Could serotonin be the key to banishing the winter blues?
It is a familiar feeling to many of us: as bright autumn days give way to the long, dark nights of winter, many people feel a marked shift in their mood. Much research has been carried out into the ‘winter blues’, or ‘Seasonal Affective Disorder’. In Scandinavian countries especially, the drop in sunlight hours is even more extreme, and there is a well-established correlation between the onset of winter and declining mental health among the population.
Serotonin - the happiness molecule
Serotonin is a neurotransmitter, a signalling molecule that allows communication within the central nervous system and between the brain and the body. Serotonin has a multitude of functions, but it is perhaps best known as a mood regulator - our in-built ‘happy’ molecule. An imbalance in serotonin levels, however, can impact mood, appetite, digestion and sleep quality.
Research shows that a fall in serotonin levels in the winter may be the trigger for an increase in depression and anxiety at this time. Children and teenagers are just as susceptible to serotonin deficit as adults are. Throw teenage hormones into the mix and possibly the pressures of a step-up in academic demands as they embark on a new school year, and you have the recipe for a nosedive in children’s mental well-being over the winter months.
How do I recognise the signs of low serotonin?
If your child or teen is exhibiting six or more of the following symptoms, consider that low serotonin may be a contributing factor:
Anxiety - which may be worse in the winter months
Winter blues or seasonal affective disorder
Panic attacks and phobias
Obsessive thoughts or behaviours
Perfectionism or being overly controlling
Irritability
Depression or low mood
Suicidal thoughts
Low self-esteem
PMS
Sensitivity to hot weather
Hyperactivity
Anger or rage
Digestive issues
Insomnia or sleep disturbance
Afternoon or evening cravings for carbohydrates
Boosting serotonin levels
How can we help support optimal levels of serotonin all year round?
Serotonin is made in the body from the amino acid tryptophan. Ensure adequate intake of tryptophan in the diet. Tryptophan-rich foods include white meat, especially turkey, salmon, oats, whole milk, pumpkin seeds and banana.
Adequate vitamin D is needed to make serotonin. Most people in the UK have insufficient vitamin D levels, which is also dependent on sunlight exposure. Monitor vitamin D levels and supplement as necessary.*
Ensure adequate intake of B vitamins, zinc and magnesium. These nutrients are required for the conversion of tryptophan to serotonin.
If you are experiencing symptoms of low serotonin, especially during the winter months, consider taking supplementary tryptophan and/or 5HTP.*
Consider light therapy. Research has found that light therapy is an effective treatment for seasonal affective disorder, raising serotonin levels in the blood and increasing the brain’s receptivity to serotonin. We recommend the Human Charger.
Working with your practitioner
A qualified nutritional therapist or functional medicine practitioner can help you establish whether serotonin insufficiency may be contributing to your child’s symptoms. We can use a range of functional and medical tests to investigate, including urine organic acid testing and blood tests. We can also look at nutritional status, genetics and lifestyle to ascertain how these may be impacting the metabolism and regulation of serotonin and other neurotransmitters.
You can read more here. Please book your free Discovery Call today to talk to one of our practitioners about working with us.
*before introducing any nutritional supplements, please seek the advice of a qualified nutritional therapist or functional medicine practitioner.
Just to let you know, we do not diagnose or treat illnesses at Brainstorm Health, but we can help you advocate for the right medical diagnosis from qualified doctors if necessary.
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