WORLD'S FIRST HAPPINESS CENTRE

7 signs you suffer from poor gut health

September 05, 2019

Our modern world and fast-paced life can mean that we are often stressed, not getting enough sleep, eating processed foods high in fat and sugar, and taking antibiotics regularly. All these factors can have a detrimental effect on the health of our gut microbiome, which in turn may affect other aspects of our health including heart, digestive, brain, skin, immune system, weight, hormone levels, nutrient absorption and even the risk of cancer.

To keep healthy, we need a healthy gut. While research cannot determine what a healthy microbiome looks like based on the presence or absence of specific organisms or bacteria, there are some practical ways an unhealthy gut may show itself. Here are the seven most common signs:

1. You feel moody, anxious or depressed

Our happy hormone, serotonin, contributes to mood, sleep and appetite, and most of it is made in the gut. As our brain can’t store the nutrient (tryptophan) needed to make serotonin, you need a constant supply from the diet via the gut to help. Foods like bananas, chicken, turkey, milk and eggs are all rich in tryptophan.

If the gut is ‘leaky’ or not functioning properly due to a poor diet, you’re less likely absorbing tryptophan and making serotonin, potentially leaving you feeling moody, anxious or depressed.

2. You feel stressed

An unhealthy gut is unable to support you in times of stress due to low numbers of good bacteria. When you’re stressed, levels of the hormone cortisol in the body increase, which can lead to depression and other health conditions over time.

Eating a healthy diet can help increase the number of good bacteria (bifidobacteria), which have been found to reduce cortisol in your system and support the management of stress.

3. You suffer bloating, constipation, diarrhoea, pain or excessive gas

The most common signs of gut dysbiosis or poor gut function are bloating, gas, pain, diarrhoea and constipation.

When the balance of bacteria in the gut is upset - or the health and diversity of the intestinal ecosystem is off - the gut displays symptoms such as bowel irregularity or gas to signal that something is not right. Talk to your doctor if you are worried.

4. You have sugar cravings

Eating a diet high in refined sugar and processed foods can feed the bad bacteria in your gut, boosting their numbers. This imbalance can lead to more sugar cravings as the bad bacteria thrive on sugar to live.

High levels of bad bacteria may see them feeding on your gut wall, causing molecules to ‘leak’ through into the bloodstream, leading to inflammation in the body. Inflammation has been linked to most chronic diseases including cancer.

5. You're always sick

Frequent illness or infections are signs of compromised gut function.

Having a diverse diet rich in plant foods like vegetables, fruits, wholegrains and legumes can help feed the good bacteria, boosting their populations and boosting your immunity.

6. You have food intolerances

Food intolerances are different to food allergies, which are caused by an immune system reaction.

Food intolerances are not life threatening but can affect the quality of your life in that they cause symptoms like bloating, gas, diarrhoea, pain, nausea or even skin problems and headaches. It is thought that the quality and balance of the gut bacteria may have some part to play.

7. Your poo doesn’t look right

A good rule of thumb when it comes to your bowels is that ‘normal’ can look like anything from going to the bathroom three times per day to three times per week. It is different for everyone.

If you are worried or if something has changed, then talk to your health professional.

Takeaway message

Good gut bacteria thrive on fibre. To boost your gut health and improve any of these symptoms, start by increasing the number and diversity of plant foods in your diet.

Having a healthy gut ensures that maximum nutrient absorption can take place, which supports proper hormone production, low inflammation, good health and mood regulation. Nicole Dynan,

The Gut Health Dietitian, is an Accredited Practicing Dietitian and an Accredited Sports Dietitian. To learn about Nicole’s new online program, The Good Mood Diet, visit The Gut Health Dietitian here or follow her on Instagram, Facebook and Twitter.

Source: Rachel McDougall

Boosting Your Serotonin Activity

September 04, 2019

4 ways to boost your serotonin!

After I finished my Ph.D. dissertation everything felt really difficult. I wanted to throw a party for myself, but couldn't seem to plan it. I wanted a job, but couldn't get around to looking for one. I wanted to write more blog posts, but each one felt like it took forever. I wasn't quite aware of it at the time, but I do think writing a 150-page paper on 4 years of my research had maxed out my serotonin system. Subsequently I have come across a lot of research on ways to boost serotonin activity. This information would have been really useful at the time, but at least I can share it with you.

       As I described in my last post, serotonin is the molecule of will power, of delaying gratification. Decreased serotonin activity can lead to an inability to create and act on well-formed plans. That can mean having difficulty finishing things, or feeling a little down, or getting annoyed easily, or being unable to control your impulses. If you see that in yourself, or a friend, it might mean decreased serotonin activity. In this post I'll explain 4 ways of boosting serotonin activity that don't involve a trip to your psychiatrist or buying "supplements" from some website in your spam folder.

       Now as I also explained in my last post, the phrase "low serotonin activity" can mean a number of different things. It can mean your brain is making less serotonin, or has fewer receptors for it, or those receptors just aren't grabbing on to the serotonin very well. It can also mean the serotonin that's made is broken down too soon, or that the serotonin that's squirted out into the synapse is sucked too quickly back into the neuron. Changing any one of these factors can increase (or further decrease) serotonin activity. For example, most antidepressant medications work by blocking serotonin-sucking proteins (i.e. the serotonin transporter), thereby increasing the amount of serotonin that can act on receptors.

       If your low-serotonin activity is making you feel too rushed to finish reading blog posts, I'll just spoil the surprise right here and tell you the punch-line. The four ways to boost serotonin activity are sunlight, massage, exercise, and remembering happy events. At this point feel free to return to your stressful life, or keep reading for a more in depth look.

       Now if you're really having trouble, go see a psychiatrist, and stop looking for medical advice on blogs. The symptoms I've described above may be signs of reduced serotonin activity, but they may mean more than that, or something else entirely.  Furthermore, even if low serotonin activity is the problem, the following activities may not be sufficient. You might also need something else (e.g. psychotherapy, an antidepressant, etc). That can depend, among other things, on your genetics, early childhood experiences, and current life circumstances. I will say though, that even if the following activities are not entirely sufficient, they will move you in the right direction. So without further delay, let's do some serotonin boosting.

1. Sunlight

       Human evolution occurred, for the most part, outside (or we were created outside, whichever you prefer). Back in the early Paleolithic there were fewer LED screens and fluorescent-lit cubicles. People got their light from the sun, which holds three distinct advantages over other forms of light. It has ultraviolet (UV) light, it is much brighter than standard man-made light, and occurs at the appropriate time.

       In addition to UV, the intensity of the light you're exposed to is also important. Bright light through your eyes also increases serotonin activity (so it's not necessary to get skin cancer in order to be happy). Now maybe you think the lights in your office are bright, but that's just because your eyes are good at adjusting to ambient light. In reality the intensity of light on a bright sunny day (i.e. the number of photons bouncing around) is about 100 times higher than an office. Don't believe me? Look at your lux meter, or just ask your friend who works in a sleep lab, or the one who is a camera production assistant over in Hollywood (oh, don't have one of those? Then just believe me).

       For more specific evidence, experiments in rats show the rate of production of serotonin by the brain is directly related to the prevailing duration of bright sunlight. In addition, the serotonin transporter sucks away serotonin the fastest in the Fall and Winter, and is inversely correlated with the amount of light received. Since the serotonin transporter is the thing that most antidepressants block, getting sunlight can have similar effects to antidepressants.

       Lastly, timing of the light is also important. You may notice that the sun is only out during the day. Thus, you want to make sure you expose yourself (not in a dirty way) to bright light in daytime, and not at night. Bright lights at night block the conversion of serotonin into melatonin, and melatonin is essential for a good night's sleep.  

2. Massage

       Several studies have demonstrated the benefits of massage in boosting serotonin. It's not clear to me whether it is massage in particular, or simply physical human contact, but I'm trying to get my girlfriend to give me more massages, so let's focus on that.

       One study on massage was carried out on depressed pregnant women. Depression in mothers is particularly concerning, because their depression can affect the baby's activity of various neurotransmitters, including serotonin. The women received massages twice a week from their partners for four months, and their serotonin levels increased by 30%. If you're pregnant, feel free to use that tidbit to score some massages from your partner.

       Another study looked at massage on babies of depressed mothers. They massaged 1-3 month old infants twice a week for 15 minutes for 6 weeks. The infants' serotonin jumped 34%. Other studies have shown that massage helps migraine sufferers to boost their serotonin and reduce their headaches. In addition, women suffering from breast cancer also saw large serotonin increases from massage. 

       Massage increases serotonin, which will likely improve your mood - a happy ending if you will.

       In numerous studies exercise has been shown to increase both serotonin production and release. In particular, aerobic exercises, like running and biking, are the most likely to boost serotonin. However, yoga works too (for more neurobiological effects of yoga check out my earlier post).

       Interestingly, if you try to do too much exercise, or feel forced into doing it, it may not have the right effect. Recognizing that you are choosing to exercise changes it's neurochemical effect. That may be a result of your ancient instincts - the difference between running because you're hunting something, and running because it's hunting you.

       Make exercise an essential part of your routine. The biggest problem with exercise is that when people don't feel like doing it, they don't do it. But sometimes the reason they don't feel like doing it is because their serotonin activity is low, and they'd rather pig out on chips or watch TV. So it's important to go against what you're feeling at the moment, and remind yourself of what's important to you.

4. Remembering Happy Events

       This tip may seem the hokiest of all, but is the simplest. All you need to do is remember positive events that have happened in your life. This simple act increases serotonin production in the anterior cingulate cortex, which is a region just behind the prefrontal cortex that controls attention. The same study that found this also showed that remembering sad events decreased serotonin production in the anterior cingulate. Thus, remembering positive events has a two-fold effect: it directly increases serotonin, and also keeps you from thinking about negative events.

Yes, sometimes when you're feeling crappy it's hard to focus on, or even remember, happier times. This is a phenomenon known as "state dependent recall." In fact, one of the biggest problems in major depression is that people can't recall being happy, and only remember being depressed. If you're having difficulty remembering happy events, then talk to an old friend, or look at photographs, or read your diary (or someone else's).

       In conclusion, engaging in all of these activities will give a boost to your sagging serotonin system. Unfortunately, the people who probably need it most couldn't even finish reading this article. Or they never even made it to this blog in the first place. So, congratulations! If you're reading this, your serotonin system isn't doing terribly. Even so, you could probably benefit from sunlight, massage, exercise, and remembering happy events. If nothing else, please pass along the info to someone who could use it.

For help applying practical neuroscience to your own life, please visit alexkorbphd.com and sign up for neuroscience-based personal coaching.

 If you liked this article then check out my new book on the neuroscience of depression:The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

Source: Alex Korb

Benefits of Serotonin

September 03, 2019

Not a lot of people have a clear understanding of what exactly Serotonin is and what the main benefits are; so we thought we would shed some light on this topic! Serotonin is a neurotransmitter (although some believe it is a hormone) and sends signals between the nerves, regulating their intensity. It is made from the essential amino acid- tryptophan and plays an integral part in our wellbeing. 

In simple terms, it is the chemical that keeps us happy :D. 

 

So what are the benefits of the production of Serotonin other than helping with our happiness? Here goes…

-      Regulates bowel function and movements

-      Stimulates parts of our brain that control our sleep patterns

-      Helps regulate our mood and social behaviour

-      Aids digestion and appetite (therefore helps with our weight management)

-      Regulate anxiety and reduce depression

-      Heal wounds by causing tiny arteries to narrow, helping form blood clots 

-      Helps increase our memory 

-      Mood stabiliser

 

Ultimately it regulates our moods and promotes happiness from within.

 

So, how do we naturally boost our levels of Serotonin? We have you covered!

 

1-   Sunshine: Have you noticed the difference in your mood during Winter and Summer? When our bodies are exposed to natural light, it helps produce Serotonin and therefore helps stabilise our mood and promotes happiness. That winter escape to a warmer climate is needed! Get that leave approved and say hello to the warmer weather!

2-   Exercise: there’s nothing better than that post-exercise feeling when the endorphins hit, you feel energised and ready to kick start your day! Exercise is a natural boost and helps promote not only dopamine but Serotonin too. So despite it being tempting to hit that snooze alarm, just think about how good you will feel afterwards. 

3-   Diet: we’ve heard it all before, ‘you are what you eat’. When you consume foods that are high in tryptophan it can help produce Serotonin and ultimately increase your happiness levels! Think bananas, nuts, seeds, tofu, and pineapple.

4-   Meditation: before you roll your eyes and use the excuse that you do not have time, hear us out. You do not need to sit and meditate for hours. A quick 5-10 minute meditation can be enough to kick start your morning and get the boost you need. It can help alleviate stress, calm down our mind and make us come back to a place of mindfulness. It can promote a positive outlook on life which ultimately boosts Serotonin levels. Hello happiness!  

 

So now you can understand why we are obsessed with Serotonin and the benefits it has on our bodies! 

About Us

At Serotonin in Melbourne, we provide a sanctuary to escape from our fast-paced lives. As optimal health requires a holistic approach, Serotonin integrates both a nourishing Eatery, an Exercise Centre and has an Education platform. Our ethos is based around eating a plant-based diet to ensure the body, mind and earth all function at their best.