Serotonin is a chemical needed for many bodily functions, including mood, appetite and sleep regulation. Along with other neurotransmitters like norepinephrine and dopamine, serotonin helps transmit nerve impulses in the brain that influence cognition and mood. Vigorous exercise helps temporarily boost serotonin levels to reduce symptoms of depression and anxiety. Understanding the link between exercise and serotonin allows you to optimize levels of the neurotransmitter with a workout plan that's right for you.
Characteristics
Serotonin is derived from the amino acid tryptophan, which is abundant in foods like turkey, dairy products and chocolate. It plays a role in sleep cycles, appetite regulation and many other vital bodily functions as well as mood and cognition. Low levels of serotonin have been linked to increased risk of depression and other mental health conditions. For this reason, medications that increase serotonin, such as selective serotonin reuptake inhibitors, are frequently prescribed to treat depression.
Exercise Benefits
Vigorous exercise may be beneficial for boosting serotonin levels. According to the "Journal of Psychiatry and Neuroscience," exercise increases serotonin in brain regions like the cortex and hippocampus, resulting in antidepressant and anti-anxiety effects. As an added bonus, increased levels of the serotonin precursor tryptophan have been found in the brain after exercise. Stress reduction and improved self-esteem are other benefits of regular exercise.
Limitations
Exercise is not a cure for depression. "Reuters Health" warns that the effects of exercise on depression are modest and usually fade when fitness programs are terminated. Attempting to replace antidepressant medications with exercise alone can result in serious complications, including worsening of depression symptoms like sadness and suicidal thoughts.
Methods
Healthy adults need 30 minutes of moderate-intensity exercise daily for optimal health. Choose activities you find enjoyable, such as gardening or dancing, to meet your exercise goals. Breaking physical activity into shorter periods of 10 minutes apiece can make exercising easier and more convenient. Finding ways to incorporate physical activity into your daily routine, such as walking on your lunch break or cycling to work, is another way to increase exercise and optimize serotonin levels.
Safety Considerations
Exercise is only one of the many factors that can affect serotonin. To prevent serious complications, never stop taking antidepressants or other psychiatric medications abruptly without asking a medical professional. Talk to your doctor before starting an exercise program if you suffer from chronic health conditions like arthritis or heart disease to prevent injury.
