Some people may be starting a new life at school or work in the spring, and may be feeling physically and mentally unwell due to anxiety.
[Recipes recommended by Sundrug nutritionists and registered dietitians]
◆Fluffy soba noodles with spring cabbage and eggs
◆ Deep-fried green onion and miso
Anxiety is a vague feeling of fear without a target.
Anxiety is something that everyone has experienced, and it can be said to be a warning system that helps us detect danger and protect ourselves. However, when you become overly sensitive or lose control, it can cause problems in your daily life.
◆Neurotransmitter that controls emotional ups and downs in the brain
Our emotions are controlled in part by the balance of neurotransmitters in the brain. Persistent anxiety = It can be said that the balance of neurotransmitters is disturbed.
By secreting a certain amount of serotonin in a regular manner, it balances dopamine and noradrenaline so that they do not work excessively, bringing about ``calmness'' and ``relaxation'' and controlling the body. Serotonin is like a conductor in the brain and is called the happy hormone.
Serotonin secretion decreases when you feel stressed, and a lack of it can disrupt the balance of neurotransmitters.
Stress itself is difficult to completely eliminate, so it is important to live a life that produces plenty of serotonin on a regular basis.
There are ways to increase serotonin by making some changes to your food and lifestyle! There are 4 points!
① Incorporate “tryptophan” and “vitamin B6” into your diet
② Adjust the intestinal environment
③ Do rhythmic exercise
④Bathe in the sunlight
① You can incorporate “tryptophan” and “vitamin B6” into your diet
●Tryptophan, a type of amino acid
Tryptophan, a type of essential amino acid that must be ingested through food, is a material used to synthesize serotonin. It is an important nutrient that, if deficient, may reduce the secretion of serotonin.
●Vitamin B6, which supports serotonin synthesis
This vitamin is essential for converting tryptophan into serotonin.
Foods that contain tryptophan and vitamin B6 include soba noodles, spaghetti, soybean products such as tofu and natto, eggs, green fish such as tuna and bonito, liver, dairy products, chicken, and bananas.
Serotonin is not synthesized during sleep, so it is important to try to increase serotonin, especially in the morning.
Eat a well-balanced breakfast to avoid a lack of tryptophan and vitamin B6, which are necessary for serotonin synthesis.
**Be careful not to eat too much sugar! **
In order to ``cheer yourself up,'' you can't help but reach for chocolate and other sweets, as well as sugar-filled canned coffee and juice.
If you take too much at once, your blood sugar level will rise, and insulin will be secreted to try to lower it, causing your blood sugar level to drop rapidly.
When blood sugar levels suddenly drop, you may feel sleepy and lose concentration, so adrenaline and noradrenaline are secreted to raise blood sugar levels. Excessive secretion of norepinephrine can make you feel irritable, angry, and anxious, which can make you feel depressed.
Be careful not to take too much.
② Adjust the intestinal environment
It is also important to maintain a good intestinal environment.
Serotonin is produced in the small intestine.
To maintain a healthy intestinal environment, eat seaweed and burdock that contain dietary fiber, which is food for intestinal bacteria, and fermented foods such as miso, natto, and yogurt.
~ Can you tell about the intestinal environment by looking at poop? ! ~
When good bacteria that improve the intestinal environment become dominant, the intestines become more acidic and the stool becomes yellow or brownish-yellow. On the other hand, when bad bacteria that worsen the intestinal environment become dominant, the intestines become alkaline, causing stools to turn black.
Checking your stool every day is one way to know the intestinal environment, so make it a habit to check it!
③Do aerobic exercise
Continuing aerobic exercise is said to increase the secretion of serotonin.
◆Walking, jogging, etc.
④Bathe in the sunlight
Exposure to sunlight stimulates the retina and activates serotonin. If you have time, you can combine exercise and sunbathing by taking a morning walk or walking to work.
~ Does being able to sleep well at night depend on serotonin? ! ～
Melatonin, the sleep hormone that helps you sleep well at night, is produced at night when it gets dark, using serotonin stored during the day.
If you don't lead a lifestyle that produces enough serotonin during the day, melatonin won't be produced properly at night and you won't be able to sleep soundly.
It is often said that you should not use your smartphone in bed before going to bed, but when you are stimulated by the strong blue light emitted by your smartphone, your brain thinks that it is morning and suppresses the secretion of melatonin. ....
So, wake up in the morning, soak up the morning sun, do some conscious rhythmic exercise, and quit using your computer or smartphone two hours before bed. By doing so, serotonin will be activated, and as a result, melatonin will also increase and you will be able to sleep better!
There are also Chinese herbal medicines recommended for those who have trouble with insomnia ⇒⇒ Chinese herbal medicine for insomnia