How To Avoid Depression Caused By Lack Of Serotonin?

To stimulate a lack of stable serotonin, it is necessary to consume foods that promote its production and associate them with good habits, such as physical exercise.

If you are depressed it may be because you are suffering from a lack of serotonin. Thus, serotonin is a chemical substance produced by the human body.

It transmits signals between nerves and works as a neurotransmitter. It is also synthesized from tryptophan.

Experts consider that its main function is to maintain the balance of the morale of each person. His deficiency therefore leads to depression.

It is also believed to be involved in the contraction of smooth muscle, the transmission of nerve impulses and also the regulation of circadian processes in the body.

It occurs in greater amounts in the gastrointestinal tract. However, it can also be found in blood platelets, the brain and the central nervous system.

Since its quantities abound in the body, it is considered to have a strong influence on a wide variety of physical and psychological functions.

For example, when its levels drop noticeably, it generates negative moods. Irritability, stress and depression will therefore appear.

The latter is quite worrying because it can worsen over time and even turn into illness.

What are the symptoms of serotonin deficiency?

The deficiency of this neurotransmitter has consequences on physical and mental health. However, it is sometimes difficult to identify it.

When it does lead to depression, however, it generates a variety of symptoms that indicate more should be ingested.

Here are the most visible signs to be aware of:

Permanent negativity
The feeling of anxiety
Obsessive or rigid behaviors
Impatience or irritability
The state of deep sadness and unhappiness
Low self-esteem and lack of confidence
The fear
Difficulty in falling asleep

What Causes Decreased Serotonin Levels?

Serotonin levels decrease when we do not include enough sources of tryptophan in our diet, along with other essential nutrients like vitamins and minerals.

It is therefore common that difficulties arise in their production, due to the excessive consumption of alcohol, caffeine and artificial sweeteners.

Chronic stress, anxiety and similar emotions also prevent the brain from producing the necessary amount of this neurotransmitter.

Since this substance is stimulated with sunlight, it is therefore frequent that a lack of serotonin and therefore the tendency to depression is accentuated in winter.

How to increase serotonin levels to fight depression?

One of the main keys to fighting depression and boosting a lack of serotonin is to add a few foods, especially in your diet.

These increase the feeling of well-being and bring certain additional benefits to the body.

The blue fish

salmon to compensate for the lack of serotonin

The proteins and fatty acids in blue fish increase the production of this neurotransmitter and therefore decrease the inflammation that blocks its activity.

Among them, we recommend:

Mackerel
The salmon
Tuna
Anchovies
Sardines

Meat

Moderate consumption of meat provides the body with an abundant amount of protein and carbohydrates, which facilitate the absorption of tryptophan.

Meats like chicken, turkey and pork therefore contain large amounts of this amino acid. They are ideal for stimulating a lack of serotonin.

Eggs

The egg, especially the yolk, is also rich in tryptophans and essential minerals that improve morale.

Dairy products to fill a lack of serotonin

Milk and its derivatives increase the feeling of well-being and decrease the levels of cortisol which predominate during episodes of stress and depression.

They are significant sources of essential amino acids, also presenting good doses of tryptophanes.

Enjoy dairy products such as:

Cheddar
Swiss cheeses
Greek yogurt
Milk
Koumis

Dry vegetables

Pulses are a great alternative for improving morale, reducing depression, and boosting a lack of serotonin.

They are great sources of protein, fiber, vitamins and minerals, which therefore increase serotonin indices in the brain.

Dried fruits to stimulate a lack of serotonin

A handful of dried fruits reduces stress, depression and the feeling of fatigue. Their essential fatty acids indeed provide energy to the body as well as better physical and mental performance.

It is a good source of magnesium, a mineral that encourages relaxation in the body, reduces the effects of stress and fights sleep problems.

Chocolate to stimulate a lack of serotonin

Chocolate is the ultimate delicious food for relieving depression and other types of emotional difficulties.

It contains the perfect dose of tryptophan, especially when made with over 60% bitter cocoa.

It is also a significant source of antioxidants, molecules that inhibit the negative effects of free radicals.

To conclude, while depression is caused by many factors, good serotonin levels are essential to overcome it.

It can be obtained through our diet and the adoption of good habits such as meditation or exercise.

Pytliak, M., Vargová, V., Mechírová, V., & Felšci, M. (2011). Serotonin receptors – from molecular biology to clinical applications. Physiological Research. https://doi.org/931903 [pii]
Hasler, G. (2010). Pathophysiology of depression: Do we have any solid evidence of interest to clinicians? World Psychiatry. https://doi.org/10.1002/j.2051-5545.2010.tb00298.x
Karg, K., Burmeister, M., Shedden, K., & Sen, S. (2011). The serotonin transporter promoter variant (5-HTTLPR), stress, and depression meta-analysis revisited: Evidence of genetic moderation. Archives of General Psychiatry. https://doi.org/10.1001/archgenpsychiatry.2010.189