Low serotonin: symptoms and natural treatment

Having low serotonin can cause important changes in the mental health of the person, leading to the appearance of anxiety, depression, sleep problems, apathy, lack of energy, among many others symptom. Serotonin is a neurotransmitter that has very important functions in the body, such as regulating mood, appetite, sleep cycle, desire sexual activity, the process of digestion, etc., and when its blood levels fall, it can lead to the suffering of different physical and emotional In this Psychology-Online article, we are going to show what are the Symptoms of Low Serotonin and How to Increase Your Levels through a natural treatment effective, taking into account healthy eating and lifestyle habits.

Index

1. What is serotonin and what is it for?
2. What causes a lack of serotonin in the brain
3. Low serotonin: symptoms
4. Low serotonin: natural treatment
5. Other recommendations for treating low blood serotonin

Serotonin is a chemical that the human body produces and that works as a neurotransmitter by transmitting signals between the nerves. It is produced in the brain and intestines, although it is mostly found (between 80 and 90%) in the gastrointestinal tract. Likewise, it is also found in the central nervous system and in blood platelets. For the generation of serotonin, the cells that produce it use the enzyme tryptophan hydroxylase. Tryptophan is an essential amino acid that the body obtains through food and is essential for the production of serotonin.

Serotonin plays a key role in the central nervous system, in the general functioning of the body, and in the gastrointestinal tract. In addition, it is a neurotransmitter that has a direct and indirect influence on a large part of the cells of the brain and is involved in many processes in the body related to the health of the same:

• Regulates the mood: serotonin sends stimuli to the brain, which are evidenced in our moods. A low level of serotonin can make us more irritable, irritable, moody, sad, impulsive, etc.
• Control your appetite: regulates the function of the intestines and allows to control appetite, thus feeling full and stopping eating accordingly.
• Sexuality and libido: When you have high levels of serotonin, there is a lack of sexual desire, which causes the appearance of other problems in the relationship.
• Regulates sleep: The production of this substance regulates our ability to fall asleep, making this more or less complicated.
• Body temperature: regulates body temperature allowing our cells to survive despite internal and external thermal changes.
• Reduces the level of aggressiveness: in a stressful situation, this chemical substance stabilizes our emotional state and allows us to be less aggressive and reduce possible violent behaviors.
• Coagulation: When we suffer a wound, the platelets release serotonin and the formation of blood clots becomes possible to start healing.

Low serotonin levels can be caused by factors such as the following:

Inadequate diet

A diet rich in sugars and processed flours causes an increase in the production of anaerobic bacteria, which end up causing an alteration in the intestinal bacterial flora. This impairs the proper digestion of digested food and leads to constipation and poor absorption of tryptophan, which is key in the synthesis of serotonin. In this way, serotonin is prevented from reaching the nervous system correctly.

Stress

Another possible cause of low serotonin is stress. When a person is nervous, very anxious or distressed, a increased cortisol. This hormone causes a decrease in brain chemistry in general and serotonin is one of the first substances affected, because in the face of an excess of cortisol, it drops considerably.

As we have already seen, this neurotransmitter is involved in many different processes in the body, for so when a serotonin deficit occurs, the symptoms that can be manifested are very varied. Below we list the low serotonin symptoms more frequent:

• Sudden mood swings: more irritable attitude, bad mood, negative thoughts, outbursts of anger or crying, more aggressiveness, anger and susceptibility.
• Anxiety. A low level of serotonin has been associated with generalized anxiety, obsessive compulsive disorder (OCD), and panic disorder.
• Fatigue, lethargy, apathy and lack of energy: little desire to do anything, not wanting to interact with others, feeling very sad, very insecure and with low self-esteem, fear, shyness, etc. All this could lead to a situation of depression.
• Great unstoppable desire to eat sweet and carbohydrate foods.
• Weight gain.
• Bad digestions. Serotonin has also been reported to have an important influence on the development of irritable bowel syndrome.
• Elevated levels of sexual desire and libido.
• Premature ejaculation
• Trouble sleeping and falling asleep.
• Concentration problems.
• Sudden changes in body temperature
• Great sensitivity to sounds.
• Increased sensitivity to pain.

In addition, it is important to note that low serotonin symptoms They manifest themselves differently in men and women:

• Men: more likely to develop attention deficit hyperactivity disorder (ADHD), alcoholism and other disorders associated with impulse control.
• Women: more likely to have anxiety, depression, and mood swings. On the other hand, they are more likely than men to have food cravings.

To increase low serotonin, it is important to follow recommendations such as those detailed in the following lines.

Foods that increase serotonin

To increase serotonin naturally, it is very important to include in the daily diet those foods that are rich in tryptophan, the essential amino acid that is key to serotonin production. The foods richest in tryptophan are:

• Chicken
• Turkey
• Blue Fish
• Watercress
• Spinach
• Artichoke
• Arugula
• Cabbage
• Pumpkin
• Asparagus
• Pineapple
• Banana
• Strawberry
• Avocado
• Papaya
• Mango
• Dairy products
• Soy
• Peanuts
• Rye
• Oatmeal
• Corn
• Dark chocolate

Do exercise

Performing physical activity every day, about 45 minutes may be enough, it is also a good way to promote increase in serotonin in the body and reduce symptoms of irritability, bad mood, lack of energy, anxiety, etc. Exercise stimulates the production of serotonin producing a feeling of well-being and satisfaction, as well as benefiting the metabolism and the health of the body in general.

Reduce stress

Carry out relaxation techniques, to meditate o practicing disciplines that contribute to physical and mental well-being is essential to put worries aside, free yourself from negative thoughts and increase serotonin levels.

• Sunbathe in a moderate way it also helps to improve the production of serotonin, since sunlight has a relationship very direct with depression and can increase low self-esteem, sadness, bad mood, apathy, etc.
• To rest well And getting enough sleep each day is also vital to feeling happier and more energetic.
• Do those activities that really work for us pleasurable and interact with loved ones.
• Make breathing exercises to promote our relaxation.

This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.

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