By Segun Lufadeju
The state of your mind can influence the state of your health. Certain chemicals in the body, released by the brain, play a major role in determining your mood and how you feel. These chemicals – serotonin, dopamine, adrenaline and oxytocin – are known as neurotransmitters.
Understanding how these neurotransmitters work can help us see how they affect our well-being and how they can be naturally supported to improve overall health. The first of these chemicals to consider is serotonin.
Serotonin is a chemical released by the brain that helps regulate mood. It is responsible for feelings of happiness, well-being, and emotional stability. It also helps regulate the sleep cycle and other physiological processes, including appetite. In many ways, serotonin is an important “feel-good” chemical that contributes to a balanced emotional state.
When the body releases adequate amounts of serotonin, a person tends to feel emotionally stable, happy and calm. Energy levels and concentration may also improve. However, when serotonin levels are low, people may experience symptoms such as insomnia (difficulty sleeping), sadness, low self-esteem, reduced sexual desire, fatigue, memory problems and cravings for sweet foods. Low serotonin levels have also been linked to depression and anxiety.
Natural ways to boost serotonin
Psychologists and researchers suggest several natural ways to support the release of serotonin in the body, two of which are explained here.
Sunlight and vitamin D
Exposure to sunlight and adequate levels of vitamin D can help promote the release of serotonin. Spending time outdoors and surrounding yourself with nature can positively affect your state of mind, often creating a sense of calm and mental clarity.
A deficiency of vitamin D has been linked with depressive symptoms. Regular exposure to sunlight may therefore help reduce low mood and encourage the production of serotonin, often referred to as the body’s “happy hormone”. Psychologists also believe that sunlight can enhance positive emotions, improve alertness and increase energy levels.
Affectionate touch
Giving and receiving affectionate touch can also help increase serotonin levels. Psychologists note that simple physical contact, such as a warm handshake, a hug or other supportive gestures, can strengthen social bonds and promote emotional well-being.
Positive physical contact may help reduce stress and support the body’s immune system. Acts of kindness, building friendships and offering help to others can also contribute to improved emotional health and may stimulate the release of serotonin.
Natural ways to boost dopamine
Dopamine is a neurotransmitter responsible for feelings of satisfaction and pleasure. It acts as a mood booster, enhances motivation and improves attention and concentration.
Dopamine also helps regulate movement, supports learning and enables emotional responses. Low levels of dopamine have been associated with depression. When dopamine is released in large amounts, it produces feelings of reward and pleasure, encouraging people to repeat certain behaviours.
In contrast, low dopamine levels may lead to reduced motivation and diminished enthusiasm for activities that would normally be enjoyable. Dopamine levels are generally well-regulated within the nervous system, but certain lifestyle habits can influence them.
Both excessively low and excessively high levels of dopamine can create problems. Too little dopamine may contribute to some mental health conditions, while too much may lead to behaviours such as aggression, excessive competitiveness or poor impulse control. High dopamine levels have also been linked with addictive behaviours involving activities such as gambling, overeating, alcohol consumption or recreational drugs.
Maintaining a healthy balance of dopamine is therefore important.
Eat protein-rich foods
Proteins are made up of smaller units called amino acids. There are 23 amino acids, some produced by the body and others obtained from food.
One amino acid, tyrosine, plays a key role in the production of dopamine. Enzymes in the body convert tyrosine into dopamine, making adequate tyrosine intake important.
Tyrosine can also be produced from another amino acid called phenylalanine. Both tyrosine and phenylalanine are found naturally in protein-rich foods such as turkey, eggs, dairy products, soya and legumes.
Research suggests that increasing the intake of these amino acids may raise dopamine levels in the brain, which could support deeper thinking and improve memory. Conversely, when phenylalanine and tyrosine are removed from the diet, dopamine levels may decrease. However, scientists note that it remains unclear whether normal variations in protein intake significantly affect dopamine levels.
Consume velvet beans
Velvet beans, also known as Mucuna pruriens, naturally contain high levels of L-dopa, a precursor to dopamine. Studies indicate that consuming these beans may help increase dopamine levels, particularly in people with Parkinson’s disease, a movement disorder associated with low dopamine levels.
Research involving individuals with Parkinson’s disease has shown that consuming about 250 grams of cooked velvet beans can significantly raise dopamine levels and reduce symptoms within one to two hours after a meal.
Some studies also suggest that supplements derived from Mucuna pruriens may be more effective and longer-lasting than certain traditional Parkinson’s medications, with fewer side effects. However, velvet beans can be toxic in large quantities, so dosage recommendations should always be followed carefully. Anyone considering dietary changes or supplements should consult a medical professional first. (To be continued)
Segun Lufadeju is the author of three books focused on developing a healthy mind and discovering one’s true identity. He also conducts seminars based on his recent book, The New Identity, where he explores how identity shapes personal results and life outcomes. He is the host of Thirty-Five Plus, an outreach programme for people aged thirty-five and above. He can be reached for enquiries or book orders via: +234-703-2168-649 or by email at printstrats@gmail.com.
