Serotonin, a neurotransmitter found in the human body, is synthesized from tryptophan, an amino acid found in protein-rich foods. Serotonin is found in the central nervous system, blood vessels and the intestinal tract of the human body.
Neurotransmitters
There are more than 50 identified neurotransmitters, and research has linked several of them to mental health. Serotonin is so influential in the body that when it is out of balance, the function of the brain changes. When your levels are too low, you may suffer from depression, anxiety, irregular appetite, poor sleep habits, aggression and an increase in pain sensation.
Receptors
Receptors are molecular structures that bind with a specific substance to cause a response. Serotonin has about 15 different receptors. The binding to the serotonin is what causes impulses to travel through the central nervous system. The serotonin that is not bound to a receptor is reabsorbed by neurons to maintain a balance. The serotonin receptors are typically what is targeted by prescription medications in combating disorders such as depression. However, there are many people who do not like to take prescription medications. There are also those for whom these types of medications are contraindicated, leading them to look for natural ways to tackle their health issues.
Exercise
The benefits of exercise are numerous. When performed regularly, it reduces the risk of many chronic conditions, assists in maintaining a healthy weight, and research shows that it elevates serotonin levels. It has been suggested that daily, vigorous exercise is the most effective way to increase serotonin levels. Studies have shown that the effect can last for days after exercise.
Depression
The most obvious symptom of decreased serotonin levels is depressed mood. Therefore, exercise may be a great first line of defense in treating depression. The mechanism of how exactly exercise affects mood is still being researched as of 2010. But one theory is that exercise stimulates the release of serotonin from its neuron, and this increased availability is what elevates mood. If you suffer from mild, moderate or severe depression, you may want to talk to your physician about incorporating exercise into your treatment regimen.
Nutrition
In addition to exercise, there are other ways to naturally increase serotonin levels. Ingesting vitamin C helps in the conversion of tryptophan into serotonin. Carbohydrates also have a calming effect on the brain. A diet high in omega-3 fatty acids, such as those found in fish oil, also have a positive effect on serotonin levels. Too much caffeine or alcohol decreases serotonin levels, so reducing your intake of those substances will help combat low levels.
