Serotonin
Serotonin is a neurotransmitter known as the happiness hormone, but it also fulfills many other important functions in the body. Serotonin has an influence on the following things, among others:
- The mood and the general feeling of wellbeing.
- The cognitive abilities of the brain.
- The brain's reward system that provides motivation.
- A person's ability to learn.
- The regulation of digestion.
- The wound closure in the event of an injury.
- The bone density.
- Sexual functions, including libido.
A balanced serotonin balance is therefore essential for health. A lack of serotonin is therefore associated with many symptoms.
- Bad memory
- Bad mood
- insomnia
- Strakes craving for sweet food
- Low self-confidence
- Anxiety disorders
- aggressions
A deep serotonin level is often associated with Selective serotonin reuptake inhibitors (SSRI) treated. However, since these represent a strong intervention in the brain chemistry and often have many undesirable side effects, many people wonder whether there are also natural ways to increase the serotonin level. Current research shows that there are potentially different ways to get more serotonin without the help of drugs, but we do not yet fully understand many connections and are still current research topics. The most frequently mentioned options are:
- Mood improvement: While serotonin directly improves mood, the relationship seems to go the other way too. Psychotherapy or conscious work on satisfaction and mindfulness can be a means of doing this.
- Sports: Exercise or other physical activity can have antidepressant effects and is believed to increase serotonin production.
- Nutrition: The amino acid Tryptophan is a precursor to serotonin, which the body needs for production. It can be obtained from food, either naturally (in tree nuts, for example) or as a dietary supplement, and can help increase serotonin levels.
- Sunlight: Sunlight or so-called artificial suns are used to treat seasonal depression.
Sunlight and serotonin
Many people intuitively have the feeling that the sun makes them happy. But research also shows that there is likely a direct link between sun exposure and a person's wellbeing. In Central and Northern Europe we have much less sun exposure in winter and as a consequence many people with one Seasonal depression. In contrast to many other effects that sunlight has, in this case primarily visible light and UVA radiation are relevant. It is not known that UVB has any effect on serotonin production. So to support a healthy serotonin balance, you should regularly expose yourself to sunlight or a daylight lamp. Because the UVB antail is not relevant, this can also be done in the morning when the UVB radiation is not yet so strong.
Sources:
- Sunlight and Serotonin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3779905/
- UVA radiation and serotonin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC113771/
- What is Serotonin and what does it do ?: https://www.medicalnewstoday.com/articles/232248#function
- Effect of sunlight and season on serotonin turnover in the brain: https://www.sciencedirect.com/science/article/abs/pii/S0140673602117375
