In today’s fast-paced and stressful world, many people struggle with low serotonin levels, which can lead to mood disorders, anxiety, and depression. But what causes this decline in serotonin, and what can be done to boost it? Let’s explore the reasons behind low serotonin and practical ways to enhance its production naturally.
Why Serotonin Levels May Be Low
- Chronic Stress: Prolonged stress is one of the leading contributors to low serotonin. Stressful situations cause the body to produce cortisol, a hormone that can deplete serotonin levels over time.
- Poor Diet: A diet lacking in essential nutrients, particularly those needed for serotonin production like tryptophan, can lead to lower levels. Processed foods and high sugar intake can also negatively impact serotonin production.
- Lack of Sunlight: Sunlight is vital for the production of serotonin. Limited exposure to natural light, especially in winter months or for those with indoor lifestyles, can reduce serotonin levels.
- Sleep Deprivation: Quality sleep is crucial for serotonin synthesis. Insufficient or irregular sleep patterns can disrupt the body’s ability to produce and regulate serotonin effectively.
- Sedentary Lifestyle: Physical activity stimulates the production of serotonin. A lack of exercise can lead to lower levels of this essential neurotransmitter.
- Underlying Health Conditions: Certain health conditions, including chronic inflammation, gut health issues, and hormonal imbalances, can impair serotonin production.
Connect: in person
Connect: real life human connections cannot be underestimated. Mirror neurons in our brains help us to connect with other people, they help us read lips and facial expressions. They also help us tune into our emotional intelligence helping read the mood and emotions of the person in front of you, much less easily done on a screen which has become our default method of communicating and meeting and which takes away the chance to receive the majority of communication signals – body language.
Real in person connection drives up not only seratonin but also oxytocin as well. Social connection drives contentment through an increase in these happy hormones which are really neurotransmitters.
Contribute: give
It’s well known that giving is better for you than receiving. Contribution is a great way to introduce this into your life. You don’t have to start volunteering at the local charity, unless you want to, but bringing behaviours into your day that deliver this sense of purpose to others, charity or philanthropy (which can be selfish too!) you choose, they drive those seratonin levels upwards.
Cope: damp down the cortisol
Coping skills can be leveraged when we lock in a few other lifestyle habits such as a good nights sleep, some kind of mindfulness whatever that means for you – I always suggest to keep it simple. Sit, and observe your thoughts or keep a journal are proven ways to do it simply.
Obviously movement is a key comnponent of looking after yourself and your seratonin production. It’s not fully understood how movement boosts seratonin prouction but the beneift your gut receives from movement is certainly ‘a thing.’ Movement is great at dampening cortisol levels and its effects, allowing seratonin to get a look in.
Cook: do it yourself
Seratonin can often be low when dopamine is elevated higher than is ideally healthy. How do we address this imbalance? Well we need a multi pronged approach but one of those prongs is nutrition.
Cook: 3 things that contribute to dopamine seratonin imbalance. Low tryptophan, high fructose, low omega 3’s.
Foods high in Tryptophan; think beef, lamb, poultry, nuts, seeds and dairy if you can tolerate it, are all trytophan rich and contribute to manufacture of seratonin.
Reduce your ultra processed food as much a possible because it contains fructose which in turn will reduce seratonin levels over time.
Work on eating food that is high in Omega 3 fatty acids, eggs, marine life and my favourite cod liver oil, this will keep your vitamin D levels healthy over winter as well!
By understanding the factors that contribute to low serotonin levels and incorporating these natural strategies into your daily routine, you can improve your mood and overall well-being. Remember, small lifestyle changes can make a big difference in boosting your serotonin levels and enhancing your quality of life.
If you want more and need some accountability along the way on your health journey, book in for a FREE chat and I can talk you through a strategy with you.