Serotonin Generates Well-Being
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Serotonin Generates Well-Being
Serotonin is a compound made in our brain that is vital for maintaining a healthy appetite, sound sleep, and feelings of well-being (Smith, 2020, p. 179). It signals satiety as we are finishing our meals and is used by the body to make melatonin, the hormone that governs the sleep-wake cycle. Stress and lack of sunlight, physical activity, and foods containing the amino acid L-tryptophan lower serotonin levels. On the other hand, relaxation, 10 to 15 minutes of sunlight each day, and regular exercise increase serotonin levels (Cleveland Clinic, 2022). We can also improve our serotonin by eating foods that are rich in L-tryptophan, including: turkey, cheese, chicken, eggs, red meats, nuts, beans, and grains (Murray & Pizzorno, 2005, p. 68; Smith, 2020, p. 180).
Fundamental to the biochemical messaging of our nervous system, serotonin-producing neurons comprise the largest and most complex system in the human brain. “Indeed, virtually every cell in the brain is close to a serotonergic fiber, and nearly all behaviors as well as many other brain functions are regulated by serotonin” (Berger & Gray, 2018). Most of the serotonin is released in the digestive system where the intestinal microbiota influences its pathways and concentration. In the gut, serotonin supports peristalsis (the involuntary waves of muscle contractions that move our food through the gastrointestinal tract) and the assimilation and absorption of nutrients. While traveling on the brain-gut axis and to each of our organs, serotonin nurtures harmony within the body.
Serotonin is a compound made in our brain that is vital for maintaining a healthy appetite, sound sleep, and feelings of well-being (Smith, 2020, p. 179). It signals satiety as we are finishing our meals and is used by the body to make melatonin, the hormone that governs the sleep-wake cycle. Stress and lack of sunlight, physical activity, and foods containing the amino acid L-tryptophan lower serotonin levels. On the other hand, relaxation, 10 to 15 minutes of sunlight each day, and regular exercise increase serotonin levels (Cleveland Clinic, 2022). We can also improve our serotonin by eating foods that are rich in L-tryptophan, including: turkey, cheese, chicken, eggs, red meats, nuts, beans, and grains (Murray & Pizzorno, 2005, p. 68; Smith, 2020, p. 180).
Fundamental to the biochemical messaging of our nervous system, serotonin-producing neurons comprise the largest and most complex system in the human brain. “Indeed, virtually every cell in the brain is close to a serotonergic fiber, and nearly all behaviors as well as many other brain functions are regulated by serotonin” (Berger & Gray, 2018). Most of the serotonin is released in the digestive system where the intestinal microbiota influences its pathways and concentration. In the gut, serotonin supports peristalsis (the involuntary waves of muscle contractions that move our food through the gastrointestinal tract) and the assimilation and absorption of nutrients. While traveling on the brain-gut axis and to each of our organs, serotonin nurtures harmony within the body.
References
Berger, M. & Gray, J. (2018). The expanded biology of serotonin. Annual Review of Medicine. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5864293/#:~:text=In%20the%20central%20nervous%20system,system%20in%20the%20human%20brain.,1,2 and Bryan L. Roth3.
Cleveland Clinic. (2022). Serotonin overview. Retrieved from: https://my.clevelandclinic.org/health/articles/22572-serotonin#:~:text=Serotonin%20is%20a%20chemical%20that,blood%20clotting%20and%20sexual%20desire.
Murray, M., Pizzorno, J. (2005). The Encyclopedia of Healing Foods. New York, NY: Atria Books.
Smith, P. W. (2020). What You Must Know About Vitamins, Minerals, Herbs, and So Much More. (2nd Edition). Garden City Park, NY: Square One Publishers.
Berger, M. & Gray, J. (2018). The expanded biology of serotonin. Annual Review of Medicine. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5864293/#:~:text=In%20the%20central%20nervous%20system,system%20in%20the%20human%20brain.,1,2 and Bryan L. Roth3.
Cleveland Clinic. (2022). Serotonin overview. Retrieved from: https://my.clevelandclinic.org/health/articles/22572-serotonin#:~:text=Serotonin%20is%20a%20chemical%20that,blood%20clotting%20and%20sexual%20desire.
Murray, M., Pizzorno, J. (2005). The Encyclopedia of Healing Foods. New York, NY: Atria Books.
Smith, P. W. (2020). What You Must Know About Vitamins, Minerals, Herbs, and So Much More. (2nd Edition). Garden City Park, NY: Square One Publishers.
Amy Wing, Holistic Health Educator,
Nature’s Hearth
Website: www.naturesheart.net
Email: ajw.habitat@gmail.com
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