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.
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.
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.
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.
Trending
New ‘postboxes of the future’ are being rolled out across the UK
Danny Jones
The Royal Mail is starting to roll out its line of so-called “postboxes of the future” across the UK this year, including right here in Greater Manchester.
It has been dubbed the most important and noticeable transformation to the classic British postbox in its entire 175-year history.
The national postal service teased the modern-day upgrade earlier this year, but the revolutionary new upgrade was officially announced this week, with Royal Mail ushering in a new era of digitally-driven units that should make many lives a lot easier – at least in theory.
Although they might look pretty identical to the iconic red boxes since before the turn of the 19th century have used up and down the country, there are marked differences between the new and the old ones.
Credit: Royal Mail
The biggest change made to the Royal Mail’s soon-to-be standard design is a digitally activated drop-down drawer, which will be able to fit parcels as big as a shoebox, hopefully saving us Brits on a fair few trips to the post office.
You will be able to scan a barcode via the updated Royal Mail app to activate the drawer for larger items; meanwhile, there will be a separate slot for letters and smaller packages.
Additionally, the new range of high-tech postboxes will also be solar-powered, helping the public limited company chase its ‘green’ targets.
Now owned by parent firm International Distribution Services (IDS) – who also oversee Parcelforce Worldwide – following the UK government’s approval of its historic sale to Czech billionaire Daniel Křetínský at the end of 2024, the group as a whole is undergoing a significant overhaul.
Britain’s new solar postboxes were first trialled back in April in four towns located throughout the Hertfordshire region: Letchworth Garden City, Ware and Hertford. A fifth was later installed in Fowlmere, Cambridgeshire, too.
Despite being quickly considered a success on the whole, the initial design featured an entirely black top, with polls of civilians and Royal Mail themselves agreeing that keeping them red all over was more in keeping with the brand.
It’s like the old school phone box, isn’t it? We can’t picture it any other way.
📮Attention Postbox Lovers 📮
Royal Mail is upgrading postboxes to accept parcels. They'll gaining a new slot and a solar panel on top
Speaking in a statement, the Royal Mail‘s managing director of ‘out-of-home and commercial excellence’, Jack Clarkson, said: “We are all sending and returning more parcels than ever before.
“This trend will only continue as online shopping shows no signs of slowing, particularly with the boom of second-hand marketplaces. There are 115,000 postboxes in the UK located within half a mile of 98% of addresses, making them by far the most convenient network of parcel drop-off points in the UK.
“Our message is clear – if you have a Royal Mail label on your parcel, and it fits, put it in a postbox and we’ll do the rest.”
The new generation postboxes are now being made permanent in the same locations, with Edinburgh, Nottingham, Sheffield and Manchester next.
Keep your eyes peeled on the streets as they’ll soon be making a debut in your area.
Rugby Football League to merge second and third divisions from next year
Danny Jones
The Rugby Football League (RFL) has officially announced that it will be combining the Championship and League One divisions next year as part of a larger restructuring.
Besides the push for phasing out automatic promotion and relegation with the top flight, these will be among the biggest changes in the RFL since the creation of the Super League.
Revealing their plans earlier this week, the rugby authority confirmed that the second and third-tier divisions will be merging, with the changes set to be implemented from 2026 onwards.
You can see the statement in full down below, which has been met with a mix of
Confirmed in a lengthier statement online this past Wednesday, 27 August, the update reads: “The RFL Board have confirmed that the Betfred Championship and League One competitions will be combined in a single division outside the Betfred Super League (BSL) in 2026.
“This follows the decision to expand Super League from 12 clubs to 14, subject to conditions – which was taken by the existing Super League clubs last month.
“A number of fixture formats are being developed following consultation with the Championship and League One clubs, but there will be no final announcement until after the number and identity of clubs in each of the two expanded competitions is confirmed, on Thursday, October 16.
“However, the reversion to a single division outside Super League means the Middle Eights that had been scheduled for the end of the 2025 season, as a means of determining promotion and relegation between Championship and League One, will no longer take place.”
It’s also worth noting that these changes will also see the proposed Super 8s end-of-season fixtures scrapped, as the 12 teams set to compete in the playoff-style tournament are obviously now being combined into one league moving forward.
The Super 8s competition that would involve the top four League One clubs and the bottom four Championship clubs has been abandoned by the Rugby Football League.
It is highly expected that the Championship and League One will merge into one big division of 21 teams next season… pic.twitter.com/WDkshjYTS2
As detailed in the latest communication from the RFL, the League One champions’ prize of £25,000, as well as the usual trophy and medals promised at the start of the season, are still up for grabs; the Championship Play-Offs will still also take place as scheduled.
The winners of the Betfred Championship Grand Final are to receive £100k and 0.25 club grading points.
Commenting on the impending overhaul, Rugby League Commercial Chair Nigel Wood OBE – who headed up the latest strategic review – said: “Following the decision of the Betfred Super League clubs that the elite competition should expand to 14 clubs in 2026, subject to conditions, this is a logical and equally exciting next step.
“The Championship and L1 clubs have been extensively consulted and were virtually unanimous that the two divisional structure for the part-time game wasn’t working as well as it ought, particularly League One – and it is a great credit to the Championship clubs that they recognised that position.”
Reiterating the belief that this is the best way to support and promote “historic and ambitious clubs” outside of the BSL, helping boost attendances, finances and hopefully future investment. It remains a touchy subject for some, though.
The RFL merging divisions may not yet even matter for some.
Speaking of clubs looking for further backing, questions remain over the vetting process for investors and the ‘fit and proper persons tests’ in both rugby and football, especially with the ongoing crisis at Salford Red Devils.
With all that being said, while everyone will have the chance to win the new Championship and perhaps Super League promotion, the likes of Salford are just trying to stay afloat.
Regardless, what do you make of the RFL merging the Championship and League, and do you think it’s the right step for the future of rugby league?
The Manc -
16th February 2021 
