It is likely that for many, winter makes them feel sad or depressed, however, if we Google how to feel better we only find tips such as taking bubble baths and making face masks, but the reality is that there is much more to do.
Your happiness is influenced by many factors. Hormones and Brain Chemicals make a difference; for example, serotonin, a chemical that determines our mood.
Find out how to raise serotonin through diet .
What is serotonin and what is it for?
Serotonin is a neurotransmitter found in the brain, blood, and digestive system. It sends messages to the brain that give it the “order” to feel good. That is why it is called the “ happiness hormone .” It also helps us sleep, control cravings, and maintain regular digestion.
Studies are still not very clear yet on whether serotonin is responsible for good mood or if it only plays a critical role in regulating the nervous system. Unfortunately, it is also not possible to measure serotonin from blood tests .
Symptoms of depression due to low serotonin levels
- Depression or feeling sad
- I forget
- Irritability and impulsiveness
- Abnormal sleepiness
- Sleep without rest
- Low appetite
- Stomach upset
- Cravings for carbohydrates and sweets
Does Tryptophan Improve Mood?
It is often joked that tryptophan, an amino acid found in turkey and other meats puts you in a good mood. In fact, researchers have linked diets rich in tryptophan with feeling happier.
The truth is that the body uses tryptophan to create serotonin . Studies show that low tryptophan intake is linked to depression. So more tryptophan equals more serotonin and therefore better mood.
Diet and serotonin
Increasing your serotonin levels is not that simple. The brain has a protective covering called the blood-brain barrier, and tryptophan must wait to be admitted. However, research suggests that combining tryptophan with carbohydrates avoids this problem (Singh, 2016).
Since carbohydrates trigger insulin, and it accelerates the absorption of amino acids, to increase serotonin you must consume foods rich in tryptophan along with 25-30 grams of carbohydrates.
Foods rich in tryptophan to increase serotonin
Some people need supplements or antidepressants to get serotonin flowing, but there are some natural ways to boost this brain chemical thanks to these tryptophan-rich foods.
1. Eggs
Eggs, especially yolks, are rich in tryptophan. They are packed with amino acids and antioxidants like tyrosine, choline, biotin, and fatty acids like omega-3s.
Remember to combine it with a carbohydrate like oatmeal for maximum effect.
2. Pineapple
Pineapple is rich in tryptophan, it has serotonin and bromelain, an enzyme that reduces inflammation.
3. Bananas
Bananas are famous for their potassium content. The National Sleep Foundation recommends eating half a banana 1 hour before bedtime due to its tryptophan content. Since the fruit is already packed with carbohydrates, it’s a perfect match.
4. Salmon
Salmon is full of tryptophan . In addition to fueling your serotonin stores, it floods your body with omega-3 fatty acids, which reduce the risk of heart disease.
5. Tofu
Tofu is the best serotonin- boosting food for vegans. It is also one of the proteins that is recommended to distribute to cure the winter blues.
Combine tofu with calcium for a meal that will help you be happier and stronger.
6. Turkey
It is public knowledge that turkey is rich in tryptophan . And it also unleashes your serotonin potential.
7. Nuts
All nuts and seeds contain tryptophan . Studies show that a handful a day can help keep the oncologist and cardiologist away. Complete your snack with dehydrated fruit to add carbohydrates.
Additional tips to increase serotonin
1. Stay hydrated
Water keeps both the brain and the rest of the body running smoothly.
2. Stay active
Aerobic exercise releases endorphins and tryptophan in the bloodstream.
3. Sunbathe
Studies suggest that serotonin levels drop in winter . Sunlight seems to speed up the body’s production of serotonin.
There is more to investigate, but this connection of serotonin and sunlight could explain seasonal affective disorder (Sansone, 2013).
4. Take care of your microbiota
A healthy diet goes beyond foods rich in tryptophan. Studies indicate that a balanced diet could protect us against depression.
Processed foods full of artificial sweeteners and colors can ruin our gut bacteria, affecting mood and general well-being.
5. Give yourself massages
Research suggests that massage lowers cortisol . In a study of pregnant women with depression, 2 20-minute massages a week decreased their anxiety and increased serotonin after 4 months.
6. See a doctor
If you are reading this for serotonin boosters because everyday life feels like a struggle, you may be depressed. Talk to your doctor about antidepressants, supplements, and therapy options.
7. Use traditional antidepressants
Some people have lower levels of serotonin than others . This imbalance in brain chemistry leads to lack of motivation or irritability.
To fix this, Serotonin Reuptake Inhibitors (SSRIs) are often prescribed for people with low serotonin levels. These prevent serotonin from being reabsorbed too quickly, so serotonin stays around longer.
The most commonly used SSRIs to treat depression:
- Citalopram (Celexa)
- Escitalopram (Lexapro)
- Fluoxetine (Prozac)
- Paroxetine (Paxil, Pexeva)
- Sertraline (Zoloft)
- Vilazodona (Viibryd)
These pills increase serotonin in the bloodstream, but you don’t know yet if they do the same in the brain. A study in mice suggested that serotonin might have nothing to do with depression. Another study linked serotonin to stress.
On the other hand, serotonin also has an anti-inflammatory effect , and research has shown that those with depression have higher indicators of inflammation in blood tests.
8. Use tryptophan supplements
Tryptophan supplements are more powerful than turkey. That means these doses of tryptophan are more likely to cross the blood-brain barrier.
We leave you the best offers of tryptophan supplements
9. Consume probiotics
Consuming probiotics can increase tryptophan levels , which increases serotonin levels. They are also available in many foods, such as kombucha tea, tempeh, yogurt, kimchi, and sauerkraut.
10. Take 5-Hydroxytryptophan supplements
In 2013, a study suggested that 5-Hydroxytryptophan could be as effective as antidepressants (Purushottam, et al, 2013). Further research has not been promising, but it is still possible that this supplement has the power to enter the brain and boost serotonin production.
We leave you the best offers of 5-Hydroxytryptophan supplements
When to ask for help if you have depression
If you’re feeling sad, it may be time to call a doctor or make an appointment with a therapist. Mood disorders are complex. It takes more than a supplement or half a banana at night to treat depression.
After an appointment with a healthcare provider, you can start taking an SSRI or another antidepressant. Only a medical professional can provide you with a personalized plan for managing depression.
References
- Jangid, P., Malika, P., Singh, P., Sharma, M., Gulia, AKD (2013) Comparative study of efficacy of l-5-hydroxytryptophan and fluoxetine in patients presenting with first depressive episode. Asian Journal of Psychiatry . doi: https://doi.org/10.1016/j.ajp.2012.05.011
- Sansone, RA, Sansone, LA (2013) Sunshine, Serotonin, and Skin: A Partial Explanation for Seasonal Patterns in Psychopathology? Innovations in Clinical Neuroscience , 10 (7-8), 20-24.
- Singh, K. Nutrient and Stress Management (2016). Journal of Nutrition & Food Sciences Journal of Nutrition & Food Sciences . Doi: 10.4172 / 2155-9600.1000528
