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Brain Hormones: What They Are and How to Support Them Naturally
The human brain is one of the most complex structures in existence, controlling everything from movement and memory to emotions and decision-making. At the center of this intricate system are brain hormones – chemical messengers that influence mood, behavior, cognition, sleep, appetite, and even social bonding. These hormones are essential for maintaining balance within the body and ensuring that the brain communicates effectively with other organs and systems. Though many people associate hormones with puberty or reproduction, brain hormones play a much broader role in daily life. Every emotion you feel, every burst of motivation, every night of restful sleep, and even your ability to cope with stress is connected to hormonal activity in the brain. Let’s take a closer look at what brain hormones are, how they work, the most important hormones involved in brain function, and how lifestyle choices can influence hormonal balance. What Are Brain Hormones? Brain hormones are chemical substances produced either directly in the brain or by endocrine glands controlled by the brain. They travel through the bloodstream or act within neural pathways to regulate physiological and psychological functions. The brain’s hormonal system is primarily managed by two important structures: Hypothalamus – the control center that links the nervous system to the endocrine system. Pituitary gland – often called the “master gland” because it regulates many other hormone-producing glands in the body. Together, these structures help maintain homeostasis, which is the body’s internal balance. Brain hormones may affect: Mood and emotions Stress response Sleep cycles Learning and memory Motivation and reward Hunger and metabolism Social bonding Sexual behavior An imbalance in these hormones can contribute to mental and physical health problems, including mood, sleep, weight, and cognitive issues. Here Are Some of the Major Brain Hormones and Their Functions Dopamine – The Motivation and Reward Hormone Dopamine is often referred to as the “feel-good” hormone, although its primary role is actually motivation and reward. When you achieve a goal, eat delicious foods, receive praise, or experience pleasure, dopamine levels rise. This hormone makes rewarding experiences feel satisfying. Functions of Dopamine Motivation and drive Pleasure and reward Focus and attention Learning and memory Motor control Healthy dopamine levels help people feel energized, productive, and motivated. Low Dopamine Levels Low dopamine may contribute to: Lack of motivation Fatigue Difficulty concentrating Low mood Excess Dopamine Too much dopamine activity has been associated with addictive or impulsive behaviors. Modern technology and social media can overstimulate dopamine pathways, leading to cycles of instant gratification and reduced attention spans. Serotonin – The Mood Stabilizer Serotonin is strongly linked to happiness, emotional stability, and well-being. While much of the body’s serotonin is produced in the gut, it can have a profound effect on the brain. Functions of Serotonin Regulates mood Supports sleep Influences appetite Helps with digestion Affects memory and learning Balanced serotonin levels contribute to emotional calmness and resilience. Low Serotonin Symptoms Low serotonin is often connected with: Mood issues Irritability Sleep problems Emotional instability Natural Ways to Support Serotonin Regular exercise Sunlight exposure Healthy sleep Foods rich in tryptophan Meditation and stress reduction Cortisol – The Stress Hormone Cortisol is produced by the adrenal glands but regulated through signals originating in the brain. It plays a key role in the body’s fight-or-flight response. Functions of Cortisol Manages stress response Regulates blood sugar Lessens inflammation Supports metabolism Helps maintain alertness In short bursts, cortisol is beneficial because it helps the body respond to danger or pressure. High Cortisol Long-term stress can keep cortisol levels elevated, leading to: Anxiousness Weight gain Sleep disturbances Memory problems High blood pressure Weakened immunity Modern lifestyles filled with work stress, digital overload, and lack of rest can activate cortisol production. Lowering Cortisol Naturally Deep breathing exercises Adequate sleep Physical activity Time spent in nature Reduced caffeine intake Healthy work-life balance Oxytocin – The Love and Bonding Hormone Oxytocin is often called the “love hormone” because it promotes emotional bonding and trust. It’s released during activities such as hugging, childbirth, breastfeeding, and positive social interaction. Functions of Oxytocin Encourages social connections Builds trust and empathy Supports maternal bonding Reduces stress and anxiousness Enhances emotional resilience Strong relationships and social support systems can increase oxytocin production and improve mental well-being. The Importance of Human Connection Research consistently shows that loneliness and social isolation can negatively affect mental and physical health.¹ Simple acts like eye contact, kindness, and physical affection can help stimulate oxytocin release. Melatonin – The Sleep Hormone Melatonin regulates the body’s circadian rhythm, also known as the sleep-wake cycle. The pineal gland releases melatonin in response to darkness, signaling the body that it’s time to prepare for sleep. Functions of Melatonin Promotes sleep Regulates biological rhythms Supports immune health Influences seasonal mood patterns Disrupted Melatonin Production Artificial light exposure – especially from cellphones and screens – can interfere with melatonin production. Low melatonin levels may lead to: Sleep disruptions Fatigue Poor concentration Mood changes Supporting Melatonin Naturally Limit screen time before bed Sleep in a dark room Maintain a regular sleep schedule Avoid caffeine late in the day Getting quality sleep is one of the most important ways to support brain health. Endorphins – The Natural Ache Relievers Endorphins are chemicals released by the brain to reduce physical discomfort and create feelings of pleasure. They are commonly associated with the “runner’s high” experienced after exercise. Functions of Endorphins Relieve aches Reduce stress Improve mood Promote relaxation Activities that can increase endorphins include: Exercise Laughter Music Dancing Meditation In addition to being natural ache relievers, endorphins can contribute significantly to emotional well-being and resilience. Adrenaline – The Energy Booster Adrenaline, also known as epinephrine, prepares the body for immediate action during stressful or exciting situations. Functions of Adrenaline Increases heart rate Boosts energy Sharpens focus Enhances reaction speed Adrenaline is useful during emergencies, athletic competition, or high-pressure situations. However, excessive adrenaline due to stress and worry can contribute to panic attacks, restlessness, and exhaustion. The Brain-Hormone Connection Brain hormones interact in highly complex networks. For example: Extreme stress increases cortisol, which can reduce serotonin and dopamine. Poor sleep can lower melatonin and disrupt dopamine balance. Positive social interactions help boost oxytocin and reduce cortisol. Exercise increases dopamine, serotonin, and endorphins simultaneously. This interconnected system helps explain how mental health can be influenced by multiple lifestyle factors. How Lifestyle Affects Brain Hormones 1. Nutrition The brain requires nutrients to produce hormones efficiently. Important nutrients include: Omega-3 fatty acids Protein Magnesium Zinc B vitamins Highly processed foods and excessive sugar intake may negatively impact hormonal balance and brain function. 2. Exercise Physical activity is one of the most effective ways to support brain hormones. Exercise can help: Increase dopamine Boost serotonin Release endorphins Reduce cortisol Even moderate activities like walking can improve mood and cognitive performance. 3. Sleep Sleep is essential for hormonal regulation. During sleep, the brain: Restores neurotransmitter balance Removes metabolic waste Consolidates memories² Regulates stress hormones Sleep deprivation can disrupt emotional regulation and decision-making. 4. Stress Management Long-term stress can disrupt hormone balance³ and overall brain health. Healthy stress-management techniques include: Meditation Yoga Journaling Mindfulness Social support Relaxation exercises Reducing stress can help improve mental clarity and emotional stability. 5. Social Relationships Humans are social beings, and healthy hormones can have a positive effect on relationships. Supportive social interactions can help increase oxytocin, serotonin, and dopamine. Conversely, isolation and conflict may elevate cortisol and negatively affect emotional health. Find Better Balance Brain hormones are the invisible chemical messengers that shape nearly every aspect of the human experience. From motivation and happiness to stress and sleep, these substances influence how we think, feel, and behave every day. Maintaining healthy hormone balance can help optimize mental clarity, emotional resilience, physical energy, and overall quality of life. Simple lifestyle habits such as regular exercise, healthy nutrition, quality sleep, meaningful relationships, and stress management can positively affect brain chemistry. Though the many stressors of modern living can be overwhelming, implementing these healthy habits can empower you to make healthier choices – which can help you achieve better balance in life. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: ¹Shankar, R. (2023). Loneliness, social isolation, and its effects on physical and mental health. Missouri Medicine, 120(2), 106–108. https://pmc.ncbi.nlm.nih.gov/articles/PMC10121112/ ²Paller, K. A., Creery, J. D., & Schechtman, E. (2021). Memory and sleep: How sleep cognition can change the waking mind for the better. Annual Review of Psychology, 72, 123–150. https://doi.org/10.1146/annurev-psych-010419-050815 ³Ranabir, S., & Reetu, K. (2011). Stress and hormones. Indian Journal of Endocrinology and Metabolism, 15(1), 18–22. https://doi.org/10.4103/2230-8210.77573
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The 4 Most Effective Ways To Increase Your Serotonin
Do you often have negative thoughts racing through your mind? Do you notice that you are more lethargic, irritable, or sad for no reason? Our brain requires a balance of vital neurotransmitters that help to control our feelings of happiness or positive mood. You may have heard about dopamine, oxytocin, and endorphins as being contributing factors to feeling happy. Similar to these neurotransmitters, serotonin plays many important roles in the brain’s biochemistry and is intimately involved in facilitating sustained and deep sleep, maintaining healthy mood and self-confidence, even supporting a healthy appetite and social engagement. What Is Serotonin? Our brains produce a naturally soothing neurotransmitter called serotonin, from before birth and all through life. Serotonin is the key hormone that stabilizes our mood, feelings of well-being, and happiness. Additionally, it helps decrease our worries and concerns and is associated with learning and memory. "People who are clinically depressed often have very low levels of serotonin," says Dr. Daniel Amen, MD. Some studies suggest that women produce 52% less serotonin than men.¹ Levels seem to fluctuate with menstrual cycles, which may explain why women are more prone to depression. Less sunlight may also cause a drop in the neurotransmitter (chemical messengers that help the brain to function) serotonin, which in turn can initiate low mood. While serotonin levels may dip with less exposure to sunlight, many people suffer from low serotonin year-round. When your serotonin levels are too low you're more likely to become irritable, anxious, and perceive the world as unfriendly. You may feel moody, pessimistic, and have irregular appetite and sleep. The good news is serotonin can be increased in the brain (and body) by eating the proper foods and/or supplementing your diet. So how can we help to increase our own serotonin levels? 4 Ways To Increase Serotonin Naturally Here are 4 of the best strategies to increase your serotonin levels: Break a Sweat - Daily! Exercise is a serotonin intervention – it instantly boosts serotonin in your brain. By engaging in aerobic exercises like running or cycling, we can stimulate the release of serotonin and improve our overall well-being. Studies show that even just 30 minutes of moderate physical activity can increase serotonin levels.² So why not lace up those sneakers and hit the pavement? Yoga or Pilates are also great options for boosting serotonin as they combine physical movement with mindfulness practices that support mental health. Incorporating regular exercise into your routine can be a powerful way to naturally lift your spirits and enhance your quality of life. Multiple research studies have demonstrated that exercise is at least equally effective at increasing available serotonin as serotonin-enhancing medications are, and in some cases exercise is more effective. One study concluded that positive mood in individuals is a strong predictor of physical health.³ Consistent daily physical activity one of the best ways to improve your serotonin levels and your overall brain health. Keep Your Gut in Check Did you know that your gut health has a direct impact on your mood and naturally occurring serotonin levels? It's true! The bacteria in our gut play a crucial role in producing neurotransmitters like serotonin, which is responsible for regulating our mood. So, if you want to maintain a positive outlook and keep those feel-good chemicals flowing through your body, it's essential to take care of your gut. Luckily, there are plenty of simple ways to support healthy digestion and promote good gut health. Eating fiber-rich foods like fruits and veggies, drinking enough water throughout the day, avoiding processed foods and sugar, getting regular exercise, and reducing stress are all great strategies for achieving optimal gut health. By taking these steps to prioritize your digestive system's well-being, you'll be on track towards feeling happier and more balanced every day. Much of the serotonin in your body is produced in your gut, so strategies designed to optimize gut health and the production of serotonin could certainly go a long way toward optimizing your mental health. Make sure you are taking a quality probiotic, properly hydrating, and eating a brain-healthy diet. Eat The Right Foods Foods high in simple carbohydrates, such as pasta, potatoes, bread, pastries, pretzels, and popcorn, typically increase insulin levels and allow more tryptophan (the natural amino acid building block for serotonin) to enter the brain, where the brain cells can convert it to serotonin. The calming effect of serotonin can often be felt in within thirty minutes of eating these foods. This may be one of the reasons simple carbohydrates are so addictive. They can be used to make you feel happy, but can also cause high blood sugar levels that can contribute to memory problems over time. We recommend complex carbohydrates, such as sweet potatoes, apples, blueberries, carrots, and garbanzo beans, as a healthier way to boost serotonin. Brain serotonin levels also can be raised by eating foods rich in l-tryptophan, such as: chicken eggs cheese turkey beef salmon and tuna tempeh beans lentils spinach and other dark leafy green vegetables pumpkin and chia seeds nuts Many people may unknowingly trigger cognitive inflexibility or mood problems by eating diets that are low in l-tryptophan. Interestingly, Dr. Amen states that "certain nutrients can help metabolize and help utilize serotonin most efficiently. Some of these nutrients include magnesium, zinc, folic acid, fish oils, vitamins C and B6." Try Natural Serotonin Supplements "Taking supplements that help maintain healthy levels of neurotransmitters such as serotonin are important to maintaining a healthy mood." – Daniel G. Amen, MD BrainMD's Serotonin Mood Support was created specifically to promote multiple brain mechanisms that maintain healthy serotonin levels in the brain. This supplement contains essential nutrients and herbs that help boost serotonin production, such as Vitamin B6, B12, Folate, 5-HTP, as well as concentrates of saffron. What sets BrainMD's Serotonin Mood Support apart from other supplements is its unique blend of natural ingredients that work together to support healthy mood balance. It helps improve overall brain function and emotional wellbeing by reducing stress, anxiety and depression symptoms. By taking this supplement regularly, you may experience an improvement in your mood regulation, sleep quality and appetite control. It can also provide a sense of calmness and relaxation without drowsiness or sedation effects. However, it is important to note that supplements should not replace a balanced diet or medical treatment for mental health conditions. If you are experiencing severe symptoms or have any underlying health issues, consult with a healthcare professional before taking any new supplements or medications. In Conclusion If you're looking for a safe and effective way to increase serotonin levels naturally while supporting overall brain health - try adding BrainMD's Serotonin Mood Support into your daily routine! By committing to these 4 natural strategies to increase serotonin, you may begin to see the incredible benefits in your life including increased calmness, positive mood, and healthy weight management. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Serotonin Mood Support and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Nishizawa, S., Benkelfat, C., Young, S. N., Leyton, M., Mzengeza, S., de Montigny, C., Blier, P., & Diksic, M. (1997). Differences between males and females in rates of serotonin synthesis in the human brain. Proceedings of the National Academy of Sciences of the United States of America, 94(10), 5308–5313. https://doi.org/10.1073/pnas.94.10.5308 2. Hossain, M. N., Lee, J., Choi, H., Kwak, Y.-S., & Kim, J. (2024). The impact of exercise on depression: How moving makes your brain and body feel better. Physical Activity and Nutrition, 28(2), 43–51. https://doi.org/10.20463/pan.2024.0015 3. Farhud, D. D., Malmir, M., & Khanahmadi, M. (2014). Happiness and health: The biological factors—Systematic review article. Iranian Journal of Public Health, 43(11), 1468–1477. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4449495/
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Serotonin Foods & Lifestyle Tips to Reduce Stress
Serotonin is a brain neurotransmitter that promotes a positive mood and feelings of calm. Your body produces it naturally, and research has shown that those with low levels of serotonin are more likely to suffer from low mood, fatigue, and brain fog. Some studies suggest that increasing your serotonin intake can help support mood and cognition. Certain foods containing tryptophan may increase levels of the amino acid in your blood. If you’re wondering how to increase your serotonin levels through your diet, there are several foods you can eat that may help improve your mood. In this article, you’ll learn about these foods and discover how to better assist your body’s natural serotonin-producing capabilities through your daily habits. Serotonin Food Sources While there aren’t any foods that contain serotonin itself, increasing your consumption of foods containing its sole precursor, tryptophan, may help increase serotonin levels in your body. It’s important to remember, however, that research is ongoing in this area. The jury is still out on whether these foods directly increase serotonin levels in the brain. Since tryptophan is an amino acid, most of the foods that contain high levels are those that are good sources of protein. Eggs, turkey, salmon, tofu, cheese, and walnuts are the food sources with the highest levels of tryptophan. One small study found that participants fed a diet with tryptophan-enriched cereal improved mental health in middle-aged adults. Improvements in sleep were also noted. Although tryptophan-enriched cereals aren’t commonly sold on the supermarket, these results do demonstrate that there may be a way to improve mental health by eating tryptophan found in foods. However, this study only had 35 subjects, so the results cannot be generalized to claim how this method may affect most people. Another study found that women who consumed walnuts twice a day with a Mediterranean-style diet for 16 weeks experienced reduced levels of nervousness, greater emotional stability, and better energy levels. The participants in this group all had emotional issues and fatigue, however, so like the other small study, these results cannot be assumed to apply to the general population. But they do support the idea that tryptophan from foods can improve mood. Serotonin Supplements Unlike data about foods containing tryptophan, data demonstrating the benefits of supplementing with tryptophan doesn’t seem to be as limited. This is because the form often found in supplements can enter the brain. Supplements such as BrainMD’s Serotonin Mood Support contain 5-HTP, the form of tryptophan shown to improve serotonin levels. This can improve focus, mental sharpness, energy levels, and promote a positive mood. Lifestyle Habits That Help Serotonin Production One thing scientists find over and over again is a positive association between certain lifestyle habits and mood. Getting Some Sun Do you ever notice that you feel more energized and less stressed after going for a walk? Well, it turns out taking a walk to clear your mind and calm your emotions has science behind it. Getting sunshine can help your body synthesize more serotonin. This is because vitamin D is needed to activate the part of the brain that facilitates serotonin production. Exercise Moving your body is another way to naturally boost your mood by increasing serotonin in the body. Also, regular exercise can improve your sleep patterns and help regulate your appetite. All these benefits combined help to facilitate and maintain optimal serotonin levels to keep your brain and mood stable. Reducing Stress Journaling, yoga, meditation, or visualization exercises can help balance your brain and mood as well. Finding healthy ways to cope with stress is key when it comes to mental and emotional health. Calling a friend or family member, gardening, playing a board game, or finding a new hobby that you enjoy are a few other ideas. Creating intentional habits that incorporate joy and positivity into your life can help balance your brain chemicals and keep them that way, too. Lifestyle Habits That Harm Serotonin Production While serotonin levels tend to naturally decline with age, there are some factors in your everyday habits that can make it more difficult for you to maintain optimal levels. Poor Gut Health Much of the serotonin in your body is created in your gut. The science surrounding the gut-brain connection and its effects on serotonin levels is still new. However, what researchers know is that poor gut health caused by things like a diet high in sugar and processed foods can disrupt the microbiome in your gut. This may affect your mood and mental status over time. Eating a balanced diet and gut-nourishing foods like yogurt, bone broth, sauerkraut, and kefir, can help keep your gut in check. Poor Sleep Habits A lack of sleep over a long period may negatively impact your gut and hormones. Since your body is a holistic operating machine (meaning, everything is connected), your levels of serotonin are impacted by poor sleep patterns as well. Aim for 7 to 9 hours of quality sleep each night. Sleep quality is impacted by screen time, so it’s a good idea to put your phone away and turn off the TV at least one hour before you head to bed. Giving your brain time to unwind will help you improve the quality of your sleep. Excessive Alcohol Intake Excessive alcohol intake can cause alterations in the way your brain processes serotonin and even decrease serotonin levels. This may cause withdrawals during a period of alcohol cessation. Some scientists believe that this pattern may be what contributes to alcohol abuse. So, it’s important to consume alcohol in moderation and preferably with a meal. Bottom Line Serotonin is a key component in energy levels, mood, and focus. Its precursor, tryptophan, is found in many foods. Despite the unclear data about serotonin from foods, there are still many things you can do to support your body in creating and maintaining healthy serotonin levels. Activities like exercise, getting outside, and reducing stress can help your body make the right amounts of this essential transmitter. Additionally, you can also take supplements to help increase your serotonin levels. While the science on these supplements is relatively new, there are some promising data supporting their benefits to focus, mood, and energy. It’s always important to check with your healthcare provider before you start taking a new supplement, especially if you’re also taking prescription medications. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Dopamine & Serotonin: What You Need to Know About These Neurotransmitters
Do you have problems with focus, mood, memory, motivation, impulsivity, inflexibility, work performance, or relationships? If so, your neurotransmitters may be out of balance. What Are Neurotransmitters? Neurotransmitters (or just transmitters) are substances selectively produced and released by individual nerve cells to communicate with each other by passing across junctions between the cells (synapses), of which there are literally trillions. Some transmitters also coordinate communications both within your brain and between your brain and the rest of your body. These back-and-forth transmissions influence practically every cell, tissue, and organ function in your body. While the exact number is not known, there could be as many as 200 transmitters. Balanced Brain Transmitters More important than the activity of any one transmitter system is the overall balance between all the systems in the brain. When your brain transmitters are balanced, you may think more clearly, feel happier, and experience greater well-being. But when your transmitters are out of balance, you may experience difficulties in every area of your life. Proper neurotransmitter system balance is essential for living a brain-healthy life. The better your transmitters work with each other, the closer you are to having optimal mental function. Transmitters such as serotonin‚ dopamine‚ and GABA play key roles in optimal brain functioning‚ which is essential to healthy behaviors and decision-making. Here are the functions and benefits of two major “happiness neurotransmitters.” Dopamine & Serotonin: 2 Natural Ways to Stay Motivated and Happy 1. Dopamine – The Motivation Molecule Dopamine is the main neurotransmitter system responsible for making you feel motivated. Dopamine helps deliver a sense of satisfaction when playing sports, learning something new, accomplishing a task or project, or getting a promotion at work. Often called the “motivation molecule,” the dopamine system acts via at least 5 different receptors to provide much of the drive and focus you need to be productive. It is heavily involved with: Attention span Follow-through Motor movements The ability to experience pleasure Signs of Dopamine System Imbalance Having a dopamine system imbalance can cause significant functional issues in your brain. Underactivity of dopamine can be associated with: Fatigue Apathy Lack of focus Forgetfulness Moodiness Sleep issues Sugar cravings Lower motivation Poor motor control Unfortunately, many of the things people do to boost their focus and energy end up backfiring. There are many unhealthy ways to get a dopamine fix. Anything potentially addicting, like nicotine, excessive caffeine, or sugar-laden/fat-filled treats, increases brain dopamine activity and can be a major cause of compulsive behavior in your life. These unhealthy ways of getting a quick dopamine boost tend to increase the brain’s demand for dopamine, and eventually can disrupt the brain’s natural dopamine production, resulting in insufficient dopamine production and low system activity in the long-term. 2. Serotonin – The Happiness Chemical The human brain produces a soothing neurotransmitter called serotonin, mostly from the amino acid tryptophan that is derived from dietary proteins. Serotonin regulates many transmitter systems and plays a role in the brain and body’s ability to communicate. It has been referred to as the “don’t worry, be happy” neurotransmitter. Serotonin plays multiple roles in the brain’s functioning, including: Maintaining a balanced mood Boosting self-confidence and social engagement Supporting a healthy appetite Decreasing worries and concerns Facilitating deep sleep Sustaining the body’s 24-hour rhythms Enabling survival functions like body temperature regulation and breathing Additionally, serotonin is linked with learning and memory. Interestingly, although serotonin is manufactured in the brain, where it performs its primary functions, it’s estimated that about 90% of our serotonin supply is found in the digestive tract and in blood platelets. Signs of Serotonin Deficiency Too many people don’t produce enough of this healthy transmitter to experience its calming, positive effects. Low activity of serotonin on certain of its 14 receptors can result in sudden shifts between low mood and overexcited mood. Since serotonin also functions in your intestinal tract, having low activity of this transmitter is closely associated with changes in gut health and appetite. Low serotonin activity can result in: Difficulties with mental sharpness Carbohydrate cravings and binge eating Digestive and other intestinal problems Sleep issues Feeling overwhelmed and unhappy Headaches Anger and irritability Healthy serotonin activity can be maintained in the brain and body by eating the proper foods and/or supplementing your diet with nutrients that facilitate serotonin production. To increase your serotonin levels naturally, consider taking BrainMD’s premier serotonin supplement… Serotonin Mood Support Taking BrainMD’s Serotonin Mood Support can help increase the production of soothing brain waves, correct stress-related nutritional deficiencies, and promote relaxation that will enable quality sleep. It can help you handle the ups and downs of life with more composure. This formula includes: 5-Hydroxytryptophan (5-HTP) – This nutrient is readily absorbed and rapidly reaches the brain, where it requires just one enzyme step for conversion to serotonin. This enzyme also needs vitamin B6. Vitamin B6 – Vitamin B6 is an essential cofactor for enzymes that make serotonin and dopamine. It works in harmony with methylfolate and methyl-vitamin B12 to support a variety of neurotransmitter systems. Methylfolate – The B vitamin folate provides methyl groups needed to make serotonin. Methylfolate is pre-activated folate, and is the body’s most readily utilized form of this vitamin. It’s better utilized than folic acid, a manufactured substance not found in nature that many people cannot efficiently convert into usable folate. Methyl-cobalamin – The body’s most readily-utilized form of vitamin B12, methyl-cobalamin provides metabolic backup for methylfolate. We avoid using cyano-cobalamin, which contains toxic cyanide. Saffron – The world’s most expensive spice, saffron has been used for thousands of years to induce happiness. Modern saffron concentrates have consistently improved mood, anxiousness, and other mental functions in many clinical trials. Healthy lifestyle habits, such as daily exercise, consuming whole foods, and taking a dietary supplement like Serotonin Mood Support, work together to sustain the brain’s many vital functions, maintain a positive mood, reduce negative thoughts, and promote restful sleep. The unique nutrient combination in Serotonin Mood Support helps promote calm and a positive outlook. Try it today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Serotonin Mood Support and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Be Happy Again: 8 Ways to Get Yourself Out of a Rut
Do you often catch yourself wondering how can I be happy again? Imagine your car gets stuck in some mud and can’t move forward. Do you just throw up your hands and let it stay there? Of course not. Yet oftentimes people allow themselves to stay stuck in an emotional rut – being generally static in life and not able to feel happy. Do any of the following statements apply to you? Day to day, I don’t look forward to much My work has become predictable and boring I feel the spark is gone from my relationships I’m getting sick of hearing myself complain about feeling stressed, tired, and unfulfilled I think about change, but I get stuck in procrastination My life feels out of balance I don’t like where I am in life, but I also don’t know what I want either If any of these resonate with you, you are stuck in a rut. Being stuck in a rut is never fun. In addition to causing you to feel dissatisfied with your life circumstances, being in a rut also makes you more prone to depressing and negative thoughts – the two things that will keep you in your rut for even longer. So, if you want your situation to change and are wondering how to be happy again, you must change. 8 Ways to Get Yourself Out of a Rut 1. Assess Your Nutrition And assess it honestly. Have you been drinking enough water? How many brain-healthy foods have you been choosing each day? Are you taking a high-quality probiotic? In other words, make sure you begin by being healthy on the inside. 2. Work Your Body It’s no secret that exercising releases endorphins that make us feel good. And along with that, it gives us a space to sort out what may be bothering us. Now is not the time to look yourself inside and throw a pity party - go jog, swim, cycle, walk, whichever exercise you prefer. As you improve your physical health, your mental health will improve, too. 3. Evaluate Your Supplements It’s well-established that the right supplements can help your body and mind in a variety of ways.* If you have been on the same supplement regimen for a while, or if you’re not taking any supplements at all, and are not feeling emotionally balanced, experiencing a positive mood, and enjoying a tranquil mind and body, it is time to switch things up.* BrainMD's Serotonin Mood Support was created specifically to provide multiple mechanisms to help you brighten your mood, maintain a healthy self-confidence, and fight back negative thoughts.* 4. Shake Up Your Perspective This is how you CAN change your life by changing your mind. The power lies in challenging your old perspective – begin focusing on the positive. See your circumstances as an opportunity for growth, rather than some type of setback. Dolly Parton once said, “Storms make trees take deeper roots.” 5. Set Attainable Goals If you are in an emotional rut, chances are you've been doing things the same way for quite a while. Trying to change everything that you want to change overnight is simply unrealistic. It’s easy to feel overwhelmed by the amount of change required to get out of a rut – that can lead to you staying in it. Success comes much more easily if you set small, manageable, and realistic goals. If you need additional guided help don't be afraid to take an online course, one that helps you develop better habits and track your progress. 6. Practice Gratitude Did you know that practicing gratitude causes real changes in your brain that enhance brain function and make you feel better? If you want your brain to work better, practice being grateful for the good things in your life. Writing down your grateful thoughts makes the practice even more powerful. Tell people who are important to you that you are grateful for them; it will boost their mood and yours! 7. Find Reasons To Laugh Every. Day. Run through the sprinklers when they seem to have you trapped, listen to a fun podcast on your commute, jump on a trampoline with your kids, watch that new comedy movie you keep hearing about, ask friends to tell you their best jokes. Laughing makes you feel good and benefits your health. 8. Choose Quality Company People are contagious. We need to surround ourselves with people who will have a positive effect on our health and longevity. Community – or your tribe, as we call it – is absolutely necessary. You need people who will push, teach, and guide you. Reach out to your friends and neighbors and seek out people who are a positive influence. Volunteering for a cause you believe in is another good way to find like-minded friends. It also helps you find something to look forward to, something that makes you feel good, and often a positive perspective! Back on Track If you’re looking for natural ways to support your mood, taking supplements that release happiness neurochemicals – like dopamine and serotonin – into your brain is a smart place to start.* Healthy lifestyle habits – such as daily exercise, consuming whole foods, and taking a dietary supplement like Serotonin Mood Support – can work together to sustain the brain’s many vital functions, support a positive mood, promote restful sleep, and more.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Serotonin Mood Support and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Depression, Drugs, and Serotonin: How Do They Affect You?
Depression is becoming an epidemic. This severe mood disorder is affecting over 300 million Americans each year, according to the World Health Association. Depression is diagnosed when a person feels discouraged, sadness, hopeless, unmotivated, and uninterested with everyday life. To be considered a depressive episode these feelings must be present for two weeks and begin to interfere with activities such as spending time with friends and family. Substance Abuse and Depression It’s not uncommon for people with depression to self-medicate. Unfortunately, self-medication increases the risk of substance abuse. Substance abuse while seeming to be an effective temporary solution to relieve symptoms, often makes anxiety and depressive symptoms much worse over time. When intoxication occurs with depression, it can increase the frequency of negative thoughts and leads to self-destructive behavior, "brain imaging at Amen Clinics has clearly taught us how harmful drugs abuse is to brain function," says Dr. Daniel Amen. Ecstasy tends to be a drug of choice for people suffering from depression. This drug is the most attractive to them because it releases the “feel good” neurotransmitter, serotonin. Unfortunately, ecstasy depletes serotonin stores in the brain and studies show that it can make people more anxious, depressed, and obsessive over time. What is Serotonin? Serotonin plays an important role when it comes to depression. What is serotonin exactly? It is a neurotransmitter that produces naturally in our brains before birth and throughout life. It plays intimately important roles in the brain's biochemistry and is involved in maintaining healthy mood, self-confidence, a healthy appetite, and social engagement. Boost Serotonin with Dietary Intervention Instead of masking your depression symptoms with drugs and alcohol, you can help your mood by adding dietary changes, a serotonin supplement, and exercise to help. Dietary interventions should be geared toward naturally increasing serotonin, the neurotransmitter that is deficient in depression. The amino acid tryptophan is an essential amino acid that is used to produce serotonin. However, tryptophan is found in protein-rich foods. Protein blocks serotonin synthesis, so eating a protein-rich filled meal will cause serotonin levels to drop. If you are feeling depressed, try eating carbohydrate-rich foods like whole wheat pasta, bread, and pretzels actually increase L-tryptophan levels in the brain. Adding more healthy carbohydrates to your diet can have a significant impact on the production of serotonin. Also, adding more exercise is known to release feel-good brain chemicals that can help ease in depression. Depression isn't easy. The great news is that making new small lifestyle habit changes can have a big impact on getting your serotonin levels back on track and help create a positive state of mind.
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