Serotonin deficiency can be very harmful to our body and mental health. It is commonly associated with illnesses like anxiety, depression, insomnia, eating disorders, and many others. When our body doesn't get the proper amount of it, we can feel like there is something wrong with us, our self-esteem can be lowered, resulting in social and work problems, but there are few ways to prevent that.
By some, serotonin is called “the molecule of happiness”.
It’s a naturally occurring substance that works as a neurotransmitter to carry information all across the nervous system. In the brain, it helps regulate our mood and memory, but it also helps with sleep, bone health, sexual functions, and anxiety levels.
Not many people are aware that most serotonin is found in the digestive system. It is made from a particular kind of amino acid that has to be provided to the body. It’s not that difficult, as it can be found in various foods like nuts, cheeses, and red meat.
Serotonin deficiency can be very harmful to our body and mental health. It is commonly associated with illnesses like anxiety, depression, insomnia, eating disorders, and many others. When our body doesn’t get the proper amount of it, we can feel like there is something wrong with us, our self-esteem can be lowered, resulting in social and work problems, but there are few ways to prevent that.
Supplements
Some herbs and plants can help activate the receptors that affect serotonin production; however, you have to be sure which one to use safely. Research suggests that some herbal supplements, such as those that contain Rhodiola Rosea or Ashwagandha, can even reduce the symptoms of mild depression.
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CBD
Scientists have recognised the positive impact that CBD can have only recently, which is one of the factors that led to it becoming legal in the UK. It was discovered that CBD could attach itself to the 5-HT1A receptor and cause the improvement of sleep and appetite while reducing nausea and anxiety. You can buy CBD in numerous forms like CBD gum, oil, gummy bears, etc.
Kava
Kava-Kava is a plant that grows commonly in Polynesia. It is proven that Kava has a positive effect on our mind, as it makes it less worried. The extracts bind the dopamine, serotonin, and opiate receptors. Kava also helps with good sleep, and it’s used as a supplement in cancer treatments. The effects vary depending on the strain, but all of them will help manage the anxiety and sleep.
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Dark Chocolate
Who doesn’t like chocolate? It’s sweet, tasty, and has a beautiful smell. Aside from that, chocolate contains serotonin and some of its precursors like L-tryptophan. Regular consumption of small amounts can lower stress levels and blood pressure.
Diet
In order to regulate serotonin levels, you have to consume an amino acid called tryptophan. It is found primarily in high-protein foods like turkey or salmon. This amino acid needs to be consumed with carbohydrates that can be found in pasta, potatoes, bread, and pastries to enter the brain. That’s one reason why carbs can be so addictive – they can simply make you happy. Too much of them may result in weight gain, which can be bad for your health, but there are ways to do it the healthy way. More complex carbohydrates can be found in apples, carrots, and beans, and it’s best to mix them with ingredients like spinach, eggs, nuts, soy, or poultry. Like chocolate, all of them contain L-tryptophan.
Exercise
Regular exercise can be the serotonin booster you need to live your life better. Multiple studies show that sport is the best way to prevent certain types of mental illnesses and make your life easier. Even as little as five minutes outside can improve your mood for a whole day, as sunlight triggers serotonin synthesis. Just find something you like, it could be anything from running to yoga or basketball.
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Massage
Massages are a great way to relieve your body of stress. Cortisol is a hormone that your body produces when you are stressed. It works with certain parts of the brain and has an impact on your mood and motivation. After the threat has passed, cortisol levels will lower gradually, but nowadays, a lot of people live in constant stress. That’s why we need more things that can reduce it. When cortisol levels decline, serotonin’s increase; and as a result, you are helping your body fight off pain, anxiety, and sadness.
Meditation
It’s another natural way to reduce stress. Meditation and mindfulness can help you calm down and turn your thoughts to a more happy direction. It’s commonly practiced with some breathing exercises that can lower the heartbeat and blood pressure. Evidence has shown that it can boost dopamine and serotonin levels, so you will feel much more peaceful.
When you start meditating, try to do some mental exercises as well. Thinking about good things and remembering positive memories can help increase serotonin levels. Think about positive experiences with your friends and family, visualize a happy moment and go with the flow.
The Bottom Line
Serotonin matters a great deal for our body. It regulates so much, from proper bowel movement to our mood. Keeping it on a proper level is crucial for the life we want to have.
Unfortunately, due to the times we live in and the sedentary lifestyle, more and more people struggle with mental health each year.
Remember that you are not alone and if you see any signs of depression in yourself, you should contact your doctor immediately.
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Marcus Rashford reportedly sheds light on his future
Danny Jones
Manchester United star and current Aston Villa loanee Marcus Rashford has reportedly shed some light on his future, i.e. whether or notit remains at Old Trafford.
Wythenshawe’s world-famous winger and England international has spent the last few months on loan at Villa after being sidelined by Man United head coach Ruben Amorim.
Since arriving in Birmingham, he’s managed to discover some of the form that made him one of the Premier League‘s most talented players and still one of the most sought-after in Europe, registering four goals and 5 assists in 16 games under new manager Unai Emery.
Having already labelled him ‘one of the world’s dangerous attackers’ before his arrival at Villa Park was confirmed, going on to insist that he is steadily “regaining confidence”, it’s clear that his new gaffer would happily keep and it seems like Rashford now feels a permanent move elsewhere might suit him.
Marcus Rashford not in any hurry to decide his future. Will wait until the summer before talking to anyone. https://t.co/RtQqbKKs9j
While BBC Sport’s Simon Stone reported that Rashford is “not in any hurry” to decide where he goes next, the football writer and reliable transfer source did note that the 27-year-old at least “feels it is unlikely he will play for Manchester United again under Ruben Amorim.”
It is thought that the Portuguese ex-midfielder and former Sporting CP boss had taken issue with Rashford over his effort levels in training and application in games, the suggestion being that the lifelong Red Devil wasn’t quite buying into his ideas.
As a result, Stone goes on to add that “while his United contract is due to run until 2028, and it is not completely out of the question Rashford might return, sources close to the player do not see an obvious way back into the Old Trafford fold.”
Not unlike the situation between Erik ten Hag and Jadon Sancho, with the fellow forward being ousted from the squad following a fall-out, leadership might prove a similar obstacle in this case as well.
That being said, and given the fact that Sir Jim Ratcliffe and INEOS are looking to build around their new manager as opposed to starting from square one yet again, a reconciliation between Amorim and Rashford would be required. Given how much he’s enjoying his football at Villa, it seems doubtful.
"It worked for both parties" 🤝
Gary Neville believes that Manchester United letting Marcus Rashford leave was still the right' decision 🔴 pic.twitter.com/DNAmejWKC3
— Sky Sports Premier League (@SkySportsPL) April 23, 2025
What little we do know regarding Rashford‘s future is that he looks to have ruled out a move to London and would prefer to settle at a team playing Champions League football, with Aston Villa in with a strong chance of finishing in the European places once again.
Villa are said to have an option buy clause worth around £40 million; other continental clubs said to still be interested in his signature include Barcelona and PSG.
You can watch the highlights from Rashford’s last game against familiar rivals Manchester City, in which he grabbed yet another goal for Villa, down below. He could have had two, were it not for the post…
Do you think Rashford should try and make a Villa move permanent, return home or look elsewhere?
Manchester United reportedly leading the race for Matheus Cunha after multiple ‘hints’
Danny Jones
Manchester United may have come crashing back down to reality after their 1-0 loss at home to Wolverhampton Wanderers on Sunday, but they may have left with a consolation prize as multiple so-called ‘hints’ and the latest transfer rumours have it that Matheus Cunha is in their sights.
Cunha has been one of the best players in a struggling Wolves side over the past couple of seasons and was one of the most effective on the pitch once again as the visitors did the double over Man United for the first time since 1979/80.
It may have been an impressive free kick from Pablo Sarabia that got Vitor Pereira’s squad over the line after the home team missed a number of chances in front of goal, but many fans felt it was somewhat of a second audition for Cunha, who scored and assisted for both goals in the reverse fixture.
Notwithstanding his latest performance, if you’re inclined to believe the latest transfer rumblings from reliable sources such as Fabrizio Romano and The Athletic, it sounds like United are pushing hard for Matheus Cunha already and that the signs are looking promising.
Manchester United hold positive contract talks on Matheus Cunha.
Wolves want £62.5m release clause paying in full, but open to instalments.
Ruben Amorim + #MUFC execs aligned on target for No 10 position.
Even prior to Stockport-born United journalist Laurie Whitwell’s report on Tuesday morning, numerous outlets were quick to hop on what is becoming an increasingly intriguing saga.
Transfer expert Romano had already claimed that there were “good feelings” following early contact between the two clubs, noting that discussions around personal terms are underway with United fully aware that Cunha will have plenty of suitors given his relatively reasonable release clause in this climate.
Speaking on his YouTube Channel, the Italian reporter went on to insist that the club are now leading the race and pushing hard to get a deal done early, adding that a source has told him there “great connection” between all interested parties.
Cunha, 25, was also at the centre of a mini media storm of his own making earlier this month too, after sharing an Instagram post which read: “Time to be happy. I will follow my dreams and yours… So stay cool.” It was deleted shortly after.
Romano also went on to state that “the feeling between Matheus Cunha and Ruben Amorim is excellent”, with supporters from both clubs spotting that the fellow Portuguese speaker was quick to put his arm around the Wolves number 10 once again after the full-time whistle.
• 26 Dec 2024 Amorim and Cunha at full-time
• Today Amorim and Cunha at half-time
I'm telling you now that we're signing Cunha this summer. Couldn't be more obvious that Amorim likes him. 👀😁 pic.twitter.com/LeKESZPSQS
Whether or not the Man United head coach was putting in his own additional effort to try and tap up Cunha or at least bend his ear on the situation, only time will tell, but it seems with the microscope fully on the Brazilian attacking midfielder, virtually everything he does is being closely scrutinised.
For instance, other eagle-eyed fans noticed that the former Red Bull Leipzig star and Olympic gold medallist did something rather intriguing when walking out onto the pitch at Old Trafford before kick-off this past weekend.
Make of that what you will…
The fact that he was spotted not just waving and acknowledging supporters both before and after the game, but even stopping to take pictures outside Old Trafford, has also added fuel to the fire.
All evidence appears to point towards transfer and player contract talks already progressing, even if they are still in their early stages, and there seems to be a belief that Cunha himself would be keen on the move, especially with Wolves lingering just above the drop zone.
At the very least, it’s clear that there will need to be outgoings in order for Man United to undergo any real activity in the upcoming summer transfer window.
The question is, would you like to see Cunha swap ‘old gold’ for red?
You can watch the highlights from the defeat at Old Trafford down here.
The Manc -
16th February 2021 
