Serotonin: Benefits, Properties?
The Serotonin is a neurotransmitter present in the central nervous system and especially in the gastro-intestinal tract. In the digestive tract, serotonin regulates digestion, while at the level of the central nervous system, this neurotransmitter is essential to adjust the mood, sleep, appetite, learning and memory.
At the level of the gastro-intestinal system, serotonin is responsible also for the formation of bones. Serotonin is commonly known as the hormone of humor . Coupons serotonin levels in the blood are comprised between 101 and 283 ng / ml . You can check them thanks to the blood test . The lack of serotonin can cause depression, panic attacks, migraines, high blood pressure and insomnia. How to stimulate serotonin and to increase the levels in our bodies, if they were to be too low?
1) Foods rich in tryptophan
Our body produces serotonin from tryptophan, a substance that we take through food. Among the animal foods that contain tryptophan are eggs, milk and dairy products, meat and salmon. As far as plant foods , the tryptophan is present in spirulina dried, soybeans, sesame seeds and sunflower seeds, cocoa, dark chocolate , potatoes, bananas, rice, whole grains, green leafy vegetables, nuts and almonds.
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2) Foods rich in serotonin
There are also some foods that are real sources of serotonin. Among them the most famous are the cocoa and dark chocolate, but we must remember also nuts, kiwi, pineapple, cherries, sour cherries, tomatoes, bananas and plums.
READ also: Kiwi: it only takes 2 a day to improve your mood
3) serotonin supplements
The serotonin supplements are safe ? As for any kind of medication or supplement, also serotonin should always be taken under medical supervision . Better to never rely on do-it-yourself, because taking supplements of serotonin may be linked some side effects but not least, excessive drowsiness up to a true serotonin syndrome, with anxiety, restlessness and fever.
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The Griffonia is a legume that is used to aid completely natural herbal level to encourage an increase in serotonin levels. It is a true natural remedy against bad mood. The herbal preparations based griffonia may also contain passionflower and lemon balm. The griffonia contains a specific substance: 5-hydroxytryptophan, a precursor of serotonin.
5) Avoid caffeine
Caffeine is considered a true suppressor of serotonin . The feeling of well-being that a cup of coffee is able to give, then it would be only temporary. If serotonin levels are low, you may want to avoid drinking coffee and caffeinated energy drinks.
6) Avoid simple carbohydrates
Simple carbohydrates, such as white bread, white rice, sweets and snacks baked goods, it is good to prefer complex carbohydrates , that is, those foods made from whole grains, such as bread, pasta and rice. The intake of complex carbohydrates, with particular reference to whole grains , would be able to increase the levels of serotonin.
7) Omega 3
The omega 3, according to a ' hypothesis advanced by the scientific world, may affect the function of serotonin in the brain. In some people, low levels of serotonin may be accompanied by low levels of omega 3 and their precursors. Among the sources of omega 3 are not only fish, but also nuts, flaxseed and flaxseed oil.
Also READ: Do not just fish: the 5 plant sources of Omega 3
The ' regular physical activity and healthy sport always go hand in hand with good health. You will have to do without straining, so that it can give the body a real feeling of well-being . Our body will release serotonin and allow us to perform our workouts in complete comfort.
9) Long walks
Who does not feel worn for sports, physical activity should not give up. To feel better enough to walk 30 minutes a day , maybe outdoors, in a park, to increase the feeling of well being and relaxation. The walks and exercise help to increase levels of tryptophan and then serotonin.
10) Yoga and meditation
The stress can affect serotonin levels. What are the best antidotes to stress? In addition to relaxing massages and long walks in the countryside, we find the yoga and meditation , very old practices that still ensure to maintain long a state of well-being. Even science has confirmed it : yoga and meditation are very effective against anxiety, stress and depression, and help us to find the humor .
Also, never underestimate the power of a hug or a smile.