How to increase serotonin levels in the body

The content of the article

1 How to understand that you have a lack of serotonin
2 How to increase serotonin levels with medication
3 Foods for high levels of serotonin in the body
4 How to increase serotonin levels in the body
5 Video: how to increase the level of endorphin in the body

Surely you, trying to cope with a bad mood, go to the store and buy another bar of chocolate or a delicious cake. Having eaten dessert, for some time you feel better - the problems seem not so serious, life is not so gloomy, anxiety and anxiety dissipate. This action of serotonin is a hormone of happiness and pleasure, which is produced by the pineal gland. But such attempts to increase serotonin levels lead to disastrous consequences. After a couple of weeks of daily sweet consumption, you will not fit into your favorite jeans. How to increase the level of serotonin in the body without harming the body?

How to understand that you have a lack of serotonin

Serotonin is a special hormone that is involved in the vital processes of the body. With its lack, blood coagulation worsens, a person feels emotionally depressed, irritated. A lack of serotonin affects the production of melatonin, which is responsible for a healthy and full sleep. If serotonin is not enough, the patient suffers from insomnia, does not get enough sleep, and feels overwhelmed in the morning. Also, there is a decrease in the pain threshold - a person becomes more sensitive to physical influences.

Serotonin also affects libido. With a lack of this hormone, craving for the opposite sex is reduced, sex does not bring pleasure, there may be a lack of orgasm.

A person with a lack of serotonin is prone to depression, stress, panic, anxiety. His concentration is reduced, he is constantly in a bad mood for no apparent reason. A decrease in serotonin leads to a decrease in appetite. In advanced cases, a lower threshold of serotonin can lead to suicidal thoughts.

If you observe some of the symptoms listed above, if you have a constant craving for sweets, you most likely have a low level of serotonin in the body. You can verify this by passing tests. Normally, the level of this hormone is determined by the numbers 0.25-2 μmol / liter or 40-80 μg / liter. These are indicators of an adult. If the results of your tests are significantly below normal, you should consult a doctor. If serotonin is slightly reduced, you can increase its level yourself.

how to get rid of stress at home

How to increase serotonin levels with medication

There are a number of drugs that affect the production of the hormone serotonin. However, you can’t take them without a doctor’s prescription - each of them is prescribed against the background of other neurological abnormalities. Some of the drugs can give such side effects as excessive activity, cramps, tremors, agitation. Most drugs to increase serotonin levels are taken strictly according to the scheme - the amount of the drug increases and decreases gradually. The doctor should stop taking the medicine, this should be done gradually. Here are some of the drugs that can medically increase the production of the hormone presented:

Fluoxetine
Paroxetine
Sertraline
Citalopram
Fluvoxamine
Venlafaxine
Mirtazapine

If you have low serotonin, take your time to take the medicine. To get started, try increasing your hormone levels naturally.

Foods for high levels of serotonin in the body

The production of serotonin for the most part depends on tryptophan, which is ingested with food. To increase serotonin levels, you need to eat more foods that contain tryptophan.

Meat can increase serotonin levels.A large amount of tryptophan is found in duck, rabbit, turkey and pork. Red meat, on the contrary, reduces the production of serotonin (beef, lamb).
Dairy products have an excellent effect on hormone production. Especially whole milk, cottage cheese and cheese.
Beans are also able to improve mood. The richest in tryptophan - beans, soybeans, lentils, peas.
Among vegetables, Bulgarian pepper and tomatoes can be noted.
Fruits and dried fruits, especially figs, grapes, banana, citrus fruits.
All desserts. When consuming sweets, serotonin will not last long in the blood, since cakes and chocolates are fast carbohydrates that break down in a few hours.
Chicken and quail eggs.
Most types of nuts. Most tryptophan is found in almonds, cashews, and peanuts.
Seafood is also rich in tryptophan - caviar, sea fish, squid.
Of the cereals - wheat and buckwheat.

If you want to understand whether a decrease in serotonin production is related to your diet, try to analyze your diet. To do this, write down everything that you ate for two or three weeks. Compare your diet with the list presented - are there many products in it that affect the production of this hormone? It is worth noting that all preservatives and alcohol lower serotonin levels.

When choosing a diet, you should consider it for a sufficient amount of carbohydrates. The fact is that serotonin will not be produced if there is a lack of carbohydrates in the body. This can be seen in people who are on a “protein” or “carbohydrate-free” diet.

how to get rid of a bad mood

How to increase serotonin levels in the body

It should be noted that serotonin levels can be increased not only by changing the diet. There are many ways to help you increase your hormone levels naturally.

Daylight. Very often, serotonin decreases with a lack of natural daylight. To fill this gap, you need more time to be in the fresh air, especially in the daytime. On cloudy autumn and winter days, try to find at least an hour to walk from 11 to 3 in the afternoon. Organize your workplace and classroom so that it is lit by natural light. If this is not possible, choose white fluorescent lamps.
Treatment of dysbiosis. Interestingly, the intestinal condition is directly related to the production of serotonin. In order to establish the intestines and restore a healthy microflora in it, you need to drink a course of lactobacilli and bifidobacteria. Along with this, consume more fermented milk products with live bacteria.
Night sleep. Scientists have found that the production of hormones in most cases occurs during a night's sleep. To stabilize serotonin in the blood, normal sleep and rest should be normalized. Go to bed no later than 11 hours - this is the best time to restore the body. If possible, do not work at night, do not sit at the TV until late. Daytime rash will not make up for the lack of serotonin.

Physical exercise. Physical activity will help speed up the production of the hormone of pleasure. A fixed lifestyle makes the blood stagnate, all body processes slow down. Find any reason to play sports, walk more, ride a bike, organize hiking, lead an active lifestyle.
Emotional calm. A suppressed state caused by a lack of serotonin blocks the production of the same serotonin. Such a vicious circle. Try to normalize the emotional background yourself. Do yoga, meditation, auto-training. Go to a psychotherapist, voice and speak all your problems and experiences. Perhaps it is worth pouring alarms onto paper, describing them, and then burning what is written. There are many ways to get out of depression, use them.
Vitamins Sometimes serotonin levels decrease due to a lack of vitamins that are involved in its synthesis. To raise the level of this hormone in the blood, you should take a complex of vitamins that contain folic acid, magnesium, B vitamins, omega-3 fatty acids. It is also useful for this purpose to drink a course of fish oil.
Smells. Serotonin levels in the body can be controlled by odors. Find a fragrance that you like. Coniferous shades, frankincense, citrus and lily of the valley contribute to the production of the hormone of pleasure.

Serotonin is directly dependent on the quality of our lives. Be active, eat right, find a hobby for yourself, don’t be nervous about trifles, often walk in the fresh air - and then serotonin and mood will return to normal. Drive the blues away and enjoy life!

how to calm your nerves quickly at home