Serotonin, What You Need To Know About The body’s Key To Health And Happiness
While this is an older post, the information in this article is still valid, relevant and a great resource:
We all know that sunny days, sweet treats, warm bread, and the
scent of vanilla make most of us feel better when we’ve got a
case of the blues, but the reason why is not common knowledge.
The answer lies deep in our nervous systems and the intricate
communication between nerve cells. Neurotransmitters, chemical
messengers that catalyze a myriad of metabolic functions, also
affect our moods and behaviors. Some calm the body, promote
digestion, and support good immunity while others are involved
in keeping memory sharp, triggering the fight or flight stress
response, and filling us with feelings of euphoria when we are
in love or engaging in daredevil behavior. There are many
neurotransmitters, but the body’s heavy hitters are serotonin,
dopamine, acetylcholine, norepinephrine, and GABA. All of
these are essential to life and well-being and work with each
other toward the body’s homeostasis or state of equilibrium.
Poor diet, unrelenting stress, too much coffee or sugar, not
enough physical activity, inadequate rest, and predisposed
genetic deficiency all contribute to neurotransmitter
dysfunction, especially that of serotonin. Inadequate or too
much serotonin—as well as impairment of how the body utilizes
it—has numerous consequences that can be the underlying factor
in depression, anxiety disorders, obesity, Seasonal Affective
Disorder (S.A.D.), premenstrual syndrome (PMS), Irritable
Bowel Syndrome (IBS), osteoporosis, chronic insomnia, low
energy, compromised immunity, even diseases of the
cardiovascular system.
Serotonin disruption can also play a vital role in the
insidious development of addiction, eating disorders such as
bulimia and anorexia, obsessive-compulsive disorders (OCD),
body dysmorphia, and other neuropsychological conditions. In
short, proper serotonin levels play a central role in our
quality of life, and we do not usually consider it until we
are in the grips of its shadow side. If the problem is not
addressed early, more and more unpleasant symptoms and
syndromes may manifest down the road, consequently affecting
other neurochemicals and body systems.
Serotonin is produced in the brain, but ninety-five percent of
this neurotransmitter is made and used in the digestive tract
along with twenty-nine other neurotransmitters. The human gut
is often referred to as our “second brain”, but medically, it
is called the enteric nervous system. No wonder our emotions
are so often accompanied by physical responses! What is even
more profound is the fact that good intestinal flora is
essential for adequate serotonin.
Pharmaceutical antibiotics are prescribed in near-reckless
proportions, and judging by the fact that it takes up to one
year to restore beneficial gut flora after a single round of
antibiotic use, it is not surprising that serotonin-related
conditions and syndromes both physical and “emotional” are
increasing at staggering rates. It is not uncommon for a
person who has gone through rounds of antibiotics over a
certain period of time to become clinically depressed, but the
connection is rarely recognized.
On the other side of the coin, too much serotonin can also be
a problem and contribute to digestive woes including nausea,
vomiting, and diarrhea. It can also be a contributing factor
in osteoporosis and certain types of heart disease. Since
serotonin is usually known to be a calming chemical in the
body, it is surprising to learn that too much of it can cause
certain types of depression and extreme anxiety.
Excessive serotonin leads to depletion of many other
neurotransmitters, especially dopamine, acetylcholine, and
norepinephrine. On the emotional front, too much of this
neurotransmitter can make one incredibly fearful of criticism,
easily yielding to anger, feelings of inadequacy, and sadness.
Prolonged lack of sleep can also contribute to serotonin
excess, which would explain why most people “lose it”
emotionally after a period of inadequate rest. Social
interaction becomes difficult, though the individual desires
it.
Too much serotonin can result by taking pharmaceutical
antidepressants in conjunction with each other or combined
with natural serotonin-affecting supplements, herbs, or even
foods that stimulate serotonin. A medical condition called
Serotonin Syndrome is also possible as a side effect of
antidepressants, and can be a very dangerous thing. Physical
symptoms can include trembling, sweating, vomiting, diarrhea,
fever, and seizures. In many cases, ginger is given to the
person afflicted to counteract the excessive serotonin in the
system.
It is a balancing act for many of us to bring this
neurochemical into balance. Putting these pieces together, one
cannot help but come to the conclusion that supporting and
harmonizing the body’s serotonin supply can be an integral
piece in achieving better health. Vitamins, herbs, clinical
aromatherapy, gentle exercise, Swedish massage, cranial-sacral
therapy, meditation, and finding alternatives for prescribed
antibiotics can all be mediators in our sometimes-rocky
relationship with serotonin and other vital neurotransmitters.
The following is a list of modalities, supplements, and tools
to better nourish the production and utilization of this
precious, life-enhancing neurochemical. Note: if you are
taking prescribed antidepressant medication, please consult
your doctor before taking any of the following:
Vitamins, Supplements, and Herbs
B6. This B vitamin is essential for nerve health and enzyme
production, which are both critical for regulating mood and
nourishing and balancing hormone levels, especially that of
the female reproductive system. All B vitamins are important
for neurotransmitter production and balance, but B6 is
essential for serotonin.
Inositol. Inositol, a B vitamin component much like what
bioflavonoids are to vitamin C, is a powerful yet gentle
supplement for the entire nervous system, including the brain.
There are few, if any, side effects with regular to high
doses. Inositol can be extremely helpful in the withdrawal of
drugs and alcohol, which is especially useful for repairing an
overwrought nervous system. Inositol is a reliable supplement
for serotonin deficiency and may be extremely helpful for
anxiety, panic attacks, trembling, insomnia, chronic pain
syndromes, and nervousness that is especially worse in the
morning hours and during the hormonal shifts of menstruation
and ovulation.
5-HTP (5-Hydroxytryptophan). Derived from the grafonia seed,
5-HTP is a natural amino acid involved in the conversion of
tryptophan to serotonin and melatonin. In Europe, 5-HTP is
sold by prescription under numerous trade names to treat major
depression. Here, in the United States, 5-HTP is sold as a
supplement, the most reliable being the enteric coated variety
that is not destroyed by stomach acid on its way to the small
intestine where it is utilized. 5-HTP is extremely helpful for
PMS, general anxiety, irritability, mild-moderate insomnia,
certain pain syndromes, and food cravings (carbs and sugar).
Damiana. Damiana, native to Mexico, is an aromatic herb mainly
used for sexual dysfunction, but its value goes way beyond the
reproductive system. Damiana increases neurotransmitter
production including serotonin and dopamine and is reliable in
reducing pain, easing anxiety, soothing digestive troubles,
and increasing pleasure.
Ginger root. Ginger is an ancient as well as modern remedy for
a plethora of ailments and powerful player in a
neurotransmitter production. In cases of too much serotonin in
the body, ginger is reliable in lowering it. In some people,
ginger helps decrease symptoms of depression and anxiety.
Individual chemistry is key, but this herb is definitely one
to consider.
Kava Kava Root. Kava kava root is a centuries-old Polynesian
herb used in ceremonial drinks as well as a libation in social
situations. It is a powerful sedative that not only affects
serotonin but other key players in the nervous system. It is
reliable for panic attacks, trouble sleeping, and digestive
distress related to “nerves.”
Lavender Flowers. Commonly grown for cosmetic and culinary
use, lavender flowers can also be made into a tea that will
naturally nourish the nervous system, namely serotonin
production and utilization. Smaller quantities are recommended
for calming the body, as larger doses prove to be stimulating.
Lemon Balm. A common garden herb, lemon balm (also called
melissa) is a gentle but reliable remedy to boost serotonin
levels in the body. It is highly useful for digestive upsets,
insomnia, nervousness, and depressive states.
Olive Leaf. Olive leaf is a wonderful alternative to
pharmaceutical antibiotics. It is the strongest antibiotic and
antiviral in the plant world and is a powerful warrior against
everything from malaria to viruses, the common cold to food
poisoning. It is excellent for all bacterial and viral
conditions as well as building good microbes in the gut, which
is essential for healthy levels of serotonin.
St. John’s Wort. St. John’s wort is an age-old herbal remedy
for melancholy, depression, and nervousness. It is valuable in
the production of not only serotonin but other
neurotransmitters such as dopamine and norepinephrine.
Foods
Foods that stimulate serotonin production include chocolate,
avocado, chicken, turkey and most protein sources, flaxseed,
sunflower seeds, sugar and all carbohydrates, wheat germ, and
dairy such as cheese and cottage cheese.
Clinical Aromatherapy/Essential Oils
Bergamot Essential Oil. Bergamot essential oil boosts
serotonin and is highly useful for depression and lowered
immunity. Add a drop or two to a tissue and inhale for 5-
minute intervals throughout the day.
Cacao Essential Oil. Essentially chocolate essential oil,
cacao stimulates both serotonin and dopamine production and is
a good oil to use to curb sugar cravings, ease despondency,
and increase feelings of enjoyment and pleasure. It is
especially beneficial for premenstrual-related food cravings
and sadness. Add a drop or two to a tissue and inhale for 5
minute intervals throughout the day.
Frankincense Essential Oil. Frankincense essential oil is a
wonderful ally for all forms of anxiety and is a key oil in
aromatherapy for brain and nervous system health. Frankincense
helps the body make and utilize serotonin and dopamine. Add a
drop or two to a tissue and inhale for 5-minute intervals
throughout the day. Frankincense essential oil can also be
applied to the soles of the feet for quick absorption and
results. Application: apply 3 drops of the essential oil to
each sole of the foot 1-2x a day. Allow to absorb before
putting on socks and do not shower for a few hours after
application.
Ginger Essential Oil. Ginger essential oil can be applied
undiluted to the soles of the feet for quick absorption in
cases of excessive serotonin. Ginger is an antagonist to the
neurotransmitter and can relieve severe anxiety, digestive
distress, and other symptoms springing from too much serotonin
in the body due to various factors. Application: apply 3 drops
of the essential oil to each sole of the foot 1-2 x a day.
Allow to absorb before putting on socks, and do not shower for
a few hours after application.
Lavender Essential Oil. Lavender essential oil, long
associated with calm feelings, is the CEO of essential oils
that stimulates serotonin production in the body. It can be
used to boost immunity, improve mood, promote sleep, quell
general anxiety, and even prevent anxiety from escalating to
panic. Add a drop or two to a tissue and inhale for 5-minute
intervals throughout the day. Lavender essential oil can also
be applied to the soles of the feet for quick absorption and
results. Application: apply 3 drops of the essential oil to
each sole of the foot 1-2x a day. Allow to absorb before
putting on socks and do not shower for a few hours after
application.
Neroli Essential Oil. Neroli essential oil reduces stress
hormones in the body and is known to increase serotonin. It is
almost unequaled in stopping trembling, anxiety, and nervous
agitation. It is also used to decrease symptoms of depression
and calm an overexcited state. Add a drop or two to a tissue
and inhale for 5-minute intervals throughout the day.
Roman Chamomile Essential Oil. Roman chamomile is a wonderful
ally for a stressed nervous system and can be inhaled to calm
emotions and accompanying, unpleasant physical responses. It
brightens the mood and outlook, soothes digestive storms, and
promotes a feeling of wellbeing and hope. Add a drop or two to
a tissue and inhale for 5-minute intervals throughout the day.
Sandalwood Essential Oil. Much like frankincense, sandalwood
is a deeply nourishing oil for the entire nervous system. Add
a drop or two to a tissue and inhale for 5-minute intervals
throughout the day. Sandalwood essential oil can also be
applied to the soles of the feet for quick absorption and
results. Application: apply 3 drops of the essential oil to
each sole of the foot 1-2 x a day. Allow to absorb before
putting on socks and do not shower for a few hours after
application.
Sweet Orange Essential Oil. Sweet orange oil is highly useful
for decreasing obsessive thoughts and/or behaviors, calming
the body, and promoting serotonin and other neurotransmitters.
It also quells anxiety, chronic worry, and feelings of dread.
Sweet orange oil also elevates the mood and combats
depression. Add a drop or two to a tissue and inhale for 5-
minute intervals throughout the day.
Ylang Ylang Essential Oil. Ylang ylang essential oil
unsurpassed for calming excitatory neurotransmitters and
kicking in calming neurochemicals like serotonin. It also
regulates adrenaline in the body. Add a drop to a tissue and
inhale for 5-minute intervals throughout the day, but no more
than 2-3 times or a headache may result. Ylang ylang essential
oil can also be applied to the soles of the feet for quick
absorption and results. Application: apply 3 drops of the
essential oil to each sole of the foot 1-2 x a day. Allow to
absorb before putting on socks and do not shower for a few
hours after application.
Lifestyle Changes
One can do everything right to have better nervous system
health, but without positive, serotonin-friendly lifestyle
changes, the body and mind will always fall short of reaching
homeostasis. In the quest for serotonin balance, don’t forget
to:
Get more rest. 8 or more hours of sleep a night and periods of
non-doing during the day are critical in normalizing
neurotransmitters and boosting immunity. Non-doing means
designating 5-minute intervals to one-hour timeslots to doing
nothing but lying back and zoning out without guilt.
Insomniacs might find it surprising that non-doing during the
day promotes better sleep at night.
Unplug. from the computer, cell phone, iPad, radio, etc.
Electronic screens and noise all negatively affect the brain
and its chemical activity. Using devices non-stop contributes
to neurotransmitter disruption.
Get out into nature. It is proven that being outside,
especially in sunlight, or looking out a window onto greenery
instantly boosts neurotransmitters. When you are outside,
breathe deeply, notice the beauty around you, and take in the
soothing sounds of birds, water, or wind.
Do more gentle exercises. Working out in the gym, running for
miles, or taking high-energy exercise classes boost
stimulating nerotransmitters like dopamine and
norepinephrine, but our friend serotonin needs yoga, creative
movement, ballet, tai chi, qigong, and deep breath work to be
utilized in the body.
Receive more massage and bodywork. Swedish massage is known to
boost serotonin and other calming chemicals in the body by
triggering the autonomic (fight or flight) nervous system to
yield to the parasympathetic (rest and digest mode). If you
want to stimulate serotonin, avoid deep tissue work or more
aggressive modalities. Opt for flowing, gentle massage,
preferably set to beautiful music.
Listen to calming music and nature sounds. Ditch the driving
percussion of rock music once in a while for more calming
music. Even better, listen to real or recorded nature sounds
including birdsong, ocean waves, crickets, gentle wind, or
streams.
Whatever way you choose to boost serotonin and other calming
neurotransmitters, nature will work with your unique
chemistry, and it won’t take long for you to know what works
best for your body and psyche. Happiness and well-being are
indeed rooted in the physical; the more harmonious we are on
this level, the more harmonious on every other level, even in
the face of adversity and stress. With serotonin on our side,
come what may- we can be ready!
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