Serotonin, the molecule of happiness



Our happiness does not depend only on what surrounds us; at its base there are also biological factors, including hormones and neurotransmitters such as serotonin .

This molecule is responsible for our feelings of satisfaction, optimism and, of course, happiness. When his blood concentrations are high, the mood is better; on the contrary, depression is associated with a reduction in its levels.

Not surprisingly, the most modern antidepressant drugs work by increasing the amount of serotonin available to brain cells.

Genes that influence serotonin levels

The levels of serotonin in our brain depend on the action of two genes :

> the first one (5-Httlpr) determines its distribution . There are two variants, one of which is associated with greater satisfaction for one's life;

> the second (Mao-A) controls its degradation . One of its variants is associated with the risk of forms of aggression; in women, low levels of expression of this variant are associated with a greater feeling of happiness.

However, genetics is not the only factor able to regulate the levels of this molecule.

Serotonin: where is it found in nature?

Taking the precursor of serotonin - the amino acid tryptophan - in purified form allows to increase the brain levels of this neurotransmitter.

Unfortunately, instead, it is not so easy to increase serotonin levels by exploiting its presence in food, as well as that of tryptophan.

Serotonin is present for example in bananas, which however are not actually useful for improving mood. In fact, once absorbed, serotonin cannot pass from the blood to the brain, where it should perform its action. The same problem is found with chocolate .

Even the idea of ​​increasing its levels by eating foods rich in tryptophan (such as cashews, walnuts, peanuts, almonds, sesame seeds, sunflower seeds and pumpkin seeds, cocoa and cereals - wheat, rice, corn) is not easy as one might hope.

The intake of α-lactalbumin - a milk protein that proportionately contains more tryptophan than most other proteins - has for example been associated with mood improvements. It is not realistic, however, to think of steadily increasing the amount of food tryptophan based on the intake of this protein.

In other cases the consumption of foods containing this amino acid is not always associated with an increase in brain levels of serotonin due to competition for transport in the brain between the so-called neutral amino acids. This natural mechanism is particularly influential when trying to increase the Tryptophan intake with protein-rich foods.

Among the neutral amino acids, tryptophan is the least abundant. Increased protein consumption will increase concentrations, but it will also increase those of the amino acids with which it must compete to be transported to the brain. Compared to them, it will tend to always be in the minority.

To this phenomenon, however, we must add the role played by the intake of antioxidants (particularly abundant in foods of vegetable origin), which can increase the flow of tryptophan in the brain, decreasing its degradation.

Finally, the composition of intestinal bacterial flora also seems to influence the availability of tryptophan.

These phenomena influence the possibility of significantly increasing serotonin, but this does not mean that food cannot play any role. In the past, interesting associations have been found between the intake of tryptophan of food origin and psychological well-being.

However, the situation seems more complex than one might imagine: carbohydrate consumption has also been associated with an increase in serotonin in the brain, but only if the meal has a limited protein content (less than 2%).

What helps serotonin

Then there are other factors that can help raise serotonin naturally.

The first is the light, already used as a remedy against seasonal depression: another good reason to spend more time outdoors not only in winter, but also in summer.

It also appears that physical activity can also help increase serotonin in the brain. Again, the benefits of this natural remedy are already being exploited in the treatment of depression.

Finally, the link between serotonin and happiness seems to be twofold: trying to improve one's mood, for example through psychotherapy, could help increase the levels of this precious neurotransmitter.

Too much serotonin: what causes it?

We must not forget that even the excesses of serotonin are dangerous . Its side effects include both physical ailments (such as tremors) and alterations in the psychological state.

Fortunately, however, these are problems associated mainly with the intake of drugs, while the natural excesses of serotonin are rare and associated not with food but with pathological conditions.

Serotonin, which method to choose to increase it?

In some cases, medications are needed to increase serotonin levels. It will be the doctor who determines whether it is appropriate to rely on remedies of this type.

In other cases, the best solution seems to be to act on the all-round lifestyle. It is good to remember that, to stay healthy with food, it is better not to rely on a single food considered super healthy but to guarantee a diet that is as varied and nutritionally balanced as possible.

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