Serotonin, sometimes called the hormone of joy, performs a very diverse function in the human body. He participates in the regulation of daily rhythms of man, increases the tone of smooth muscles of blood vessels, respiratory system and intestines, increases mood and performance, reduces sensitivity to pain stimuli, and participates in the transmission of nerve impulses( serotonergic neural synapses).
With a deficiency of this hormone, a person experiences discomfort, becomes sluggish, irritable, quickly becomes tired, his blood pressure decreases, depression, intestinal obstruction and other diseases can develop.
The processes of producing serotonin affect the formation of habits - the level of the hormone of joy is subject to rather large individual fluctuations, and it can vary depending on what the person is busy at a certain point - during classes that give pleasure, it stands out more. This substance increases the pain threshold, so if it is deficient, any irritant can cause severe pain. The derivative of serotonin - melatonin - a hormone that regulates the processes of falling asleep and sleep, provides a full night rest.
Despite the fact that serotonin is a neurotransmitter, a significant part of it is synthesized in the intestine and platelets.
Dependence on food
Serotonin in products is not contained, it is synthesized in the body from the amino acid tryptophan , so it can be considered that products containing tryptophan contain this hormone. This lean meat, nuts, apples, some cereals( such as oatmeal), legumes, bread, bran, rice. If every day there is at least one of these products, it will ensure a constantly high level of substance in the body.
There are also products that stimulate the production of serotonin in the body - these are sweets, pastries, white bread and coffee. The three products that most increase the production of the hormone of joy are coffee, chocolate and ice cream. Strongly increase the production of serotonin tropical fruits - figs, dates, bananas, do not lag behind them and "native" apples and strawberries. There are special tables on which it is possible to calculate the effect of each product on the level of this biological substance. The presence of fatty acids and vitamin B12 in the food positively affects the state of the nervous system, and, consequently, at the level of serotonin.
Some products, in particular, sugar, caffeine, alcohol and refined grains, are very insidious in relation to the mood of a person. They can greatly accelerate the formation of serotonin in the body, but they also accelerate its destruction, so if there are lots of them, the level of the hormone in the blood rises sharply, but not for long. The mood starts to "gallop", becomes dependent on the number of eaten chocolates and drunk coffee cups. This mechanism plays an important role in the formation of dependencies, including alcoholism.
Lifestyle
But knowing which products contain serotonin, that's not all. For the synthesis of the hormone of joy, in addition to the presence of tryptophan, vitamin B12 and fatty acids, two additional conditions are necessary in the diet: sunlight and physical activity. The synthesis process increases markedly on clear sunny days, when walking on the street during the day, sports. The development of serotonin is promoted by an active, saturated life, in which there is room for both sports and walking, for meetings with friends, a favorite business and a healthy diet.
Separately, it should be mentioned that a large amount of the hormone of joy is released during orgasm, so that a full sexual life also contributes to a good mood and well-being.
Briefly summarizing what has been said about what is needed to maintain a high level of serotonin, which means a good mood:
- There are products containing tryptophan, unsaturated fatty acids, and vitamin B12( bran, bread, cereals, fish, lean meat).
- Add fruit to the diet - it's better if they are on the table every day.
- Use cautious sweets and coffee - they increase the production of serotonin, but their effect is short-lived.
- To lead an active way of life, to go in for sports.
- It's more to be in the sunlight, to walk outside in the afternoon.
- To give time to those activities that bring joy.
- Get enough sleep at night. A daytime sleep in the recreation plan is useless - the synthesis of serotonin at this time is reduced, and the synthesis of its nocturnal "partner" - melatonin is impossible with light even during sleep.
- For fast raising of efficiency in the morning morning exercises or jogging is very helpful - the light physical load in the morning will increase muscle tone, increase the production of serotonin, accelerate the body's transition from sleep to active wakefulness.
Products containing serotonin, unfortunately, are a myth, but much of what a person eats can speed up his education or, conversely, reduce it. Food rich in substances that contribute to the synthesis of the hormone, increases mood, improves well-being, has a multifaceted positive effect on the body.
