How to increase serotonin levels in the body

Surely you, trying to cope with a bad mood, go to the store and buy another bar of chocolate or an appetizing cake. Having eaten dessert, you feel better for a while - problems seem not so serious, life is not so gloomy, anxiety and anxiety dissipate. This action of serotonin - the hormone of happiness and pleasure, which is produced by the epiphysis. But such attempts to increase the level of serotonin lead to disastrous consequences. After a couple of weeks of daily consumption of sweet you will not fit into your favorite jeans. How to increase the level of serotonin in the body without harm to the figure?

How to understand that you have a lack of serotonin

Serotonin is a special hormone that is involved in the life processes of the body.With its deficiency, blood clotting worsens, the person feels emotionally depressed, irritated. A lack of serotonin affects the production of melatonin, which is responsible for healthy and full sleep. If serotonin is not enough, the patient suffers from insomnia, does not get enough sleep, feels overwhelmed in the morning. Also, there is a decrease in the pain threshold - a person becomes more sensitive to physical effects.

Serotonin also affects libido. With a lack of this hormone reduced craving for the opposite sex, sex does not bring pleasure, there may be a lack of orgasm.

A person with a lack of serotonin is prone to depression, stress, panic, anxiety. His concentration is decreasing, he is constantly in a bad mood with no visible reason. Decreased serotonin leads to poor appetite. In advanced cases, a lower serotonin threshold can lead to suicidal thoughts.

If you are experiencing some of the symptoms listed, if you have a constant craving for sweets, most likely you have a reduced level of serotonin in your body. You can verify this by passing the tests.Normally, the level of this hormone is determined by the numbers 0.25-2 μmol / liter or 40-80 mcg / liter. These are indicators of an adult. If the results of your tests are significantly below the norm, you should consult a doctor. If serotonin is lowered slightly, you can increase its level yourself.

How to increase serotonin levels with medications

• Fluoxetine
• Paroxetine
• Sertraline
• Citalopram
• Fluvoxamine
• Venlafaxine
• Mirtazapine

If you have low serotonin - do not rush to take medicine. To begin with, try to increase the level of the hormone in a natural way.

Food for high levels of serotonin in the body

The production of serotonin largely depends on tryptophan, which is ingested with food. To increase the level of serotonin, you need to eat more foods containing tryptophan.

1. Meat can increase serotonin levels. A large amount of tryptophan is found in duck, rabbit, turkey and pork. Red meat, on the contrary, reduces the production of serotonin (beef, lamb).
2. Dairy products have a great effect on hormone production. Especially whole milk, cottage cheese and cheese.
3. Beans are also able to improve mood. The richest in tryptophan - beans, soybeans, lentils, peas.
4. Among the vegetables can be noted Bulgarian pepper and tomatoes.
5. Fruits and dried fruits, especially figs, grapes, banana, citrus.
6. All desserts. When sweets are consumed, serotonin will not last long in the blood, since cakes and chocolates are fast carbohydrates that break down in a few hours.
7. Chicken and quail eggs.
8. Most types of nuts.Most tryptophan is found in almonds, cashews, peanuts.
9. Tryptophan is also rich in seafood - caviar, sea fish, squids.
10. From cereals - wheat and buckwheat.

If you want to understand whether the decrease in serotonin production is related to your diet, try to analyze your diet. To do this, two or three weeks, write down everything that you eat. Compare your diet with the list provided - are there many products in it that affect the production of this hormone? It is worth noting that all preservatives and alcohol reduce serotonin levels.

During the selection of the diet should consider it on a sufficient amount of carbohydrates. The fact is that serotonin will not be produced if the body has a lack of carbohydrates. This can be seen in people who sit on the "protein" or "carbohydrate" diet.

How to increase serotonin levels in the body

It should be noted that the level of serotonin can be increased not only by changing the diet. There are many ways to help you increase the level of this hormone in a natural way.

1. Daylight. Very often, serotonin decreases with a lack of naturaldaylight. To fill this gap, you need more time to stay in the fresh air, especially during the daytime. On cloudy autumn and winter days try to find at least an hour for a walk between 11 and 3 o'clock in the afternoon. Organize your workplace and study place in such a way that it is illuminated by natural light. If this is not possible, choose fluorescent white lamps.
2. Treatment of dysbiosis. Interestingly, the intestinal condition is directly related to the production of serotonin. In order to adjust the work of the intestines and restore healthy microflora in it, you need to drink a course of lacto-and bifidobacteria. Along with this, eat more fermented milk products with live bacteria.
3. Night sleep. Scientists have found that the production of hormones in most cases occurs during a night's sleep. To stabilize serotonin in the blood should normalize sleep and rest. Go to bed no later than 11 hours - this is the best time to recuperate. If possible, do not work at night, do not sit at the TV until late. Daytime sleep will not compensate for the lack of serotonin.
4. Physical exercise. Accelerate the production of pleasure hormone will exercise. A still life makes the blood stagnate, all body processes slow down. Find any reason for playing sports, walk more on foot, ride a bike, organize trips, lead an active lifestyle.
5. Emotional calm. The suppressed state caused by a lack of serotonin blocks the production of the same serotonin. Such a vicious circle. Try to normalize the emotional background yourself. Practice yoga, meditation, and auto-training. Go to a psychotherapist, voice and speak all your problems and experiences. It may be worthwhile to pour the alarms onto the paper, describing them, and then burn the writing. There are many ways out of depression, use them.
6. Vitamins. Sometimes the level of serotonin is reduced due to the lack of vitamins that are involved in its synthesis. To raise the level of this hormone in the blood, you should take a complex of vitamins that contain folic acid, magnesium, B vitamins, omega-3 fatty acids. It is also useful to drink a course of fish oil for this purpose.
7. Smells. The level of serotonin in the body can be adjusted with the help of odors. Find a scent that you like. Coniferous shades, frankincense, citrus and lily of the valley contribute to the development of the hormone of pleasure.

Serotonin is directly dependent on the quality of our lives. Be active, eat right, find a hobby for yourself, do not be nervous over trifles, often walk in the fresh air - and then serotonin and mood will return to normal. Throw the spleen away and enjoy life!

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