The human brain runs on a cocktail of neurochemicals. Research shows that serotonin plays an important role in regulating mood, appetite, sleep, and dreaming. It can have both a sedating or stimulating effect that is related to the flow of thoughts through your mind. Though neuroscience is in its infancy we can still gain a lot of personal insight through exploring what we know. This awareness will help you keep a focused and creative mind as well as a light and playful mood.
What is Serotonin?
Serotonin is a neurotransmitter, a type of chemical that relays brain signals from one area of the brain to another. Nearly every one of the 40 million brain cells we have are influenced either directly or indirectly by serotonin. So a serotonin imbalance in the brain can experience biochemical glitches. This has been shown to cause depression, obsessive compulsive disorders, anxiety, panic, and excess anger.
Depression
Serotonin has been in the spotlight for its potential role in alleviating anxiety and depression. Prescription medications like Prozac, Paxil, and Zoloft are in a class of drugs called selective serotonin re-uptake inhibitors (SSRIs). The theory is that these drugs are able to modify the extracellular level of serotonin in the brain. They do this by limiting its absorption. If you increase the level of serotonin surrounding the presynaptic cell, your symptoms of depression will go away.
However, there is much research that now refutes this theory; claiming that anti-depressants are glorified and expensive placebos. We know that serotonin plays some role in moods but we are not exactly sure how, to what degree, and why.
A study from the laboratory of long-time depression researcher Eva Redei, presented at the Neuroscience 2009 conference appears to topple two strongly held beliefs about depression. One is that stressful life events are a major cause of depression. The other is that an imbalance in neurotransmitters in the brain triggers depressive symptoms. -Northwestern University Feinberg School of Medicine
Psychedelic Drugs
LSD has been in the news lately due to the release of recent brain scans of people under its influence. It doesn’t take a research laboratory to tell that LSD has a profound effect on people’s mood, and perceptions. Just take a look at the many artists, like the Beatles, Steve Jobs, Alex Grey, or Dock Ellis. Dock Ellis actually pitched a no-hitter on LSD!
LSD activates serotonin 5-HT2A receptors, which are concentrated in areas of the brain involved in creativity, cognition, perception, and emotion. The result is an induced dream-state while wide awake. LSD does not deplete serotonin whereas MDMA (ecstasy) does. The high from MDMA is due to the brain being flooded with serotonin. Depleted serotonin is usually a precursor to mood swings and depression.
Our bodies produces endogenous DMT (dymethyltryptamine), which is a structural analog of both serotonin and melatonin. DMT attaches to serotonin receptor sites which exist in high concentrations on nerve cells in brain areas. Occurring naturally in the plant kingdom and in mammals, DMT is the psychoactive ingredient in Ayahuasca, the visionary Amazonian brew. Not surprisingly, many have attested to the ability of Ayahuasca to cure depression.
…the brain is where DMT exerts its most interesting effects. There, sites rich in these DMT-sensitive serotonin receptors are involved in mood, perception, and thought. Although the brain denies access to most drugs and chemicals, it takes a particular and remarkable fancy to DMT. It is not stretching the truth to suggest that the brain “hungers” for it.” – DMT: The Spirit Molecule by Rick Strassman, M.D. (2001)
Dreaming and Sleep
High levels of serotonin are associated with wakefulness and low levels are associated with sleep. Therefore it comes as no surprise that the REM sleep cycle (during which most of our dreams occur) happens when the serotonin system shuts off. Melatonin plays a supporting role to serotonin in this function. It prepares the body for darkness and sleep, regulating our circadian rhythm. Therefore, sleep disorders, mood swings, ability to focus, alertness, and dreams are connected with serotonin levels in our brains.
The Brain-Gut Connection
Believe it or not, much of the serotonin in our bodies (up to 95%) resides within our gut. The brain and gut communicate back and forth through the central nervous system and the gastrointestinal tract. Serotonin functions as a key neurotransmitter at both ends of this network. An amino acid, tryptophan, is converted into 5-HTP in the small intestine. 5-HTP is then converted to serotonin that is later converted into melatonin. (See tryptophan-rich foods listed below)
Gut Feelings
Gut feelings are what researchers call the second brain which is the enteric nervous system. We synthesize serotonin here. This part of the gut consists of sheaths of neurons embedded in the walls of the long tube of our alimentary canal, which runs from our throat to our anus. Not surprisingly, much of our brain processes are affected by moods that are a direct result of our gut health.
Serotonin is a bit of a mystery. Excess levels of it in the gut can cause diseases like irritable bowel syndrome. A recent Nature Medicine Study done with rats used a drug that inhibited serotonin in the gut. This appears to have cured osteoporosis.
There also seems to be a link to autism yet the research is still in its early stages. People who take SSRI’s (anti depressants that inhibit serotonin) often have digestion issues as a result. So keep eating live cultures like sour kraut, yogurt, miso and kombucha to keep healthy flora in your digestive tract. The irony is that so many of us focus on our thoughts, meditation. Meanwhile the issue may be rooted in our digestion and gut.
How to Increase Your Serotonin
It is not so simple to know the perfect amount of serotonin needed. It appears that too much and too little can each have both beneficial and detrimental effects. Increasing ones serotonin levels will help with focus, energy, and mood if you are feeling low. By eating foods rich in tryptophan you help the body synthesize 5-HTP which can then be turned into serotonin. Foods rich in tryptophan include but are not limited to:
- Nuts
- Seeds
- Cheese
- Red meat
- Chicken
- Turkey
- Fish
- Oats
- Beans
- Lentils
- Eggs
There are 5-HTP supplements available but it is preferable to source nutrients from whole and organic foods.
Modifying Your Mood
Research shows that serotonin production is a two-way street with mood. By doing things that elevate your mood, you will increase serotonin production. This will get you in an even better mood as the cycle feeds on itself. Yoga and exercise have proven to be beneficial in mood elevation, especially when combined with being outdoors. There is evidence which suggests that exposure to bright light increases serotonin. For this reason, people often employ full-spectrum lights in the winter to keep from acquiring SAD (Seasonal Affective Disorder).
As humans we have inherited quite an awesome and complex physiology. Serotonin is perhaps one of the most mysterious and important of all neurotransmitters. Being more aware of its interactions will hopefully bring about improvements in your moods and dreams. Experiment with diet and lifestyle to find the best balance for your own mental well-being.
