Serotonin is actively involved in the regulation of human mood and behavior. It is not in vain that another name was assigned to it - "the hormone of joy". However, in fact, this compound has a much wider spectrum of biological effects on the state of the body. Even the first contraction of the heart muscle in a fetus in the womb is caused by serotonin. In the article, we will talk about the main functions of the hormone, as well as the factors that affect its level and norm.
What is Serotonin
Serotonin (5-hydroxytryptamine, or 5-HT) is a biogenic amine. It is both a neurotransmitter and a so-called "effector" hormone. This means that the substance is necessary for the body both for the transfer of information between the neurons of the brain, and for the regulation of the function of organs and systems: cardiovascular, digestive, respiratory and others. More than 90% of the hormone is produced by the intestinal mucosa, the rest by the pineal gland (pineal, or pineal, gland).
In the human body, serotonin molecules are concentrated in the central nervous system, muscles, adrenal glands, and platelets.
Chemical formula of serotonin: C10H12N2O
The hormone molecule has a fairly simple structure. Under the influence of enzymes, the compound is formed from tryptophan, an essential amino acid that our body does not produce on its own. A person gets the right amount of tryptophan in only one way - by eating foods that contain this amino acid.
Tryptophan, in turn, combines with other amino acids, interacts with iron and enters the nervous tissue. To cross the blood-brain barrier and enter the brain, it needs insulin.
The main assistant in the synthesis of serotonin from amino acids is sunlight and vitamin D. This explains the occurrence of seasonal depressions, when in autumn and winter there is a pronounced lack of this vitamin.
Functions and mechanism of action of the hormone
There are several main types of serotonin receptors and many subspecies. Moreover, they are so diverse that some of them have a completely opposite effect.
Some of the receptors have a pronounced activation character, while the other has an inhibitory effect.
For example, serotonin is involved in the transition from sleep to wakefulness and vice versa. It has a similar effect on blood vessels: it expands when the tone is too high and narrows when it is low.
Serotonin affects almost the entire body. The most important functions of the hormone:
- is responsible for the pain threshold - people with active serotonin receptors tolerate pain better;
- stimulates physical activity;
- increases blood clotting, including forming a blood clot at the site of open wounds;
- regulates gastric motility and intestinal peristalsis;
- in the respiratory system, controls the process of relaxation of the bronchi;
- regulates vascular tone;
- takes part in childbirth (paired with oxytocin);
- responsible for long-term memory and cognitive activity;
- supports normal libido in men and women, as well as reproductive functions;
- affects the emotional and mental well-being of a person;
- provides good rest during sleep;
- provides an adequate perception of the surrounding world and positive emotions;
- controls appetite (source - Wikipedia).
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The effect of the hormone on emotions and mood
Joy, fear, anger, delight or irritation are mental states and processes directly related to physiology. Emotions are controlled by hormones. In this way, in the process of evolution, the human body has learned to respond to environmental challenges, to adapt, to develop mechanisms of protection and self-preservation.
Serotonin affects mood. It is a well-known fact, replicated in thousands of sources: positive attitude and positive thinking are associated with high levels of the hormone of joy. However, things are not so simple. Unlike its "counterpart" dopamine, serotonin does not activate positive emotion centers.
The hormone is responsible for controlling negative emotions and suppressing their activity in different parts of the brain, preventing depression from developing.
In parallel, it keeps the muscles in good shape, thanks to which a person is able to feel in a state of "I can move mountains."
According to the results of some studies, scientists have even suggested that place in the social hierarchy, or rather leadership and dominance, also depends on the level of this substance. (source in English - Sage Journal).
In general, the effect of serotonin on our psycho-emotional status is very extensive. Combining with other hormones, it helps to experience the entire spectrum of feelings: from pleasure to complete euphoria, or, conversely, pronounced aggression, violence, and a propensity to commit crimes. In a stressful situation, a person with a low level of serotonin experiences more intense and reacts more painfully. That is, the hormone is also responsible for self-control and emotional sensitivity.
The rate of serotonin in the body
The main unit of measurement for serotonin, like most other hormones, is ng / ml. This indicator tells how many nanograms of a substance are contained in 1 milliliter of blood plasma. The hormone rate varies widely - from 50 to 220 ng / ml.
Moreover, in different laboratories, these figures may differ significantly depending on the reagents and equipment used. Therefore, deciphering the results is the task of a specialist.
reference... A study of blood plasma for the hormone is often required if the patient is suspected not of depression, but of malignant tumors in the stomach and intestines. The analysis is handed over only after 12 hours of hunger. The day before it, it is forbidden to drink alcohol, smoke, and 2 weeks before it is worth stopping taking any medications.
How external factors affect serotonin levels
So, the main "raw material" for the production of serotonin is the amino acid tryptophan. Therefore, human nutrition plays a decisive role in the production of the hormone. The required daily intake of tryptophan is 3-3.5 mg per 1 kg of human weight. Therefore, a woman with an average weight of 60 kg should consume about 200 mg of the amino acid with food. A man weighing 75 kg - 260 mg.
Most amino acids are found in protein products of animal origin.
That is, meat, fish, poultry and cheese. Among the leaders in the amount of tryptophan, we single out:
- red, black caviar;
- chocolate;
- bananas;
- nuts;
- milk products;
- dried apricots.
Download a detailed table of food products with an indicator for tryptophan content and daily consumption rates here.
To speed up the synthesis of serotonin for people, especially those prone to depressive states, doctors recommend increasing physical activity and spending more time in the sun.
Jogging at a moderate pace, fitness, regular morning exercises, and, of course, functional training have not only a general strengthening effect, but also stimulate the work of the body's serotonin system.
When a person does exercise, serotonin is produced more intensely. This keeps the muscles in good shape and ensures a normal state of health, including emotionally.
It is important to know! Exercise too intense has the opposite effect: it slows down the production of serotonin. Therefore, the optimal time for training at an average pace is 45-60 minutes.
What happens with a low hormone level
Anxiety, irritability, apathy, and endless procrastination are the most obvious symptoms of low serotonin levels. The link between a hormone deficiency and depression and suicidal tendencies has been confirmed in scientific studies (source in English - PubMed).
However, there are many symptoms that are not always associated with a lack of serotonin, but may be due to this very reason:
- Migraine. Insufficient tryptophan intake is often at the root of the disease.
- Slow digestion. A lack of serotonin leads to a decrease in calcium production. In such conditions, the muscles of the digestive tract weaken, which leads to a decrease in the peristaltic wave. Also, a lack of serotonin entails a deterioration in the secretion processes in the intestine.
- Irritable bowel syndrome is one of the most common problems in modern humans in recent years. It is often accompanied by painful peristalsis and chronic intestinal disorders.
- Immune system malfunctions. It is manifested by regular ARVI, chronic fatigue syndrome, unwillingness to do anything, and decreased muscle tone.
- Strengthening of unpleasant manifestations and symptoms of PMS in women.
- Insomnia. (here is a detailed description of what to do if you suffer from insomnia after exercise).
- Concentration and memory problems.
- Skin problems, especially in children.
- Exacerbation of toxicosis in pregnant women.
- The emergence of craving for alcohol, drugs.
With a slight serotonin deficiency, doctors recommend starting with dietary changes and regular exercise. Sometimes supplementation solves the problem. In severe cases, antidepressants are prescribed. Although their action is often aimed not at increasing the level of the hormone of joy, but at its effective distribution between cells. Treatment with drugs called serotonin reuptake inhibitors (sertraline, paroxetine, fluoxetine) is topical.
Note! If a person has a depressive disorder, then even the most abundant tryptophan diet will not help him.
Depression is a complex disorder that causes metabolic disorders. As a result, tryptophan is not properly absorbed in the human body and is not converted to serotonin. Therefore, the treatment is prescribed by a qualified doctor, while nutrition becomes only an auxiliary method for recovery.
Manifestations of elevated serotonin levels
An excess of serotonin is an infrequent and pathological phenomenon. This health hazardous condition is provoked by the following reasons:
- overdose of antidepressants or drugs containing narcotic substances;
- oncological diseases;
- intestinal obstruction.
In the first case, a sharp jump in the hormone, or serotonin syndrome, causes a switch from one drug to another or an incorrect dosage. However, more often it occurs as a result of self-medication and the wrong choice of medicine.
The syndrome manifests itself in the first hours, but sometimes (in particular, in the elderly) the first signs appear during the day. The condition is dangerous and lethal.
Heightened emotionality appears, laughter often replaces tears. The person complains of panic attacks and anxiety that is not related to real causes. In severe cases, coordination of movements is disturbed, delirium, hallucinations begin, and, as an extreme manifestation, epileptic seizures.
With a malignant course of an attack, there is a sharp increase in blood pressure to high numbers, tachycardia, gross metabolic disorders, which lead to hypotension, bleeding, and the development of shock.
In such situations, urgent medical attention is needed. Patients are canceled drugs that stimulate the production of serotonin, normalize the state (pressure, temperature, heart rate). Sometimes the stomach is washed to reduce intoxication.
Conclusion
Serotonin levels and good mood, oddly enough, have a mutually regulating effect. Therefore, a positive attitude towards life, humor, the ability to enjoy small things helps to maintain the desired concentration of the hormone. Laugh, eat right, walk more in sunny weather, exercise in the fresh air. Then your serotonin receptors will work productively, help you live and move towards any goals with the right attitude!
