Mental Health and Serotonin

Neurotransmitters are important chemicals involved in our brain’s wiring. We need our various neurotransmitters to be in a healthy balance in order for the brain to perform its many complex functions. Today’s article will focus primarily on serotonin, a particularly important neurotransmitter involved in regulating our mood, social behaviour, digestion, sleep and sexual drive & function.

80-90% of our body’s serotonin is actually found in the gut, where it has an important in regulating bowel function. The brain, however, must produce its own, as serotonin from the gut cannot pass into the brain. If serotonin levels are low in the brain, we may experience any of these symptoms:

• Depression, anxiety, pessimism, negativity, intense unhappiness

• Sleep disturbances. Typically we fall asleep OK, but wake easily & often so the quality of sleep is poor

• Aggression

• Obsessive Compulsive Disorder

• Increased sensitivity to pain

• Irritable bowel syndrome

• Cravings for carbs (the comfort foods such as bread & hot chips)

We need serotonin in order to experience feelings of happiness & calm; otherwise our feelings are confined to low, painful, unhappy, anxious emotions. A person with a serotonin- based depression is more intense, dark & anxious, where as a dopamine depression is more apathetic and tired & devoid of energy.

Stimulating serotonin production

Many anti-depressant medications work at increasing serotonin chemically; however, natural means can just as positive an effect:

• Tryptophan-rich foods improve serotonin production: think bananas, dates, meat, poultry & nuts

• Vitamin B6: taking high levels of this can markedly reduce symptoms of depression & anxiety, especially in the pre-menstrual phase.

• Herbal medicines: St John’s Wort has anti-depressant effects comparable to medication. Rhodiola is another beautiful herb to consider.

• Exercise: there are so many proven benefits to exercise; in particular its ability to boost serotonin levels. Even if it feels too hard to do, do it anyway.

• Bright light: Our ancestors spent much more time outdoors in the natural light than does our indoor generation, & light stimulates serotonin production.

It is important to remember that we don’t suddenly become happy just because we’ve got our serotonin sorted; it is but one part of the puzzle. We need to work at life to facilitate true happiness.