The Brain-Gut Axis
"The brain-gut axis is a bidirectional, meaning a two way, communication system between the central nervous system and the gastrointestinal tract" (O'Mahony et al. 2014)
We have all heard at one point or another that serotonin is key to feeling happy and we generally associate feeling happy with the brain. In reality, serotonin doesn't only affect your mood, cognition, memory and learning. Serotonin also plays a role in the activation of your immune system and all of this happens in the gut! In light of the pandemic, the strength of our immune systems has never been so important as it is now.
The quality of your gastrointestinal tract is directly linked to serotonin levels. and studies have shown that you are capable of improving serotonin levels without pharmaceutical intervention, such as antidepressants.
So, how do you increase serotonin levels without drugs and what does scientific evidence show?
Simon Young (2007), discusses ways to increase serotonin in the human brain without drugs in the Journal of Psychiatry and Neuroscience. He includes key points such as:
Positive perspective
A balanced diet
Bright light
Exercise
In addition to these points it is important to reflect on to what degree you actually utilise them in your day to day life, and is it possible to make changes to further increase their positive impact on your gut and serotonin levels.
Positive perspective
The shift from a negative, critical or even neutral perspective to a positive perspective promotes better mood. The use of methods such as meditation and affirmations as well as through the help of therapy and coaching is a tale as old as time. However, science continues to uncover staggering evidence that methods such as meditation promotes dopamine release and in turn stimulates serotonin. There are also indications that serotonin influences mood and mood influences serotonin. Additionally, did you know you can share serotonin with other people? When you share a positive perspective, it is intensifies when it is within a group.
Questions to ask yourself:
Who or what inspires me to gain a more positive perception?
Do I need one method or more?
How can I inspire others to feel more positive?
How can I find out more?
Worth noting:
Do not confuse a positive perspective with cruel optimism which can be hindering. Cruel optimism is when something you desire is in fact an obstacle to your progress and can ultimately lead to dissatisfaction and sabotage.
A balanced diet
Another tale as old as time is eating right - for you. A balanced diet can mean slightly different things for different people physically, mentally and even culturally. Especially for people with medical conditions it can alter what your intake fuel is. Studies show that increased tryptophan levels (which increases the levels of brain serotonin) is an effective antidepressant. Specific foods such as bananas and cheese will not automatically peak tryptophan levels but a diet with increased dietary tryptophan is beneficial. If you’re feeling low, it could be beneficial to look at boosting tryptophan levels in the food that you eat or consider supplementation. However, in the spirit of due diligence, always speak to a medical professional as tryptophan supplementation can have a negative impact if you are already taking medication or are pregnant or breastfeeding.
Questions to ask yourself:
What is my relationship with food like ?
What do I know about what I eat?
Is the food I eat nourishing my mind, body and wellbeing?
How can I find out more about ?
Worth noting:
Don’t get caught up in easy fixes and popular culture trends, these can leave you deeply unsatisfied and spiraling deeper into ignorance, denial and negative association with food. Food should spark joy. Also question the evidence behind sweeping statements made in popular culture.
Bright light
We usually link feeling a little low with the seasons changing and some people even use bright light therapy to cope with seasonal depression, known as SAD lamps. However, several studies are finding that non seasonal depression is also reacts positively to light exposure. Periods of longer light exposure show higher concentrations of serotonin in the blood. With the recent pandemic people have been spending more time indoors than ever before meaning the amount of light exposure they receive has dwindled. This leads to lower levels of serotonin, lower moods and therefore a poorer immune response. So, it might be worth investing in SAD lamps to help boost light exposure while we wait out the pandemic at home.
Questions to ask yourself:
How do I incorporate more day light in my life?
Are there products which can assist - can I trust them?
What do I know about seasonal and non-seasonal depression?
How can I find out more about light exposure?
Worth noting:
While there are products such as SAD lamps and supplements available to help cope with reduced light exposure, beware of product claims and always remember that no product can substitute the real thing (i.e. the sun and day light).
Exercise
People are generally tired of hearing this one, however the undeniable evidence of antidepressant and antianxiety effects have been clearly documented over and over again in studies. Individuals suffering from mild depression have proven that the risk-benefit ratio for pharmaceutical methods is very poor in comparison to exercise.
Questions to ask yourself:
What is my perception of exercise?
What influences my perception of exercise?
What do I want out of exercise and are my expectations realistic?
What or who inspires me to move more?
Worth noting:
Don’t overwhelm yourself with high expectations, procrastination and criticism, no one is an expert in exercise on day one. Show yourself compassion and understand that one squat, one lunge, one press up is better than zero.
Preventative measures
It is equally important to be aware of preventative approaches to maintain serotonin levels. In studies, fibre rich diets have shown to have protective qualities in the gut microbiota which can act as a preventative measure to protect serotonin levels. The gut is a complex collection of microbes and we are barely scrapping the surface in terms of beginning to understand it better and its role in relation to our mood, immune system and serotonin levels.
Factors that can negatively influence the quality of your gut include
Substance use (such as drugs, antibiotics, alcohol
Pre-existing gastrointestinal disorders
Poor diet (high fat and not varied)
Infection and inflammation
lifestyle
Stress
Age
The take away
In simple terms, if the quality of your gut is poor, not only is your mood going to be lower but so is your immune system response. This means you will be more susceptible to becoming ill.
Scientific evidence leans in the direction that it is possible to improve serotonin levels, as well as the quality of your gut and immune, drug free.
Balance is key, so ask yourself what are you doing that already positively impacts your gut and serotonin levels and is there anything you can add to increase its impact.
Scientific evidence
Serotonin, tryptophan metabolism and the brain-gut-microbiome axis
How to improve serotonin levels without drugs
Gut Microbiome: Profound Implications for Diet and Disease
Rebuilding the Gut Microbiota Ecosystem
Serotonin in the gut: Blessing or a curse
Association between salivary serotonin and the social sharing of happiness
Disclaimer
This article and anything else written on Raiko is intended to be educational, recreational and a way to get people thinking. Please do not take this article as a replacement for medical advice. Before making decisions always consult your doctor or medical professional as everyone is unique and what works for one person may not for another and may even be harmful.
