The stress we encounter in daily life can take a toll on our gastrointestinal health. Anxiety and worry can lead to stomach discomfort, which usually subsides once the source of stress is no longer present. However, if stress-related digestive issues are not addressed, they may result in long-term health complications.

This article explores the connection between stress and the stomach and offers tips to support a stress-resilient gut microbiome.

Can Stress Cause Stomach Issues?

The short answer is yes. Too much stress can impact you both mentally and physically, increasing the risk of gut diseases, stomach ailments, and chronic conditions.

Stress directly affects your gastrointestinal health and often leads to “nervous stomach,” an ailment characterized by microbiome disruption, increased acidity, and a greater risk of gut disorders.

Why Does Stress Cause Stomach Issues?

Chronic stress or a single nerve-racking event can severely impact your gastrointestinal health for the following reasons:

• The stomach as our “second brain” - Studies on the gut-brain axis indicate a strong connection between the brain and the digestive system. The gut houses the largest nerve hub outside the brain - the enteric nervous system (ENS). Located in the lining of the GI tract, the ENS plays a crucial role in regulating digestion, gut function, and overall health.
• “Fight or flight” response - When stressed, the nervous system triggers the “fight or flight” response, stimulating the bowel muscles to push waste through the system, causing diarrhea, cramping, nausea, or bloating. This “panic mode” can impact the muscles of the GI tract by causing the esophagus muscles to contract more intensely.
• Stress-induced hormonal change – Stress-triggered hormones and chemicals enter the gut, decrease antibody production, and impair digestion. Hormonal imbalances can also increase the secretion of gastric juices, slow gut motility, and disrupt the delicate balance of gut microflora (microorganisms in the digestive tract that aid digestion).
• Weakened immunity - Chronic stress can weaken the immune response, disrupt the balance of gut microbiota, trigger more acid release, and increase the risk of infection.
• Increased inflammation - Stress also increases inflammation, which may provoke gastritis (inflammation of the stomach lining) or colitis (inflammation in the colon) if left untreated.

Note: Learn about the connection between gut health and hormones.

What Does a Stressed Stomach Feel Like?

Excessive worry can produce a range of gastrointestinal problems, which usually subside once the trigger is gone. However, symptoms may become recurrent or intensify if ignored.

These are the most common stress-induced stomach issues:

• Loss of appetite
• Increased appetite
• Unhealthy food cravings
• Heartburn (pyrosis)
• Hiccups
• Burping
• Acid reflux
• Cramping
• Nausea
• Vomiting
• Dizziness
• Slower digestion
• Gut dysbiosis
• Bloating
• Gas
• Flatulence (farting)
• Stomach pain or discomfort
• Tightness in the abdomen
• Irregular bowel movements
• Diarrhea
• Constipation
• Peptic ulcers
• Irritable bowel syndrome (IBS)

Can You Prevent Stress-Related Stomach Issues?

You cannot avoid stress altogether, but you can take preventive measures to build stress resilience and restore gut health.

Follow these tips to minimize stress-related stomach issues.

• Identify common stress triggers – Learn what food, behavior, and activities upset your stomach. Become aware of these stress triggers and minimize or eliminate them if possible.
• Learn how to manage stress – Adopt a stress-management technique to minimize the damage and recover faster. You can try deep breathing, meditation, and mindfulness exercises.
• Socialize - Attend events and social gatherings that put your mind at ease. Surround yourself with people who share your interests and hobbies.
• Engage in relaxing activities – Choose activities that help you relax and unwind, such as gardening, arts and crafts, and reading.
• Talk to a psychotherapist – Seek professional help to learn how to keep stress at bay and enhance overall emotional resilience.
• Adopt a healthy diet - Choose food rich in prebiotics, probiotics, and postbiotics to support your gut flora and aid digestion.
• Keep a food journal – Keep track of what you eat every day to check what foods are causing discomfort and reveal potential food allergies or intolerance.
• Engage in regular physical activities - Avoid sitting for too long. Studies show that a sedentary lifestyle is the root cause of many health problems, including poor gut health.
• Rest – Get enough sleep and take breaks to reduce inflammation and help your body recover from accumulated stress.
• Lose excess weight – Stress can cause weight gain, putting more pressure on your stomach and causing heartburn and other discomforts.
• Visit the doctor - Schedule regular check-ups with your primary care physician and visit a gastroenterologist if your symptoms persist.

How Do I Relax My Stomach from Stress?

There are effective ways to ease stomach tensions and alleviate intestinal discomfort. You can boost gut health by modifying your diet and lifestyle choices or taking gut-enhancing supplements and medication.

Learn how to reduce stress-related digestive issues and restore healthy microbial balance.

Adjust Your Diet

Dietary changes can lessen gastrointestinal issues and facilitate digestion. Here are the most impactful changes you can make:

• Avoid spicy, acidic, and deep-fried food because they are hard to digest and may trigger acid release and irritate the stomach lining.
• Eliminate junk food, trans fats, and sugary drinks to reduce inflammation.
• Limit the consumption of cold foods and drinks on an empty stomach, such as ice cream, slushies, or iced drinks.
• Limit your caffeine intake and eliminate alcoholic and fermented beverages if possible.
• Stick to plain foods like toast, crackers, rice, broth, and bananas until you feel better.
• Reduce your meal portions and eat more frequently.
• Avoid overeating to prevent bloating, gas, constipation, and acid reflux.
• Eat regularly and don’t skip meals to maintain a steady digestive system and curb unhealthy cravings.
• Choose light, easy-to-digest foods instead of heavy meals before bed. Experts recommend having dinner two to four hours before bedtime.
• Chew slowly and don’t lie down immediately after eating to facilitate digestion, shorten the time food spends in the stomach, and avoid gastroesophageal reflux.
• Hydrate properly and try drinking a glass of water on an empty stomach an hour before breakfast.

Take Gut-Boosting Supplements

Add gut-enhancing supplements to your daily regimen if dietary changes do not resolve the problem. They can help restore gut flora balance, reduce inflammation, and improve digestion. Examples include probiotics, digestive enzymes, and gut-enhancing dietary supplements.

Our experts recommend the following gut-boosting supplements:

Vibrant Gut Support

Vibrant Gut Support enhances gastrointestinal function by facilitating nutrient absorption, ensuring proper gut lining permeability while preserving its integrity. This broad-range supplement also acts as a barrier against toxins, allergens, and microbes entering the bloodstream.

Vibrant Redness Relief

Vibrant Redness Relief is a potent anti-inflammatory supplement that modulates the inflammatory response, stimulates lymphatic drainage, and promotes the natural clearance of proteins. It neutralizes free radical damage, minimizes oxidative stress, and supports the gut. Experts recommend it for alleviating the symptoms of leaky gut and seasonal allergies.

Vibrant Biome

Vibrant Biome contains eight immune-boosting bacterial strains formulated to support the gastrointestinal system by mimicking the microbial diversity found in cultured foods. This supplement helps to restore gut flora balance, maintain GI regularity, and reduce skin inflammation.

Vibrant Digest

Vibrant Digest promotes nutrient absorption and may lessen occasional bloating by aiding the digestion of proteins, fats, and carbohydrates. Taking Vibrant Digest before meals can benefit individuals who experience post-meal gas, occasional constipation, or a sense of fullness after eating small amounts of food.

Vibrant Soothe and Move

Vibrant Soothe and Move is a weight-loss supplement that helps eliminate waste and built-up toxins while increasing energy and nutrient absorption. Our medical weight loss experts recommend this natural cleanser to people who wish to jumpstart their weight loss journey by eliminating layers of colon waste, alleviating constipation, and maintaining GI regularity.

Note: You can also try adding stress-relieving vitamins and supplements to alleviate tension.

Change Your Lifestyle

Adopting a healthier lifestyle can considerably improve your gut health and reduce stress-related symptoms. Here are the most effective methods to restore gut microbiome and build resilience.

• Stop smoking – Nicotine weakens the lower esophageal sphincter, a muscle that keeps food from flowing back up. That is why smokers are more likely to have acid reflux, heartburn, and stomach ulcers.
• Avoid drinking alcohol - Eliminate the consumption of alcoholic beverages to reduce inflammation, preserve the intestinal barrier, and prevent gut dysbiosis.
• Move your body – Regular exercise and movement stimulate digestion, boost gut motility, and promote microbial diversity.
• Get plenty of rest – Aim for 7 to 8 hours of uninterrupted sleep every night to recover from daily stress, restore energy, and improve overall health.
• Hydrate frequently – Drink water and caffeine-free herbal tea to detox the system, improve digestion, and prevent constipation.

Take Over-the-Counter or Prescribed Medication

Over-the-counter drugs may provide temporary relief. The most common examples are:

• Antacids  - They provide rapid pain relief and help neutralize stomach acid.
• Peppermint oil capsules or teas – This soothing natural remedy neutralizes stomach acid and relieves digestive discomfort.
• Carminative drugs – These herbal remedies help alleviate intestinal gas and bloating.
• Proton pump inhibitors (PPIs) – These gastric antisecretory drugs are available over the counter or by prescription and help decrease stomach acid production.

If the symptoms persist or start worsening, your gastroenterologist can prescribe some of the following medications:

• An acid reducer – Acid-reducing medicines like H2 blockers and PPIs treat reflux and heartburn, alleviate symptoms of reflux, heartburn, indigestion, and ulcers, and prevent damage to your digestive system.
• Stomach pain reliever – Prescribed antispasmodics treat severe symptoms like abdominal pain, cramps, and spasms.
• Dimenhydrinate medicines – These drugs help reduce motion sickness and prevent nausea, vomiting, and dizziness.

Consider Psychotherapy

Professional counseling is beneficial if you cannot cope with stress on your own or if symptoms worsen. You may also notice sleep disruption, mood swings, and inability to focus. These are all signals that you could benefit from the help of a mental health professional. Psychotherapy can significantly lessen the intensity of daily stress, equip you with practical coping skills, and help reduce gastrointestinal problems.

How Long Do Stressed Stomach Issues Last?

Stress-related stomach issues typically resolve within a few hours and subside once the stressor is gone. However, if the discomfort persists for more than a day, it may indicate an underlying medical condition, and it is best to consult your doctor.

Are There Any Risks of Untreated Stress-Related Stomach Issues?

Untreated stress-related stomach problems may lead to serious medical complications and produce lesions in the stomach. The risk increases if you have an underlying medical condition, an autoimmune disease, or a family history of gastrointestinal disorders.

The risks include the following:

• Stomach ulcers
• Peptic ulcer disease
• Gastric bleeding
• Gastritis
• Malabsorption of iron
• Malabsorption of vitamin B12
• Celiac disease
• Crohn's disease
• Irritable bowel syndrome (IBS)
• Gastroesophageal reflux disease (GERD)
• Inflammatory bowel disease (IBD)
• Stomach cancer

When Should You Visit a Doctor?

Seek immediate medical assistance if the symptoms do not abate or become more frequent. Warning signs include loss of appetite, vomiting, black tarry stools, nausea, and increased GI discomfort.

Symptoms like unexplained weight fluctuations, rectal bleeding, fever, ongoing nighttime diarrhea, and intense abdominal pain may indicate a more serious medical condition.

Note: As of 2023, the U.S. Preventive Services Task Force and major GI organizations recommend colorectal cancer screenings for average-risk adults starting at age 45. Those with a family history of colorectal or other GI cancers or conditions like IBD may need to start earlier.

Conclusion

Stomach problems are a common symptom of stress and anxiety. Identifying the cause of your gut discomfort can help mitigate symptoms and restore gut balance. You can address this by modifying your diet and lifestyle and seeking professional medical help.

Our Vibrant Vitality Clinic experts are here to assist you with any questions about improving your gut health and emotional well-being.

Irritable bowel syndrome (IBS) is a chronic gastrointestinal disorder that affects millions of people worldwide. It is not life-threatening, and it doesn’t physically alter the bowel tissue, but symptoms can be severe and disrupt normal daily life. The discomforts of IBS include bloating, gas, stomach pain, constipation, and diarrhea.

This article discusses IBS remedies and treatments, helping you find a treatment plan that will alleviate your specific set of symptoms.

10 Best IBS Remedies

Medical professionals don’t know the exact cause of IBS, and there is no permanent cure. Current treatments focus on relieving discomfort, pain, and stool problems. Most patients are able to manage symptoms with dietary and lifestyle changes, medications, and psychotherapy.

1. Dietary Changes

Diet modification is usually a necessary step in eliminating IBS symptoms. These modifications are unique to each patient, depending on the symptoms, their severity, and which foods trigger them. Dietary changes for IBS include:

• Eliminating foods that trigger IBS symptoms – Patients are advised to keep a journal of what they eat, track how they feel after each meal, and eliminate potentially triggering foods. Common dietary IBS triggers include overly processed, sweet, and spicy foods, dairy products, gluten, carbonated beverages, and carbohydrates that are difficult to digest.
• Low FODMAPs diet – Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols are carbohydrates that are digested by bacteria living in the intestine. It’s a natural process that can cause bloating, gas, and discomfort in people with a sensitive GI tract. Doctors put such patients on a special FODMAP diet. It consists of eliminating or reducing the intake of some grains (wheat, rye, and barley), fruits (peaches, plums, apples, cherries, etc.), vegetables (cabbage, cauliflower, brussels sprouts, garlic, etc.), and dairy.
• Introducing high-fiber foods – Patients who suffer from constipation may benefit from consuming more fiber-rich foods, such as oats, legumes, fruits, and vegetables. Fiber helps soften the stool. However, it can also cause gas and bloating, so nutritionists recommend gradually increasing fiber consumption by adding 2-3 grams daily until reaching the optimal amount (22-34 grams of fiber daily).
• Decreasing fiber-rich foods intake – Patients who suffer from diarrhea should reduce fiber intake.
• Mindful eating – Having regular meals at approximately the same time, eating at a dining table without electronic devices, and slowly chewing helps reduce swallowed air, prevent overeating, and improve digestion.

2. Drinking More Water

Water lubricates the GI tract, helping to soften the stool and prevent constipation. It also replaces lost fluids in patients with diarrhea. The recommended water intake is about eight glasses of water daily. IBS patients who consume more fiber or have diarrhea should drink even more. If you don’t like water, have unsweetened tea and non-carbonated sugar-free drinks.

3. No Alcohol

Alcohol can exacerbate IBS symptoms. In some cases, patients react only to a specific beverage, often beer. Others feel a relief in symptoms when they decrease the amount of alcohol they consume. Health professionals recommend limiting alcohol intake to 14 units spread over one week (14 units equals six pints of beer, six glasses of wine, or 12 measures of spirits). They also advise going several days without alcohol. If possible, it is best to eliminate alcohol.

4. Healthy Sleep

Disrupted sleep negatively affects the balance of hormones, neurotransmitters, and beneficial bacteria in our gut that are responsible for various health parameters. IBS patients who suffer from sleep problems report increased abdominal pain, likely due to impaired pain-inhibitory function of the nervous system. They are also more prone to mood disorders, such as anxiety and depression. The link between sleep problems and abdominal pain underscores the significant connection between the gut and the brain.

Medical professionals advise the following practices for regulating sleep:

• Waking up and going to bed at the same time.
• Going to bed before midnight.
• Keeping the bedroom dark and cool.
• Aiming for seven to nine hours of sleep.

5. Regular Exercise

Health experts recommend regular exercise for overall health and IBS relief. A minimum of 150 minutes of moderate-intensity exercise weekly can help decrease stress, improve sleep, and support gut motility. Moderate exercise includes activities that increase heart rate, including brisk walks, jogging, cycling, swimming, aerobics, etc.

Note: Learn how exercise improves hormonal balance and overall health.

6. Managing Stress

Stress is one of the common triggers of IBS. Relaxing activities help manage stress and alleviate mild IBS symptoms. These include:

• Meditation
• Deep breathing
• Nature walks
• Relaxing music
• Yoga
• Socializing with friends

7. Counseling

Past trauma, emotional distress, and mood disorders like anxiety and depression can significantly exacerbate IBS. Patients may not be able to manage the symptoms on their own but need help from a mental health professional.

Cognitive behavioral therapy is the most effective psychological treatment for IBS patients. It focuses on revising thought and behavior patterns. Therapists also use hypnotherapy to mitigate IBS symptoms.

8. Supplements

Food is the primary source of vitamins, minerals, and nutrients necessary for optimal health. However, supplements step in when our nutrient intake is low for various reasons – nutrient malabsorption, poor diet, etc. Health professionals prescribe the following supplements to IBS patients: 

• Fiber – Fiber-rich foods improve stool consistency and frequency, but they may worsen other symptoms, like boating and gas. Fiber supplements may be a better option for some patients. They usually contain psyllium, methylcellulose, partially hydrolyzed guar gum, sterculia, etc.
• Probiotics – Live microorganisms improve our gut microbiome health and balance. They regulate bowel movement, alleviate abdominal pain, and reduce bloating and gas. Different probiotic strains are selected for specific IBS symptoms. Lactobacillus acidophilus, Bifidobacterium animalis subsp. lactis, and Lactobacillus plantarum  are among the most effective for IBS.
• Peppermint oil capsules – The main ingredient, menthol, helps gut muscles relax, improves contractions and motility, and reduces abdominal pain. These effects are quick-acting but can be short-lived. Look for enteric-coated or slow-release capsules to prolong the effects.
• Digestive enzymes – They aid digestion in patients who lack certain enzymes, such as lactase, which is essential for breaking down lactose in dairy products. Identify which enzyme deficiency you have and choose the appropriate supplement.

9. Medications

Doctors prescribe medications to patients with more severe IBS symptoms. The therapy depends on whether the patient has diarrhea or constipation.

Drugs for IBS patients with diarrhea include:

• Loperamide
• Eluxadoline
• Rifaximin
• Alosetron
• Dicyclomine
• Cholestyramine
• Colestipol
• Low-dose antidepressants imipramine, desipramine, or nortriptyline

Drugs for IBS patients with constipation include:

• Lubiprostone
• Linaclotide
• Laxatives (magnesium hydroxide oral, polyethylene glycol)
• SSRI antidepressants (fluoxetine, paroxetine) – if the patient also has depression

Doctors prescribe pain medications like pregabalin and gabapentin for abdominal pain, cramps, and bloating.

10. Alternative Therapies

Holistic treatments like acupuncture, therapeutic massage, and aromatherapy relax the muscles, reduce stress and anxiety, soothe the nervous system, and may improve gut motility. Health professionals prescribe these treatments with other therapies and lifestyle changes as an integrative approach to managing IBS.

Can You Prevent IBS?

Medical professionals don’t know the exact cause of IBS. In most cases, it is the result of a combination of factors, such as stress, poor diet, a sedentary lifestyle, and genetics. Without a known cause, it is difficult to prevent the condition. However, healthier lifestyle habits reduce the risk of developing IBS and many other diseases. These habits include:

• Nutrient-rich diet
• Limiting or eliminating sugars and processed foods
• Limiting or eliminating alcohol
• Adequate water intake
• Regular exercise
• Healthy sleep
• Relaxing activities to reduce stress

What Happens If You Ignore IBS?

Patients who ignore IBS symptoms may experience their worsening and a decline in their quality of life. Severe gas and bloating can make office life difficult and hinder social interactions. Pain and discomfort disrupt sleep, increase stress, and further exacerbate the symptoms.

Prolonged, untreated IBS can also lead to other health complications, such as malnutrition, anal fissures, hemorrhoids, and mental issues like anxiety and depression.

When Should I See a Doctor?

If you have diarrhea, constipation, or both paired with bloating, gas, stomach pain, and discomfort for several months, you may have IBS. Seek medical help to alleviate the symptoms and reduce the risk of aggravating other conditions.

Some patients experience other, more severe problems with the common IBS symptoms. They include:

• Sudden weight loss
• Rectal bleeding
• Severe abdominal pain
• Fever
• Nausea
• Repeated vomiting
• Ongoing diarrhea that disrupts sleep at night

Contact your doctor immediately if you have these symptoms. They may suggest another, more serious medical condition.

Conclusion

IBS, or irritable bowel syndrome, is a common gastrointestinal condition that causes irregular stool, abdominal problems, and, sometimes, mental distress. Patients who don’t treat IBS usually experience a deterioration of symptoms. Don’t wait for this to happen. Improve your lifestyle habits and consult a trusted medical provider to help you manage your IBS.

Learn more about gut health in our blog posts on Gut Health and Hormones, Gut Dysbiosis, and Food Intolerance.

Serotonin is an important chemical that regulates our mood and behavior. Out-of-range levels impact sleep patterns, cognitive abilities, digestion, and other bodily functions. Scientists are still trying to understand how serotonin works and what causes its fluctuations.

This article explains how serotonin deficiency may impact our health and offers practical ways to optimize levels through medication and natural treatments.

What Is Serotonin Deficiency?

Serotonin is a chemical messenger that regulates various bodily functions, including mood, behavior, memory, sleep, appetite, and digestion.

Serotonin deficiency occurs when your body cannot produce enough serotonin or fails to use it efficiently, which may impact both physical and mental health. This condition affects people differently and is difficult to diagnose because optimal serotonin levels vary from person to person.

Serotonin Deficiency Symptoms

Serotonin deficiency can provoke a range of emotional, cognitive, and physical symptoms. Multiple symptoms can coincide and change depending on serotonin’s fluctuating levels.

Psychological Symptoms

Insufficient serotonin may impact your emotional wellbeing and mental stability, resulting in:

• Memory problems
• Cognitive decline
• Dementia
• Irritability
• Aggression
• Negative thoughts
• Sadness
• Frequent crying spells
• Anxiety
• Depression
• Social withdrawal
• Social anxiety disorder
• Low self-esteem
• Increased sensitiveness
• Reduced libido
• Phobias
• Panic disorder
• Impulsive behavior
• Suicidal behavior
• Obsessive-compulsive disorder (OCD)
• Post-traumatic stress disorder (PTSD)

Physical Symptoms

Serotonin deficiency can trigger or worsen a wide range of physical problems, such as:

• Disrupted metabolism
• Weakened immunity
• Chronic pain
• Abdominal pain
• Low energy
• Fatigue
• Digestive issues
• Irritable bowel syndrome (IBS)
• Loss of appetite
• Increased appetite
• Binge eating (e.g., carb cravings)
• Disrupted sleep (e.g., insomnia)
• Hot flashes
• Headaches
• Dizziness
• Blood clotting
• Body sugar imbalance
• Impaired cardiac function
• Disrupted liver function
• Obesity
• Diabetes
• Osteoporosis
• Fibromyalgia (FMS)
• Chronic fatigue syndrome (CFS)

New research suggests that low serotonin levels may also contribute to long COVID, while other studies show that serotonin deficiency is associated with Alzheimer’s disease, schizophrenia, and Parkinson’s disease. Scientists are also exploring how low serotonin levels may impact the growth of tumors in lung cancer, melanoma, and colorectal cancer.

Serotonin Deficiency Causes

The likely causes of serotonin deficiency are still unknown. Reduced serotonin production and impaired receptor function are associated with various potential triggers, such as genetics, stress, chronic pain, nutritional deficiencies, and environmental factors.

Ongoing research indicates that the following can be contributing factors:

• Research conducted on rats shows that early life stressors may impair the transport of serotonin in the body.
• This study indicates that an imbalanced gut microbiome caused by dietary changes, stress, or disease can dysregulate serotonin function.
• Some people are born with fewer or less effective serotonin receptors.
• The body may innately break down or absorb serotonin too soon.
• Studies show that nutritional deficiencies, such as a lack of vitamin D, vitamin B6, and omega-3 fatty acids, may prevent serotonin synthesis and release.
• Low levels of L-tryptophan, a serotonin precursor, can be the root cause.
• Chronic stress increases inflammation and reduces levels of serotonin and dopamine.
• Digestion issues (e.g., irritable bowel syndrome) are associated with lower serotonin levels that may lead to constipation.
• A hormonal imbalance can reduce serotonin levels, leading to anxiety, depression, and other mood disorders.
• Lack of sunlight has been linked to lower serotonin levels and an increased risk of seasonal depression.
• Drugs such as reserpine, corticosteroids, and propranolol may disrupt serotonin production and consequently lower its levels.

Further clinical research is needed to corroborate the exact causes of serotonin deficiency.

Serotonin Deficiency Test

There are no definitive diagnostic tools that show a serotonin deficiency. This complex medical issue is typically diagnosed by examining the patient’s symptoms and overall health condition.

Why Are Serotonin Deficiency Tests Unreliable?

Serotonin blood and urine levels are unreliable measurements as they do not reflect the amount of serotonin in the whole body. Serotonin can’t pass through the blood-brain barrier, meaning that blood and urine tests cannot indicate the amount of serotonin produced in the brain.

Serotonin Deficiency Treatment

Various medical and natural treatments can help boost serotonin levels and keep them in a healthy range. Depending on the symptoms, you should consult your primary healthcare provider and a psychologist. You may notice significant improvements with a combination of different strategies.

Use Prescribed Antidepressants

Antidepressant medications like selective norepinephrine reuptake inhibitors (SNRIs), monoamine oxidase inhibitors (MAOIs), tricyclics (TCAs), and selective serotonin reuptake inhibitors (SSRIs) can alleviate symptoms of depression and anxiety triggered by low serotonin.

SSRIs are among the most commonly prescribed medications for conditions thought to involve serotonin deficiency. These drugs inhibit the reabsorption of released serotonin, allowing the body to use it more efficiently. The following SSRIs can enable a more effective use of serotonin:

• Fluoxetine (Prozac, Sarafem)
• Citalopram (Celexa)
• Dapoxetine (Priligy)
• Escitalopram (Lexapro)
• Sertraline (Zoloft)
• Paroxetine (Paxil)
• Vortioxetine (Brintellix)

Discuss SSRI options with your chosen healthcare provider to determine if you are a suitable candidate. Bear in mind that antidepressants may cause side effects, do not always produce immediate results, and may not suit everyone.

Adjust Your Diet

Research has shown that high-fiber foods rich in tryptophan may increase serotonin levels and improve mood and overall health. Tryptophan is an essential amino acid that stimulates the production of serotonin and can be found in:

• Eggs
• Cheese
• Turkey
• Tofu
• Milk
• Soy
• Fish (e.g., salmon)
• Pumpkin seeds
• Sesame seeds
• Pineapple
• Nuts

Exercise Regularly

Studies show that physical activity can boost serotonin production and release in the brain. Thirty minutes of daily aerobic exercises are the most effective, such as the following:

• Walking or brisk walking
• Running or jogging
• Light hiking
• Dancing
• Biking
• Stair climbing
• Swimming

Boost Immunity

Low serotonin may provoke a range of health conditions, increasing inflammation and compromising immunity. You can strengthen your immune response in the following ways:

• Take immune-boosting vitamins such as B, C, D, E, and A.
• Get 7-9 hours of sleep every night and take regular breaks.
• Hydrate often to maintain healthy mucous membranes which protect against pathogens.
• Avoid smoking and limit alcohol to reduce oxidative stress that disrupts immunity.
• Move your body and exercise regularly to strengthen the immune response.
• Adopt a nutrient-dense, anti-inflammatory diet to improve overall health.

Use Herbs and Dietary Supplements

Research indicates that herbal supplements and natural remedies may improve your serotonin levels and help treat depression. The following herbs and supplements may help regulate serotonin production:

• Curcumin – Recent studies conducted on rats suggest that this polyphenol compound can boost serotonin and dopamine in the brain’s frontal cortex.
• Folic acid (vitamin B9) – This synthetic vitamin B9 helps the brain synthesize norepinephrine, serotonin, and dopamine.
• Naringenin - This flavonoid found in citrus fruits helps restore serotonin and noradrenaline levels in the brain.
• Resveratrol – This potent antioxidant has been shown to increase serotonin in mice, aid weight loss, and improve skin quality.
• Safranal – This organic compound in the spice saffron may block serotonin uptake and help relieve mild to moderate depression.
• St. John’s wort – Some patients take it instead of an SSRI to reduce symptoms of depression, but experts warn against potential drug interactions. Never use it in combination with other prescribed antidepressant medications.
• 5-Hydroxytryptophan (5-HTP) – This dietary supplement can help raise serotonin levels in the brain and relieve symptoms of depression, insomnia, and migraines.
• Probiotics – Probiotic supplements such as Vibrant Biome help support flora in the gastrointestinal tract, where 95% of serotonin is produced.
• Vitamins for stress relief – Vitamins B, D, and C help to reduce stress, which may disrupt serotonin levels and worsen the symptoms.

Consult your healthcare provider before starting any supplements, especially if you are taking prescribed antidepressants.

Engage in Stress-Reliving Activities

Relaxing and pleasurable activities can lower cortisol and increase serotonin levels, improving mood, behavior, and sleep.

• Massage
• Yoga
• Mood induction
• Meditation
• Mindfulness
• Breathing exercises
• Relaxing techniques
• Art therapy
• Music therapy
• Time spent in nature

Try Light Therapy

Studies have shown that exposure to bright light has profound serotonin-boosting effects. Sun exposure and light lamps can help the skin synthesize serotonin.

Spending 10-15 minutes in the sunshine while exercising can increase serotonin. Make sure to put on sunscreen before going outdoors to reduce the UV damage.

If you live in a cold, rainy climate or are at risk of skin cancer, you can try artificial light therapy. This treatment is practical if you don’t get enough natural sunlight or suffer from seasonal affective disorder (SAD).

While getting enough light is important, remember that digital screen light may disrupt sleep and exacerbate mood swings.

Conclusion

Serotonin has a profound effect on your mental and physical health, but its deficiency may be hard to spot. Learning how to restore serotonin to optimal levels can help alleviate symptoms and prevent potential medical complications.

Contact our friendly Vibrant Vitality Clinic team of professionals to learn more about practical ways to achieve a hormonal balance for long-term health and longevity.

Our body produces several chemicals that make us feel good. Serotonin is one of them. However, balanced serotonin levels are essential for other bodily systems, not just mood. The chemical is involved in digestive health, the sleep-wake cycle, appetite regulation, sexual function, body temperature regulation, wound healing, cognitive skills, and more.

This article explains what serotonin is, how it affects our overall health and behavior, and how to maintain adequate levels.

What Is Serotonin?

Serotonin is a neurotransmitter – a chemical substance that sends signals from nerves to other nerves or cells. It essentially "instructs" nerve cells on how to respond to stimuli, affecting functions such as mood regulation, sleep, and appetite.

In addition to its role in the brain, serotonin acts as a hormone when produced outside the nervous system, particularly in the gastrointestinal tract. About 90% of the body’s serotonin is found in the digestive system, where it helps control gut movements and can affect processes like digestion and blood clotting.

A serotonin imbalance is associated with a host of unpleasant symptoms, most commonly depression and anxiety. Because of its strong impact on mood and behavior, treatments for many psychiatric and neurological conditions rely on modulating serotonin production. Imbalances in gut serotonin can lead to digestive issues such as irritable bowel syndrome (IBS) and constipation and may indirectly influence mood and mental health through the gut-brain axis. Research also suggests links between gut serotonin levels and conditions like obesity and osteoporosis.

Where Is Serotonin Produced?

Serotonin is synthesized from the essential amino acid tryptophan, which enters our bodies through food. About 5% of serotonin is synthesized in the brain, where it acts as a neurotransmitter, sending signals via neurons.

About 95% of serotonin is produced in the intestine, where it acts as a hormone that aids digestion and is involved in regulating intestinal movements (peristalsis). Once released into the blood, most of serotonin is absorbed by platelets. The rest is metabolized by the liver and excreted through urine or degraded in the lungs.

What Does Serotonin Do?

Serotonin regulates various bodily activities, including:

Mood and Behavior

Serotonin receptors are located in multiple brain regions which govern our behavior. Depending on which receptors are activated and how much serotonin is transmitted, the neurotransmitter affects our feelings and expressions of anger, aggression, fear, reward processing, and almost every other behavior. Normal serotonin levels contribute to emotional stability and increase happiness.

Note: Learn more about the relationship between hormones and mental health.

Cognitive Function

Many serotonin receptors are in the brain regions that regulate cognitive processes. Scientists speculate that serotonin concentrations and transmission are linked to memory, learning, concentration, decision-making, problem-solving, spatial navigation, and other cognitive skills.

Heart Function

Serotonin is involved in several cardiac processes, from heart development to heart rate regulation. It may play a role in the development of cardiovascular diseases like hypertension and atherosclerosis. Scientists are exploring serotonin-modulating drugs as promising treatment options.

Sleep

Serotonin is a precursor to melatonin, the key hormone regulating sleep. It is involved in controlling the circadian (sleep-wake) rhythms and its levels affect sleep onset and depth. An imbalance in serotonin levels can lead to difficulty falling asleep, interrupted sleep patterns, insomnia, and other sleep disorders.  

Appetite

Serotonin suppresses appetite and regulates food intake by influencing hunger signals and energy balance. It is considered a promising aid in weight loss and obesity treatments due to its effects on satiety and metabolism.

Digestion

One of serotonin’s key functions is regulating the movement of food through the digestive system. Disrupted serotonin signaling is associated with gastrointestinal disorders, such as irritable bowel syndrome, chronic constipation, and chronic diarrhea.

Body Temperature

The activation of different serotonin receptors causes an increase or a decrease in body temperature. With other chemicals, such as adrenaline and noradrenaline, serotonin maintains a balanced thermoregulation system.

Wound Healing

When an injury occurs, platelets are activated at the injury site and release serotonin, which constricts blood vessels to limit blood flow and reduce blood loss. Serotonin also enhances the formation of blood clots to close the wound and stimulates fibroblasts – cells that produce collagen to form new tissue.

Sexual Drive

Serotonin has a complex effect on libido, depending on which receptors are activated. Studies show that high serotonin levels inhibit sex drive, while low levels are associated with increased sexual desire. That is why low libido is one of the side effects of SSRIs (selective serotonin reuptake inhibitors), anti-depressants drugs that increase serotonin levels.

Note: Learn what other hormones and factors contribute to low sex drive in men and how to treat it.

Other Functions

The list of functions modulated by serotonin is long and includes breathing, eye health, bone density, immune function, stress response, pain sensitivity, embryonic development, and more. This chemical plays a crucial role in maintaining homeostasis across multiple systems, influencing both physical and mental wellbeing.

How Do I Know If I Have Low Serotonin?

Low serotonin levels are typically associated with mood disorders like depression and anxiety. It can also lead to other undesirable mental and psychological states, including:

• Irritability
• Frustration
• Phobias
• Panic attacks
• Schizophrenia
• Cognitive decline
• Dementia
• Lack of energy
• Muscle pain
• Digestive disorders
• Sleep problems, etc.

What Reduces Serotonin?

Not enough serotonin receptors or ineffective usage of serotonin by the receptors are the direct causes of low serotonin. They are affected by the following factors:

• Genetics
• Chronic stress
• Nutritionally poor diet
• Environmental toxins
• Lack of sunlight
• Hormonal imbalances
• Alcohol and nicotine
• Certain medications

How to Check Serotonin Levels?

There is no reliable blood test that accurately evaluates overall serotonin levels. The following procedures help doctors establish if a patient has a serotonin imbalance.

• Physical examination – Medical providers first physically examine the patient and discuss their symptoms, genetics, medical history, medications, and other factors that may signal serotonin deficiency.
• Blood and urine tests – Testing the level of certain vitamins and nutrients required for serotonin synthesis can help determine serotonin levels. Doctors can also check hormones that affect serotonin release, such as estrogen, testosterone, cortisol, thyroid hormones, etc.
• Other specialized tests – Doctors may order an image CT scan, X-ray, spinal tap, and other specialized tests to exclude conditions that produce similar symptoms to those of the serotonin syndrome (elevated serotonin levels).

How to Increase Serotonin?

If you recognize symptoms of decreased serotonin, try natural ways of enhancing it.

Regular Exercise

Exercise is one of the best ways to boost serotonin levels because it has no side effects (like medications) and improves other health markers. Only 20-30 minutes of moderate physical activity daily, such as jogging or swimming, can increase the concentrations of this feel-good hormone.

Diet Modification

Eating more foods with tryptophan, serotonin’s precursor, may help improve serotonin levels in the blood. Sources of tryptophan are salmon, eggs, nuts, seeds, dairy products, soy products, whole grains, and legumes.

Light Therapy

Exposure to sunshine or light lamps for at least 10-15 minutes daily is associated with an increase in feel-good hormones, including serotonin. Light therapy is used in countries with low amounts of natural light to treat patients with SAD (seasonal affective disorder) and depression.

Stress Relief

Chronic stress can damage our health in many ways. It can lead to inflammation, hormonal imbalances, insulin resistance, and more severe diseases. It can also disrupt serotonin release. Engage in stress-relieving activities, such as meditation, yoga, relaxing music, and daily walks to counter the effects of elevated cortisol.

Note: Learn how to naturally lower cortisol levels and reduce the risk of stress-induced health problems.

Medications

Selective serotonin reuptake inhibitors (SSRIs) are the first-line treatment for moderate to severe symptoms of serotonin deficiency, such as depression, anxiety, obsessive-compulsive behavior, eating disorders, etc. Prozac is one of the best-known SSRIs. These medications work by blocking the reabsorption (reuptake) of serotonin in the brain, increasing its availability and concentration. While SSRIs are effective, they are potent medications and carry a black box warning due to the increased risk of suicidal thoughts, particularly in young people. Always take them only under a doctor's supervision and recommendation.

Other serotonin-increasing medications include serotonin norepinephrine reuptake inhibitors (SNRI), monoamine oxidase inhibitors (MAOI), tricyclic anti-depressants (TCA), and 5-HT receptor agonists. These medications are often prescribed for patients who don’t respond to SSRIs or to treat conditions such as migraines (5-HT receptor agonists).

Supplements

Supplements that may promote serotonin synthesis include:

• Probiotics – They help improve gut microbiota, potentially creating a healthier environment for serotonin synthesis.
• Tryptophan – Like tryptophan-rich foods, tryptophan supplements may promote serotonin synthesis. These supplements contain much higher concentrations than food and provide quicker results.
• St. John’s wort – This herb is a natural serotonin reuptake inhibitor. It also helps raise levels of other hormones that improve mood.
• B vitamins – They are essential in forming serotonin, especially B3 and B6. The vitamin B complex supports brain function and healthy energy levels.
• Vitamin D – It may help promote serotonin and melatonin synthesis, regulating sleep, mood, and other mental health parameters.

What Happens if Serotonin Levels Are Too High?

Serotonin syndrome or serotonin toxicity is a condition where patients suffer from excessive serotonin activity and associated symptoms. They include:

• Tremor
• Increased reflex response
• Uncontrollable jerking movements
• Increased heart rate
• Abnormally dilated pupils
• Excessive sweating
• Rapid breathing
• Overheating
• Vomiting
• Agitation
• Excitement
• Insomnia
• Confusion
• Anxiety

Serotonin syndrome can be caused by a reaction to a certain medication or taking higher doses than prescribed. It can be life-threatening if severe symptoms are not treated promptly.

How to Lower Serotonin?

If you experience serotonin toxicity, visit your doctor, or go to the ER immediately. The treatment typically involves the following:

• Stopping the medication that is causing the symptoms.
• Muscle relaxants or medications that paralyze the muscles.
• Serotonin antagonists, which block serotonin receptors.
• IV therapy to provide immediate symptom relief, helping to treat dehydration, fever, and other symptoms.
• Medications that lower heart rate and blood pressure.

Conclusion

Serotonin is an essential molecule that regulates nearly every behavioral and many other functions in our body. Disruptions in serotonin concentrations can lead to health problems, particularly those related to mood and mental health.

Healthy lifestyle habits are the first step in supporting healthy serotonin levels. Seek medical help if you suspect you’re suffering from a serotonin imbalance.

The immune system is an intricate network of organs, cells, proteins, and chemicals that protect the body from internal and external harmful elements. Inflammation is a vital process in our immune system’s natural response to threats. In its acute phase, it is necessary and beneficial. However, when it turns into a systemic, chronic condition, it can lead to damage.

This article focuses on the differences between acute and chronic inflammation, helping you understand how to recognize and treat them.

What Is Acute Inflammation?

Acute inflammation is the body’s natural response to infection, disease, or injury. It involves an increased migration of leukocytes (white blood cells) and proteins to the zone of the injured area to combat pathogens and repair cells and tissues. Increased blood flow typically causes redness, swelling, warmth, and tingling. Patients also feel pain at the site of injury.

Acute inflammation is a vital and beneficial part of the healing process. It subsides when the assaulting agent (pathogen, injury, etc.) is eliminated.

Types of Acute Inflammation

Medical professionals recognize six types of acute inflammation based on the discharge present at the inflammation site:

• Serous – Characterized by the presence of watery, yellowish, serum-like fluid. It forms in the early stages of inflammation.
• Fibrinous – Increased vascular permeability allows the protein fibrinogen to escape into extravascular space, creating a thick exudate and impeding blood flow. It forms in the advanced stages of inflammation.
• Catarrhal – Affects the mucous membrane and causes excessive secretion (e.g., runny nose).
• Purulent – Involves the formation of an abscess - a large, thick mass filled with puss, typically caused by bacteria.
• Hemorrhagic – Characterized by exudate filled with blood from damaged blood vessels. It forms due to severe injury or lack of coagulation factors.
• Gangrenous – Involves tissue necrosis (death of tissue cells) and gangrene due to a loss of blood and oxygen supply to the inflammation site. It is associated with severe infections.

What Is Chronic Inflammation?

Chronic inflammation is the body’s prolonged defense reaction to a perceived threat – a pathogen, allergen, toxin, or some other invasive factor. It appears when the body fails to resolve the threat or mistakenly perceives healthy tissues as harmful elements. Instead of affecting a particular area, chronic inflammation produces a systemic response, constantly stimulating the increased production of leukocytes, cytokines, and other pro-inflammatory mediators. Eventually, it destroys tissues, organs, and blood vessels.

Types of Chronic Inflammation

Scientists recognize two types of chronic inflammation:

• Granulomatous – Characterized by clusters of white blood cells (granulomas), which form as the immune system’s reaction to a foreign element it can’t eliminate. It is often caused by a chronic infection or an autoimmune condition.
• Nonspecific – An unidentifiable irritating agent causes a diffuse immune response, leading to the formation of nonspecific granulation tissue and healing by fibrosis (formation of scar tissue).

How Does Acute Inflammation Differ from Chronic Inflammation?

Acute and chronic inflammation differ in severity, symptoms, duration, and treatment. The following table summarizes their differences.

Examples of Acute vs. Chronic Inflammation

The following examples can help you distinguish between the two inflammation types.

Acute Inflammation

The body’s essential inflammatory immune response appears when we suffer from the following conditions:

• Sore throat
• Acute bronchitis
• Sinusitis
• Pneumonia
• Acute tonsilitis
• Acute appendicitis
• Ingrown toenail
• Insect bites
• Acute dermatitis, etc.

Chronic Inflammation

Chronic inflammation is linked to these inflammatory diseases:

• Type 2 diabetes
• Obesity
• Heart disease
• Kidney disease
• Rheumatoid arthritis
• Ankylosing spondylitis
• Lupus
• Autoimmune thyroiditis
• Crohn’s disease
• Depression
• Anxiety, etc.

Acute vs. Chronic Inflammation Symptoms

Inflammatory symptoms strongly indicate whether the condition is acute or chronic.

Acute Inflammation

The symptoms of acute inflammation are intense, short-lived, and typically localized at the site of injury or infection. They include:

• Redness
• Swelling
• Heat
• Pain
• Loss of function

Chronic Inflammation

Chronic inflammation symptoms may go unnoticed for a long time. When they appear, they manifest as:

• Bloating and gas
• Diarrhea
• Constipation
• Weight gain
• Irritability
• Depression
• Fatigue
• Insomnia
• Joint pain
• Premature skin aging (wrinkles, dryness, etc.)

Acute vs. Chronic Inflammation Causes

The causes of acute and chronic inflammation differ. Unresolved acute inflammation can lead to chronic conditions.

Acute Inflammation

Common causes of acute inflammation include:

• Cuts
• Physical trauma
• Burns
• Frostbite
• Bacterial or viral infection
• Toxins
• Chemical irritants
• Allergens

Chronic Inflammation

Factors leading to or perpetuating chronic inflammation include:

• Unhealthy diet
• Lack of physical activity
• Excess weight
• Alcohol
• Nicotine
• Environmental pollutants
• Sleep disorders
• Chronic stress
• Autoimmune disorders

Acute vs. Chronic Inflammation Diagnosis

Acute and chronic inflammation exhibit different symptoms and recruit different concentrations of inflammatory cells and proteins, such as interleukins, tumor necrosis factors, and C-reactive protein. This enables medical providers to establish whether acute or chronic inflammation is present.

Acute Inflammation

Medical providers physically examine the patient, discuss their symptoms and potential causes, and review their medical history. Acute inflammation is easy to spot due to apparent, intense, localized symptoms like swelling, redness, and pain.

They may also order blood tests, such as:

• Complete blood count (CBC) – The most common test routinely performed for any infection. In acute inflammation, lab results typically show neutrophils as the predominant biomarkers. They are short-lived white blood cells that rush to the injury site as the body’s initial defense response. Lymphocytes may also be present in the results.
• C-reactive protein (CRP) – Measures the level of the protein produced by the liver. High levels of CRP indicate acute or chronic inflammation.
• Erythrocyte sedimentation rate (ESR) – Measures the rate of red blood cell sedimentation in a blood test tube. Faster sedimentation indicates inflammation.
• Ferritin – Measures the level of the protein ferritin, which stores iron in our cells. Doctors may order this test in the presence of chronic inflammation symptoms, such as joint pain, heart issues, abdominal pain, and more.

Chronic Inflammation

In chronic inflammation, macrophages and lymphocytes typically replace neutrophils. They stimulate the release of other inflammatory mediators that serve as the next line of defense, such as cytokines, growth factors, enzymes, and plasma cells, and form clusters of white blood cells called granuloma.

A blood test showing increased levels of these biomarkers can indicate chronic inflammation. The blood tests are the same as those for acute inflammation – CBC, CRP, ESR, etc. However, medical providers don’t typically test patients unless they show signs of associated inflammatory diseases, such as diabetes, obesity, heart disease, arthritis, etc. They may require additional diagnostic tools and specialized tests, including:

• Biopsy
• Image scanning (X-ray, CT scan, MRI, ultrasound, PET scan, etc.)
• Allergy testing
• Autoimmune disease testing

Acute vs. Chronic Inflammation Prevention

When possible, disease prevention is better than treatment. Acute and chronic inflammation prevention techniques differ to some extent because their functions and causes vary.

Acute Inflammation

Acute inflammation is essential in helping the body cope with infection and injury. Instead of preventing it, focus on preventing its causes – injury, infection, and harsh chemicals. Avoid elements that hinder recovery and prolong the inflammatory response, such as alcohol, nicotine, unhealthy foods, and stress.

Chronic Inflammation

The best way to prevent chronic inflammation is to focus on eliminating unhealthy foods, maintaining a healthy weight, increasing physical activity, getting enough sleep, and limiting stress.

Acute vs. Chronic Inflammation Treatment

Inflammation requires medical attention and lifestyle modification.

Acute Inflammation

The treatment of acute inflammation depends on its cause. In case of bacterial infections, doctors prescribe antibiotics. Aspirin and non-steroidal anti-inflammatory agents are used for viral infections, fever, and pain. Corticosteroids, pain relievers, and cold compresses help with swelling and pain. Doctors also advise patients to eat healthfully, stay away from nicotine and alcohol, and rest.

Chronic Inflammation

Chronic inflammation requires a sustainable lifestyle modification, including:

• Improved diet – Limit or eliminate simple and added sugars, refined carbs, processed meat, saturated and trans fats, sports drinks, and other nutritionally-poor products. Eat more anti-inflammatory foods, including leafy greens, berries, tomatoes, onions, salmon and nuts; and add spices (curcumin, ginger, garlic, black pepper, etc.).
• Daily exercise – Even 20-30 minutes of regular, moderate physical activity improves inflammatory markers.
• Enough sleep – Seven to nine hours of uninterrupted sleep at night balances hormones and reduces inflammation.
• Reduced stress – Stress-relieving activities and hobbies lower cortisol levels, balance hormones, and decrease inflammation.
• Eliminating nicotine – Smoking promotes inflammation and is associated with various inflammatory diseases. Doctors recommend eliminating it altogether.
• Supplements – Health experts recommend taking natural supplements with proven anti-inflammatory properties, including vitamin C, vitamin D, glutathione, omega-3 fatty acids, zinc, selenium, iron, chromium, probiotics, etc.

Note: Read our article on how to reduce inflammation for more helpful tips and advice.

How Long Do Acute and Chronic Inflammation Last?

Acute inflammation starts immediately upon assault (injury, infection) and typically lasts several hours or days.

Chronic inflammation lasts much longer – from several months to several years, and in the case of some inflammatory diseases, it is life-long.

Consequences of Untreated Acute and Chronic Inflammation

Unresolved acute inflammation can turn into a chronic condition.

Untreated chronic inflammation can lead to more severe (in some cases, life-threatening) diseases, including premature skin aging, sexual dysfunction, diabetes, rheumatoid arthritis, neurodegenerative conditions, heart disease, and even cancer.

Conclusion

Inflammation is a vital defense mechanism that protects us from injury and infection. However, when it fails to eliminate the invading element, it turns into chronic inflammation that gradually destroys our tissues and organs.

Prevent chronic inflammation and reduce the risk of developing a severe inflammatory disease.

Science confirms the positive effects of regular exercise on our health and disease prevention. One of its key mechanisms of action is hormone regulation.

Hormones are chemical messengers that send signals to our brain to perform essential bodily functions like blood sugar regulation, muscle growth, immune response, and more. When hormones are out of balance, we experience symptoms such as gastrointestinal problems, weight gain, fatigue, depression, sexual dysfunction, and many other disorders that can lead to severe and life-threatening diseases.

This article explains the connection between exercise and hormones and recommends the best workouts for hormonal balance.

How Does Exercise Affect Your Hormones?

Exercise stimulates the production of various hormones that regulate vital bodily functions, helping to improve cardiovascular, respiratory, reproductive, endocrine, skeletal, emotional, mental, and other health parameters.

Exercise activates the hypothalamus, stimulating the pituitary and other endocrine glands to increase the production of hormones like testosterone, estrogen, endorphins, and growth hormones. It also increases the heart rate and blood flow, facilitating the circulation of hormones throughout the body.

Scientists have observed athletes and non-athletes over the years to determine how exercise affects their health. They established that any increase in physical activity levels reduces the risk of illness in sedentary patients and that the benefits multiply with more intense and longer workouts – up to a certain point.

Note: In case you are dealing with low estrogen levels, check our article and find out more ways on how to increase estrogen.

Can Exercise Lead to a Hormone Imbalance?

When exercise becomes too intense in volume or duration (or both), it can lead to a reduction in hormones and symptoms associated with this decrease, especially if combined with inadequate recovery and a nutritionally poor diet.

Health professionals advise finding a healthy balance in exercise frequency and intensity. The general guideline is to engage in 150-180 minutes of moderate physical activity weekly for the best results.

What Hormones Are Released in Response to Exercise?

Exercise stimulates the release or affects the regulation of these hormones:

Serotonin

Known as one of the happiness hormones, serotonin helps regulate mood, sleep, appetite and libido, and promotes optimism. Trials show exercise stimulates tryptophan metabolism, which is a protein involved in serotonin synthesis. The scientists observed increased serotonin production during and after vigorous workouts.

Dopamine

Evidence suggests exercise increases dopamine levels and could be a promising alternative method for treating mental illness. It improves mood, memory, and learning, stimulates motivation, and provides a pleasurable feeling of accomplishment.

Endorphins

Like serotonin and dopamine, endorphins are “feel-good” hormones released during physical activity that accelerate the heart rate. They also alleviate pain, induce pleasurable sensations, and improve mood.

Cortisol

Moderate exercise temporarily raises cortisol, which helps break down stored fat and increase energy expenditure. This temporary rise in cortisol also stimulates the production of other hormones, such as insulin, testosterone, and insulin-like growth factor 1, improving other bodily functions (e.g., glucose regulation and muscle repair). Cortisol levels return to normal after the workout, and this helps maintain a balanced stress response.

Excessively vigorous or frequent workouts may cause chronically elevated cortisol and disrupt other hormones and functions.

Note: Learn how to reduce cortisol naturally and prevent illness related to chronic stress.

Insulin

Muscle contraction during exercise increases muscle glucose uptake to provide enough energy to sustain the physical activity. Glucose transfer into cells during and after exercise doesn’t require insulin, and this decrease in insulin production increases the body’s sensitivity to the hormone. Ultimately, exercise can help normalize blood sugar levels and reverse insulin resistance in some patients, making it an important factor in managing prediabetes and type 2 diabetes.

Estrogen

Regular exercise has tremendous beneficial effects on estrogen, reducing excess levels during perimenopause, certain phases of the menstrual cycle, or in cases of hormonal disorders like polycystic ovary syndrome.

Exercise also helps balance estrogen in overweight people, as excess fat tissue promotes the overproduction of this hormone. By reducing body fat and improving insulin sensitivity, exercise helps regulate estrogen and alleviate symptoms associated with hormonal imbalances.

Testosterone

Testosterone has a significant role in our reproductive health, bone and muscle development, and brain function. Regular exercise, especially resistance training, helps increase testosterone levels temporarily and may help slow testosterone decline often seen in middle-aged men and women. However, most studies show testosterone levels return to normal during muscle recovery. More research is needed to establish whether physical activity has a lasting effect on testosterone production.

Note: Learn about testosterone therapy, and how it helps increase testosterone levels and improve physical performance.

Growth Factors

Exercise stimulates the production of growth hormones, especially human growth hormone (HGH), fibroblast growth factor 21 (FGF21), and insulin-like growth factor-1 (IGF-1). These hormones help regulate muscle and tissue growth and repair, fat metabolism, lipid levels, insulin sensitivity, and overall hormonal health.

Melatonin

Moderate exercise may stimulate the production and release of melatonin, which regulates the sleep-wake cycle. Though evidence is inconclusive, scientists speculate regular training sessions could help patients with sleep problems alone or combined with other treatments.

Exercise may also modulate thyroid hormones, leptin, ghrelin, and other hormones, but more research is needed to understand these effects.

Best Exercise for Hormonal Imbalances

According to health experts, any exercise – even a few minutes daily – is better than none and can benefit health parameters. For the best results, the general guidelines prescribe engaging in at least 150 minutes of moderate-intensity physical activity weekly.

Research has found the following exercise types provide the most benefits for hormonal homeostasis:

• Strength (Resistance) Training. Strength or resistance training focuses on building and strengthening muscles using body weight, dumbbells, weights, resistance bands, and similar equipment. Fitness experts recommend different strategies for the best results, such as training different muscle groups per session (e.g., arms, legs, abs, shoulders, and the back), allowing a period of rest between sessions, and working the muscles at least twice weekly.
• Endurance (Aerobic) Training. Endurance training involves increasing the heart rate above 50-60% of the person’s maximum during the session. Aerobic exercises include brisk walking, swimming, jogging, biking, rope jumping, dancing, etc. They improve metabolism, heart health, lung function, and overall health.

Fitness professionals recommend combining strength and resistance training throughout the week for the best results. However, they warn that especially strenuous exercise may do more harm than good and disrupt the hormonal balance.

The general exercise guidelines are made for healthy individuals. Patients with certain conditions related to hormonal imbalances may require a different approach. For example, studies show men with erectile dysfunction may benefit more from aerobic exercise than strength training.

If you have any health concerns, consult your medical provider before starting an exercise regimen to ensure it aligns with your needs.

How Long to Exercise to Balance Hormones?

The results of exercise don’t happen overnight. Consistency and improving other lifestyle habits are essential for achieving a hormonal balance. This may require several weeks or months.

The effects of physical exercise on hormones depend on many factors, including the exercise type, intensity, duration and frequency, the duration of rest periods, and other lifestyle factors like diet and sleep, the person’s age, physical condition, and overall health.

Therefore, the time it takes to balance hormones (and whether this ultimately happens) is unique to each individual.

What Happens to Hormones if You Don’t Exercise?

A sedentary lifestyle can lead to weight gain, fat accumulation, and sleep problems, disrupting essential hormones - insulin, cortisol, sex hormones, ghrelin, leptin, etc. These health concerns and hormonal imbalances perpetuate one another and make it difficult to break the cycle.

Supplements, medications, IV therapy, and other medical weight loss solutions help patients lose weight and stabilize hormones, but improvement is not sustainable without regular physical activity and a balanced diet.

Conclusion

Extensive scientific research demonstrates the tremendous beneficial effects of exercise on our mental and physical health. Regular physical activity reduces the risk of heart attack, diabetes, osteoporosis, and depression and greatly improves the quality of life.

Though exercise alone can’t prevent disease, it is an essential strategy in balancing hormones and reducing the risk of severe medical conditions. Helping people understand the extent of its wide-reaching positive consequences is critical to creating a life-long, daily engagement in physical activity.

If you are interested in hormone therapy with a customized diet and exercise plan, book a consultation with our skilled medical professionals at Vibrant Vitality Clinic.

Chronic inflammatory diseases, such as diabetes, heart problems, and chronic obstructive pulmonary disease, are the leading causes of death in the United States. These conditions are often preventable with adequate lifestyle modifications and medications for chronic inflammation.

This article explains chronic inflammation, what causes it, and what treatments can help mitigate and reverse the process.

What Is a Chronic Inflammatory Disease? 

Chronic inflammatory diseases are those associated with chronic inflammation - the body’s continual, long-term attempt to heal following an injury, infection, or exposure to toxic elements.

Inflammation is part of the body’s natural healing process. It is necessary and beneficial in its acute phase. However, when it becomes chronic, inflammation can lead to severe, life-threatening diseases.

Acute vs. Chronic Inflammation 

Acute inflammation is the body’s immediate defensive response to a harmful element that damages our tissues, such as bacteria, viruses, physical injury, or a poisonous element. The body increasingly produces white blood cells to heal the injury, causing swelling and inflammation and lasting for several days or weeks.

Chronic inflammation occurs when the body fails to remove the harmful element and continues to produce white blood cells and inflammatory cytokines to reduce inflammation. It typically lasts several months or continues for years, depending on what causes it and how it is managed. In some cases, the immune system mistakenly perceives a normal component of the body as a harmful foreign invader and attacks healthy tissues, causing chronic inflammation.

Acute inflammation is apparent and temporary. Chronic inflammation is often silent, does not exhibit any symptoms, and gradually damages our health.

Note: Learn more about the differences between acute and chronic inflammation and how to treat them.

Chronic Inflammation Symptoms 

Patients can have chronic inflammation without experiencing any symptoms for a long time. When they appear, symptoms include:

• Abdominal pain
• Bloating and gas
• Nausea
• Constipation
• Diarrhea
• Stiff and painful joints
• Painful muscles
• Fever
• Chest pain
• Fatigue
• Insomnia
• Depression
• Anxiety
• Weight gain or loss
• Skin rash

Chronic Inflammation Causes 

Chronic inflammation can stem from:

• Unhealthy diet
• Sedentary lifestyle
• Excess weight
• Excessive alcohol intake
• Smoking
• Exposure to chemical toxins and pollutants
• Autoimmune disorders
• Stress
• Sleep disorders

How Is Chronic Inflammation Diagnosed? 

Healthcare providers typically test for chronic inflammation when the patient suffers from associated health problems. The provider first physically examines the patient and discusses their symptoms and medical history. Then, they perform a blood test.

Blood tests that show systemic inflammation include:

• C-reactive protein (CRP) test – Measures the level of C-reactive proteins produced in the liver in response to inflammation.
• Fibrinogen test – Measures fibrinogen protein levels in the liver; doctors use it when they suspect abnormal blood clotting due to inflammation.
• Erythrocyte sedimentation rate (ESR) – Indirectly shows inflammation by measuring the rate of red blood cell sedimentation.
• Serum protein electrophoresis (SPE) – Measures specific proteins in blood plasma to establish malignancies, autoimmune diseases, and other conditions related to inflammation.

Your doctor may also order other tests to confirm the diagnosis and assess specific organs affected by inflammation, including X-ray, ultrasound, CT scan, MRI, biopsy, and other specialized tests.

Can You Prevent Chronic Inflammation? 

Chronic inflammation is preventable. Maintaining a healthy lifestyle reduces the chance of experiencing long-term inflammation and resulting health problems.

Healthy lifestyle habits include:

• Maintaining optimal weight.
• Limiting alcohol intake.
• Quitting smoking.
• Aiming for 7-9 hours of uninterrupted sleep at night.
• Avoiding stress.
• Limiting exposure to industrial toxins.

How to Treat Chronic Inflammation in the Body? 

The key to effective and sustainable treatment of chronic inflammation is to make all the necessary lifestyle changes. Some patients may also need medications.

Diet Modification

Our eating habits largely contribute to gut health. Consistently eating refined carbohydrates, fried and processed foods, trans fats, and cured meats creates an imbalance in the ratio of good and bad bacteria in our digestive system, promoting permanent, low-level inflammation.

The first step of reversing the process is to limit or eliminate inflammatory products and eat more anti-inflammatory foods, such as leafy greens, tomatoes, onions, fresh fruits (especially berries), fatty fish, nuts, seeds, and spices (e.g., turmeric, garlic). Remove seed oil from your diet and incorporate clean, pasture-raised, grass-fed animal proteins.

The Mediterranean diet incorporates all the principles for eating healthy, balanced meals, helping to ward off diseases.

Note: Find out about other foods that reduce inflammation in our article on anti-inflammatory diets.

Increased Physical Activity

Mounting scientific evidence suggests regular exercise helps protect against various diseases, including inflammatory conditions. Just 20-30 minutes of daily, moderate-intensity exercise, such as brisk walking, light jogging, yoga, or Pilates, can balance hormones, reduce stress, and have an anti-inflammatory effect.

Healthy Weight

Studies have shown that fatty cells in overweight patients produce pro-inflammatory cytokines, exacerbating inflammation and associated diseases. Weight regulation is one of the key strategies for improving health parameters.

People with up to 30 excess pounds may be able to lose weight naturally by following a calorie-restricted diet and exercising daily. Obese patients typically need medical help. Medical weight loss programs incorporate a comprehensive plan including nutritional counseling, a special exercise regime, supplements and medications that regulate blood sugar levels and reduce appetite, IV therapy, weight loss injections, and other medical treatments.

Note: Our medical professionals at Vibrant Vitality Clinic offer proven medical weight loss solutions for safe and sustainable weight loss. Contact them to reach your weight goals.

Supplements

Supplements are effective in supporting weight loss efforts. They have a synergistic effect when combined  with a balanced diet and regular physical activity. Natural supplements, such as zinc, chromium, omega-3 fatty acids, resveratrol, spirulina, vitamin D, vitamin C, glutathione, ashwagandha, and green tea, have potent anti-inflammatory properties, helping to improve immunity and overall health. Doctors also recommend taking probiotics to improve gut health, balance hormones, and help reduce inflammation.

Note: Learn about the benefits of omega 3 and ashwagandha for the skin.

Stress Relief

Chronic stress triggers various hormonal imbalances, leading to inflammation and damaging vital organs. Engaging in stress-relieving activities and taking vitamins for stress helps to reduce cortisol levels and soothe inflammation.

Improved Sleep

Sleep disorders are associated with hormonal imbalances, weight gain, and other health parameters that exacerbate inflammation. Doctors recommend strategies for improved sleep that include going to bed at the same time every night, creating an atmosphere stimulative to comfortable sleep, and potentially taking supplements (e.g., melatonin) to ensure at least seven hours of deep, uninterrupted sleep.

Quitting Smoking

Smoking is linked to various chronic illnesses, including inflammatory diseases, and it radically increases mortality. There is no safe level of nicotine, so doctors recommend eliminating smoking altogether to improve health.

Medications

Doctors sometimes prescribe anti-inflammatory medications to patients with chronic illnesses that perpetuate inflammation. Non-steroid anti-inflammatory drugs (NSAIDs) like ibuprofen and aspirin relieve pain associated with rheumatoid arthritis. Patients with heart problems may need statins to reduce inflammation-induced cardiovascular events. Patients with diabetes may be prescribed metformin and  GLP-1 medications to reduce inflammation.

Note: Find out more natural, healthy ways to reduce inflammation.

What Happens if You Don’t Treat Chronic Inflammation 

Unresolved chronic inflammation may lead to severe, life-threatening diseases. Half of total deaths worldwide result from inflammatory diseases.

Here are some of the conditions that result from chronic inflammation:

• Cardiovascular diseases
• Type 2 diabetes
• Inflammatory bowel syndrome
• Crohn’s disease
• Rheumatoid arthritis
• Lupus
• Ankylosing spondylitis
• Fibromyalgia
• Multiple sclerosis
• Chronic obstructive pulmonary disease
• Chronic kidney disease
• Psoriasis
• Depression
• Anxiety
• Alzheimer’s disease
• Parkinson’s disease
• Cancer

When Should You See a Doctor? 

If you experience common inflammation symptoms, such as gastrointestinal problems, joint pain, or mood disorders for an extended period, consult your healthcare provider for further steps. They may order lab and other diagnostic tests to determine what is causing your medical concerns and prescribe adequate treatment.

Conclusion

Chronic inflammation silently damages organs and tissues, leading to severe and, sometimes, fatal diseases. A healthy lifestyle is the best way to prevent many of these conditions. It is also a necessary component of the medical treatment plan when a more severe illness occurs.

Contact our experienced medical professionals at Vibrant Vitality Clinic to discuss your treatment options and learn how to incorporate lifestyle habits that sustainably eliminate inflammation.