Serotonin deficiency can be very harmful to our body and mental health. It is commonly associated with illnesses like anxiety, depression, insomnia, eating disorders, and many others. When our body doesn't get the proper amount of it, we can feel like there is something wrong with us, our self-esteem can be lowered, resulting in social and work problems, but there are few ways to prevent that.
By some, serotonin is called “the molecule of happiness”.
It’s a naturally occurring substance that works as a neurotransmitter to carry information all across the nervous system. In the brain, it helps regulate our mood and memory, but it also helps with sleep, bone health, sexual functions, and anxiety levels.
Not many people are aware that most serotonin is found in the digestive system. It is made from a particular kind of amino acid that has to be provided to the body. It’s not that difficult, as it can be found in various foods like nuts, cheeses, and red meat.
Serotonin deficiency can be very harmful to our body and mental health. It is commonly associated with illnesses like anxiety, depression, insomnia, eating disorders, and many others. When our body doesn’t get the proper amount of it, we can feel like there is something wrong with us, our self-esteem can be lowered, resulting in social and work problems, but there are few ways to prevent that.
Supplements
Some herbs and plants can help activate the receptors that affect serotonin production; however, you have to be sure which one to use safely. Research suggests that some herbal supplements, such as those that contain Rhodiola Rosea or Ashwagandha, can even reduce the symptoms of mild depression.
CBD
Scientists have recognised the positive impact that CBD can have only recently, which is one of the factors that led to it becoming legal in the UK. It was discovered that CBD could attach itself to the 5-HT1A receptor and cause the improvement of sleep and appetite while reducing nausea and anxiety. You can buy CBD in numerous forms like CBD gum, oil, gummy bears, etc.
Kava
Kava-Kava is a plant that grows commonly in Polynesia. It is proven that Kava has a positive effect on our mind, as it makes it less worried. The extracts bind the dopamine, serotonin, and opiate receptors. Kava also helps with good sleep, and it’s used as a supplement in cancer treatments. The effects vary depending on the strain, but all of them will help manage the anxiety and sleep.
Dark Chocolate
Who doesn’t like chocolate? It’s sweet, tasty, and has a beautiful smell. Aside from that, chocolate contains serotonin and some of its precursors like L-tryptophan. Regular consumption of small amounts can lower stress levels and blood pressure.
Diet
In order to regulate serotonin levels, you have to consume an amino acid called tryptophan. It is found primarily in high-protein foods like turkey or salmon. This amino acid needs to be consumed with carbohydrates that can be found in pasta, potatoes, bread, and pastries to enter the brain. That’s one reason why carbs can be so addictive – they can simply make you happy. Too much of them may result in weight gain, which can be bad for your health, but there are ways to do it the healthy way. More complex carbohydrates can be found in apples, carrots, and beans, and it’s best to mix them with ingredients like spinach, eggs, nuts, soy, or poultry. Like chocolate, all of them contain L-tryptophan.
Exercise
Regular exercise can be the serotonin booster you need to live your life better. Multiple studies show that sport is the best way to prevent certain types of mental illnesses and make your life easier. Even as little as five minutes outside can improve your mood for a whole day, as sunlight triggers serotonin synthesis. Just find something you like, it could be anything from running to yoga or basketball.
Massage
Massages are a great way to relieve your body of stress. Cortisol is a hormone that your body produces when you are stressed. It works with certain parts of the brain and has an impact on your mood and motivation. After the threat has passed, cortisol levels will lower gradually, but nowadays, a lot of people live in constant stress. That’s why we need more things that can reduce it. When cortisol levels decline, serotonin’s increase; and as a result, you are helping your body fight off pain, anxiety, and sadness.
Meditation
It’s another natural way to reduce stress. Meditation and mindfulness can help you calm down and turn your thoughts to a more happy direction. It’s commonly practiced with some breathing exercises that can lower the heartbeat and blood pressure. Evidence has shown that it can boost dopamine and serotonin levels, so you will feel much more peaceful.
When you start meditating, try to do some mental exercises as well. Thinking about good things and remembering positive memories can help increase serotonin levels. Think about positive experiences with your friends and family, visualize a happy moment and go with the flow.
The Bottom Line
Serotonin matters a great deal for our body. It regulates so much, from proper bowel movement to our mood. Keeping it on a proper level is crucial for the life we want to have.
Unfortunately, due to the times we live in and the sedentary lifestyle, more and more people struggle with mental health each year.
Remember that you are not alone and if you see any signs of depression in yourself, you should contact your doctor immediately.
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Pep Guardiola hints at when Manchester City fans can expect to see their latest arrival
Danny Jones
Manchester City manager Pep Guardiola has given supporters a rough timeline as to when they can expect to see their new signing, or at least their latest arrival, make his first appearance.
The Blues wrapped up the January transfer window with four major signings: their new attacking number seven, Omar Marmoush (who has already bagged a hattrick on his home debut) promising defensive duo, Abdukodir Khusanov and Brazilian Vitor Reis, as well as their ‘mini-Rodri’, Nico Gonzalez.
However, the club has had another late arrival who was technically signed back at the start of last year but who has spent for the last 12 months or so loaned back to his previous parent club, River Plate in Argentina, waiting to make the move over to the Etihad Stadium – and now he’s here in Manchester.
Speaking on his touchdown in 0161, Pep said Claudio Echeverri won’t be thrown into first-team action straight away but did give a rough estimate as to when City fans could expect him to get involved. You can see him discussing the integration plan in his post-match press conference following the Spurs win.
The mention was only brief but there’s still plenty of reason for Man City fans to be excited by the late January signing.
“Yeah, he [Claudio Echeverri] is going to start to train and mainly will be for the end of the season, maybe the [Club] World Cup and as soon as possible [that] he arrives he can adapt quick for the future.”
As mentioned, the 19-year-old Argentinian attacking midfielder from Resistencia officially put pen to paper with CFG back in January 2024 and was quickly dubbed ‘the next Messi’.
Now, although the football world is often quick to jump the gun with these things and he isn’t the first and certainly won’t be last to be slapped with this premature title, he’s done more to back up these claims since then than he has rubbish them.
Starring at the 2025 Under-20 South American Championships, netting six goals in nine games to finish the tournament as the second highest scorer thanks to notable braces against Brazil and Uruguay as the young Argentine’s finished as runners up.
He also notched 48 senior appearances for River Plate thus far, netting four goals and grabbing eight assists in that time, not to mention having already captained his national team at the 2023 Under 17s World Cup, where he scored another five.
Safe to say there’s plenty of talent to be tapped in this lad.
Once again, Echeverri won’t go straight into the senior set-up for a little while yet, barring a major injury crisis, but he’ll be a more than exciting addition to the City Football Academy and for future first-team lineups for years to come.
Who knows, maybe he’ll be included in an FA Cup matchday squad? Nevertheless, you can expect him to not just come of the bench but hopefully show what he can do at the Club World Cup this summer.
City‘s first fixture as reigning champions of the competition will be against Moroccan side Wydad AC on 18 June 2025.
You can watch Echeverri’s first full interview as a Man City player down below:
The new Man City signing is excited to be finally be part of the club 13 months on from agreeing his contract.
Rochdale has been named Greater Manchester’s ‘Town of Culture’ for 2025
Emily Sergeant
Rochdale has officially been named Greater Manchester’s Town of Culture for 2025.
Taking over the reins from Bolton – which held the title in 2024 – and following in the footsteps of Stockport before that, which held the title in 2023, and even hosted a massive ‘Town of Culture Weekender’ festival with 50+ free events to celebrate and bring its title year to a close, it’s now the turn of the north-eastern Greater Manchester borough of Rochdale.
Rochdale’s year will build on the town’s already-rich cultural history and international reputation as the home of the co-operative movement.
More than 35 arts organisations will be bringing together an ambitious programme of festivals, exhibitions, events, and performances throughout the year.
Unfamiliar with what the ‘Greater Manchester Town of Culture’ title is all about? It’s an accolade that’s handed out every year to different boroughs across the region.
Bury was the inaugural title-holder 2020 and held onto it in 2021 too due to the COVID pandemic, before being followed by Stalybridge in 2022, Stockport in 2023, and of course, Bolton in the year just gone.
The title celebrates Greater Manchester’s culture and heritage.
As well as getting a new title to shout about, it also sees the towns given a grant from the Greater Manchester Combined Authority (GMCA) culture fund to help develop a programme of cultural events and activities throughout the year.
Rochdale has been named Greater Manchester’s ‘Town of Culture’ for 2025 / Credit: The Manc Group | Rochdale Council
In Rochdale’s case, you can expect the ‘very best local talent’, as this year is promising to put ‘people power’ centre stage, with residents helping to plan, develop, and deliver a lineup of creative activities, alongside a number of major events.
This includes the popular free days out for families, an exciting new urban arts festival, two different food and drink festivals, a lantern parade, the Ignite Fire Festival, a Pride parade, and so much more.
You can also expect live music performances, a new people’s gallery, and even some major international collaborations that are yet to be announced.
Rochdale is taking over the reins from Bolton, which held the title in 2024 / Credit: Rochdale Council
“Rochdale is a place with a rich cultural history, so it is great to name it Greater Manchester’s town of culture as it’s town hall and town centre enter a new era,” commented Greater Manchester Mayor Andy Burnham as the borough was crowned this week.
“Rochdale submitted a fantastic bid for this which, was incredibly exciting and ambitious, while being firmly rooted in its local talent and deep history.
The Manc -
16th February 2021 
