Whether Walking Increases Serotonin Levels
Walking is not just a means of transportation, but a simple activity that can significantly impact your mental and physical health. A key benefit of walking is its ability to boost serotonin levels, a neurotransmitter that plays a crucial role in mood regulation, appetite, and sleep.
Contrary to popular belief, only 10% of serotonin is produced in the brain. The majority of it is synthesised in the cells lining the gastrointestinal tract. Walking triggers the release of tryptophan, an essential amino acid, which is later converted into serotonin in the brain.
So, how much walking is beneficial? Aim for 30 minutes, 4-5 times a week. For those with less time, a brisk walk can be more efficient, especially if it lasts for at least 15 minutes.
Walking with an erect posture is recommended to avoid potential health issues like lower back pain. It's also advisable to walk when there is sufficient sunlight present, avoiding early morning (before sunrise) or after dark. Ideally, walking during the golden hours (just after sunrise, or just before sunset) is beneficial for those with low serotonin levels.
Regular walking can help the body produce vitamin D from the sun, which may improve mood. Walking in nature, such as a public park, can trigger the release of serotonin in the brain, providing additional emotional and physical benefits.
Low serotonin levels may cause symptoms such as depression, anxiety, irritability, and insomnia. Other symptoms may include trembling, excessive sweating, confusion, restlessness, high blood pressure, muscle twitching, diarrhea, sleep problems, digestive disturbances, anxiety, depressive moods, irritability, dizziness, headache, nausea, fatigue, and mood swings.
Dietary changes can speed up the process of boosting serotonin levels. High-protein foods, such as turkey, chicken, salmon, cheese, yogurt, milk, and tofu, are scientifically proven to stimulate serotonin. Terpenes, aromatic compounds released by plants, also contribute to the release of serotonin in the brain.
For those who find it difficult to walk due to injury, assistive devices are available to help them continue walking and reap the benefits. Busy individuals often prefer to walk on weekends, and walking two days a week can still be beneficial.
Improvement in mood and emotions can be observed after walking as little as 10 minutes a day. Step-counter wearable devices and smartphone apps are available to help count steps and track workouts, making it easier to maintain a regular walking routine.
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