Brain cells use transmitting molecules, called neurotransmitters, to communicate with each other. Serotonin is a neurotransmitter that modulates mood, appetite, sexual desire and sleep patterns. While certain antidepressants increase serotonin availability, the mood-altering effects of exercise suggest a potential link between physical activity and serotonin production.
Theories/Speculation
An article published in the November, 2003 edition of "Psychiatric News" details the research studies regarding the exercise/serotonin link. Manfred Spitzer, M.D., Ph.D., chair of the psychiatric hospital at the University of Ulm in Germany, selected 24 subjects with major depressive disorders and reported that the subjects improved their neuro-psychological task skills after performing a 30-minute aerobic workout. Spitzer speculates that the aerobic workout increased serotonin synthesis. He explained that aerobic endurance exercise, when performed for at least 30 minutes, increases the tryptophan concentration in the brain. Since tryptophan is a building block of serotonin, increased tryptophan may increase serotonin production.
Effects of Low Serotonin
Numerous research studies suggest a link between low serotonin levels and various physical and psychological ailments. A study published in the January 2010 issue of the "International Journal of Obesity" details the effects of low serotonin on weight gain. Lead author N. Uceyler reported that rats with low serotonin levels developed late-onset obesity. Carol Hart, who authored "The Secrets of Serotonin," explains that serotonin regulates appetite. As your serotonin levels rise, your brain sends a message to your stomach telling it that it has had enough to eat. Research published in the October 2009 edition of "PLoS Biology" indicates a link between low serotonin levels and diabetes. Ohio clinical psychologist Joseph M. Carver explains that low serotonin levels may decrease self-esteem and sexual desire, while disturbing sleep patterns.
Prevention/Solution
A well-designed fitness program may mitigate the negative consequences of low serotonin levels. Exercise mediates the consequences of over-eating by increasing caloric expenditure, but it may also control appetite and the tendency to overeat by raising serotonin levels. MayoClinic.com experts suggest that exercise is essential for controlling diabetes.
Types
While all types of exercise benefit the body, the existing research suggests that aerobic exercise works best for raising serotonin levels. The American College of Sports Medicine suggests at least 30 minutes of aerobic exercise on most days of the week. Vary the aerobic activity to prevent burnout and avoid overuse injuries.
Considerations
What you eat affects your ability to exercise. Fortunately, foods that increase your energy level and endurance also increase serotonin production. Judith Wurtman, a professor at the Massachusetts Institute of Technology, suggests that carbohydrates increase tryptophan production, which in turn increases serotonin levels.
References
- International Journal of Obesity: Lack of the serotonin transporter in mice reduces locomotor activity and leads to gender-dependent late onset obesity
- Secrets of Serotonin; Carol Hart: Appetite
- Journal of Psychiatry and Neuroscience: How to increase serotonin in the human brain without drugs
- Not Alone: Serotonin: From Bliss to Despair
- Psychiatrist.com: Benefits of Exercise for the Clinically Depressed
