You can support healthy serotonin function and potentially alleviate symptoms of OCD naturally through lifestyle modifications like diet, exercise, sunlight exposure, and stress management techniques.
An SSRI can help improve OCD symptoms by increasing the levels of a chemical called serotonin in your brain. You may need to take an SSRI for up to 12 weeks before you notice any benefit. Most people need treatment for at least a year.
OCD: Avoid These Foods To Minimize Obsessions And Compulsive Behaviours
Studies undertaken record an improvement in OCD symptoms with the introduction of prebiotics and probiotics17. Key Actions: Include fruits and vegetables in the diet as these are natural sources of prebiotics. You should try to have five portions of a variety of fruits and vegetables in a day.
Teas for stress and anxiety relief
Melatonin increased the tissue concentration of serotonin in the brain structures studied of naïve, sham-operated, or serotonergic neurotoxin (5,7-dihydroxytryptamine)–lesioned rats (model A).
Drinks like green tea and probiotics help to boost serotonin. Other foods containing Vitamin D are also good because Vitamin D activates tryptophan, which leads to increases in serotonin levels. Good sources of Vitamin D foods include cod liver oil, fortified orange juice, and many types of yogurt.
Biological factors and OCD
Some biological theories suggest that a lack of the brain chemical serotonin may have a role in OCD. However, it's unclear whether this is a cause or an effect of the condition. Studies have also looked at genetic factors and how different parts of the brain might be involved in causing OCD.
About 90% of serotonin is found in the cells lining your gastrointestinal tract. It's released into your blood circulation and absorbed by platelets. Only about 10% is produced in your brain. Serotonin is made from the essential amino acid tryptophan.
Basil and Tulsi (Holy Basil) is high in B vitamins, which are necessary for the production and regulation of neurotransmitters such as serotonin. 5. Ashwaganda increases serotonin levels in the brain. This herb is most commonly enjoyed as a tincture or supplement.
B12 is a key nutrient for nervous system health. It is important for producing serotonin and dopamine, which are mood-enhancing neurotransmitters.
Magnesium plays a key role in many metabolic processes in the human body, including the neuronal processes in our neural pathways. Magnesium is required for serotonin production. The "happy hormone" improves our mood and promotes mental resilience and emotional stability.
Serum serotonin levels exhibit diurnal variations, with a peak early in the morning and a trough in the midafternoon and during sleep (Wirz-Justice et al., 1977;Kwon et al., 2018).
Symptoms of low serotonin or deficiency. Symptoms of low serotonin may include mood changes, feelings of depression or anxiety, and difficulty with functions such as sleep and memory. Physical signs may include gastrointestinal symptoms or movement issues. Serotonin is an essential hormone and neurotransmitter.
Medication: Selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) are commonly prescribed to increase serotonin levels in the brain.
Eat complex carbohydrates.
Carbohydrates are thought to raise the amount of serotonin in the brain. This can have a calming effect. Eat foods rich in complex carbohydrates, such as whole grains. Examples of whole grains include oatmeal, quinoa, whole-grain breads and whole-grain cereals.
Some studies also suggest that ginger can increase serotonin and dopamine levels in the brain, neurotransmitters that play a key role in regulating mood, promoting feelings of well-being and happiness.