.
• In brain tissue, serotonin regulates anxiety, joy, and is responsible for mood. Low levels of the hormone are associated with depression, while too high levels lead to hallucinations and neuromuscular disorders.
• Serotonin stimulates the areas of the brain that control sleep and wakefulness. Wake up or fall asleep - the serotonin receptors decide.
• When a wound needs to be tightened, serotonin narrows the arteries and helps form a blood clot.
• Serotonin is needed for bone health, but too much serotonin leads to osteoporosis, which makes bones fragile.

How does serotonin affect emotions?

Serotonin regulates mood. When hormone levels are normal, the person is happy, calm, focused, and content.

Studies have confirmed that depression, anxiety and insomnia are often associated with a lack of serotonin. But if the level of free hormone in the blood is increased, then the unpleasant symptoms subside.

How much serotonin is needed for happiness?

Normal blood serotonin levels are 101 to 283 ng / ml (nanograms per milliliter). But these criteria can change depending on how the analysis is carried out, so any research results should be discussed with the doctor.

Where can I find it?

In foods high in tryptophan. It is found in large quantities in food, which contains proteins, iron, riboflavin, vitamin B6.

• Eggs. Egg white increases plasma tryptophan levels. Add a regular boiled egg to dinner or make for breakfast.
• Cheese. Another source of tryptophan. Use with pasta for maximum benefit.
• A pineapple. In addition to tryptophan, pineapples also contain bromelain, an enzyme with many beneficial properties: from improving digestion to reducing the side effects of chemotherapy.
• Tofu. Soy foods, like other legumes, are rich in tryptophan. Tofu is a source of amino acids and proteins for vegetarians. It goes well with bell pepper.
• Salmon. Salmon is featured on many health food lists, including the tryptophan shortlist.
• Nuts and seeds. All nuts and seeds contain tryptophan. A handful a day reduces the risk of heart and respiratory problems.
• Turkey. We don't have a tradition of cooking turkey for the holidays, but why not start one? For a good mood.

How are food and mood related?

The connection between food and mood stems from the way that tryptophan is converted to serotonin. However, it is not enough to go on a tryptophan diet to increase serotonin levels.

Tryptophan must react with other amino acids to get into the nervous tissue. This requires helpers - carbohydrates.

To process carbohydrates, insulin is released, which stimulates the absorption of amino acids into the blood, including tryptophan. The amino acid is concentrated in the blood, which increases its chances of crossing the blood-brain barrier (i.e., entering the brain).

To improve your mood, often eat foods with tryptophan (meat, cheese, legumes) and eat high-carb foods like rice, oatmeal, whole grain bread. The formula is: food with tryptophan + a large portion of carbohydrates = an increase in serotonin.

That's why macaroni and cheese and mashed potatoes seem so nice, especially when it's cold and wet outside.

What to do if food does not improve your mood?

Go to doctors - therapist and endocrinologist. With a lack of hormone and the associated depression, selective serotonin reuptake inhibitors (SSRIs) are prescribed - these are the most common antidepressants. Nerve cells secrete serotonin, but some of it is absorbed back into neurons. SSRIs block this process, so that more active hormone remains in the tissues.

Many other medicines cannot be used with such medicines because of the risk of serotonin syndrome, a dangerous condition in which the functions of the nervous and muscular systems are impaired. So be sure to tell your doctor if you are taking antidepressants.

What is Serotonin Syndrome?

It is a life-threatening condition associated with high levels of serotonin in the blood. This happens after taking a new medication or overdose.

Serotonin Syndrome Symptoms:

• shiver;
• diarrhea;
• headache;
• confusion of consciousness;
• dilated pupils;
• goose-flesh;
• involuntary muscle contractions;
• increased temperature and blood pressure;
• heart palpitations and arrhythmias.

The syndrome often resolves on its own in one day if drugs that block serotonin are prescribed or the drugs that caused the disorder are stopped.

What else raises serotonin levels?

Anything that helps to keep the body in good condition.

• Sunlight.
• Physical training.
• Proper nutrition.
• Positive attitude towards life.

Serotonin is a special biologically active substance that is produced by the pineal gland, a small endocrine gland that is responsible for many important functions. Another name for this compound is the "happiness hormone". Scientists have dubbed it so because of the significant increase in its concentration during the period of a person's good mood. It affects appetite, general condition, sexual activity. The more, the better.

But, how to increase the level of serotonin and is it worth doing, in general? It all depends on each individual. If he feels depressed and nothing can cheer him up, then the patient needs help.

How is serotonin deficiency manifested?

Many people are not even aware of the existence of a small pineal gland in the brain. This miniature gland affects the rhythm of sleep, mood changes, sexual and general activity of a person. For the production of the hormone of happiness, this organ needs a special amino acid tryptophan, which is a substrate for the synthesis of serotonin. Without a sufficient amount of it, a number of characteristic manifestations arise in the body. The most common symptoms of this deficiency are as follows:

• emotional lability with a predominance of bad mood,
• permanent depression for no apparent reason,
• deterioration of concentration and memory,
• absent-mindedness, stiffness,
• feeling hopeless with suicidal thoughts,
• disturbances in the rhythm of sleep,
• desire to eat a lot of sweets.

People generally do not pay due attention to these manifestations. Lack of the hormone of happiness often becomes an accidental laboratory finding in the process of diagnosing and treating other diseases. However, you need to take care of your body to the fullest. In addition, the adequacy of a person's sleep pattern depends on the amount of serotonin. Melatonin is synthesized from this substance, which is responsible for the correct process of falling asleep and awakening. That is why a deficiency of the hormone of happiness leads to insomnia and a change in the normal rhythm of dreams.

How to increase serotonin levels?

There are drug and non-drug methods of influencing the production of serotonin in the brain. To maintain the internal balance in the body and maximize the natural impact on the body, it is better to start with methods that do not involve the use of a variety of drugs or solutions.

The most effective methods to help increase the amount of serotonin in the blood are:

1. Sufficient sun exposure. It is statistically proven that Scandinavians have the highest suicide rate. Most scientists attribute this to the smallest number of sunny days in comparison with other countries of the European Union and the world. After a study of 15 men in Sweden, it was found that they all suffer from a lack of the hormone of happiness. After intensive sun treatment, they were able to raise their serotonin levels to normal levels. All of them noted an improvement in mood and general well-being.
2. Good night sleep. It is extremely important to sleep during the dark hours of the day. Thus, without the use of drugs, the synthesis of serotonin and melatonin can be normalized. Watching movies at night or dancing in the club until the morning lowers the levels of the hormone of happiness. As a result, all the characteristic symptoms of the disease develop.
3. Yoga, meditation, exercise, sex. Any activity that is pleasing to a person (favorite hobby, playing musical instruments, listening to music, watching interesting films) can increase serotonin levels.
4. Eating sweets. Oddly enough, but it is glucose that stimulates the pineal gland, and it begins the production of the necessary substance. This explains the desire of people to eat something sweet after another quarrel or stress. However, you cannot take everything too literally and pounce on a variety of confectionery products.

Medication methods

In cases where it is not possible to increase the serotonin levels in the body, it is necessary to start using special medications. According to their mechanism of action, they belong to antidepressants and stand out in the group of selective serotonin reuptake blockers. In a simple way, they do not allow it to be utilized in the nerve endings and maintain its stable concentration in the blood. They are very popular with psychotherapists due to their mild effect and few side reactions. The most common medications are as follows:

1. Fluoxetine. Available in the form of tablets for internal use. Use 1 tab. once a day in the morning. The course of therapy is prescribed by the attending physician and directly depends on the degree of progression of the pathology.
2. Paroxetine. An analogue of the previous medicine. A single dose is 20 mg. Take 1 tablet in the morning with a meal. The average duration of treatment with this drug is 2-3 weeks.
3. Sertraline. Dose from 0.05 to 0.2 g per 1 dose per day. The course of treatment is prescribed by the doctor depending on the individual characteristics of each patient.
4. Fluvoxamine. One of the easiest medicines. It can be used at 50-150 mg in one dose per day for six months.
5. Mirtazapine. Take 15-45 mg a day before bedtime. The effect of therapy is noted after 21 days.

Taking medications should be carried out only after preliminary consultation with a doctor and the appointment of adequate doses to them. Self-medication is prohibited. Serotonin deficiency therapy is a responsible process and must be done correctly.

Food

A healthy and healthy diet can also help increase the amount of biologically active substance in the body. The main thing is to pay more attention to dairy products, bananas, cereals, vegetables, dark chocolate and fruits. They do not directly contain serotonin, but they are sources of tryptophan - the basis for creating the necessary hormone of happiness. The diet should contain legumes, chicken and quail eggs, various dried fruits, seafood, fatty fish, natural coffee.

Fast food, foods with a high content of preservatives, instant coffee and alcoholic beverages should be excluded from the diet. Such food adversely affects the state of the body.

In order to avoid a decrease in the level of serotonin in the body, you must carefully monitor your lifestyle, get enough sleep, try to be less nervous. You should devote time to physical activity, walking in the fresh air. Women should give up diets if they are not needed.

Did you know that you can increase your serotonin levels without resorting to drugs and stimulants? If your mood is spoiled and you are consumed with apathy and hopelessness, you may simply not be producing this hormone. Foods and certain activities that stimulate the production of serotonin can help improve mood and bring joy back to life. How to increase the production of serotonin in the body, our article will tell.

Serotonin is a hormone that is responsible for feelings of happiness and joy and is the most important building block of emotions in our body. It has the greatest influence on mood shaping. "The hormone of happiness" is responsible precisely for a good mood and a positive perception of the environment. When our body produces a sufficient amount of this hormone, we feel good, we feel a surge of energy and strength, and life seems bright and interesting. This, in addition, helps. In addition, serotonin helps to cope with stressful situations, making a person more resilient to stress.

What is serotonin?

This essential substance is produced in the cells of the brain, where it also performs its original functions. Serotonin is a transmitter of nerve impulses between human cells. As a neurotransmitter and hormone, it actively participates in the regulation of memory, sleep, and reactions to external emotional stimuli. Mood and neurotransmitter levels also affect blood pressure and thermoregulation throughout the body. In the intestine, most of it is collected, from where the neurotransmitter enters the blood.

Lack of such a substance can lead to:

Decreased sexual activity;
To surges in blood and blood pressure;
Worsening mood;
Reducing the pain threshold;
Gastrointestinal obstruction;

However, it is still impossible to say for sure whether a lack of serotonin is the cause of depression, or vice versa, depression causes a decrease in the amount of this substance. Lack of it can also cause excess weight or rapid weight gain.

By itself, the hormone does not enter the human body with food, it is produced in the human brain. However, there are several ways to increase its amount by stimulating production. This essential substance affects blood clotting, increasing the activity of platelets. The metabolism of harmful substances is accelerated in the liver, which helps the body to quickly cleanse itself of unwanted and harmful residual products.

How to increase the level of "happy hormone"?

The fastest and easiest way to influence the production of a substance is with the help of sweets. Simple carbohydrates contribute to the rapid production of the hormone of happiness. However, this method cannot be called healthy, because you can not only gain a few extra pounds, but also develop a habit of sweets, which can later form an addiction. But, you can always make your own light and healthy fruit dessert, for example, using a low-calorie jelly texture.

To increase the level of the substance of joy, the amino acid tryptophan must be supplied, which can be called the precursor of the hormone of happiness.

What foods should you eat to get your serotonin levels higher?

First of all, protein food contains a large amount of this amino acid. These should be foods with animal proteins. Foods containing complex carbohydrates can also help the body produce serotonin. This includes whole grain bread, rice, or foods that are completely carbohydrate.

How else can you increase the level of the substance?

Exercise is great for boosting your mood by stimulating the production of happiness. With just 40 minutes of fitness or swimming, your mood will noticeably improve. With the help of regular exercise, dopamine levels will also increase, which affects well-being and a stable mental state. It is necessary to devote only 20-40 minutes a day to physical activity, so that after a few days the condition changes noticeably and the mood stabilizes.

To normalize the level will help:

Pineapple, which is rich in tryptophan. Tryptophan is converted to serotonin in the body;
Bananas, like pineapples, are high in tryptophan. In addition, bananas are excellent in the fight against migraines;
Pumpkin seeds, rich in magnesium, with a lack of magnesium, the level of serotonin production decreases;
Eggs, in the yolks are the most important trace elements of group B and choline, which helps to transmit impulses to the brain;
Nuts, seeds and their oils (for example);
Brown rice;
Hard cheeses can boast of the highest amount of tryptophan.

Good and adequate sleep is essential for your well-being. So that there are no problems with mood and the state does not "jump" from good to bad - you need to get enough sleep. During sleep, the body rests, all internal organs are renewed and their working capacity is restored. Exposure to the sun stimulates the production of a neurotransmitter, sometimes just walking in sunny weather improves mood and depression is not a concern.

If you combine sports during sunny weather, and then eat food rich in the necessary amino acids, your mood will be good, and the level of joy will increase, leaving no chance for apathy and depression. In turn, such a lifestyle will not only help to put the mood in order, but also.

Serotonin Is a biogenic monoamine that plays the role of a chemoregulator in the body as a hormone, neurotransmitter and neuromodulator.

Serotonin in "chemical language" is called 5-hydroxytryptamine , abbreviated - 5-HT , its fuller and more "chemical" name is 3- (β-aminoethyl) -5-hydroxyindole. It cannot be fully called a hormone, it is downright hormone some kind, i.e. "hormone-like". It is produced in the body from an essential amino acid - L-tryptophan. This amino acid is called irreplaceable because it is included in the group of 8 amino acids that the body cannot make on its own due to the alteration of other amino acids. Therefore, they must be obtained with food. An important feature of tryptophan is the presence of an aromatic indole nucleus, to which a hydroxyl radical is attached, and from this the synthesis of serotonin from tryptophan begins in the body.

The relationship between the amount of tryptophan and the amount of serotonin

So, there is no point in arguing that tryptophan is necessary for the body, because it is irreplaceable. But don't think that tryptophan is something rare! It is full of it in dairy and meat products. And the leader among them is cheese ... A simple solution suggests itself: do not be lazy to include foods rich in tryptophan in your diet, and let your body not be lazy to process some of this tryptophan into serotonin. Of course, it will be easier for him to do this if there is a lot of tryptophan in food! So we look for foods rich in tryptophan - and train ourselves to consume them regularly. Here is a seemingly simple recipe for "serotonin happiness"! But is it?

Simple logic dictates that increasing the amount of tryptophan in food will lead to an increase in serotonin levels.

In addition, it has been proven that with depression, the serotonin content in the central nervous system decreases. You can imagine such an experiment: tryptophan is excluded from the human diet. As a result, the synthesis of serotonin suffers, and we observe a decrease in mood - a typical symptom of depression. In practice, this works a little differently. With a decrease in the intake of tryptophan with food, a decrease in mood is noted only in those people who previously had depression. Tryptophan withdrawal did not have a significant effect on subjects without past depressive episodes. Apparently, this is due to altered pathways of serotonin metabolism in patients with depressive disorders that healthy people do not have.

Interestingly, high levels of tryptophan in food can lead to generosity. In a study by Dutch psychologists, just such a connection was found. Subjects who took the large dose of tryptophan donated more money than those who did not. The researchers themselves attribute the increased generosity to a link between the serotonin and oxytocin systems in the brain. A nonspecific increase in signal intensity in the serotonin system leads to an increase in the activity of all structures associated with it. Oxytocin neurons are no exception, and more oxytocin appears in the brain. Such an increase leads to the fact that the human brain becomes more predisposed to choosing in favor of other people (https://biomolecula.ru/articles/serotoninovye-seti).

The role of serotonin in the body

Unlike narcotic substances, serotonin by itself does not cause pleasant or “cool” sensations. Its role is quite different: it reduces "all that is too much". So, for example, it reduces the strength and acuteness of too strong "off-scale" experiences. Both good and bad. It calms, but does not cause apathy, because apathy is also too strong a feeling! Serotonin is the hormone of moderation and confidence. We can say that this substance directs the body to achieve the "golden mean".

If we compare the activity of serotonin with the performance of an artist, then we can say that in the body he plays not one, but several different roles at once, just as, for example, an actor can play several roles at once in the same performance. The role played will depend on the site of application and the target of exposure, that is, on the target that will be affected by serotonin.

Internal sources of serotonin

In the body, the main amount of serotonin is found in platelets. Up to 10 mg of serotonin is constantly circulating in the blood. From 80 to 95% of its amount is synthesized and stored in the enterochromaffin cells of the gastrointestinal tract (GIT). In large quantities, this amine is localized in a number of parts of the brain, it is abundant in the mast cells of the skin, it is found in many internal organs, including various endocrine glands.

As a bioligand-chemoregulator, serotonin manifests itself in a variety of areas.

In the period of pre-nerve development of the embryo, the system of serotonin regulation of the work of cells already begins to work. In particular, it was found that serotonin is present in the embryos of all studied animals of various taxonomic affiliation, starting from the stage of the ovum and further during the periods of cleavage and gastrulation. A number of works have shown that the serotonergic system of chemoregulation is involved in the regulation of cell division, intercellular interactions, polarization of cells, cell layers and the embryo as a whole.

Serotonin production

Serotonin is produced in the body from the amino acid tryptophan through a decarboxylation reaction, resulting in an amine from the amino acid. In nature, tryptophan is synthesized only by microorganisms, plants and fungi in order to use it to build their proteins. Multicellular animals are unable to synthesize tryptophan de novo on their own. Therefore, for humans, as for all Metazoa, tryptophan is an essential amino acid and must be ingested in sufficient quantities as part of food proteins.

In the enterochromaffin cells of the gastrointestinal tract, a significant portion of serotonin is adsorbed by platelets and enters the bloodstream. Serotonin, produced by the listed sources, affects the endocrine systems in various ways:

Direct central action as a mediator, stimulating the release of the corresponding releasing (or inhibitory) factor in the hypothalamus.

The direct action of serotonin as a tissue biologically active substance on the hormonal function of the gland.

Serotonin causes platelet aggregation and polymerization of fibrin molecules; in thrombocytopenia, it can normalize blood clot retraction. In patients with hemorrhagic syndrome, the amount of serotonin is reduced, while the administration of serotonin to such patients helps to reduce bleeding. It has a stimulating effect on the smooth muscles of blood vessels, bronchioles, intestines. Exerting an exciting effect on smooth muscles, Serotonin narrows the bronchioles, causes increased intestinal peristalsis, and exerting a vasoconstrictor effect on the vasculature of the kidneys, leads to a decrease in urine output. Deficiency of serotonin underlies functional intestinal obstruction. Brain serotonin acts as a depressant on the functions of the reproductive system with the participation of the pineal gland.

The most studied pathway of serotonin metabolism is its conversion to 5-hydroxyindoleacetic acid by monoamine oxidase. In this way, 20-52% of serotonin is metabolized in the human body.

Serotonin functions

One of the functions of serotonin is self-inhibition. Presynaptic autoreceptors of serotonin 5-HT 1A provide inhibition of the secretion and release of serotonin.

Serotonin facilitates motor activity by increasing the secretion of substance P at the endings of sensory neurons by acting on ionotropic and metabotropic receptors.

Serotonin, along with dopamine, plays an important role in the mechanisms of hypothalamic regulation of the hormonal function of the pituitary gland. Stimulation of the serotonergic pathways connecting the hypothalamus with the pituitary gland causes an increase in the secretion of prolactin and some other hormones of the anterior pituitary gland - an action opposite to the effects of stimulation of the dopaminergic pathways.

Serotonin is involved in the regulation of vascular tone.

Serotonin Syndrome

An excess of serotonin can be potentially dangerous, causing effects known as serotonin syndrome. Such a critical serotonin concentration is often the result of the concurrent use of antidepressants of the monoamine oxidase inhibitor and selective serotonin reuptake inhibitor classes.

Serotonin as a hormone

Serotonin plays an important role in blood clotting processes. Blood platelets contain significant amounts of serotonin and have the ability to capture and store serotonin from blood plasma. Serotonin increases the functional activity of platelets and their tendency to aggregation and thrombus formation. By stimulating specific serotonin receptors in the liver, serotonin causes an increase in the liver's synthesis of clotting factors. The release of serotonin from damaged tissues is one of the mechanisms for ensuring blood clotting at the site of injury.

Serotonin is involved in allergy and inflammation processes. It increases vascular permeability, enhances chemotaxis and migration of leukocytes to the inflammatory focus, increases the content of eosinophils in the blood, enhances mast cell degranulation and the release of other mediators of allergy and inflammation. Local (eg, intramuscular) administration of exogenous serotonin causes severe pain at the injection site. Presumably, serotonin, along with histamine and prostaglandins, irritating receptors in tissues, plays a role in the occurrence of pain impulses from the site of injury or inflammation.

Also, large amounts of serotonin are produced in the intestines. Serotonin plays an important role in the regulation of motility and secretion in the gastrointestinal tract, enhancing its peristalsis and secretory activity. In addition, serotonin plays the role of a growth factor for some types of symbiotic microorganisms, enhances bacterial metabolism in the colon. Colon bacteria themselves also contribute somewhat to the secretion of serotonin by the gut, since many species of symbiotic bacteria have the ability to decarboxylate tryptophan. With dysbiosis and a number of other diseases of the colon, the production of serotonin by the intestine is significantly reduced.

The massive release of serotonin from dying cells of the gastric and intestinal mucosa under the influence of cytotoxic chemotherapy drugs is one of the causes of nausea and vomiting, diarrhea during chemotherapy of malignant tumors. A similar condition occurs with some malignant tumors that ectopically produce serotonin.

A high content of serotonin is also noted in the uterus. Serotonin plays a role in the paracrine regulation of uterine and fallopian tube contractility and in the coordination of labor. The production of serotonin in the myometrium increases several hours or days before childbirth and increases even more directly during childbirth. Serotonin is also involved in the ovulation process - the content of serotonin (and a number of other biologically active substances) in the follicular fluid increases immediately before follicle rupture, which, apparently, leads to an increase in intrafollicular pressure.

Serotonin has a significant effect on the processes of excitation and inhibition in the genital system. For example, an increase in serotonin concentration in men delays the onset of ejaculation.

Serotonin related pathologies

Deficiency or inhibition of serotonergic transmission, that is, a decrease in the level of serotonin in the brain, leads to depression and severe forms of migraine.

Overactivation of some types of 5-HT receptors leads to hallucinations and the development of several forms of schizophrenia.

People all over the world have been looking for ways to become happier and more successful for a long time. And at the same time they do not even realize that happiness is near. This is indeed the case. Back in the middle of the last century, a group of scientists managed to find a substance in human blood that affects the emotional state. It is called serotonin or "".

It is on this element that our mood and state of health, appetite and sexual activity, the ability to learn and the desire to learn about the world depend. In a word, the more of this substance, the happier the person. Let's figure out how to increase serotonin levels and what role it plays in the body.

The hormone of happiness - what is it?

We have all heard more than once that the hormone of "happiness" is serotonin. The media and the Internet write about him, and Wikipedia did not stand aside. On its pages you can find detailed information about the history of the discovery and the chemical structure of matter. But this information is more for specialists. We will find out where the hormone "happiness" comes from from the point of view of laymen.

Just like endorphins and, it is produced by the human body and is responsible for physical activity and excellent mood, endows with self-confidence, courage and optimism. With its deficiency, "chaos" appears in thoughts, lethargy and absent-mindedness, unpredictability in actions and irritability.

Serotonin, being a neurotransmitter, carries out the transmission of nerve impulses between neurons and cells of the human body. Simply put, without a hormone, the full-fledged physical, mental and psycho-emotional activity of an individual is impossible.

Serotonin production mechanism

It is known that the hormone "joy" is produced in the brain and gastrointestinal tract. Serotonin molecules are formed from the amino acid tryptophan. Most of the neurotransmitter (90–95%) is synthesized in the intestine and only 5–10% in the pineal gland. A small proportion of the hormone is present in platelets and the central nervous system. Bright sunshine is essential for the production of serotonin. That is why on summer days the mood and well-being are always much better than in winter.

For a full life, the body must constantly contain at least 10 mg of a neurotransmitter. Studies have shown that serotonin, which is produced in the brain, is used by it. The body's need for the hormone "happiness" is covered by a substance synthesized by the intestines.

The role of the hormone "happiness" in the body

It is almost impossible to tell in a nutshell what serotonin is, since the hormone is not only responsible for the performance of all body systems, but also forms the psychoemotional state of a person.

One of the main functions of the mediator is to ensure a full-fledged interaction between brain cells and the body as a whole. Due to this, the hormone acts as a link in the activity of all CNS receptors. In addition, serotonin "directs" other functions in the body:

• reduces discomfort and pain during movement, relieves the feeling of heaviness throughout the body;
• improves the work of the cardiovascular system, strengthens and deepens the contractions of the myocardium;
• activates the blood supply to the genitals, maintains the necessary microflora in the uterus, promotes conception and bearing of the fetus. A lack of serotonin can cause early miscarriage;
• the hormone stabilizes blood clotting, reduces bleeding;
• stimulates the smooth muscles of the gastrointestinal tract, while improving intestinal motility;
• reduces the pain threshold.

Since serotonin is a hormone of "happiness", it is vital for every person. The optimal content of the neurotransmitter in the blood is 50-200 ng / ml.

Why is excess or deficiency of serotonin dangerous?

Any deviation in the level of the hormone "happiness" from the norm inevitably leads to health problems. A lack of serotonin or an excess of it can be a symptom of serious medical conditions. The reason for going to the doctor should be complaints of loss of strength, malfunctions of the cardiovascular system, nervous excitability or depressed mood, sleep disturbances, memory impairment. Such symptoms require urgent medical examination.

Serotonin testing is done infrequently and not in every clinic. The procedure is carried out only as directed by a doctor.

Signs and causes of low blood hormone levels

Unfortunately, the body does not always produce enough serotonin. As a result, a person's physical activity decreases, memory and learning ability deteriorate. Some body functions fade away, while others, on the contrary, acquire excessive sensitivity.

Serotonin deficiency is characterized by the following symptoms:

• Prolonged and deep depression for no apparent reason.
• Sleep disturbance: insomnia, severe awakening.
• Excessive excitability and emotionality, irritability, tendency to hysteria.
• Increased pain threshold.
• Concentration disorder, absent-mindedness, withdrawal, inappropriate social behavior.
• Constant craving for sweets and starchy foods. This is because treats raise serotonin levels by 1-1.5 hours.
• Increased fatigue, violation of the regime of work and rest.

Women are particularly affected by low levels of the hormone "happiness". They are characterized by chronic depression, suicidal thoughts, unwillingness to build family relationships and have children. The lack of serotonin has an extremely negative effect on the hormonal background of the weaker sex, making women whiny, irritable, insecure. The appearance also suffers - dull hair, pale skin, wrinkles add beauty to no one.

What causes serotonin to decrease

The reasons for low hormone levels can be very different. In the overwhelming majority of people, its production is noticeably reduced in the autumn-winter period. In addition, unbalanced nutrition, constant lack of sleep, lack of fresh air and movement, stress and illness negatively affect the amount of the hormone.

Ways to increase serotonin

There are several ways to increase the level of serotonin in the body. With a serious deficiency of this substance, medications can be prescribed to maintain the necessary concentration of the hormone in the blood.

Having set out to increase the level of serotonin on your own, it should be remembered that treatment with medications is a last resort. This method of therapy is used only in psychiatric practice to combat psychosis, chronic depression and suicidal tendencies and only as prescribed by a doctor.

In less serious situations, you can increase the level of the hormone in simpler and more natural ways: by following a diet, organizing a sleep and rest regimen, physical activity and a positive attitude.

Medications that increase serotonin levels

Serotonin tablets are not produced as such. Speaking of drugs containing the hormone "happiness", it is understood that they increase its level in the blood or maintain the necessary concentration, only weakening the psycho-emotional stress. These antidepressants may contain small amounts of artificial serotonin.

They are appointed only when a person, due to circumstances, is not able to cope with psychoemotional disorders on his own.

Among the many drugs that support the level of the hormone "joy", the following can be distinguished:

• Sertraline;
• Fluoxetine;
• Fevarin;
• Oprah.

For the treatment of chronic depressive and suicidal conditions, drugs of a new generation are used: Efectin and Mirtazapine.

All psychotropic drugs are dispensed only by prescription. They must be taken strictly according to the instructions, without chewing and drinking plenty of water. When serotonin rises to the required level, the medication cannot be abruptly canceled. The dose should be reduced daily until the drug is completely withdrawn.

The main source of the natural hormone "joy" is because it is on its basis that the biosynthesis of serotonin occurs. It is not for nothing that it is believed that it cheers up and sets up a diet in a positive way, which includes:

• milk and dairy products: sour cream, cottage cheese, yogurt;
• hard cheeses;
• bitter chocolate and cocoa;
• dates and figs;
• plums;
• tomatoes and other nightshades (potatoes, zucchini);
• soybeans and legumes.

By using these products, you can quickly and effectively increase the level of serotonin in your body. However, they should not be abused. Diet can have negative consequences. High serotonin levels can trigger migraines, nausea, sleep disturbances, and gastrointestinal disruptions.

The easiest and quickest way to raise the level of the hormone "joy" is to be in the sun more often. The production of a pick is directly dependent on the amount of bright light. Therefore, in the autumn-winter period and on cloudy days, the mood and well-being are always worse.

A good night's rest is no less important for the biosynthesis of serotonin. Recreational activities until late, working on a daily basis, sitting at the computer - all this reduces the level of the hormone. With this mode, the mediator is produced unevenly, so you should adhere to the schedule: during the day - vigorous activity, at night - sleep.

It has a positive effect on the production of serotonin by playing sports, especially in the fresh air: running, skiing, skating, cycling. In this case, the load should be moderate. According to the latest data, the hormone is produced only in those people who exercise with pleasure, and do not torture themselves to the point of exhaustion.

How to increase serotonin if it is winter outside, dark and gloomy, and sports are not attractive? It couldn't be easier. An active social life, a favorite hobby, good music, an interesting film, meeting friends, going to the theater - all this improves mood, gives emotional relaxation, and therefore increases the level of the hormone.

And the last, most important advice - love and be loved. No wonder they say that serotonin is the hormone of "happiness". Sincere feeling, as the main source of good mood, will help to cope with depression and gain confidence in yourself.