Serotonin for depression! I've heard a lot about things like this, but what is "serotonin" again? I tried to confirm that.
What is serotonin?
Serotonin is often referred to as "happiness hormone" or "happiness hormone", but it is one of the neurotransmitters that have a great effect on the human spirit, and along with "real adrenaline" and "dopamine", the body. It is said to be one of the most important "three major neurotransmitters" .
Studies have shown that the cause of depression is a deficiency of serotonin, but a deficiency of serotonin can lead to mental imbalance, violence and depression.
It is said that many people who live in the structure of modern society are deficient in serotonin and are in a state of lack of energy. It's hard in a stressful society
What kind of substance is serotonin?
Serotonin is synthesized from a substance called tryptophan, which is an essential amino acid, but the substance called tryptophan is not produced in the body and is contained in high-quality protein, so it must be taken from the diet.
Foods rich in tryptophan, the source of serotonin, include soybeans, bean products, and dairy products.
In addition, tryptophan alone cannot synthesize serotonin, so vitamin B6 is also required when synthesizing serotonin from tryptophan .
Simply put, it means "serotonin = tryptophan + vitamin B6" . As a raw material.
Foods rich in vitamin B6 include brown rice, wheat germ, beef, pork, chicken liver, tuna and lean bonito.
To increase serotonin
It is a place called "serotonin nerve" that secretes serotonin, and as I wrote in my blog last time, serotonin nerve is activated by sun exposure and moderate exercise, and it will secrete a lot of serotonin. ..
It is effective to supplement serotonin even with a light walk for about 20 minutes outdoors in the daytime, but on the contrary, it seems that serotonin is hardly produced at night and while sleeping.
After all daytime activities are important.
When light with a brightness of about 2500 to 3000 lux is taken in from the eyes, serotonin nerves are stimulated and serotonin is secreted, but it is about 10,000 lux outdoors even in cloudy or rainy weather as well as on sunny days. So, even if the weather is bad, it seems better to go outdoors even a little.
As for exercise, it seems that exercise with a constant rhythm increases the secretion of serotonin.
So, jogging and light muscle training are more effective than sports and martial arts where you move around violently.
Summary of serotonin
Serotonin is a neurotransmitter secreted by serotonin nerves, and when it is deficient, it weakens mentality and causes depression.
Serotonin is synthesized by tryptophan and vitamin B6 contained in the protein .
Tryptophan is not made by the body, so it is recommended to take it from bean products and dairy products, and absorb vitamin B6 from lean fish and liver.
It is good to work outdoors during the time when the sun is shining because the secretion of serotonin is activated.
It's a long summary, but it looks like this.
If you are depressed or depressed, why not take action while being aware of the secretion of serotonin.