Serotonin matsmältning
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Vitamin-dependent neurotransmitter synthesis and function. Physical activity increases the release of tryptophan into the brain and reduces the levels of other amino acids that compete with tryptophan for entry into the brain (Young, 2007).
Example: Engage in aerobic exercises like running, swimming, or cycling for at least 30 minutes a day, five times a week, to enhance serotonin production and improve mood.
Sunlight Exposure
Sunlight exposure stimulates serotonin production.
This theory forms the basis for many antidepressant treatments, such as selective serotonin reuptake inhibitors (SSRIs), which increase serotonin levels in the brain (Coppen, 1967).
Serotonin’s Impact on Mental Health
Mood Regulation
Serotonin is crucial for regulating mood and emotional stability. Effect of sunlight and season on serotonin turnover in the brain.
Exercise, especially aerobic activities, increases tryptophan release into the brain, a precursor to serotonin, which can contribute to improved mood.
Dietary choices also play a role, as serotonin is synthesized from the amino acid tryptophan. The Lancet, 360(9348), 1840-1842.
(2007). Cortisol, also known as your stress hormone, is often seen as your body's built-in alarm system. "For instance, using a supportive touch on self can serve as an act of self-compassion and can support one's sense of self-connection, connection with the present moment and experience of calmness, and reduction of the stress response, i.e., potential decrease in cortisol."
3.
Keep a gratitude journal.
"Reflecting on things, people, opportunities, and the inherent strengths we are fortunate to have in our lives can have a significant impact on our overall well-being and mental health, as well as likely increased production of serotonin," Assar says.
In Neurotransmitter Interactions and Cognitive Function (pp. Cochrane Database of Systematic Reviews, (1).
Example: Practice stress reduction techniques such as yoga, deep breathing exercises, or progressive muscle relaxation to manage stress and support serotonin levels.
Conclusion
Serotonin plays a crucial role in regulating mood, anxiety, sleep, appetite, and cognitive function.
Optimal serotonin levels are associated with better cognitive performance and mental clarity (Meneses, 1999).
Strategies to Boost Serotonin Naturally
Nutrition and Diet
Certain nutrients and foods can enhance serotonin production and availability in the brain.
Tryptophan-Rich Foods
Tryptophan is an essential amino acid and a precursor to serotonin.
The brain is cued to create more serotonin in response to positive emotions," Wolkin says.
"Taking this to the next level, we can extrapolate that more positive thinking can play a role in neuroplasticity. For example, 5-hydroxytryptophan (5-HTP) supplements may cause headaches, drowsiness or an upset stomach with nausea and vomiting.
Neural correlates of dispositional mindfulness during affect labeling. Regular physical activity supports serotonin production. More pronounced signs involve muscle rigidity, rapid heart rate, high blood pressure, and confusion. Assar explains physical touch, such as hugging,cuddling, or a supportive touch, can help build connections with others and influence the production of serotonin—which boosts mood and immunity response while decreasing stress.
"We are social beings and benefit from various forms of connection," she says.
The remaining portion is synthesized in the brainstem and found in blood platelets.
In the brain, serotonin regulates mood, promoting feelings of well-being and happiness. Springer.