The serotonin is largely responsible for the good mood, positive feelings about life, and good sleep, energy, and balance. Happy people live longer, says old wisdom.
But we have no control over how we feel. Not only does a conscious lifestyle help us, but our brain also shows us, with serotonin, the way to deal with the vicissitudes of a more relaxed and good-humored life and to get the best out of it.
Surely there are days when you can jump in the air and others when nothing really works without problems. Our well-being and our feeling of happiness contribute to a healthy and full life.
For some people, happiness is in the eyes of their children, for others in a stable friendship or in their profession.
Chemically speaking, serotonin is a messenger, neurotransmitter, and happiness hormone that works in the central nervous system, intestine, circulation, and blood, and ultimately regulates blood pressure.
Researchers were already working on this substance in the mid-19th century. The influence of serotonin levels in the human brain was demonstrated around 1950, but it wasn’t until the molecular biology of the 1990s that the “hormone of happiness” made a breakthrough.
Low serotonin levels
A serotonin deficiency manifests with significant symptoms such as decreased energy, persistent depressive moods, difficulty sleeping, and staying asleep. Overwhelming feelings and apathy, restlessness and panic conditions, increased pain and chills, decreased potency, and libido.
The connection between serotonin and the thyroid gland has very similar symptoms. The migraines or frequent insatiable food cravings, which often occur with changes in mood, are due to a lack of serotonin.
Contraindications and benefits
A serotonin deficiency cannot be diagnosed with a blood test, because the serotonin content in the blood is different from that of the brain.
An unstable serotonin level or serotonin deficiency can be identified, for example, if you are prone to fluctuations in blood sugar levels or have diabetes, both of which are health disorders that often consist of an unhealthy diet rich in sugar, low in nutrients, high in fiber, and stress.
Serotonin production has an enormous influence on the transmission of brain signals and contributes to the regulation of various processes in the human body.
The serotonin level intervenes in the development of mental illnesses and depression (and in exchange also in its treatment) and controls intestinal peristalsis (abdominal brain). In addition to dopamine and norepinephrine, serotonin is the quintessential happiness hormone.
This includes nettle tea, oysters, mushrooms, walnuts, exotic fruits such as pineapple, kiwi, and bananas, plums and tomatoes, cocoa, and dark chocolate, suppliers of vegetable proteins such as quinoa, amaranth, and legumes, oilseeds such as pumpkin seeds, seeds of flax and poppy seeds.
The bad news, however, is that the massive intake of the foods mentioned does not in itself lead to a constantly increasing level of serotonin. The brain has to produce this neurotransmitter, which is very important to your condition.
An intelligent production process takes place: the brain needs the amino acid L-tryptophan, which is supported by enzymes and vitamins B3 and B6 and is converted to 5-hydroxytryptophan (5-HTP) and with the help of zinc and hydroxytryptophan decarboxylase serotonin continues to develop.am
Compensating for serotonin deficiency with the gifts of nature
In order for you to do this job well, you must give your brain these building blocks that promote serotonin synthesis:
- Amino acids, since they are abundant in fish, shellfish, nuts, wheat.
- Vitamins B3 and B6, which are obtained from avocado, green beans, liver, and poultry.
- Vitamin D in the form of sunbaths.
- Minerals like magnesium, zinc, and manganese are provided by foods like fish, turkey and beef, eggs, wheat and oat bran, white beans, chanterelles, cheese, and cashews.
- Omega-3 fatty acids found in high-fat fish such as salmon, mackerel, and tuna.
- L-theanine, an amino acid found only in green tea, and its relaxing and balancing effects have been demonstrated in a study by the University of Queensland.
Ancient knowledge for inner peace, concentration and balance
Furthermore, you can rely on the knowledge of the ancient Greeks, who use the natural plant compounds of the roseroot (Rhodiola Rosea) to increase the joy of living and well-being, the mental and physical vitality.
The fact that it is also able to buffer the stress hormone cortisol makes rosewood a true canon of humor. In its home countries, Siberia, North America, and China, it is consumed raw as a salad or cooked like asparagus or spinach and fermented as sauerkraut.
This anti-stress serotonin-producing plant has been available as an extract since the 1970s. It counteracts depression, promotes concentration and performance, and makes work easier.
But too much serotonin can also cause problems for you: restlessness, shaking hands, increased muscle tone, and frequent excitement points. Whether deficiency or excess there is a natural and proven way of keeping the body, mind, and soul in balance is within your grasp.
Outdoor physical exercise such as hiking, swimming, cycling, jogging, walking, endurance sports in a club or gym, in a group or alone, or regular resistance and stretching exercises as well as morning exercises at home reassure your soul.
The best thing about this: sports and games are fun, and you don’t have to be a crack. 30 to 45 minutes of exercise, 2 to 3 times a week, is usually enough.
Find out what you like best: kickboxing, trampoline jumping, training with Theraband, circuit or team at the club or local coach in your own home, and experience how to keep moving, relieves tension and helps you calm down.
The reason? Exercise and leisure activities also stimulate the formation of the amino acid tryptophan and ensure a balanced sleep-wake rhythm.
Cultivate relationships, enjoy friendships, be curious about the world
Surely you’ve already recognized that mood also depends on other factors. Stable friendships and good relationships with others: these are the pillars of social interaction.
They give you a sense of security, harmony, and meaning, they strengthen your self-esteem and make you a completely satisfied person who can also bear negative things.
Find the right job for you , stay active, but also allow yourself little getaways to pursue your hobby.
Maintaining the balance between periods of high demand and relaxation is imminent for humans, development and growth are human needs, as well as periods of rest and meditation.
Maintaining a balance is essential
It is worrying that the symptom of exhaustion has spread enormously in recent years and that, according to a study by the Federal Association of AOK (2016). The downtime due to mental illness has increased by 80 percent in the last ten years.
Many people find themselves in an unhealthy excess of their own demands and those of others and are overwhelmed by a large workload.
You should also strive to find the right balance at work and at leisure. Many of us have forgotten how to search for the meaning of our own lives. A positive attitude releases serotonin just like sports. And you don’t have to run a marathon for that.
In harmony with yourself, with society and nature, life is easier and happier.