Mood hormone: why do we need serotonin and where to find it
Health / / December 19, 2019
Serotonin - the chemical control of mood and behavior. Thanks to him, we are happy and sleep well, feel well and live longer.
What is serotonin?
Serotonin - a hormone that is produced in nerve cells. He concentrates in the stomach and intestines, blood and central nervous system.Serotonin is produced from tryptophan - an essential amino acid, which we get from food and that the body under the influence of enzymes transformed into hormone.
Why do you need the mood hormone?
Serotonin affects the entire body, from emotions to the motor. Here are its main features.- Serotonin is involved in digestion and control of intestinal motility.
- Serotonin is involved in nausea reaction: increased levels of the hormone stimulates the area of the brain that is responsible for vomiting. Serotonin helps to get rid of harmful substances introduced into the body, causing diarrhea.
- In the tissues of the brain serotonin regulates anxiety, joy, and is responsible for mood. Low hormone levels associated with depression, and too high a level leads to hallucinations and neuromuscular disorders.
- Serotonin stimulates areas of the brain that controls sleep and wakefulness. Wake up or fall asleep - decide to serotonin receptors.
- When you need to tighten the wound, serotonin constricts arteries and helps to form a blood clot.
- Serotonin is needed for bone health, but its excess leads to osteoporosis, from which the bones become fragile.
How serotonin affects emotions?
Serotonin regulates mood. When hormone levels are normal, a person is happy, calm, focused and happy.research confirmedThat depression, anxiety and insomnia is often associated with a lack of serotonin. But if the level of free hormone in the blood increase, the symptoms subside unpleasant.
How much serotonin is necessary for happiness?
Normal levels in blood serotonin - from 101 to 283 ng / ml (nanograms per milliliter). But these criteria can vary depending on how the analysis, so that any findings should be discussed with the doctor.Where to find it?
In products with a high content of tryptophan. He's in great quantity in the diet, in which there are proteins, iron, riboflavin, vitamin B6.- Eggs. Egg protein increases the level of tryptophan in the blood plasma. Add to the usual dinner boiled egg for breakfast or make frittata.
- Cheese. Another source of tryptophan. Eat the paste to get the maximum benefit.
- A pineapple. The pineapples, except tryptophan, contains more and bromelain - an enzyme with many useful properties, from improving digestion to reduce the side effects of chemotherapy.
- Tofu. Soy products, like other legumes, are rich in tryptophan. Tofu - a source of amino acids and proteins for vegetarians. It goes well with sweet pepper.
- Salmon. Salmon appears in many lists of useful products, including tryptophan in the short list.
- Nuts and seeds. All nuts and seeds contain tryptophan. A handful a day decreases risk of heart disease and respiratory system.
- Turkey. We do not have traditions related to cooking a turkey for the holidays, but why not start? For the sake of a good mood.
How are food and mood?
The connection between food and mood stems from the way in which tryptophan is converted into serotonin. That's just enough to sit on the tryptophan diet to increase serotonin levels.Tryptophan is to react with other amino acids to get into the nervous tissue. It needs helpers - carbohydrates.
For processing carbohydrates release insulin, which stimulates the absorption of amino acids in the blood, including tryptophan. The amino acid is concentrated in the blood, which increases its odds to pass through the blood-brain barrier (ie, into the brain).
To improve your mood, often eat foods with tryptophan (meat, cheese, beans) and seized high carbohydrate food: rice, oatmeal, whole wheat bread. The formula is as follows: + tryptophan foods with a large portion of carbohydrates = serotonin growth.
Therefore, macaroni and cheese and mashed potatoes seem so nice, especially when outside is cold and wet.
What if the mood does not improve on the products?
Going to the doctor - a physician and endocrinologist. If there is insufficient hormone and related depression discharged selective serotonin reuptake inhibitor (SSRI) - this is the most common antidepressants. Nerve cells secrete serotonin, but part of it is sucked back into neurons. SSRIs block this process, so that the tissue will have more active hormone.Along with such drugs can not be used, many other drugs because of the risk of serotonin syndrome - a dangerous condition in which violated function of the nervous and muscular systems. So be sure to inform the doctor that you drink antidepressants.
What is serotonin syndrome?
This life-threatening condition associated with high blood levels of serotonin. So what happens after taking a new medicine or overdose.Symptoms of serotonin syndrome:
- shiver;
- diarrhea;
- headache;
- confusion;
- dilated pupils;
- goose-flesh;
- involuntary contractions of muscles;
- fever, and blood pressure;
- heart palpitations and arrhythmia.
Syndrome often goes away on its own in one day, if you assign drugs that block serotonin, or cancel the reception of medicines that caused the violation.
What else increases the level of serotonin?
Anything that helps to keep the body in good condition.
- Sunlight.
- Physical Education.
- Proper nutrition.
- Positive attitude towards life.