Cognition

The Important Yet Little-Known Health Benefits of Vitamin K

As new research continues to uncover the vast range of benefits of vitamin K, it’s more important than ever to ensure you are getting enough of this essential nutrient.

What Should You Know About Vitamin K?

As far back as 1929, research into sterol metabolism found that a previously unrecognized compound was linked to blood coagulation, prompting researchers to identify the various proteins that carried it in the blood. This first step led to the cataloging of phylloquinone and menaquinone as primary carriers of this substance.

Later, in 1943, Danish researcher Henrik Dam was conducting a study on baby chicks and the effects of a cholesterol-free diet. He noted that the chicks exhibited excessive bleeding, which did not subside even after he resumed feeding the chicks a normal diet. After examining the chicks more thoroughly, the researcher determined that the chicks suffered from a deficiency of a specific anti-hemorrhagic compound. Since coagulation is spelled with a “K” in Danish, Henrik labeled the compound vitamin K. Dam won the Nobel Peace Prize in 1943 for this discovery.

In the 1970s, continued research led to the discovery that certain proteins throughout the body relied heavily on the presence of vitamin K, leading to the term “vitamin K-dependent proteins” or VKDPs. This previous research led to the discovery of the first bone protein that was dependent upon VKDPs, which has been labeled osteocalcin. Moving forward, scientists continued to find that other bones throughout the body depended upon vitamin K for growth and strength.

While research still continues, we have already found that vitamin K plays a significant role in bone health and the health of other components of our biology. In discovering the importance of this nutrient, researchers have been able to pinpoint the signs of a vitamin K deficiency.

Signs and Symptoms of a Vitamin K Deficiency

easy bruising
blood clots under nails
bleeding of the mucous membranes
black or bloody stool
sudden bleeding of the brain in severe cases

What Are the Health Benefits of Vitamin K?

Better Bone Health

Scientist have found that people with a lower vitamin K value have an increased risk of degenerative bone diseases, such as osteoporosis. The nutrient also helps fortify bone strong and maintain healthy bone density, reducing the risk of breaks and fractures.

Improved Memory

In older adults, cognitive decline is common and usually includes some memory loss. However, adults aged 70 and older exhibited better episodic memory when they had a higher concentration of vitamin K in the blood. Episodic memory involves recalling specific memories from past dates or times, so vitamin K may be vital in helping to protect against some long-term memory loss.

Prevent Cardiovascular Disease

Your heart health may be improved by maintaining healthy levels of vitamin K as well. When this nutrient is present in the blood, it prevents blood from mineralizing in the arteries. As a result, there’s less plaque buildup and blood pressure levels are better regulated. In this way, the heart can pump more efficiently.

What Are Some Ways to Naturally Get More Vitamin K?

Although researchers continue to uncover the benefits of vitamin K, it’s already known to be an essential nutrient. Fortunately, there are many natural ways to get more vitamin K. To ensure you get the vitamin K boost your body needs, try these natural sources of this essential nutrient.

Leafy Greens

The best sources of vitamin K are leafy greens, which is why it’s important to add spinach, kale and mustard greens to your diet. By way of an example, a half cup of collard greens contains 386 mcg of vitamin K, or 322 percent DV. When eaten raw, Swiss chard, another leafy green, contains the same amount as cooked collard greens.

Broccoli

When cooked, broccoli is another good source of vitamin K. A half cup of steamed broccoli contains 110 mcg (92 percent DV). If you increase that serving to 100 grams, there will be 141 mcg (118 percent DV) of vitamin K in that serving.

Brussels Sprouts

Although Brussels sprouts isn’t a popular food, it is very nutritious. Among the highly valued nutrients it contains, a half cup of this veggie provides 109 mcg (91 percent DV) of vitamin K. A 100 gram serving will provide the body with 140 mcg (117 percent DV) of this nutrient.

Pork Chops

A three ounce serving of pork chops contains a good supply of vitamin K, measuring out at 59 mcg (49 percent DV). As with the vegetables, increasing your serving size to 100 grams will give you a larger amount of vitamin K. You can get 69 mcg (57 percent DV) of the nutrient in the larger portion size.

Chicken

If you tend to prefer poultry over red meat, you can also get 51 mcg (43 percent DV) of vitamin K in a three ounce serving of chicken. If you increase that to 100 grams, the amount of vitamin K you would get with that serving would be 60 mcg (50 percent DV).

Taking a Supplement That Provides Vitamin K

If you are worried that you are not getting enough vitamin K in your diet, you may consider taking a high-quality dietary supplement that provides vitamin K, such as Vitachron. Vitachron is a multivitamin/multi-mineral formula specifically designed to provide the right nutrients at the right time of day.

Consult your doctor before increasing your vitamin K intake via a supplement if you are on any medications or have a health condition. Although researchers haven’t found tolerance limits, taking too much of the nutrient may adversely affect your health. For example, you might feel a tingling sensation in your fingertips or toes. Additionally, it may interact badly with blood thinners, cholesterol-reducing drugs, weight loss drugs and other medications.

Ensuring you’re getting enough vitamin K without overdoing it can help you enjoy all of the benefits this nutrient has to offer.

Complete Guide to the Health Benefits of Curcumin

Jan 13 by Ewcopywriting

One of the hottest trends in health and wellness is curcumin, a compound found in the popular spice turmeric. Turmeric is actually comprised of over 100 distinct compounds. The most significant of these compounds is curcumin. Here is what you need to know about the health benefits of curcumin and why many health enthusiasts are diligent about making it an integral part of their diet.

What is Curcumin?

The health benefits of curcumin, a compound found in the spice turmeric, are becoming more widely known. Turmeric is a plant that hails from Central America and India whose root is used as a common ingredient in most Indian cuisines. Its distinctive bright yellow color is easily recognized; it is the curcumin it contains that gives turmeric this unique color.

The Mayo Clinic defines curcumin as a functional food. This designation means that the food has potentially positive health benefits above and beyond the basic nutrition that it provides. Here are a few of the standout nutritional facts when looking at one tablespoon of ground turmeric.

approximately 25 calories
4.4 grams of carbohydrates
less than one gram of fat
1.4 grams of fiber
measurable amounts of iron, manganese, vitamin B6 and potassium

Health Benefits of Curcumin

Boasting a host of antioxidants and numerous anti-inflammatory benefits, there is no doubt that curcumin is a nutritional superstar. While it can be challenging to list all of the health advantages of this spice, here are a few of the key benefits that you need to be aware of.

Anti-inflammatory Agent

One of the most promising bodies of research regarding curcumin suggests that it acts as an anti-inflammatory agent in the body. This makes it potentially beneficial for people fighting inflammatory conditions such as diabetes and arthritis.

Improves Skin Health

Curcumin’s anti-inflammatory properties also make it an effective compound for promoting the health of your skin. In addition to boosting the radiance of your complexion, curcumin can also soothe acne symptoms, help to protect against psoriasis and eczema flare-ups and increase the rate of wound healing.

Promotes Cellular Health

One of the most studied potential benefits of curcumin consumption is how the compound may be able to help protect cellular health. A growing amount of research is beginning to demonstrate that curcumin may target cells that can lead to cancer development. The strongest correlation has been seen in the protection against unhealthy cell growth in the breast, bowel, stomach and skin. This protection can be largely attributed to the ability of curcumin to guard against free radicals.

Supports Weight Loss Efforts

Many people turn to curcumin as a tool to help them in their weight loss efforts. Preliminary research shows that this herbal compound is supportive in the quest to maintain a healthy weight.

Helps Maintain a Healthy Mood

In a study on rats, it was demonstrated that a higher intake of curcumin increased levels of the body’s brain-derived neurotrophic factor (BDNF). Lower levels of BDNF have been linked to an increased rate of depression.

Protects Cognitive Health

Like depression, the onset and acceleration of Alzheimer’s disease is also related to a decrease in BDNF. By helping to keep the critical nerve cells healthy and functioning at optimal levels, the addition of curcumin to the diet may also help protect against degenerative cognitive conditions. The way curcumin works to guard the memory and boost overall brain function may also be related to its ability to promote healthy levels of BDNF.

How to Incorporate Curcumin Into Your Diet

Now that you understand all of the healthy benefits of curcumin, you are probably wondering how you can incorporate this spice into your diet. Here are just a few of the ways that you can make this compound found in turmeric an integral part of your healthy eating routine.

Blend it Into Your Next Smoothie

Fresh turmeric root is a great addition to your morning smoothie. You can also add a bit of the ground spice to get in your daily dose of curcumin. While it normally possesses a strong flavor, putting turmeric in a smoothie will usually disguise it when used in moderation.

Here is a great, easily customizable recipe that will give you all of the health benefits of curcumin in a convenient and delicious smoothie that can be enjoyed daily.

Turmeric Fruit Smoothie

Ingredients

1 – 1 1/2 c. dairy-free milk of choice (coconut or almond milk works great!)
1 banana, peeled and chopped
1 c. fruit of choice, chopped (mango, blueberries, goji berries, pineapple, orange and papaya all work well)
2-3 inches fresh turmeric root, peeled and chopped (or 1-2 tsp. turmeric powder)
1 tsp. fresh ginger, peeled and chopped
1 tsp. coconut oil

Directions

Place all ingredients into a blender; blend until smooth.
Pour into cups and enjoy!

Topping Vegetables

The peppery aftertaste of turmeric makes it a good addition to nearly any roasted vegetable recipe. The spice works particularly well with roasted cauliflower or any type of root vegetables such as potatoes or carrots. You may also want to try sprinkling it on your favorite greens, including kale and collards.

This yummy recipe for roasted vegetables with turmeric gives you the anti-inflammatory and other health benefits of curcumin, and makes a healthy and flavorful addition to any meal.

Turmeric Roasted Vegetables

Ingredients

2 c. potatoes of choice, peeled and cubed
1 c. broccoli florets
1 c. cauliflower florets
1 c. carrots, peeled and chopped
1/2 c. radishes, cut in half
1/2 c. turnips, cut in half
3 tbsp. olive oil
1-2 tsp. turmeric powder
1/2 tsp. cumin
1/4 tsp. black pepper
Salt to taste

Directions

Preheat oven to 425 degrees.
In a large bowl, combine all vegetables with olive oil. Toss until completely coated. Add salt to taste.
Spray a large baking sheet with cooking spray. Place vegetables in a single layer, arranging them evenly across the sheet.
Roast vegetables for 30 – 35 minutes, or until vegetables reach desired tenderness, stirring halfway through.

Take a Supplement

Because curcumin is not easily absorbed into the bloodstream, you will see the greatest benefits by taking it in supplement form. It is easy to find curcumin in supplement form online or at nearly any health food store. The product Oncochron also provides cucumin, in addition to a variety of other natural substances that support healthy cell growth and help maintain healthy cellular inflammatory processes.

When the genetic material of the body’s cells becomes irreparably damaged, they are programmed to destroy themselves via a natural mechanism called apoptosis. When this process is not working properly, unhealthy cell growth can result. Curcumin works specifically to support the healthy functioning of apoptosis within the body’s cells.

Once you realize how easy it is to incorporate curcumin into your diet, you will wonder what took you so long to do so. Because there are no serious side effects to being purposeful about increasing your intake of moderate amounts of curcumin, you have nothing to lose by giving it a shot.

“Happy Hormone” Serotonin Regulates Impulse Control and Patience

Dec 10 by Ewcopywriting

Serotonin is a chemical in the brain that affects brain activity, mood, blood platelet characteristics and bowel functioning. Research has discovered that serotonin regulates impulse control and patience, suggesting that struggles with either of these could be related to low serotonin levels.

What is Serotonin?

Depending on how serotonin is used by the body, it can act as either a neurotransmitter or a hormone. It works by helping nerve cells communicate with one another and, in this way, allows the brain to regulate mood and emotional health. Serotonin also promotes communication between the brain and the gut in regard to regulating appetite and the digestive process.

Serotonin is produced in both the gut and in the brain. It must be produced in two places because it is unable to cross the blood-brain barrier. Because the serotonin needed by the brain to regulate mood must be present in the brain itself, serotonin can’t be taken directly in supplement form for this purpose. The only way to boost serotonin production in the brain is by ingesting the raw materials the brain needs for healthy serotonin production.

Once ingested from food or in the form of a supplement, serotonin makes its way to the gut or the large intestines. From there, it can be used by blood platelets and it can also be absorbed into the central nervous system. This allows serotonin to perform roles other than those it plays in the brain. For example, previous research suggests that serotonin in the body plays a role in protecting against degenerative diseases. Conditions such as bone loss may be prevented or slowed by the presence of serotonin in the gut.

New Research Finds Serotonin Regulates Impulse Control and Patience

Looking more closely at how serotonin affects brain activity, new research has found that serotonin regulates impulse control and patience. In the study, it was found that two distinct areas of the brain work together to regulate patience and, in particular, to enable impulse control. The key element in this process is serotonin, which allows these areas of the brain to communicate with one another.

In a previous joint study conducted by New York State Psychiatric Institute and Columbia University Irving Medical Center, researchers noted a deficiency in serotonin in mice who exhibited poor impulse control. This earlier research led to a more focused study on exactly how the brain controls impulsive behavior and promotes patience in responding to stimuli. The second study was conducted in Japan and focused on three specific areas of the brain, which, when traumatized, result in an inability to avoid impulsive behaviors. For that reason, the researchers believe patience and impulse control are managed in one or more of these areas.

The study involved measuring the release of serotonin in mice as they were exposed to photostimulation. To allow researchers to measure responses, fiber optics were inserted into the NAc (nucleus accumbens), the OFC (orbitofrontal cortex) and the mPFC (medial prefrontal cortex) of each mouse’s brain. Some of the mice received light stimulation that promoted serotonin production when they received food, while mice in another group received no stimulation.

When the OFC or DRN (dorsal raphe nucleus) areas of the brain were stimulated, the mice showed greater impulse control. However, stimulating the NAc area resulted in little to no changes in patience exhibited by the mice. Stimulating the mPFC region also enhanced patience and impulse control, but only when the mice were not anticipating their meal.

As a result of these findings, the researchers believe serotonin helps increase patience only when the mice knew a reward would come at some point, but did not know how long it would take. The researchers also concluded that serotonin plays an important role in controlling aggressive behavior.

By helping to isolate the areas of the brain that are affected by serotonin stimulation, this study may initiate future studies with the intention of developing a serotonin-based treatment for bi-polar disorder and other emotional health illnesses.

How Can You Boost Serotonin Naturally?

Change Your Diet

You can help your brain to produce more serotonin by changing the foods you eat. While eating foods that contain serotonin does not boost serotonin levels in the brain, eating foods rich in an amino acid called tryptophan can promote serotonin production.

Tryptophan is pushed through the blood-brain barrier when it’s eaten with high carb foods. Once in the brain, tryptophan is used by the brain to produce serotonin. Examples of foods rich in tryptophan include turkey, chicken, nuts, seeds, dairy products, tuna and salmon.

If you find it hard to consume enough tryptophan-rich foods, a high-quality supplement that provides tryptophan along with other serotonin precursors like 5-HTP can also help promote healthy serotonin levels in the brain.

Expose Yourself to More Sunlight

Your body runs on a biological clock called the circadian rhythm. When your brain perceives daylight, it will begin releasing serotonin to promote energy. This is why people who stay indoors most of the day feel fatigued or tired. You should get at least one hour of daylight each morning to help reset your circadian rhythm.

Do More Cardio

As you exercise, your body and brain produce more tryptophan as well as other amino acids that are essential in the production of serotonin. Cardio exercises are especially effective in causing your brain to produce more serotonin, so try to fit in brisk walking, jogging, swimming or bicycling each day. By engaging in a variety of these exercises, you’ll work out more muscle groups in addition to helping your brain produce more serotonin.

New Dementia Research Identifies Previously Unknown Risk Factors

Dec 02 by Ewcopywriting

Caring for a loved one with dementia can be an excruciating experience for everyone involved. This debilitating condition robs a person of mental faculties as it gets progressively worse. It is no surprise that scientists continue to pour an abundance of resources into cracking the code for dementia. Now, a variety of new dementia research is helping to shed a little light on risk factors for developing this form of progressive cognitive decline.

What is Dementia?

Dementia describes a cluster of symptoms that affect cognition, memory and social interaction to the extent that one’s daily life is disrupted. There are various types of dementia. The most common types of progressive dementia include Alzheimer’s disease, Lewy body dementia, vascular dementia and frontotemporal disorders. It is estimated that 15-20 percent of individuals over the age of 65 suffer from some type of mild cognitive impairment. This type of mild impairment is often a precursor to more formal types of diagnosed dementia.

It is uncertain as to why confirmed cases of dementia have more than doubled in the last 25 years. In 1990, there were 20.2 million confirmed cases of this mental health malady. By 2016, this number had spiked to 43.8 million. Alzheimer’s disease accounts for approximately 60-70 percent of all dementia cases.

It is important to note that dementia is different than the normal cognitive decline that comes with growing older. It should also be noted that not all people who experience mild cognitive impairment as they age go on to develop dementia. Some individuals may even see relief from the symptoms of this impairment in their later years.

Examining the New Dementia Research on Blood Biomarkers

Because dementia cannot be reversed, medical researchers have increasingly focused on learning how to predict a person’s chances of developing the condition so that they can discover drugs to aggressively treat it before it takes hold.

One of the most promising developments to come out of this proactive research is the discovery of the blood biomarker asymmetric dimethylarginine (ADMA). This molecule circulates in the blood and reduces the amount of nitric oxide that is synthesized by particular cells that are present in the blood vessel lining.

Scientists now know that low levels of nitric oxide are connected to the development of Alzheimer’s disease. Further studies have also demonstrated a connection between high concentrations of ADMA and resulting cognitive decline.

Does Neighborhood Noise Contribute to the Onset of Dementia?

Although the new dementia research surrounding blood biomarkers clearly relates to a biological factor, there are also environmental factors that may play a part in increasing your risk of developing Alzheimer’s disease. A new study shows that older adults living in noisy neighborhoods may be at a higher risk for developing Alzheimer’s disease or other subsets of dementia as they age.

The study examined the dementia rates of people living on the south side of Chicago. What they found was that older adults who were subjected to 10 A-weighted decibels more noise during the daytime hours experienced a 36 percent higher chance of developing mild cognitive impairment. This same group also demonstrated a 29 percent higher chance of developing Alzheimer’s disease.

Scientists believe that this elevated risk can be attributed to disruptions in sleep patterns that may affect overall health. Another explanation is that noise pollution may accelerate the body’s production of beta-amyloid, a protein known to contribute to Alzheimer’s.

How to Maintain Cognitive Health as You Age

Although there is nothing definitive that you can do to prevent dementia, there are things that you can do now to stave off natural cognitive decline as you age. Here are a few steps that you can take to protect your mind as you get older.

Exercise

In addition to keeping your body functioning at optimal levels, maintaining a regular exercise routine as you get older can also deliver protection to your brain and memory function.

Proper Diet

Doctors have long touted the benefit of a Mediterranean-style diet as a tool to slow down the progression of dementia. This diet is rich in vegetables and fruits, olive oil, whole grains, beans, nuts and moderate amounts of fish, lean poultry and dairy products.

Social Connections

While it is admirable to want to take care of your health through exercise, diet and getting quality sleep each night, how you feed your soul with relationships also has a profound effect on your mental health. Being diligent about engaging in social activities and fostering meaningful connections with others will make you less likely to experience cognitive decline.

Mental Stimulation

In addition to nurturing your mind through social connections, you can also stimulate your brain through mental exercises. Research has demonstrated a link between mental exercises and a lower risk of developing Alzheimer’s disease. Good activities to stretch your brain include reading, doing puzzles, playing card games and listening to music.

Supplements

Finally, taking a high-quality dietary supplement that supports cognitive health will promote healthy brain function and go a long way towards giving your body what it needs to keep your mental acuity intact for as long as possible.

While this new dementia research does not offer a cure or treatment for the disease, it does help scientists to understand some of the reasons why an individual may develop this condition. The more that is learned about this dreadful disease, the greater likelihood that the medical community will find ways to beat it in the future.

Examining the Risk of Cognitive Decline in Old Age

Oct 01 by Ewcopywriting

As we age, it is natural to experience a gradual decline in cognitive function. Although it is normal to experience a certain level of decreased brain function with advancing age, cognitive changes that go beyond what is to be expected at a certain age can be the first signs of dementia. Understanding the various symptoms of dementia, the differences between medically confirmed dementia and normal age-related cognitive decine and knowing the steps you can take to prevent general cognitive decline in old age can help you to take control of your mental health into your golden years.

Symptoms of Dementia

There are a number of symptoms to be on the lookout for when it comes to dementia. The most common cognitive change associated with dementia is memory loss. This impairment is generally first noticed by close family members. Other cognitive decline symptoms include confusion, difficulties performing tasks, communication challenges and problems with reasoning and solving problems.

In addition to cognitive issues, many sufferers of dementia also experience physical changes. Symptoms to be aware of include depression, mood swings, agitation, anxiety and general behavioral issues that are inappropriate or out of character.

Causes and Risk Factors of Dementia

Like any type of mental health condition, it can be challenging to pinpoint the root cause of dementia. In general terms, the condition is caused by irreversible damage to nerve cells and how they connect within the brain. Depending on the part of the brain that suffers damage, the condition can cause varying symptoms. Alzheimer’s disease is the most common form of dementia, accounting for approximately 60 to 70 percent of all confirmed cases.

In addition to irreversible types of dementia, there are also other conditions that are commonly linked to the issue. These conditions include Huntington’s disease, Creutzfeldt-Jakob disease and Parkinson’s disease.

There are a number of risk factors associated with dementia. Here are just a few of the most common ones.

Age

The most common risk factor of dementia is advanced age. Most cases affect individuals over the age of 65.

Family History

Having a family history of this condition also puts you at a higher risk of developing dementia. There are specific genetic tests that can tell you if you have a genetic mutation that may increase your risk.

Race and Ethnicity

There is a clear difference in dementia risk as it relates to race and ethnicity. Black Americans are twice as likely to be diagnosed with dementia than White Americans. Hispanics are 1.5 times more likely to experience dementia.

Poor Overall Health

As with most degenerative issues, being in poor overall health will also put you at a higher risk for developing dementia. Particularly worrisome health conditions that contribute to dementia include diabetes, heart disease and depression.

Previous Traumatic Brain Injury

Repeated head injuries can increase the risk of dementia in many people.

The Difference Between Dementia and Age-Related Cogntive Decline

It is important to understand that not all cognitive decline in old age can be attributed to dementia. Just because you notice a reduction in cognitive function, it does not necessarily mean that dementia is setting in. It is not unusual for the elderly to display a decline in overall brain function as they age; this is a normal part of the aging process. Normal cognitive decline symptoms that do not necessarily indicate dementia includes occasionally misplacing car keys, momentarily forgetting a word or a name of an acquaintance or blanking on recent events.

How to Protect Against Cognitive Decline in Old Age

While you can never completely prevent dementia or other types of degenerative disease that take hold in old age, there are steps that you can take now to help to protect against cognitive decline in old age. Here are a few concrete actions that you can take to help to promote a better outlook for your mental health as you age.

Practice Healthy Habits

Taking care of your physical health is the best thing that you can do to take care of your brain. This means you need to be mindful of eating a healthy diet, maintaining a regular exercise routine and being purposeful at seeking adequate medical care.

Stop Smoking

If you are a smoker, stop. There is no other way around it.

Nurture Social Networks and Activity

Being social and establishing healthy relationships have both been shown to boost mental function. In addition to staying social, it is a good idea to engage in activities that bring you joy.

Vitamins and Supplements

One of the best things that you can do to maintain optimal brain function is to commit to a daily dietary supplement such as Neurochron. This innovative supplement supports healthy brain function and cognition through the use of a mix of vitamins, antioxidants, phospholipids and other nutrients. Low levels of vitamin D, vitamin B-6, vitamin B-12, and folate have also been demonstrated to boost your risk of dementia, making it important that you are diligent about getting enough of these vitamins.

You cannot prevent the aging process. However, understanding what this looks like and how you can take steps to guard your mental acuity as you grow older can help you to live a happier and healthier life.

Serotonin Deficiency: Symptoms and Treatment

Aug 12 by Ewcopywriting

Serotonin (also referred to as 5-hydroxytryptamine or 5-HT) is a chemical messenger that helps the nerve cells in the body communicate. While serotonin was discovered by scientists over 60 years ago, the study of its importance to healthy body function continues to evolve. A serotonin deficiency has been linked to a variety of physical and mental health issues, making it important that you recognize and treat the problem. Here are a few things to know about this neurotransmitter that may help shed light on potential health issues as well as ideas on how you can boost serotonin levels naturally.

Why is Serotonin Important to Overall Well-being?

Your body produces serotonin from the essential amino acid tryptophan. The body sends signals between nerve cells through this vital neurotransmitter. While serotonin is primarily found in the digestive system, it is also present in various areas of the central nervous system, such as the brain, as well in blood platelets.

Getting adequate amounts of nutrients like tryptophan, vitamin D, omega-3 fatty acids and certain B vitamins is necessary for your body to produce adequate levels of serotonin. Tryptophan is especially important when it comes to serotonin production. Without enough tryptophan in your diet, you may experience lower-than-desired levels of serotonin.

Serotonin is instrumental in a variety of bodily functions. This chemical modulates almost every behavioral function in the human body, including mood, aggression, memory, appetite, sexual function, anger and more. This means that serotonin plays a critical role in achieving adequate amounts of sleep, enjoying a positive mindset, experiencing good digestive support, having a rewarding sex life and much more. In fact, it is easier to find something that serotonin does not have a hand in than to try to list all of the functions that it touches.

What Causes Serotonin Deficiency?

There are a number of factors that may lead to a deficiency in serotonin. Because serotonin comes from tryptophan, a deficiency in this amino acid may cause serotonin levels to drop below an acceptable level. When a deficiency is present, it can be difficult to ascertain what is causing it precisely because serotonin has so many functions.

Scientists know that some of the most common causes of seroconin deficiency include changes in the brain related to age, not eating the right mix of healthy foods, chronic stress, poor exercise habits and inadequate amounts of natural light exposure. While it is possible to test serotonin levels, most physicians will try to evaluate possible conditions related to low levels of the neurotransmitter.

What Are the Symptoms of Serotonin Deficiency?

Low levels of serotonin can manifest through both physical and mental health issues. Some of the most common physical symptoms that may indicate a deficiency in this crucial chemical include problems with movement or balance, sexual issues as such as premature ejaculation and difficulties with digestion and incontinence. Individuals with low serotonin may also experience problems with wound healing because of poor blood clotting ability as well as unexplained chronic pain.

Low serotonin levels may also present through mental health problems. Some of the most common indicators of this deficiency include unexplained depression or anxiety, issues with memory or concentration and schizophrenia. Because serotonin helps to regulate sleep patterns, you may have problems falling or staying asleep if you are low on this neurotransmitter. Other symptoms of a deficiency include hyperactivity and issues related to sexual function such as changes in desire and the ability to find pleasure in sexual activity.

How to Boost Serotonin Levels Naturally

The good news is that there are many things that you can do to boost your serotonin levels naturally. Here are just a few ideas to consider if you or your doctor suspect serotonin deficiency.

Seek Out Natural Light

In addition to treating various types of seasonal depression, exposing yourself to natural light can help to boost serotonin levels. If this is a challenge for you because of your climate or lifestyle, you may want to consider using a light therapy lamp.

Focus on Emotional Well-being

Because serotonin levels and mental health are linked, it is recommended that you make your emotional well-being a priority. You can do this by being diligent about reducing chronic levels of stress in your life. Some people also find success in boosting serotonin through the use of psychotherapy. Engaging in these types of cognitive or behavioral therapies can have a positive effect on serotonin levels so that you feel better emotionally.

Get Moving

As with many health conditions, a little exercise can go a long way in helping to combat a myriad of issues. Regular exercise has been shown to raise serotonin levels, giving you just one more reason to commit to a consistent routine.

Watch Your Diet

Focusing on good nutrition can play a pivotal role in encouraging the production of serotonin. In addition to general nutritional guidelines with whole foods as the base, be sure to include foods rich in tryptophan such as turkey, pineapple, tofu, nuts, and chickpeas.

Take a Natural Supplement

Taking a high-quality natural supplement like Tryptochron® can help support healthy serotonin levels in the brain. Tryptochron® provides L-tryptophan, 5-HTP and vitamins B3 (niacin) and B6 (pyridoxine) in a patented formulation to help relieve certain symptoms of serotonin deficiency.

If you feel as if you are not quite yourself lately, it may be a prudent idea to get your serotonin levels checked out. Getting to the root of any possible deficiency will help you to live a healthier and happier life.