Serotonin is sometimes referred to as the happiness chemical because of its association with feelings of satisfaction and relaxation. The brain makes serotonin from nutrients in the diet and releases serotonin into the blood where one of its roles is to act as a natural anti-depressant. Decreased levels of serotonin are associated with food cravings, mood swings, depression and anxiety. Instead of fighting food cravings, satisfying the food craving with healthy foods works with the body's metabolism.
Function of Serotonin
Serotonin is a neurotransmitter, a chemical produced in the nervous system playing a role in regulating mood and emotion. Good nutrition provides the elements required by the body to produce serotonin. By limiting the amount of food eaten or not eating a healthy diet, the various biochemical processes in the body must compete for the nutrients leading to a decrease in production of neurotransmitters like serotonin. Serotonin is carried in the blood stream to target organs and reduces pain and produces relaxation.
Effects of Lower Levels of Serotonin
Not having enough serotonin available in the blood, can lead to a variety of illnesses associated with the regulation of mood and emotions ranging from mild to severe in interfering with daily life activities. Though serotonin may not be the single cause, depression, anxiety, symptoms of premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD), some eating disorders (like bulimia) and food cravings have been associated with decreased levels of serotonin.
Food Cravings
Scientific evidence shows satisfying a food craving for a comfort food leads to a cascade of reactions in the body. The food raises insulin concentration needed to process the carbohydrate, the amino acid concentration of tryptophan and making more of the necessary nutrient for the production of serotonin available to the brain. With the more serotonin available, the body reacts by feeling full, relaxed and the mood improves. The same mechanism allows for satisfying food craving with healthy choices instead of traditional comfort foods that are often high in concentrated sweets and fats.
Diet
Whatever the cause of the reduction in serotonin, whether related to limited intake of necessary nutrients, an imbalance in the production of serotonin or related to the luteal phase (right before the period) of the menstrual cycle, satisfying an associated food craving may improve mood. The best way to satisfy that craving is by making healthy food choices. Successful choices and techniques include incorporating complex-carbohydrate foods like whole grains, rice, pasta, vegetable and fruits. Eat small meals four to six times per day and do not skip meals. For overall health limit fat, caffeine, alcohol, sugar and salt intake.
Blood Testing
Though poor diet may be the underlying cause of mild depression and a good diet may improve the symptoms, physicians can determine cause and help by providing the best treatment. The physician uses a blood test to confirm abnormal serotonin levels or serotonin metabolism. The results might be reported as a 5-hydroxytryptamine level (5-HT) or serotonin test. A normal range for blood serotonin is 101-283 nanograms per milliliter (ng/mL). Abnormal blood serotonin levels can be treated with medications called Selective Serotonin Reuptake Inhibitors (SSRIs) often used to treat depression and anxiety.
Treatment for Decreased Serotonin Levels
As a specific class of antidepressant medications, the selective-serotonin reuptake inhibitors (SSRIs) are effective for treating depression, anxiety, some eating disorders and PMS. Two SSRIs, fluoxetine and sertraline, are FDA approved for the treatment of pre-menstrual dysphoric disorder. These medications are considered quite safe with mild adverse reactions like nausea, headache and diarrhea and may subside the longer the medication is taken. While these medications have received media attention in relation to violent actions performed by a few people while taking the medication, the complexity of underlying mental health issues (severe depression and other problems) for the individuals involved do not implicate SSRIs as the sole cause. Physicians maintain the effectiveness and safety of the class of medications for treatment.
References
- "Annals of the New York Academy of Sciences"; Nutrient imbalances in depressive disorders.Possible brain mechanisms; Wurtman RJ, O'Rourke D and Wurtman JJ; 1989
- "Patient Care"; Keeping up-to-date in treating premenstrual dysphoric disorder; Skolnik, Neil S. MD and Cohen, Harris B. MD; August 2003.
- 'Women's Health" Take a Load Off. Drayer, Lisa; May 2007
