Have you found yourself doom scrolling again? Looking for your next dopamine hit? Having a bad day and looking for some light?
One social media trend that has attempted to tackle the times when you feel down or blue and take control of your happiness hormones are called “serotonin menus.” From a fun daily beverage to enhancing your workout routine, these “menus” have all three courses, appetizers to desserts. A classic serotonin menu would include a few appetizers, smaller and quicker additions to life that boost serotonin; entrees, longer activities that increase feelings of happiness; and finally, dessert, more indulgent and special things that make you feel good.
Serotonin, also known as the happiness hormone, is a chemical that carries messages between nerve cells in the brain to throughout your body. Serotonin is created from the amino acid tryptophan in the brain and intestines. The hormone is stored in vesicles within neurons and released into the synaptic cleft, or the space between the neurons, when triggered by an electrical signal. The chemical affects the mood, which can make you more focused and emotionally stable. Serotonin also plays a role with nausea and many anti-nausea and vomiting drugs target serotonin receptors. The chemical also aids digestion by speeding it up and increases the quality of sleep because serotonin is necessary to make melatonin. Increasing serotonin levels can be done by eating foods higher in tryptophan like salmon, eggs, cheese, turkey, tofu, pineapples, nuts and seeds. Getting more sunlight and exercise also increases tryptophan levels.
One example of a fun appetizer for a serotonin menu might be to sit in the sunlight for five to 10 minutes. How will this boost serotonin? The sunlight activates special receptors in the retina, which send signals to the raphe nuclei, which are the responsible for serotonin production and release. In addition, soaking up some sun helps regulate the circadian rhythm, daily natural oscillation cycle, which can lead to better mood and sleep. Sunlight also aids the body’s production of vitamin D, indirectly supporting increased serotonin.
STA seniors Emma Campbell and Anna Christianson share their go- to mood boosters.
“I like to hang out with my friends or sometimes go get a sweet treat,” Campbell said. “I also love going for walks and doing my skincare routine before bed.”
“Listening to my favorite songs and albums always makes me feel better,” Christianson said. “Sunny days and warm weather with a sweet treat are also another go-to of mine.”
Serotonin is an important hormone to keep sustained to m
