The serotonin diet, stabilizes your mood naturally

Serotonin is a chemical messenger believed acts as a mood stabilizer. It is said that it helps produce healthy sleep patterns and improve mood. Supplements can increase their serotonin levels through the tryptophan amino acid.

But for a more natural approach to possibly increase your serotonin levels, you can try to eat foods containing tryptophan. It is known that the exhaustion of tryptophan is observed in people with mood disorders such as depression and anxiety.

Content

• What is serotonin?
• What does serotonin do?
• Importance of serotonin
• How serotonin acts in the body?
  • 1. Intestinal evacuations
  • 2. Mood
  • 3. Nausea
  • 4. Dream
  • 5. Blood clotting
  • 6. Sexual function
• Foods that could help increase serotonin levels
  • Cheese
  • Tofu
  • Salmon
  • Nuts and seeds
• Foods that reduce serotonin levels
• What are the effects of low serotonin?
• Promote serotonin naturally
  • • Bibliography

What is serotonin?

Serotonin is a chemical produced by nerve cells. These send signals among nerve cells. In addition, it is mainly in the digestive system, although it is also in blood platelets and throughout the central system.

Serotonin It is made of the tryptophan essential amino acid, which must enter the body through the diet and is commonly found in foods such as nuts, cheese and red meat. Typtophan deficiency can lead to lower levels of serotonin.

What does serotonin do?

Serotonin affects each part of your body, from your emotions to your motor skills. This substance It is considered a natural mood stabilizer. Is the chemist who helps sleep, eat and direct.

Serotonin also helps reduce depression, regulate anxiety, heal.

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Importance of serotonin

Serotonin is a neurotransmitter that transports signals to regulate many different body functions. Without it, the intestinal functions of the body can suffer and cause digestive problems and intestinal bacteria.

The serotonin neurotransmitter too works with a blood coagulation efficient. Plaquetaric cells release serotonin with tissue damage, resulting in vessel constriction. This is an important part of the process to form blood clots when necessary.

Bone density can also be affected by serotonin, when bone density levels are too high, there is often a correlation with osteoporosis, a condition that causes the bones to become porous and weak, which in turn increases the possibilities of a fracture.

SEROTONINE IMBLIGATED LEVELS can also affect the way sexual functions march. In some cases, sexual desire increases, while in other cases a decrease in sexual desire can occur.

How serotonin acts in the body?

Serotonin acts in the body performing the following functions:

1. Intestinal evacuations

Serotonin is mainly in the stomach and the intestines of the body. Helping Control the depositions and intestinal function.

2. Mood

It is believed that serotonin in the brain regulates anxiety, happiness and mood. The low levels of the chemical have been related to depression, and it is thought that the increase in the levels of this element caused by the medication reduces the excitation.

3. Nausea

Serotonin is part of the reason why you feel nausea. Serotonin production increases to expel harmful or annoying foods more quickly in diarrhea. This chemical too acts in the blood, stimulating the part of the brain that controls nausea.

4. Dream

This chemist is responsible for stimulating brain parts that control sleep and vigil. That sleeps or wakes up depends on which area is stimulated and what serotonin receptor is used.

5. Blood clotting

Blood platelets release serotonin to help cure wounds. Serotonin makes tiny arteries narrow, helping to form blood clots.

6. Sexual function

Low serotonin levels are related to libido increase, while high serotonin levels are associated with a reduced libid.

Serotonin: happiness hormone and an effective antidepressant

Foods that could help increase serotonin levels

Protein in eggs can significantly increase tryptophan levels in blood plasma. The yolks are extremely rich in tryptophan, along with hill, biotin, tyrosine, fatty acids, omega-3

Cheese

Cheese is another source of tryptophan. A delicious favorite you could prepare are cheese macaroni, which combine cheddar cheese with eggs and milk, which are also good sources of Triptophane.

Tofu

Soja products are also rich sources in Triptophane. You can replace the tofu with almost any protein, which makes it an excellent source of tryptophan for vegetarians and vegans.

Salmon

Salmon is also rich in tryptophan, so you don't stop consuming it. This food has other nutritional benefits such as Help balance cholesterol, reduce blood pressure and be a good source of omega-3 fatty acids

Nuts and seeds

You should know that all nuts and seeds contain tryptophan. Studies show that eating a handful of nuts a day can reduce the risk of cancer mortality, heart disease and respiratory problems. In addition, they are good fiber sources, vitamins and antioxidants.

Foods that reduce serotonin levels

Just as food can raise levels, some foods and drinks can reduce the levels below where they should be to maintain a feeling of well -being. Alcohol tends to reduce serotonin, like artificial sweeteners.

Avoid diet sodas Because they do nothing to help serotonin levels. Too much coffee can reduce the levels of this chemical, especially when it experiences caffeine withdrawal.

What are the effects of low serotonin?

Low serotonin levels can cause anxiety, depression, obsessive-compulsive disorder, voltage headaches and eating in excess.

Serotonin helps the body maintain a feeling of happiness, controls mood, helps to sleep and reduce anxiety.

They can also Increase addiction risk of a person. Mild cases to moderate depression are often attributed to low serotonin levels, and most antidepressants are directed to this chemical or norepinephrine.

Low serotonin levels can cause low grade ailments such as fatigue, insomnia and general feelings of uselessness. Estrogen and progesterone can react with serotonin, affecting the levels of and worsening premenstrual symptoms.

Promote serotonin naturally

Being exposed to Natural sunlight, serotonin production improves considerably. Passing free time in the sunlight will be a natural reinforcement for body levels.

Do exercise It is regularly a satisfactory help of serotonin levels, and only 15 to 20 minutes of vigorous activity can be enough to increase the levels of this substance.

Keep a positive attitude Towards life you can do wonders to improve mood and increase serotonin production. Spend time with other people who make us happy, Meditating and practicing full attention also contributes to increasing chemical substances that make us feel good in the brain.

It is easy to select intelligent foods to improve serotonin levels when we know what to eat. Find what best suits your daily diet of the list that we indicate above and make small incremental changes adding a little of each to each meal. Over time, it should be easy to notice how improvements in the way you feel.

Bibliography

• Shabbir, f., Patel, a., Mattison, c., Bose, s., Krishnamhan, r., Sweeney, e., Sharma, s. (2013). Effect of diet on serotonergic neurotransion in depression. Neurochemity International. https: // doi.org/10.1016/J.Neuint.2012.12.014
• Peuhkuri, k., Sihvola, n., & Korpela, R. (2012). Diet Promotes Sleep Duration and Quality. Nutrition Research. https: // doi.org/10.1016/J.Nutres.2012.03.009
• Haleem, d. J. (2012). Serotonin neurotransmission in anorexia nervosa. Behavioural Pharmacology. https: // doi.org/10.1097/FBP.0B013E328357440D