Serotonin for Healing

Serotonin is a neurotransmitter that plays a crucial role in the brain, known as the “happiness hormone” for its contributions to mental stability and relaxation. Below, we will explain the characteristics, benefits, symptoms of serotonin deficiency, and ways to increase serotonin levels in detail.

Characteristics of Serotonin

• Activated with Sunrise: Serotonin is most active within 2-3 hours after waking up and decreases in the afternoon. This improves morning wakefulness and facilitates smooth daily activities.
• Not Secreted During Non-REM Sleep: Serotonin is not secreted during non-REM sleep and helps regulate the wake-sleep rhythm.
• Produced from Tryptophan: Serotonin is generated from the essential amino acid tryptophan and vitamin B6. Tryptophan must be obtained from the diet.
• Role in the Prefrontal Cortex: Serotonin adjusts neural activity in the prefrontal cortex, influencing emotion and behavior control.

Benefits of Serotonin

• Mental Stability: Serotonin regulates the functions of dopamine and noradrenaline, maintaining mental stability.
• Relaxation Effect: Serotonin relaxes the mind and body, reducing stress.
• Improved Sleep Quality: Serotonin is a precursor to melatonin, the sleep hormone, and improves sleep quality.

Symptoms of Serotonin Deficiency

• Irritability and Anxiety: A lack of serotonin can increase irritability and anxiety, leading to mental instability.
• Depressive Symptoms: Serotonin deficiency is considered a cause of depression, leading to decreased motivation and concentration.
• Sleep Disorders: Serotonin deficiency can reduce sleep quality, causing insomnia or difficulty waking up.
• Increased Aggression: Lower serotonin levels can make individuals more prone to aggression.

Ways to Increase Serotonin

• Sunlight Exposure: Exposure to morning sunlight promotes serotonin synthesis. Especially effective is exposure to light with an intensity of over 2500 lux for more than 5 minutes.
• Rhythmic Exercises: Walking, jogging, stretching, and deep breathing promote serotonin secretion. However, it is most effective when done for 5-30 minutes; overdoing it can have the opposite effect.
• Chewing: Thorough chewing is similar to rhythmic exercise and promotes serotonin secretion.
• Meditation: Meditation with deep breathing activates serotonin.
• Showers: Showers that raise body temperature help switch from the parasympathetic to the sympathetic nervous system, aiding serotonin secretion.

Related Brain Substances

• Dopamine: A neurotransmitter that amplifies joy and pleasure, controlled by serotonin.
• Noradrenaline: Involved in neural excitement related to fear and surprise, regulated by serotonin.

Symptoms Caused by Low Serotonin Levels

• Obsessive-Compulsive Disorder and Panic Disorder: Abnormal serotonin levels are considered a cause of these mental disorders.
• Appetite and Vomiting Issues: Serotonin deficiency can lead to appetite loss or vomiting.
• Violent Behavior: Lower serotonin levels can increase tendencies toward violence.

Maintaining appropriate serotonin secretion involves sunlight exposure, rhythmic exercise, and a balanced diet. Incorporating these methods into daily life can achieve mental stability and relaxation effects.

Foods that Increase Serotonin

To generate serotonin, tryptophan, vitamin B6, and carbohydrates are necessary. It is recommended to actively consume foods rich in these nutrients.

Foods Rich in Tryptophan

• Bananas: A fruit rich in tryptophan that is easy to consume.
• Lean Fish (Tuna, Bonito): High in protein and rich in tryptophan.
• Dairy Products (Cheese, Milk, Yogurt): Contain tryptophan in casein protein.
• Soy Products (Tofu, Natto, Miso): Excellent sources of plant-based protein and tryptophan.
• Nuts (Cashews, Pistachios, Peanuts, Almonds, Walnuts): Easy to consume as a snack.
• Lean Meats (Tenderloin, Liver): Also rich in vitamin B6, aiding serotonin production.

Foods Rich in Vitamin B6

• Brown Rice: Rich in vitamin B6 and easy to incorporate as a staple food.
• Wheat Germ: High in vitamin B6, can be added to cereals or bread.
• Liver (Beef, Pork, Chicken): High in vitamin B6 and tryptophan.
• Lean Fish (Tuna, Bonito): Contains both tryptophan and vitamin B6.

Foods Rich in Carbohydrates

• Rice: Easy to incorporate as a staple food, aids in tryptophan absorption.
• Bread: Suitable for breakfast or snacks.
• Noodles: Enjoyable in various forms such as pasta or udon.

Specific Meal Examples

Breakfast

• Banana and Yogurt Smoothie: Mix banana, yogurt, and honey in a blender for a simple smoothie.
• Whole Wheat Bread and Cheese Sandwich: Balance nutrition by sandwiching cheese and vegetables in whole wheat bread.

Lunch

• Tofu and Vegetable Salad: A salad using tofu, tomatoes, avocado, and nuts, with a dressing made from olive oil and lemon juice.
• Tuna Steak: Simply grilled lean tuna with a lemon garnish.

Dinner

• Braised Chicken Liver: Stew chicken liver with onions to get a good intake of vitamin B6.
• Brown Rice with Natto: A simple and nutritious dish by pouring natto over brown rice.

Snacks

• Mixed Nuts: A mix of cashews, almonds, and pistachios as a snack.
• Cheese and Crackers: A simple way to intake tryptophan by putting cheese on crackers.

Incorporating these meals into your daily life can promote serotonin production, achieving mental stability and relaxation effects.