The Power of Serotonin

As a yoga teacher and generally ‘glass half full’ kinda gal, I am all about those good vibes so often promoted and celebrated on social media, bumper stickers and the like. Whilst I am definitely an advocate of taking a positive attitude to life, since having a child in my forties and living in this fast paced and often challenging world, I have come to have more realistic expectations on how I might feel on feel on a day to day basis finding the practice of mindfulness very helpful in alerting me to whats going on within. There is so much more than just choosing a positive outlook to affect on how we feel and by not embracing and processing feelings deemed ‘negative’ by some sections of the well-being community, we might be doing more harm than good.

A few weeks ago, my digestive system started seriously playing up as it does from time to time. I would experience severe indigestion every time I ate and it would take my body hours to process a meal which would the impact the next mealtime. I have suffered from what might be termed Irritable Bowel Syndrome, also known as IBS for many years now and have had to eliminate various things from my diet to avoid pain, discomfort and even unwanted weight loss. I have consulted gastroenterologists both NHS and private, nutritionalists, complementary healers, had numerous blood tests and often found myself on old Dr Google in a desperate effort to feel better. Did any of it help? A little bit but not a lot, if I’m honest….

As healer myself, I am fascinated by the mind-body link - especially the effect of stress and past and/or ongoing trauma can have on the physical body. I know that a lot of my tummy issues have been stress related and that yoga, meditation, journalling, talking things out, receiving bodywork such as massage and getting outside into daylight and ideally a more natural setting can all help. I am also a big advocate of probiotics and fermented foods which help to balance the good bacteria in the gut, aiding digestion and also mood and energy levels.

Last night, after yet another uncomfortable meal and generally feeling as flat as a pancake, I pleaded with the universe to give me some insight. I had tried all my yogic and healing tools (and I’ve got a few!) to relieve any physical tension and trapped emotion in my body but something still felt out of whack. Then I found myself thinking about the hormone serotonin. Was there a link between serotonin and the digestive process and if so, was my issue serotonin (or lack of) based?? It turns out there is a very strong link and I’m pretty sure this is the root of my current state. Eureka!!

The mood enhancing hormone serotonin is a neurotransmitter (aka chemical messenger) that carries messages between nerve cells in the brain and throughout the body. It controls and stabilises your mood, aids sleep and assists in wound healing and bone health and contributes to a healthy libido. What might surprise you is that its also crucial to the functions of the gut including assimilation and absorption alongside the regulation of particle transport and fluid discharge in the gastrointestinal tract. Your gut produces 95% of the serotonin in your body and changes in your serotonin level can adversely affect your gut as well as your brain. It’s deficiency is found to be a prominent factor in the prevalence of gut disorders like IBS and also depression, anxiety and insomnia.

I also discovered that there is also a serotonin connection with perimenopause, the period of up to ten years prior to the actual menopause.. During perimenopause, levels of oestrogen start to decline and this hormone is amongst other things, responsible for increasing the effects of serotonin in the brain. I believe my own levels of oestrogen plummeted when my son stopped breastfeeding at eleven months when I was aged forty three and possibly due to my age, my body failed to increase them to more normal levels as they do for many women post breastfeeding. After struggling with very bad pmt and low energy and body weight, I decided to embrace Hormonal Replacement Therapy (HRT) and have noticed a powerful difference.

Armed with this new knowledge about the serotonin/gut link, I felt empowered and enlightened. And full of hope! What could I do to boost my serotonin levels and help my digestion, energy and mood?

One of the most powerful ways to boost serotonin is exercise and if possible, exercise outside and in daylight. Sunlight boosts serotonin which is why we so often feel better in the sunnier months and maybe a tad lower in the darker months. I realised my mood was much better when I was out and about in the glorious sunshine we experienced this summer. As Autumn rolled in and the days started to get a little shorter, I enjoyed less natural daylight and this must have started to affect my serotonin levels. This winter, I will be looking into the purchase of a light-box as well as getting outside each day for a walk or maybe even the occasional run!

Another factor causing diminished serotonin levels is stress. I now see a connection between my troubled tum and a period of increased stress following my husband’s operation to fix his collarbone, which saw me doing all the nursery runs in horrid rush hour traffic and taking on more of the childcare and household tasks. Taking time for myself to meditate, watch a good boxset, read or do something creative has become so important to help regulate my slightly frazzled nervous system and fill up the inner energy well. I’m also trying to step away from checking my phone, which only frazzles my brain, messes with my focus and drains my energy further!

Diet can also play its part. Serotonin can be increased via the amino acid tryptophan combined with carbohydrates. Serotonin is synthesised from tryptophan. Foods containing tryptophan include eggs (especially the yolk), cheese, pineapple, tofu, salmon, turkey, nuts and seeds. Foods high in protein, iron, riboflavin and vitamin B6 all tend to contain large amounts of tryptophan. Eating these foods alongside complex carbohydrates causes the body to release more insulin, which promotes amino acid absorption and leaves tryptophan in the blood. If you mix high-tryptophan foods with carbs, you will get a serotonin boost!

Having a good laugh is also a wonderful way to boost your serotonin levels. Laughter has a similar effect to antidepressants. It activates the release of serotonin, the same brain chemical affected by the most common antidepressants, SSRIs. I am now actively calling in more joy to boost my serotonin levels and now that connecting with fun friends and like minded souls is so important for my mental health and overall wellbeing.

Let's not forget that serotonin boosting activity called sex! As you experience skin on skin touch and orgasms, the brain releases dopamine, the hormone responsible for feelings of pleasure, desire and motivation. Post orgasm, it releases a surge of serotonin along with the mood boosting hormone oxytocin, which is why we often feel relaxed, sleepy and content post sex. Orgasms from masturbation are perfectly good enough to get the serotonin flowing so no significant other is required!

And that leads me to sleep - the final piece in my serotonin puzzle. There are numerous studies that show the crucial link between sleep and serotonin production. I’m a mother to a delightful three and a half year old. While he now generally sleeps through the night, he wakes very early of a morning and seems to have a knack of coming into our bedroom when I’m deeply asleep, often mid-dream. Bleurgh… The days when he sleeps through and comes in closer to 7am tend to be my happier and more productive days. As opposed to the ones following a broken night due to him being ill, having a bad dream, needing water and so on. On those days, I am the proverbial bear with a sore head and am sure this must be in part connected to serotonin production as well as my disturbed circadian rhythms.

While good thoughts and an attitude of gratitude can all help to boost our minds and bodies, those internal chemicals such as serotonin are so crucial to a healthy and happy life. I hope you find nourishing ways to support yourself, especially if you are moving into the darker months of the year. Remember that self-compassion is one of the most loving things you can offer your mind, body and spirit, so go gently into the rest of your day, won’t you? With love xx