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Boosting Serotonin the Natural Way
 With
a lot being talked about
supplements
to boost serotonin level in the body, there is an earnest need to understand
it's role and look out for natural ways to enhance serotonin level in the body.
Serotonin is synthesized in serotonergic neurons in the central nervous system
(CNS) where it has numerous functions, including the regulation of mood,
appetite,
sleep, muscle contraction, and some cognitive functions including
memory and learning. About 80 to 90 percent of the human body's total
serotonin is located in the enterochromaffin cells in the gut, there it is used
to regulate intestinal movements.
Serotonin is made inside the body from the amino acid, tryptophan. This amino
acid is found in various food sources, and high amounts are found in
carbohydrates,
chocolate and other sweets. When a person ingests chocolate, the body converts
tryptophan, the building block into serotonin.
Serotonin is the neurotransmitter that sends satiety messages to your
brain. Optimum levels of serotonin ensure healthy gut-brain communication and
appetite control via the delivery of accurate satiety messages from the
digestive tract to the brain. Lack of serotonin leads to strong carbohydrate
cravings
that can lead to
weight
gain due to the overconsumption of
calories.
Besides there are certain conditions such as stress, PMS, and seasonal
depression decrease your brain's ability to manufacture serotonin. Lifestyle
variables such as diet and physical activity also determine the amount of
serotonin your body would be able produce.
The natural way to
enhance and maintain optimum serotonin levels is via,
-
 Getting
adequate exposure to sunlight on a daily basis. Studies have proven that
being exposed to light helps with
depression and stimulates serotonin production by counteracting the
production of melatonin�a hormone created by darkness that induces sleep.
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Daily exercise, thirty- forty minutes a day will boost serotonin
levels and support
weight loss. What�s more is that as people engage in regular exercise
they also naturally increase the growth of the hippocampus in the brain,
which positively affects peoples emotions and makes them feel good. You
don�t need to perform these 30 minutes of exercise all at once, however. You
can split them up into two groups of 15 minutes or three groups of 10
minutes if you�re short on time.
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Ensuring enough vitamin B6 in your diet. B6 helps to convert the
amino acid tryptophan into serotonin. Try to eat a
Mediterranean diet that is full of fish, fruit, vegetables, legumes and
nuts. Consisting of monounsaturated fats like olive oil, a Mediterranean
diet is high in
folates
and B6, which are helpful nutrients that stimulate serotonin conversion in
the body. This diet also advises a low amount of diary products, meats, and
alcohol.
-
 Avoiding
refined, processed foods that are either low in
fiber
or completely devoid of it. Refined foods tend to cause hike in insulin levels,
thereby disturbing body's hormonal balance. Also, such foods are high in
macronutrients (fats, carbohydrates, and protein) but low on micronutrients such
as vitamins, minerals, and
phytochemicals, which signal the brain to send messages. Fiber along with
sufficient amounts of micronutrients create feelings of satiety, thereby
decreasing hunger and appetite. The state of optimum nourishment also removes
the desire to overeat. You end up being trim, healthy, and happy.
-
Controlling mood swings- Practice some form of ritual,
meditation, relaxing exercises in order to control mood fluctuations.
Whole foods dietary approach initiates and supports detoxification, a vital,
life-sustaining metabolic process that triggers weight loss, strengthens
immunity, promotes healing, and improves moods and mental functions.
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There are medications known as selective serotonin reuptake inhibitors (SSRI�s)
that act as anti-depressants and help to boost serotonin levels. However, they
do come with side effects and can cause potentially dangerously high serotonin
levels in the brain.
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WF Team
Dated 5 January 2012
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