3.31.2011

Serotonin


As I have mentioned in the past, I teach nutrition at the University of Denver as part of a research study in the Department of Psychology. It’s a fairly small commitment - just two weeks out of every eight, for about 18 months. However, I really enjoy the groups and it’s particularly fun when they are interested in nutrition and come to class full of questions for me.


I changed things up a bit this round, because 2.5 hours of the food pyramid is just too dry for a Wednesday evening. So, we spent the first hour and a half discussing serotonin: what it is, how it affects the body, what depletes it, and how it is related to diet. Since the participants in the study all have a history of depression, this topic is particularly relevant to them.


Statistic: It is estimated that more than 80% of adults have a serotonin deficiency.











I came across the above statistic in my research. Serotonin levels can fluctuate on a daily basis and I know I can recognize when my own levels are lower than they should be. I thought I’d share an overview of what I taught last night, because we can all probably benefit from some information on how to boost serotonin!


Serotonin is a neurotransmitter, not a hormone. However, it works closely with hormones and is dependent on hormonal balance for proper function. It is manufactured from tryptophan, which is a protein that must be obtained from the diet. Therefore, a diet low in protein will lead to low serotonin levels.


Serotonin contributes to feelings of well-being, and regulates mood, appetite and sleep. It is our primary defense against feelings of depression and anxiety. So what can lead to low serotonin levels?


Genes: Some people simply genetically have lower serotonin levels in their body. These people must work extra hard to increase and maintain their levels using things like diet and exercise.


Chronic Stress: Long-term stress, whether it be physical or emotional, can deplete serotonin levels over time. Managing stress is a key to maintaining a happy, healthy mood.


Sunlight: Low exposure to sunlight can deplete serotonin. Serotonin deficiency is related to Seasonal Affective Disorder, which includes feelings of sadness or depression during the winter months or in the evenings. Light plays a crucial role in serotonin production.



Lack of Exercise: Physical activity has a mood-enhancing effect – if you’re an exerciser, you’ll agree with this. A lack of exercise depletes serotonin.


Diet: Proteins and healthy fats are pro-serotonin foods, while things like caffeine, soda, coffee, fake sugars, and processed foods are all anti-serotonin foods.






Our serotonin levels become depleted when we are not consuming a balanced diet. A low-calorie, low-fat, low-carb, or low-protein diet can significantly alter our serotonin levels and affect our mood. Tryptophan is an essential protein that we must obtain from the diet. It is found in high-protein foods such as turkey, chicken, pork, beef, seafood and eggs. In addition, a diet high in essential fats will support an increase in the availability of protein in the brain for serotonin production. Vitamins and minerals, which are obtained from plenty of fresh fruits and vegetables, are needed to convert the tryptophan to serotonin. As you can see, a balanced and varied diet is essential for proper serotonin levels, and therefore for a balanced, happy mood.


Although things like drugs, alcohol, sugar, and processed foods can temporarily increase serotonin, they quickly lead to a crash and will severely deplete serotonin levels over time. Many people turn to these things to experience a short-term “high,” only to lose it a short time later. Cravings for sugar or alcohol could be your body’s way of telling you that its serotonin levels are low and it needs more protein and healthy fats.

Finally, spend time outside to support healthy levels of serotonin. The activity and sunlight are so healthy for all of us, and since it’s spring now, there is no excuse not to be outside enjoying the weather!





76 comments:

  1. great read. this was very interesting.

    ReplyDelete
  2. Helpful information. Fortunate me I discovered your site accidentally, and I am shocked why this coincidence didn't took place in advance! I bookmarked it.

    My web-site - Power Precision

    ReplyDelete
  3. Every weekend i used to pay a quick visit this web site,
    for the reason that i wish for enjoyment, as this this web site conations truly pleasant funny data too.


    Also visit my web page :: motorcycle news

    ReplyDelete
  4. Right now it looks like BlogEngine is the preferred blogging platform out there right now.

    (from what I've read) Is that what you are using on your blog?

    Also visit my web blog; swiftlyfitness.com

    ReplyDelete
  5. Exemplary Web log!

    Here is my blog post: www.linkiamo.com

    ReplyDelete
  6. Hello colleagues, its fantastic article regarding teachingand entirely defined, keep it up all the time.



    my webpage: electrical engineering news

    ReplyDelete
  7. Hi! I am aware that is notably off-topic however I needed seriously to ask.
    Does managing a well-established weblog such as for example yours have a lot of work?
    I’m brand new to blogging however I really do write within my diary everyday.
    I’d want to begin a blog so I can share my personal experience and thoughts
    on the web. Please i'd like to know if you have any recommendations or tips for brand new aspiring web log owners. Thanks!

    Also visit my webpage - art articles

    ReplyDelete
  8. It is appropriate time to make a few plans for the future and it is time to be happy.
    I have learn this publish and if I may I want to suggest you few
    interesting things or advice. Maybe you can write subsequent articles referring to this article.
    I want to read even more things about it!

    Also visit my page ... somanabolic muscle maximizer

    ReplyDelete
  9. Nice blog right here! Also your web site lots up fast! What web host are
    you using? Can I am getting your affiliate
    link for your host? I want my website loaded up as fast as yours lol

    Look at my page :: 9Jaconnected.Com

    ReplyDelete
  10. Nice blog here! Also your site lots up fast!
    What host are you the use of? Can I get your affiliate link in
    your host? I wish my website loaded up as quickly as yours
    lol

    Feel free to visit my blog :: travel article

    ReplyDelete
  11. I have been browsing online more than 4 hours today, yet
    I never found any interesting article like yours.

    It is pretty worth enough for me. Personally, if all
    website owners and bloggers made good content as you
    did, the net will be much more useful than ever before.



    Here is my web-site ... family articles

    ReplyDelete
  12. Plz reply as I’m looking to design my own web log and wish to
    know where u got this from. thanks

    my site marketing communications

    ReplyDelete
  13. You really make it seem really easy with your presentation but I
    in finding this topic to be really one thing which I feel
    I'd never understand. It seems too complicated and very vast for me. I am looking forward on your subsequent publish, I will try to get the hold of it!

    Also visit my web page: http://shatop.ru/blogs/28869/45725/an-introduction-in-order-to-acco

    ReplyDelete
  14. Hi there colleagues, how is all, and what you wish for to say regarding
    this paragraph, in my view its in fact amazing for me.


    My webpage: finance business news

    ReplyDelete
  15. Wonderful work! That is the type of information that
    are supposed to be shared around the internet. Disgrace on the search engines for
    no longer positioning this publish upper! Come on over and consult with
    my website . Thank you =)

    Feel free to surf to my website ... Real Estate News

    ReplyDelete
  16. We are a gaggle of volunteers and starting a new scheme in our community.

    Your website provided us with useful info to work on.
    You have performed a formidable task and our entire community will likely
    be thankful to you.

    Look into my homepage - Paper products manufacturing

    ReplyDelete
  17. I think this is one of the most significant information for me.
    And i'm glad reading your article. But want to remark on few general things, The site style is great, the articles is really great : D. Good job, cheers

    my web blog - colleges universities

    ReplyDelete
  18. This is really interesting, You're a very professional blogger. I have joined your rss feed and sit up for in search of more of your fantastic post. Additionally, I've
    shared your site in my social networks

    My blog; Home news tribune

    ReplyDelete
  19. Hi my family member! I want to say that this post is amazing, nice written and include
    almost all important infos. I'd like to see more posts like this .

    Review my site http://www.formulacompany.com/Down-Power-Along-With-Your-Ride.htm

    ReplyDelete
  20. Great info. Lucky me I came across your site by
    accident (stumbleupon). I've saved as a favorite for later!

    Also visit my blog post ... real estate mortgage

    ReplyDelete
  21. Hi it's me, I am also visiting this site on a regular basis, this web site is genuinely fastidious and the people are in fact sharing pleasant thoughts.

    My web site :: environment news

    ReplyDelete
  22. It's appropriate time to make some plans for the future and it is time to be happy. I have read this post and if I could I wish to suggest you some interesting things or suggestions. Maybe you could write next articles referring to this article. I want to read even more things about it!

    Review my webpage ... http://snetworking.grandcanyoncomputers.com/groups/how-to-construct-the-network-marketing-the-right-way

    ReplyDelete
  23. I’m not that much of a online reader to be honest but your sites really nice, keep it up!
    I'll go ahead and bookmark your site to come back later. All the best

    my blog; Recreational Vehicle

    ReplyDelete
  24. Good article. I certainly love this site.
    Keep it up!

    My web-site; theresaparty.com

    ReplyDelete
  25. I must thank you for the efforts you have put in writing
    this website. I am hoping to view the same high-grade
    content by you in the future as well. In truth, your creative writing abilities has
    inspired me to get my very own blog now ;)

    Also visit my site ::

    ReplyDelete
  26. Hi there friends, its enormous paragraph on the topic of tutoringand entirely defined, keep it up all the time.


    Also visit my blog: fashion trends

    ReplyDelete
  27. What i don't understood is in truth how you are no longer actually much more well-appreciated than you might be right now. You are very intelligent. You realize thus considerably relating to this matter, made me in my view imagine it from numerous varied angles. Its like men and women are not fascinated until it's one thing to accomplish with Lady gaga!

    Your personal stuffs outstanding. Always care for it up!


    Also visit my web blog ... latest entertainment news

    ReplyDelete
  28. I couldn't refrain from commenting. Very well written!

    Here is my web blog - environment News

    ReplyDelete
  29. bookmarked!!, I like your site!

    Here is my web-site ... advertising and communication

    ReplyDelete
  30. Greetings! I understand this is kinda off topic but I
    was wondering if you knew where I possibly could look for a
    captcha plugin for my comment form? I’m
    utilizing the same weblog platform as yours and I’m having trouble finding one?

    Thanks a great deal!

    Here is my page wind energy Facts

    ReplyDelete
  31. Hi! Can you use Twitter? I’d want to follow you if that might be okay.
    I’m definitely enjoying your website and appearance forward to new updates.


    Here is my blog ... mining manufacturing

    ReplyDelete
  32. Hello! I just wanted to ask should anyone ever have any issues with hackers?


    Here is my web site Latest entertainment News

    ReplyDelete
  33. Hello, i read your website every once in awhile
    and i own an identical one and i was just curious if
    you get a lot of spam feedback? In that case how do you protect against it, any plugin or whatever you can
    advise? I get so much lately it’s driving me mad so any help is very
    much indeed appreciated.

    Here is my blog home pr

    ReplyDelete
  34. I do not know if it's just me or if perhaps everybody else encountering issues with your site. It appears like some of the text in your posts are running off the screen. Can someone else please provide feedback and let me know if this is happening to them as well? This might be a issue with my internet browser because I've had this happen before.
    Kudos

    My web site: food health articles

    ReplyDelete
  35. I like it when folks get together and share ideas. Great site, keep it up!



    My blog: fashion facts

    ReplyDelete
  36. The internet is fueling the success of music
    because it can be listened to at any time of the day
    and anywhere in the world. Regular workshops ensure that the staff at PVM Radio subdivision is not only up to date with the
    latest technological innovations, but also ensures
    that the customers from diverse backgrounds are
    offered the best possible services to suit their tastes.
    You will need an outside antenna to get clear reception on
    your radio.

    My web site: radio one playlist 2013

    ReplyDelete
  37. There are many free online games readily available for young kids, teens, as well as grown ups.
    they simply need to learn that you will not be
    able to appease everyone of your player-base.
    We carry R4 SDHC, DSTT, R4i SDHC, Acekard 2i, EZFlash Vi, M3i Zero,
    and now the i - Edge.

    Feel free to surf to my website - kostenlos spielen

    ReplyDelete
  38. Quality content is the secret to be a focus for the people to go to
    see the website, that's what this web site is providing.

    my weblog publishing articles

    ReplyDelete
  39. Hey are using WordPress for your blog platform? I’m not used to the blog world
    but I’m looking to get started and create my very own.
    Can you require any html coding expertise to create your personal blog?
    Any help could be greatly appreciated!

    Here is my web page - art blogs

    ReplyDelete
  40. I've been surfing on-line greater than 3 hours lately, yet I by no means found any attention-grabbing article like yours. It is beautiful value enough for me. In my view, if all website owners and bloggers made excellent content material as you did, the net will probably be a lot more useful than ever before.

    My site :: http://articles-publisher.com

    ReplyDelete
  41. Excellent work!

    my web blog; cellsbee.com

    ReplyDelete
  42. I am sure this paragraph has touched all the internet viewers, its really really good piece of writing on building
    up new webpage.

    my blog post - story books

    ReplyDelete
  43. This helps business managers to determine what the general public
    thinks about their products or services. As business owners recognize the swaying power of
    using audio to communicate the value and quality of
    their products and services, online audio will come of age in
    a big way. Having had my nearby store shut down recently I
    looked around for another place where I could get my gear from but unfortunately could not find any good outlets even
    remotely close to my home so started looking online.


    Here is my webpage :: radio westfalica webradio Link

    ReplyDelete
  44. This involves setting a line of hundreds, or even thousands, of baited hooks near
    the surface of the ocean to catch bluefin tuna.
    You won't catch all the fish that take your bait, however, when you bring in a fish dinner, it is worth the time spent. After all, where else can you go these days and stay in the most beautiful scenery imaginable, eat some of the finest cuisine created by some of the worlds best chefs, all while catching some of the biggest rainbow trout in the world.

    Also visit my web-site; simply click for source

    ReplyDelete
  45. a Bruce Lee workout includes stretching, bending, running,
    dipping, kicking, jumping, traditional muscle building exercises,
    weight lifting, rope skipping, medicine ball handling, etc.
    In fact, I always suggest to those overweight
    vegetarians to keep to a max of 4 pounds a week so you won't suffer loose skin post weight loss. Then leave it a while until your tummy lets you know that you're hungry again before opting for a healthy snack.


    my web site; http://www.ellisonssolicitors.com/member/364

    ReplyDelete
  46. Yesterday, while I was at the job, my cousin stole my iphone
    and tested to see if it may survive a twenty
    five foot drop, just so she can be quite a youtube sensation.
    My ipad is currently broken and she's 83 views. I understand this is completely off topic but I had to share it with someone!

    my blog - public Relation

    ReplyDelete
  47. Hi! This is my first visit to your blog! We are a group of volunteers and starting a new initiative in a community in the same niche.
    Your blog provided us valuable information to work on.
    You have done a extraordinary job!

    My blog Environmental News

    ReplyDelete
  48. a Bruce Lee workout includes stretching, bending, running, dipping, kicking,
    jumping, traditional muscle building exercises, weight lifting, rope skipping, medicine ball handling,
    etc. Vitamin B3 or also called as Niacin is important in weight loss because it is responsible for the regulation of thyroid
    hormones and also in sugar levels in the body.
    Hence, broccoli is a must-add ingredient in your vegetarian weight loss diet.


    Feel free to visit my web page; fivebamboo.Com

    ReplyDelete
  49. Terrific article! This is the kind of info that should be shared across the net.

    Disgrace on the search engines for not positioning this submit
    upper! Come on over and visit my web site . Thank you =)

    Here is my page; www.allyoucancook.com

    ReplyDelete
  50. I am regular visitor, how are you everybody?
    This article posted at this website is truly good.


    my webpage - www.smoothieheaven.co.uk

    ReplyDelete
  51. Hello! Do you know should they make any plugins to guard against hackers?

    I’m kinda paranoid about losing every thing I’ve worked hard on.
    Any recommendations?

    my blog post; advertising and marketing

    ReplyDelete
  52. Appreciate the recommendation. Will try it out.


    my homepage :: home and family

    ReplyDelete
  53. I have interviewed a few parents to attempt to
    understand what their true objection is with their child playing video games.

    Understanding video gaming is a must tip on how to run a
    game store. It sounds like you log into the game and join a
    "Shadow war" server and play with hundreds
    of other players within that PVP world, but that world is different from the cooperative Arkfall boss hunting
    world.

    my weblog http://cuckooites.blogspot.de/2010/01/worst-winter-storm-in-thirty-rears.html?m=1

    ReplyDelete
  54. Thank you for sharing your thoughts. I truly appreciate your efforts and I will be waiting for your further write ups thank you once again.


    My web page: Real Estate Business

    ReplyDelete
  55. The same test can be performed while on the shower. Of course,
    when it comes to song and ordered modulations
    and reinventions, Christina Aguilera and Britney Spears should
    be believed. Remember fall in love poems should say the exact thing
    you feel without hesitation and fear of being embarrassed, either you write fall in love
    poems yourself or choose from the famous fall in love poems.

    ReplyDelete
  56. I have interviewed a few parents to attempt to understand what
    their true objection is with their child playing video games.

    If you are unable to sign in to Game Center or are having problems staying connected:.
    Most video game testers reported that their salary falls between $15,000
    and $55, 000 in a year.

    Also visit my homepage View Web Page - -

    ReplyDelete
  57. Believing that you are actually starving, it releases chemicals that actually make it harder to
    lose weight in an effort to conserve energy. It’s old news that tracking food intake could lead to losing
    a few pounds [2]. Expect to lose all that extra flabbiness as you melt off
    all your unwanted fat.

    Also visit my web blog - http://seethat.tv/FranLille ()

    ReplyDelete
  58. Whats up this is kinda of off topic but I was wanting to know if
    blogs use WYSIWYG editors or if you have to manually
    code with HTML. I'm starting a blog soon but have no coding knowledge so I wanted to get advice from someone with experience. Any help would be greatly appreciated!

    Also visit my homepage - Bass Shoes (bass-shoes.fashionarticles.eu)

    ReplyDelete
  59. The internet is fueling the success of music because it can be listened to at any time of the
    day and anywhere in the world. And once you have your own
    project that you want to promote, you must have considered
    the radio as one of the best alternatives to introduce your music to the
    crowds. These channels offer a variety of genres for the user.


    my homepage :: radio llapi podujevë ()

    ReplyDelete
  60. It does appear, however, that hypnosis can help a person achieve his or
    her weight loss goals. Vitamin B3 or also called as Niacin
    is important in weight loss because it is responsible for the regulation of thyroid hormones
    and also in sugar levels in the body. That way, the actual process will end up being much less frustrating and, for the majority of
    people, enjoyable.

    Look at my website :: Extra resources

    ReplyDelete
  61. Hurrah! After all I got a webpage from where I can genuinely get useful data
    regarding my study and knowledge.

    Feel free to surf to my site; 50s Fashion ()

    ReplyDelete
  62. For any kind of luxury item of consumption, MAD (Money, Authority and Desire) is required.
    It was an entertaining radio program that played the music people wanted to hear combined with his groovy upbeat personality.
    Many people will be happy with replaceable batteries for home use and occasional outings.


    My web site :: radio horeb de *mediawiki.s355.xrea.com*

    ReplyDelete
  63. It does appear, however, that hypnosis can help a person achieve his or her weight loss goals.
    It’s old news that tracking food intake could
    lead to losing a few pounds [2]. Hence, broccoli is a must-add ingredient in
    your vegetarian weight loss diet.

    my website :: just click the Following post - asiaticresearch.org

    ReplyDelete
  64. If, at the end of this time period, the score is
    tied, there are two options the officials can take. By obtaining increasingly more favour using their company people
    in your social settings, the more handle you will need to acquire what you would like, and thru The
    particular Coalition Game you have just about the most effective tips for hypnotherapy that gives
    you the talent to ensure that you influence other folks.
    The nature of Reddit's platform makes it possible -- through great and creative effort, it appears -- to give users a gift of the unexpected, rather than deriving humor from humiliation.

    My web site - simply click the next internet site **

    ReplyDelete
  65. They want to win by playing their very best as opposed to winning by putting
    the other person off. Just last year Apple sold more than one hundred million i - Phone and i - Pad apps.
    Online gaming is a popular way to spend enjoyable time at a low cost for hours on end.


    Take a look at my homepage please click the up coming article :: ::

    ReplyDelete
  66. You have to give a tube radio at least 20 to 30 minutes just to warm up
    and then you decide what frequency you want to be on and
    load the plate and tune them up. So your personal,
    non-commercial, watercraft is exempt from a licensing requirement.
    Perfect for long trips and for up to date information on road conditions ahead.


    Feel free to visit my site :: primitive radio gods standing outside mp3 :: :
    :

    ReplyDelete
  67. But with Nexus Radio the only settings you have to worry about are where you want to save your files and what file type
    you want to save it as. They also apparently believe
    that their customers who like a particular song they hear on the radio, are likely to purchase that song, which could add to
    downloads from i - Tunes. There are many websites that bring to people radio channels for their personal entertainment.



    Look at my web page ... nissan tiida radio wiring diagram ()

    ReplyDelete
  68. The internet is fueling the success of music because it can be listened to at any time
    of the day and anywhere in the world. Hardware mechanisms used in the manufacturing of a
    Wi - Fi internet radio system is less complicated and the point of ergonomics is
    kept in mind by the manufactures. Many people will be happy with replaceable batteries for home use and occasional outings.


    my web-site - car radio usb adapters ()

    ReplyDelete
  69. a Bruce Lee workout includes stretching, bending,
    running, dipping, kicking, jumping, traditional
    muscle building exercises, weight lifting, rope skipping, medicine ball
    handling, etc. Withdrawal from levothyroxine
    can be done but it takes 6 weeks of withdrawal for the remaining thyroid tissue to be completely starved.
    Now, the average healthy amount people are
    supposed to lose is 2 pounds per week.

    My site :: click the following Internet site

    ReplyDelete
  70. Like any game, when we stay within the rules, we score,
    and when we play outside the rules there of course is a
    penalty. The only downside of it in a lot of people's eyes is the fact that there is no multiplayer content. The main reason why you would want to do this is simple, you can unlock the true potential of your purchase.

    my website ... adventure quest - www.spielespielen24.de :: ::

    ReplyDelete
  71. The internet is fueling the success of music because it can be listened to at any time of the day and anywhere in the world.
    Hardware mechanisms used in the manufacturing of a Wi - Fi internet radio
    system is less complicated and the point of ergonomics is
    kept in mind by the manufactures. So, a custom direct application and route tracking can make
    it easier to you cut fuel cost, save visit time and
    wholesome delivery.

    Also visit my weblog; radio merseyside uk

    ReplyDelete
  72. It bears mentioning that there are also games and simulations available to those wanting to
    learn to trade stock index futures. Imagine never having to worry about what to wear to work, and even the infuriating traffic jams that never
    seem to end. The most unique thing about Ouya is that it
    is said to be "open" -- although what this means is
    up for interpretation.

    Feel free to visit my web blog - spielespielen24.de/tag/g..

    ReplyDelete
  73. What's up, I log on to your blogs regularly. Your story-telling style is witty, keep up the good work!

    My blog; north carolina furniture

    ReplyDelete
  74. I have read so many articles or reviews about the blogger
    lovers however this piece of writing is really a pleasant article,
    keep it up.

    Also visit my web-site - New Business

    ReplyDelete
  75. I loved as much as you'll receive carried out right here. The sketch is attractive, your authored subject matter stylish. nonetheless, you command get got an shakiness over that you wish be delivering the following. unwell unquestionably come further formerly again since exactly the same nearly very often inside case you shield this increase.

    Review my blog: This Internet site

    ReplyDelete