How To Avoid Depression Due To Lack Of Serotonin

To keep our serotonin levels stable, we must consume foods that favor its production and, in addition, combine them with good habits that also promote it, such as physical exercise

The serotonin is a chemical produced by the human body, which transmits signals between nerves and functions as a neurotransmitter. Finally, it is synthesized from tryptophan. Experts consider that its main function is to keep the mood in balance. Therefore, its deficiency could lead to depression.

It is also thought to be involved in the contraction of smooth muscle, the transmission of nerve impulses, and the regulation of circadian rhythms. It is produced in greater amounts in the gastrointestinal tract, but can also be found in blood platelets, the brain, and the central nervous system.

Since its amounts are abundant in the body, it is considered to have a strong influence on a wide variety of physical and psychological functions. For example, when its levels drop dramatically, it causes negative moods such as irritability, stress, and depression. The latter is quite worrying because it can worsen over the days until it becomes a disease.

What are the symptoms of serotonin deficiency?

The deficiency of this neurotransmitter usually has several consequences in physical and mental health, although it is sometimes difficult to identify it. However, when it leads to depression, it generates a variety of symptoms. In this sense, signals such as:

• The constant negativity
• The feeling of anxiety
• Negative thoughts; even death or suicide
• Impatience or irritability
• The state of deep sadness and unhappiness
• Low self-esteem and lack of confidence
• The fear
• Difficulties falling asleep

What causes a decrease in serotonin levels?

Serotonin levels decrease when insufficient sources of tryptophan and other essential nutrients such as vitamins and minerals are added to the diet. It is common to have difficulties in its production due to excessive consumption of alcohol, caffeine or artificial sweeteners.

Chronic stress, anxiety, and similar emotions prevent the brain from producing the necessary amount of this neurotransmitter. Since this substance is stimulated by sunlight, it is common that during the winter there is more tendency to depression.

How to increase serotonin levels to fight depression?

One of the main keys to fighting depression and stimulating serotonin production is adding some special foods to the diet. These increase the feeling of well-being and provide some additional benefits to the body.

1. Blue fish

The proteins and essential fatty acids in oily fish increase the production of this neurotransmitter and reduce inflammation that blocks its activity. Recommended include:

• Mackerel
• The salmon
• The tuna
• The anchovy
• The sardine

2. Meat

The moderate consumption of meat provides the body with an abundant amount of proteins and carbohydrates that facilitate the absorption of tryptophan. Meats such as chicken, turkey, and pork contain large amounts of this amino acid.

3 eggs

The egg, especially the yolk, is rich in tryptophan and essential minerals that improve mood.

4. Dairy products

Milk and its derivatives increase the feeling of well-being and decrease the cortisol levels that predominate in stress and depression. They are a significant source of essential amino acids, with tryptophan standing out. Enjoy dairy like:

• Cheddar cheese
• Swiss cheese
• Greek yogurt
• Milk
• The kumis

5. Legumes

Legumes are excellent alternatives to improve mood and reduce depression. They are a source of protein, fiber, and vitamins and minerals that increase serotonin levels in the brain.

6. Nuts

A handful of nuts reduces stress, depression and feelings of fatigue. Its essential fatty acids give energy to the body and improve physical and mental performance. It is a good source of magnesium, a mineral that promotes relaxation in the body to mitigate the effects of stress and combat sleep problems.

7. Chocolate

Chocolate is the quintessential food to relieve depression and all kinds of emotional difficulties. This contains the perfect dose of tryptophan, especially when it is made with more than 60% bitter cocoa. It is also a significant source of antioxidants, molecules that inhibit the negative effects of free radicals.

Conclusions

In conclusion, despite the fact that depression is influenced by many factors, adequate levels of serotonin are essential to overcome it. This can be obtained through diet and the continuous practice of good habits such as meditation and exercise.