Serotonin

If our body levels of Serotonin fall, we succumb to depression.

When levels are high, we feel happier, calmer and more relaxed.

How does Serotonin work – and how can we boost levels naturally?


Serotonin is a neurotransmitter, which means it’s a brain chemical responsible for carrying messages between cells, messages that enable us to think, to move, to perceive – to live. Under normal circumstances, a tiny 10mg circulate in the body. Yet if this amount drops, or the serotonin malfunctions, the effect can be profound.

The body’s organs and cells are in constant communication with each other. Special chemical ‘ couriers ‘ transport these messages, including hormones and neurotransmitters like serotonin. These messengers pass signals from one cell to another by interacting with special ‘ gate-keeper ‘ molecules known as receptors. Each messenger molecule is able to unlock and activate only one specific receptor type; serotonin, however, has the power to unlock at least 14 different receptors. Once the messenger has gained entry to the right receptor, that receptor triggers a series of responses within the cell, which may then release its own messengers to transmit the information to still more cells.

MOOD SWINGS:
One of the most recognisable symptoms of malfunctioning serotonin is low mood or depression, both mild or serious. In normal conditions, serotonin constantly balances and adjusts our moods. Sometimes it’s appropriate to cry, sometimes we need to be cautious; whatever, serotonin stabilises us so that we can cope. When serotonin levels are low, so is our mood. And, when something devastating occurs in our lives – perhaps a death or job redundancy – our brain responds by lowering serotonin activity. Interestingly, this also appears to work in reverse: low moods can lead to low serotonin levels.

Certain anti-depressant drugs such as Prozac are called Serotonin Reuptake Inhibitors (SRIs). They work by
manipulating the serotonin system. Normally, if the serotonin released from the cells is not used up in processes such as generating thoughts and feelings, it is reabsorbed by the cells. SRI drugs work by prolonging the amount of time serotonin spends in the synapse between nerve cells. Depression is relieved because the neurotransmitter is available to the target site long enough to achieve a good balance of brain chemistry.

BOOSTING SEROTONIN LEVELS WITHOUT DRUGS:
Serotonin is produced by the digestive process, so you cannot take serotonin supplements. However, you can make
lifestyle and dietary adjustments to guard against serotonin fluctuations that undermine wellbeing.

THINK POSITIVE:
· Sounds corny, but the first thing to do is to think happy thoughts. Replace every ‘down’ thought with a
positive one. You cannot hold two thoughts in your mind at once. Learn to swap the negative with a positive. It takes practice but stick with it.

CARBO-LOAD:
Eating carbohydrates is an effective way to increase serotonin. However, they must not be the processed junk food variety. You need complex carbohydrates, such as whole-grains, wholemeal pasta and brown rice. Fruits and vegetables are also important for their nutrient and fibre content. Carbohydrate cravers and people with bingeing problems are less likely to gain weight if they concentrate on unprocessed carbohydrates low in added fat and sugar, eaten as close to their natural state as possible.

HERE IS THE SEROTONIN-SUPPORTING EATING PLAN:
*Fruit and wholegrain cereal for breakfast.
*Starch and vegetables for lunch.
The starch can be wholemeal bread, wholemeal pasta ( but not with a creamy sauce ), brown rice, wholegrains or potatoes. Combine beans, peas and barley with vegetables for delicious, nutritious winter soups.
*Between-meal snacks of fruit to suppress appetite and keep mood elevated. If you need a quick but sustained mood/energy boost, combine fruit with a low-fat whole-meal biscuit, muffin or cracker.

FORM MODERATE AEROBIC EXERCISE REGULARLY:
Regular exercise increases brain serotonin production and activity, an effect which lasts for many weeks after exercise stops.

LAUGH, AS OFTEN AS YOU CAN:
Tape the funniest comedies on television and relax and enjoy one each night. Laugh at yourself in the mirror; to lunch with friends or attend a party, and share some belly laughs.

INDULGE IN REGULAR MASSAGES:
Meditate daily for a few minutes.
Regularly perform yoga or stretching routines.

GET A LIFE!
Make it exciting, stimulating and fun.
If it’s more like the ‘ vale of tears ‘ that old-time fire-and-brimstone pastors ranted about, take steps to improve things.
Take in new sights and experiences, learn a new skill, take on study.

FOOD FACTORS:
Several weight-loss drugs work in a similar way. During Prozac trials, researchers noted that many of the patients lost weight, and a link between appetite and serotonin was established. Fenfluramine slimming pills work by increasing serotonin levels, with patients shedding about 10 per cent of their body weight when taking the drug. However, studies on a widely prescribed chemical relative, Redux (dexfenfluramine), have raised concerns that high dosages may damage serotonin receptors, possibly leading to a permanent drop in levels.

When we see food, smell it, anticipate it – or even remember some especially delicious meal – the hypothalamus is stimulated to release serotonin. When we start eating, serotonin continues to be pumped out and the levels increase until the hypothalamus registers satiety: it’s our brain, not our stomach that tells us we are full. When serotonin levels are low, there is increased desire for food; conversely, if serotonin levels are high, appetite for food lessens.
Most of us have binged on food at some time. Trance-like, without appetite, without tasting it, we consume huge quantities of (usually unhealthy) food – perhaps even a full day’s kilojoule intake – in less than two hours.
Afterwards we feel calmer and whatever precipitated the binge, be it PMS, boredom, anger, stress, loneliness, or grey skies, vanishes, at least temporarily.
Almost certainly the foods we binged on would have been those notoriously high in carbohydrates: biscuits, cakes and puddings, chocolate or sweets, peanut butter, ice-cream, chips, bread and pasta. These are the classic ‘ comfort ‘ foods. Carbo-loading may be an instinctive means of self-medication to adjust low serotonin levels.
A meal comprised mainly of carbohydrates boosts the brain’s supply of tryptophan, the precursor of serotonin.

Research also indicates that serotonin may play a part in other, more serious, eating disorders: patients suffering both bulimia and anorexia have abnormally low serotonin activity.


Article by Rosemary Ann Ogilivie
‘Nature & Health – December 1997/January 1998