The man is also a chemist. At the helm of the ship that is the human body is the brain, which relies on the synthesis (manufacture) and release of a large number of chemicals to carry out all its activities and control other functions of the body. the organism.

These substances include Serotonina neurotransmitter, i.e. a molecule that transmits signals to nerve cells (neurons) so that they generate electrical impulsesthat make us move and feel.

Its importance lies in the fact that a balanced level of serotonin in the body is associated with well-being and emotional stability. which earned it the nickname “happiness hormone” (even if this is not really the case). A role in regulating mood that it shares with other neurotransmitters and chemicals in the nervous system, such as dopamine and endorphins.

It was observed that a low levels of serotonin may be linked to depression and anxiety. Likewise, higher serotonin levels can promote a more positive mood.

What does serotonin do in our body?

This neurotransmitter plays a crucial role in various physiological and psychological functions, the most important, as we have seen, being the regulation of mood. Also in the inhibition of aggression and violent behavior, and in the modulation of sexual desire.

In addition, it participates in the regulation of the sleep-wake cycle and contributes to the formation of melatonin, a hormone that helps regulate sleep patterns.

Serotonin also affects memory, learning and other cognitive functions. And it affects appetite control, that’s why it Part of clinical treatment for people with eating disorders such as anorexia or bulimia nervosa.

How to promote the release of serotonin

Due to its diverse role in the body, serotonin is studied in various fields of medicine, including psychiatry and neuroscience. The imbalance has been associated with various neuropsychiatric and mood disorders.

The big question is: can we increase it naturally? The answer is yes, provided their production and activity are regulated by a number of factors such as nutrition, genetics, environment or stress.

Here are some strategies to increase serotonin levels in our body.

Out of stress

Seeking calm, peace of mind and taking care of yourself should be a priority. To do this, it is important to integrate moments into your daily life that help you relax, such as taking a walk, meditating or doing yoga, spending time with loved ones, reading or listening to music.

Diet rich in tryptophan

Serotonin is synthesized from tryptophan, an essential amino acid. This means that the body cannot produce it itself, but must obtain it from food.What foods does it contain? In eggs, milk, chickenturkey, salmon, bananas, soy, chocolate, nuts and spinach.

Regular exercise

Sport improves mood and promotes the release of serotonin.

It is one of the best natural antidepressants available, and of course, this is linked to optimal physical and mental health. Make a place for him in your life.

Sun exposure

Sunlight (always with proper precautions) helps increase serotonin levels. Spending time outside is therefore another activity not to be missed if you want to activate serotonin production.

Massages and cuddles

When we touch, hug and caress each other, we release oxytocin (a hormone linked to joy) as well as serotonin and dopamine (responsible for good mood) are also released.

All this creates a pleasant feeling of harmony and fullness. For the hug to be effective, experts recommend that it last more than 8 seconds. This is the time the body needs to release these substances.

To sleep well

Adequate quality and quantity of sleep is important for restoring serotonin levels. Furthermore, a Sleep has a significant impact on cognitive performance, well-being and general health.

ADDITIONS

In some cases may be supplements of tryptophan, 5-HTP (a compound that the body converts to serotonin), or omega-3 fatty acids help.

Finally, it is important to remember that If you are experiencing symptoms of depression or another mood disorder, you should definitely seek professional help. These natural methods can be a complement, but they do not replace appropriate medical treatment.