Eating a lot of tryptophan food, walking outside a lot, and laughing a lot can help.
Entered 2024.02.03 13:09 Entered 2024.02.03 13:09 Views 109
Walking outdoors often, meeting people, and laughing often help increase serotonin levels. [사진=게티이미지뱅크]Serotonin, which is necessary to prevent depression and have a happier day, is also called the ‘happiness hormone’ and is a neurotransmitter that is involved in various functions of the body, such as regulating emotions and promoting digestion. Since it plays many roles, if it is not enough, depression and anxiety increase, it is difficult to control appetite, and you may suffer from insomnia.
Serotonin deficiency can also cause memory decline. According to a study from Johns Hopkins University School of Medicine published in the Journal of Prevention of Alzheimer’s Disease, serotonin loss in certain areas of the brain was associated with mild cognitive impairment (MCI). Mild cognitive impairment refers to a condition in which cognitive function is lower than that of elderly people of the same age, but there is no significant difficulty in maintaining daily life. The problem is that mild cognitive impairment has a high possibility of progressing to dementia. So what are some daily efforts you can make to maintain sufficient serotonin levels? Find out how to increase serotonin naturally without prescription drugs, introduced by ‘Healthline’.
Improved diet, including bananas and tofu
Although serotonin cannot be consumed directly through food, the amount of serotonin can be increased by consuming foods rich in tryptophan, an amino acid that is converted to serotonin. Foods high in tryptophan include bananas, tofu, oats, nuts, eggs, salmon, and turkey. If possible, it is best to consume foods rich in tryptophan along with some carbohydrates. This is because the protective membrane surrounding the brain controls substances that pass from the blood to the brain, and foods containing tryptophan are often richer in other types of amino acids, so the conversion of tryptophan to serotonin may not be easy. Studies have shown that combining insulin-boosting carbohydrates with foods high in tryptophan helps deliver more tryptophan to the brain.
Walking outdoors in the sun
Spending time in the sun and in nature can increase serotonin levels. There are also research results showing that serotonin tends to decrease in winter, when the days are short, and increases in summer and fall. Exercise also helps increase serotonin levels, so it is a good idea to walk outdoors in the sun often. Exercise sends tryptophan into the blood and reduces other amino acids, creating an environment in which more tryptophan can reach the brain.
meet, help and laugh
Social activities where you meet and communicate with people are important for increasing serotonin levels and preventing depression. In particular, research has shown that spending time with loved ones can increase serotonin levels. Even if it’s not a human, it’s okay to raise a pet and cuddle it often or volunteer at an animal shelter. Helping others and being kind increases the secretion of serotonin, oxytocin, and dopamine, making you feel good.
Smiling as often as possible also helps. As the saying goes, laughter is a panacea, laughing often can reduce stress hormones such as cortisol, thereby reducing our body’s stress response.
Massage brings back happy memories
Getting a massage increases serotonin and dopamine levels and helps reduce the stress hormone cortisol. There is no need to get a massage from a professional masseuse. It is good to take turns giving massages to your lover, husband, family, or friends to increase intimacy and have a good time.
Thinking about memories or people that make you feel good can also increase serotonin levels. It’s also a good idea to look at photos containing happy memories from time to time. However, it is important to remember that human emotions are the result of complex reactions to various causes, so it is difficult to see immediate results simply by thinking good thoughts, and to make consistent efforts to think positively.
Since chronic stress can lower serotonin levels and cause health problems, efforts are needed to reduce daily stress through yoga, meditation, journaling, deep breathing, listening to calming music, and seeking professional treatment.
Take nutritional supplements after consultation with a specialist
Taking certain nutritional supplements can help serotonin production and release into the blood. Representative examples include pure tryptophan, SAMe (S-adenosyl-L-methionine), 5-HTP, and probiotics. However, if you are taking related drugs such as antidepressants, problems may arise, so you should consult with a specialist before deciding to take nutritional supplements.
A lack of serotonin is a problem, but too much can cause serotonin syndrome, so caution is required. Serotonin syndrome is a disease caused by excessive activation of serotonin and is accompanied by increased blood pressure, increased body temperature, anxiety, tremors, sweating, dilated pupils, diarrhea, etc. In severe cases, it can cause high fever close to 40 degrees and convulsions. When you stop taking nutritional supplements or drugs, symptoms usually disappear within 24 hours, but symptoms may last longer depending on the time it takes for the body to break down the drug.
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2024-02-03 04:09:39
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