Serotonin Stimulate Wellness
Serotonin is a key hormone regulating numerous biological processes regulating mood and stimulating feelings of wellbeing. It impacts the entire body enabling brain cells to communicate with the nervous system and helps to stabilize eating, digesting, and sleeping patterns. Serotonin also referred to as 5-hydroxytryptamine functions as an important chemical and neurotransmitter in the human body known to regulate appetite, digestion, mood, sleep, and social behaviors Occurring throughout the body Serotonin appears to influence a range of psychological and physical functions. Serotonin is a chemical in the brain that can affect mood and plays a key role in regulating many functions in the body wound healing, bone health, and blood clotting. Eating foods that contain the essential amino acid tryptophan can help the body produce serotonin naturally increasing feelings of happiness. Serotonin activates neurons to curb appetite helping control body weight known as a natural appetite suppressant that makes you feel satisfied even when your stomach is not full.
Chocolate contains tryptophan results in increasing serotonin, boosts feelings of calm, and happiness, and reduces anxiety. Serotonin and tryptophan found in chocolate with varying cocoa contents with the highest serotonin content (2.93ug/g) were found in chocolate with 85 percent cocoa and the highest tryptophan content (13.27-13.34ug/g)was found in 70-80 percent cocoa. Hershey’s Zoro Sugar Chocolate Sugar-Free Candy bars are only 130 calories per serving available in a 3-ounce bag eaten as a delicious low-calorie treat. Foods including nuts, seeds, salmon, turkey, eggs, and chocolate are among some of the best foods known to increase serotonin. The biological function is complex as serotonin levels are a contributor to feelings of happiness, and contentment found in the brain, bowels, and blood platelets. As a neurotransmitter Serotonin communicates signaling between nerve cells or neurons and regulates the intensity of biological function in the body. “Serotonin regulates digestive functions including bowel, and appetite regulation while dopamine causes feelings of hunger serotonin suppresses that feeling,” says Clevland Clinic.
In the brain, serotonin affects mood regulation directly impacting feelings of optimism, feeling of hopefulness about future events, and a successful outcome is usually positively perceived. It is also responsible for cognitive functioning including memory learning capabilities and plays a key role in mood balance. Low levels of serotonin have been associated with depression, a decrease in physical energy, and poor appetite. Serotonin deficiency is thought to be associated with psychological symptoms including anxiety, irritability, and impulsive behavior. Regular exercise definitely improves mood as exercise increases brain serotonin levels boosting a sense of well-being. Benefit from exercise managing weight by performing vigorous to moderate physical activity five times per week. Studies suggest regular physical activity can increase cognitive function, and clear thinking patterns, increase learning capabilities, and reduce your risk of depression. Serotonin is involved in many physiological processes including sleep, memory, and thermoregulation regulating the body’s temperature.
Sleep deprivation means you are not getting enough good quality sleep. For most adults sleeping well for 6-8 hours of uninterrupted sleep is optimal, benefiting the entire body by increasing serotonin levels, reducing stress while improving mood. Establishing better sleep habits can substantially improve overall health by constantly adhering to a sleep schedule and mitigating specific times for rest. Going to bed at the same time each night and awakening at the same time each morning forms a regular routine regulating hormones while sleeping regulates appetite control. Hormones that influence appetite control and glucose regulation are directly influenced by sleep. Evidence suggests that decreased sleep duration in adults may lead to the current epidemic of obesity has led to behavioral intervention that may help prevent weight gain while reducing body fat. Hormones play a major role in appetite regulation including ghrelin and leptin dependent on duration time and quality of sleep.
Create a comfortable atmosphere for sleeping making sure your bedroom is quiet and dark, and room temperature is between 60-67 degrees Fahrenheit for optimal sleep. Consuming lean proteins like turkey, chicken, and fish high in amino acid tryptophan during the day tends to increase serotonin levels helping you sleep well at night. Sleep rejuvenation is a naturally occurring state categorized by an altered state of consciousness of the body in a state of relaxation with inhibited sensory activity. Serotonin affects various functions in the body including sleep, regulation of mood, appetite, memory, and learning. According to the Sleep Foundation, insufficient sleep patterns may lead to disorders and increase the risk of heart disease, infections, and obesity. Lifestyle habits contribute to good sleep hygiene valuable for benefiting from sleeping through the night and improving overall health. Discover how to fight insomnia allowing you to sleep through the night awaking feeling rejuvenated, ready to start your day.
Research indicates people who are fatigued are more likely to develop depression influencing mood and interaction with others. People who sleep well sleeping 6-8 hours per night operate at a whole new level of awareness compared to people who sleep for minimal amounts of time 2-4 hours per night. It is currently accepted that serotonin (5 H-T) functions predominantly to promote wakefulness (W) and inhibit the REM rapid eye movement and sleep (REMS) cycle.
L-tryptophan enables the production of serotonin in the body including sources from a healthy diet that may have a positive effect on energy levels, mood, and sleep. Serotonin is responsible for both inducing sleep and keeping you awake. Sleep deprivation may change serotonin levels, impairs brain function including memory and decision making negatively impacts the rest of the body. It affects the immune system making people more susceptible to infections. Diet is crucial for managing weight eating foods that may increase serotonin levels including eggs high in protein significantly increase blood plasma levels of L-tryptophan an essential amino acid responsible for the body to make proteins and brain signaling chemicals. Eat more nuts, seeds, salmon, turkey, and egg foods known to increase serotonin levels naturally eating healthy food options. Increase your serotonin naturally by eating a balanced healthy diet plan packed full of lean proteins, fruits, vegetables, and good unsaturated fats.
Exposure to sunlight is thought to increase the brain’s release of the hormone serotonin-boosting your mood. Regular aerobic exercise walking, outdoors in sunlight once per day for 30-60 minutes at your own pace can significantly increase serotonin levels and boost mood feelings of happiness. Walking increases circulation, strengthening the heart muscle increases pumping efficiency ultimately reducing resting heart rate referred to as aerobic conditioning to decrease the risks associated with heart disease. Manage weight by walking 10,000 steps per day and performing moderate aerobic activities that challenge your body increasing your heart rate. Walking gets your heart to beat faster conditioning the cardiovascular system to move more oxygen and blood throughout the body while increasing lung capacity. Walking recommendations guidelines for adults is to get a minimum of 150 minutes of aerobic exercise, moderate cardio physical activity, or 75 minutes of vigorous physical activity each week or a combination of moderate to intense cardio exercise each week.
The average person walking for one hour covers 3 miles of trial can burn off approximately 225 to 365 calories per session depending on age, gender, and fitness level variations may apply. Walking once per day is optimal for managing weight, effectively walking at moderate speed for one hour seven days per week can help you burn off 1,575 to 2,555 calories per week to lose weight. Regular aerobic exercise walking, biking, and running once per day for 30-60 minutes at your own pace can significantly increase serotonin and boost mood feelings of happiness. Walking is an effective exercise used to benefit the entire body by converting food into energy, burning off calories, lose weight used as a low impact exercise. Walk once per day for 30 to 60 minutes at moderate speed to dramatically improve your health and tone your body increasing serotonin and naturally boosting your mood.
Cheers!
Patricia Lynn
Photo by Leonardo Wong on Unsplash
