Neurotransmitters are chemical molecules that allow neurons to communicate within themselves. The message is determined by the quality of this molecule by stimulating or inhibiting the post-synaptic neuron. Thus, serotonin or 5-hydroxytryptamine (5-HT) is also known as the good mood hormone. Let's take a look at what effects this chemical molecule can have on your behaviors.
To measure the levelof serotonin, some authors argue that its concentration can be measured by blood test or urine tests. Others dispute this method and claim that only a cerebrospinal fluid sample is really reliable. That said, it is still possible to roughly assess a serotonin deficiency by taking into consideration the various signals your body sends you.
What is serotonin used for?
Serotonin plays a role in regulating mood. It temporizes aggressiveness, inhibition, the relationship to suffering and the food drives.
A study has shown that in normal circumstances, rats and mice cohabit together smoothly. If their serotonin level is low, rats become aggressive and slaughter mice!
In addition, serotoninintervenes in sleep onset by calming the flow of parasitic thoughts and in pulsive eating behaviors directed toward sweetness especially at the end of the day.
A deficit in serotonin can lead todepression characterized by not only a fluctuating mood, a certain impulsiveness, irritability, but also by food cravings for sweet foods and finally by difficulties in falling asleep due to mental agitation.
Note also, that serotonin deficiency is sometimes linked to addictive (smoking, alcohol, gambling etc...) and aggressive behavior.
In some cases of violent suicide (following infanticide, for example), serotonin levels were extremely low. On the other hand, a child with low serotonin will be predisposed to criminal or suicidal behavior according to the results of the scientific study by the team of Dr. Markus Kruesi of the University of Illinois, Chicago.
How is serotonin produced?
La sérotonine est synthétisée à partir d’un acide aminé qui est nommé le triptophane. On dit alors qu’il est un précurseur de la sérotonine (entre autre). Il est donc indispensable et ne se trouve que dans l’alimentation. Étant un acide aminé, le triptophane n’est présent que dans la composition de certaines protéines. Pour que la production de sérotonine soit effective, le tryptophane doit être couplé avec des glucides. Ainsi, les aliments à privilégier sont la banane, le chocolat noir, le riz complet, les légumineuses, l’arachide puis la viande rouge, la volaille, le poisson et les œufs.
95% of serotonin is produced by the cells that make up the walls of the intestine, enterochromaffins, thanks to the presence of beneficial bacteria contained in the gut microbiota. This serotonin passes directly into the bloodstream and also plays a role in blood clotting in wounds.
How to increase your serotonin levels.
- Having a personalized diet enriched by taking adapted probiotics can be a good start.
- Limit refined sugars, sodas and energy drinks that damage the intestinal flora
- Being active is essential because it increases serotonin synthesis. sérotonine.
- Exposure to the sun to fill up on vitamin D
- supplement with safranal, a molecule extracted from saffron (see article on saffron and depression)
- Meditate to learn how to manage stress, which is a major disrupter of metabolic functions.
- Maintain positive thoughts, get a massage, go for a walk in nature
Serotonin and depression.
Some antidepressants allow serotonin reuptake to improve communication between neurons. This is the case of the famous Prozac.
Accompanying depression due to serotonin deficiency is not the same approach as accompanying dopaminergic depression. In the first case, the ends of the day are difficult, punctuated by mood swings, impatience, palpable irritability, a need for sweet compensation and marked insomnia. In the second case, it is the waking up that is complicated, there is a decrease in motivation and concentration, a difficulty in getting started in the morning, a general apathy, sometimes a flight into sleepetc...
In conclusion, serotonin is more than deserving of its nickname the feel-good hormone. However, it needs to be "fed" not only by what you put on your plate but also by your thoughts and lifestyle!