Educate yourself
Where does happiness come from, and why do we feel depressed?
Our bodies produce hormones that contribute to happiness, namely dopamine and serotonin. We experience happiness when these hormones are in balance; however, deficiencies in these hormones can lead to various negative effects, such as anxiety, depression, digestive issues, and more.
Dopamine and serotonin serve distinct functions. Dopamine controls body movements and coordination, while serotonin helps regulate digestive functions, including bowel movement and appetite. Dopamine triggers feelings of hunger as it is involved in energy use, whereas serotonin can suppress that feeling. Dopamine is primarily stored in the brain, while serotonin is mostly found in the gut. We will soon discuss how healing your gut can naturally balance your serotonin levels.
How is serotonin made? Our bodies produce a chemical called 5-HTP, which is not found in the foods we eat. Instead, the body synthesizes 5-HTP from the essential amino acid L-tryptophan, which is found in many foods and can only be obtained through diet, it is then converted into serotonin. About 95% of the serotonin in your body is produced in the gastrointestinal track. The rest is produced by your central nervous system. Therefore, both the nervous system and the gut are the main focus for serotonin production. To regulate these two systems, simply consuming foods rich in tryptophan is not enough. Several factors can lead to low serotonin levels, and it's important to identify the root causes. These factors include:
- Chronic stress
- Nutritional deficiencies
- Digestive issues
- Certain medications
- Hormonal changes
- Lack of sunlight
These factors can disrupt serotonin receptors, blocking their ability to facilitate communication between the brain and different body parts, which is essential for adapting to both internal and external environmental conditions. Consequently, the body may struggle to produce 5-HTP on its own.
When a person lacks serotonin in the brain, they may turn to pleasure-seeking behaviors, which provide a dopamine rush. Another main distinction between dopamine and serotonin is that dopamine can be released in response to various activities, from thrill-seeking adventures to indulging in an ice cream cone, resulting in a temporary sense of pleasure. In contrast, serotonin creates a long-lasting feeling of happiness and well-being when released into the brain. To increase serotonin levels, one needs to focus on larger shifts in diet and lifestyle rather than quick fixes like adventurous activities or binge eating.
As stated earlier, serotonin is stored in the gut, which means a happy gut contributes to a happy mind. Serotonin receptors can only function properly when there is enough serotonin present. These receptors enable the transmission of signals from the gut to the brain. This concept relates to the idea of the gut-brain axis. Your brain is directly linked to your digestive tract, so when the brain is unhappy, the gut is affected, and vice versa.
So, we know that healing your gut involves more than just consuming the right foods, digestion can be impaired even if one eats healthily. And factors such as lack of sleep, insufficient exercise, inadequate sun exposure, and stress also play a vital role.
Let’s explore the many ways we can begin to heal the gut and start increasing serotonin levels.
To initiate dietary changes, we should consider eating more tryptophan-containing foods to help the body naturally produce 5-HTP. These foods include:
- Salmon
- Eggs
- Unprocessed natural cheese
- Turkey
- Tofu
- Pineapples
- Nuts, oats, and seeds
In addition to a healthy diet and specific serotonin-boosting foods, we can continue to heal the gut and directly boost our serotonin levels by:
- Getting more sunlight
- Increasing physical activity
- Lowering stress levels through practices like meditation, yoga, and mindfulness
- Receiving massages
- Testing hormone levels
- Possibly reducing certain medications
- Engaging in actions that aid the movement of your digestive tract, such as; eating fiber-rich foods, ensuring regular physical activity, applying topical castor oil on the belly, and drinking green tea
- Ensuring quality sleep and possibly taking sleep aid supplements
- Checking for deficiencies in omega-3s, vitamin D, and B vitamins, and taking supplements if needed
Implementing these strategies will help regulate your body’s systems. Additionally, sleep and sunlight help regulate your circadian rhythm, which in turn supports the production of serotonin as well.
Now we understand that without a regulated body system our hormone receptors can become unbalanced, causing an abruption to signal transmission. Intrestingly, our hormone receptors also aid in the regulation of gene expression. This means that if you have a genetic predisposition to certain diseases or mental illnesses, as well as specific physical body types and hormonal changes, maintaining a healthy gut and keeping your serotonin levels balanced can actually positively influence gene expression in your body.
There are also supplements available for 5-HTP, which can help balance serotonin levels as you make lifestyle changes. Since serotonin has a long-term effect on the brain, the process of experiencing happiness from this hormone is more complex than with dopamine. It requires effort, and it may help to reward yourself with small dopamine hits of pleasure along the way to stay motivated on your journey to wellness.
Lastly, Be mindful of any dopamine-seeking habits you may have adopted to boost pleasure when your serotonin levels were low. Understanding that habits like binge eating or cravings for junk food stemmed from low serotonin can help you release any associated guilt. Instead, focus on addressing the core issue by revitalizing your brain with long-lasting happiness through nourishing, healthful habits.