What makes you happy? You might think of spending time with family or friends, watching a football game, going for a run, or enjoying your garden or nature. These activities often trigger the release of a hormone called serotonin. Serotonin is a key neurotransmitter in the body, often referred to as the “happiness hormone” because of its crucial role in fostering well-being and happiness. But did you know it also plays a role in blood sugar regulation and overall health? Let’s explore how serotonin supports blood sugar control and how you can boost both your happiness and health by increasing your serotonin levels! 

Serotonin: A Regulator of Insulin 

Research indicates that serotonin plays a crucial role in regulating insulin, the hormone responsible for maintaining stable blood sugar levels. In the pancreas, serotonin aids in the release of insulin from beta cells. When serotonin levels are balanced, it supports insulin’s ability to function effectively, keeping blood sugar under control. Interestingly, about 90% of the body’s serotonin is located in the gut rather than the brain. This gut serotonin significantly impacts not only digestion but also overall metabolism, including insulin regulation and glucose (sugar) processing. 

Factors Leading to Low Serotonin Levels 

Several factors can contribute to low serotonin levels, including insufficient nutrition, limited sunlight exposure, and a lack of physical activity. Serotonin is synthesized from tryptophan, an essential amino acid obtained through diet. Foods rich in tryptophan—such as cashews, pistachios, quinoa, prunes, and pumpkin seeds—are essential for maintaining optimal serotonin levels. If these foods are missing from your diet, consider gradually incorporating them. Additionally, keeping your gut bacteria healthy by consuming enough fiber and fermented foods can enhance your body’s ability to utilize dietary tryptophan to produce serotonin. 

Sunlight is another critical factor in serotonin production. Without sufficient exposure, especially during the winter months, people may experience lower serotonin levels, potentially leading to seasonal affective disorder (SAD). Spending time outdoors in sunlight can boost serotonin levels and improve mood. Even small changes, like taking a short walk during your lunch break, can have a significant positive impact. 

A sedentary lifestyle is one of the most significant contributors to low serotonin levels. Physical activity, particularly aerobic exercises like walking, running, or swimming, enhances the production and release of serotonin in the brain. This release, along with endorphins, is often referred to as the “runner’s high”—a sensation of well-being and energy after vigorous exercise. Conversely, a lack of exercise can lead to persistently low serotonin levels, which negatively affect mood, mental health, and metabolic processes. Over time, insufficient serotonin may impair insulin secretion and blood glucose regulation, further impacting overall health. 

Consequences of Low Serotonin  

Low serotonin levels can disrupt blood sugar regulation. When serotonin levels are low, the pancreas may not release an adequate amount of insulin, resulting in elevated blood sugar after meals. Chronic low serotonin levels also impact insulin sensitivity, which is how efficiently the body’s cells respond to insulin. When cells are more sensitive (not resistant), they can better absorb glucose for energy, which helps maintain stable blood sugar levels—an optimal functioning of the body’s natural processes. However, low serotonin levels can contribute to insulin resistance, a condition where higher amounts of insulin are necessary to regulate glucose. Over time, this resistance can result in persistently high blood sugar, increasing the risk of type 2 diabetes. 

Staying physically active is a key way to maintain healthy serotonin levels, which, in turn, improves insulin function and glucose metabolism. Research consistently shows that exercise boosts serotonin production and release in the brain, strengthening the connection between activity, mood, and metabolic health. 

Balancing serotonin levels not only benefits mood and mental well-being but also plays a crucial role in blood sugar regulation and overall health. Understanding the strong link between physical activity, serotonin, and insulin response enables you to make lifestyle choices that support stable serotonin levels, ultimately fostering better health and well-being. 

The Serotonin-Activity Connection  

This relationship between serotonin and physical activity is a powerful one because they work in tandem to support each other. When you engage in physical activity, your brain releases more serotonin, which, in turn, boosts your mood and energy levels. Higher serotonin levels can motivate you to keep moving, creating a positive feedback loop: as your mood and energy improve, you become more inclined to exercise and stay active. 

Activities such as gardening, jogging, yoga, or walking in a park are all great ways to naturally increase serotonin. Research shows that both aerobic and mind-body exercises (like yoga) significantly enhance serotonin production and release. This means that as you exercise, your body releases more serotonin, which helps improve mood, reduces stress, and boosts motivation to maintain an active lifestyle. 

This cycle highlights the importance of staying active, not only for mental health but also for overall well-being. Regular movement supports physical health, metabolic function, and emotional stability, reinforcing why an active lifestyle is crucial for maintaining a balanced and healthy serotonin level. 

Boosting Serotonin Through Activity 

You may be wondering how to start the serotonin-activity cycle, especially if you’re experiencing low energy or mood. The key is to begin with small steps. A short walk around the block or a few minutes of stretching a few times a week can help kickstart this beneficial cycle. Research shows that movement boosts serotonin production, which, in turn, enhances mood, energy, and motivation. This forms a positive feedback loop: as you become more active, your serotonin levels rise, making you feel better and more inclined to stay active. This is the foundation of the serotonin-activity cycle, highlighting the crucial link between movement, mood, and overall well-being. 

Here are some practical ways to start the cycle: 

1. Begin with Gentle Movement
   Start with light activities like a short walk, gentle stretching, or yoga. Just a few minutes of movement can trigger serotonin production and get the cycle going. 
2. Set Realistic Goals
   Avoid overwhelming yourself with intense workouts. Set small, achievable goals—like walking for 5 minutes—and gradually increase as you build confidence. Every success reinforces the cycle. 
3. Focus on Consistency, Not Intensity
   Regular, small efforts—like walking a few times a week—are more impactful than sporadic intense sessions. Consistency helps raise serotonin levels, making it easier to stay active. 
4. Choose Activities You Enjoy
   Engage in activities that bring you joy, such as dancing, gardening, or playing sports. Enjoyment makes it easier to sustain the cycle and boosts motivation. 
5. Track Your Progress
   Keep a simple log of your activities and energy levels. Talk to your HealthCoach about using Tula Trackables. Celebrate small wins to stay motivated and notice how serotonin positively impacts your mood and energy. 

By starting small and staying consistent, you’ll activate the serotonin-activity cycle—a powerful loop that connects movement and mood. Over time, this cycle can improve your energy, motivation, and overall health. 

Sending Health Your Way!

The Tula Clinical Team

Austin MS, RDN, CSR, LDN, CD
Aubree RN, BSN