Many people don't know, turn on the body switch and secrete happy hormones to drive away stress and insomnia.

With the increasing pressure and pace of life, people's sense of depression and anxiety is also rising. According to the statistics of the World Health Organization in 20 18, more than 300 million people in the world suffer from depression.

A commonly used antidepressant is called SSRI (selective serum recovery inhibitor). The function of this medicine is to improve the level and function of serotonin in human body, thus alleviating the symptoms of depression and anxiety of patients.

This magical substance called "serotonin" has another name, called "happy hormone".

It is a chemical substance that regulates emotions in the human body. Just as too much gastric juice can dissolve food, too much serotonin can "melt" negative emotions.

This "happy hormone" can be produced by our own bodies.

Serotonin, the "happy hormone" in the human body.

Although it is called "happy hormone", serotonin is actually a neurotransmitter. Serotonin is about 2% in the brain and more than 90% in the gastrointestinal tract.

Kristalyn Salters-Pedneault, a doctor of clinical psychology, said that serotonin in the brain plays a "major role", which plays a key role in regulating emotions and can make people feel happy, joyful and joyful.

When the serotonin in the body is too low, people are prone to anxiety, irritability and depression. People with depression usually have low serotonin levels.

Serotonin also plays an important role in resisting stress. Hideyoshi, a professor of physiology in Japan and known as the "first person in serotonin research", said that there are thousands of serotonin nerves in the human brain, and the serotonin secreted by them is like a "sedative and sobering agent", which can calm the brain and improve the tension of compressed muscles.

Serotonin can also make people energetic and energetic. It can regulate people's sleep-wake cycle. Lin Xuhua, a family doctor, explained that every morning when the curtains are opened, the morning sunshine comes into view and the brain begins to secrete serotonin, which will make people feel happy all day. At night, serotonin will be converted into melatonin to help you fall asleep. This is a virtuous circle.

Serotonin can regulate people's sleep-wake cycle, and morning sunlight can make the body secrete serotonin.

Serotonin can regulate people's sleep-wake cycle, and morning sunlight can make the body secrete serotonin.

Serotonin can also make people eat reasonably and help control their appetite. A study by the Southwest Medical Center of the University of Texas found that serotonin can reduce appetite, increase satiety and help improve obesity.

Supplementing serotonin with drugs may bring side effects such as insomnia and muscle twitching. If you take too much, the serotonin in your body will exceed the normal range, which may also increase the risk of osteoporosis and even lead to "serotonin syndrome".

The following five methods can help you naturally improve serotonin and resist stress and depression.

1. Bathe in the sun

Light is an important way to improve serotonin. Ueda Hideyoshi said that sunbathing for 30 minutes every day helps to activate serotonin.

After getting up in the morning, open the curtains and let the sun shine in the room, or go outdoors to bathe in the sun, or choose a sunny place on the way to and from work, which can improve serotonin. However, the sun exposure time should not be too long, otherwise the self-inhibition function of serotonin nervous system will start and have negative effects.

Exercise regularly

Exercise can improve the function of serotonin in the brain and resist depression and anxiety. A study by the School of Clinical Psychology of the University of Liverpool found that when people regularly do aerobic exercise in a familiar and accustomed way, it has the most stable effect on maintaining their emotions.

3. Eat more foods containing tryptamine acid.

Tryptophan is the main raw material for human body to make serotonin, which can only be taken from diet. If the body lacks tryptamine, it will lead to a decrease in serotonin levels.

Eating foods rich in tryptamine can improve mood and cognitive ability. Eggs and fish such as eggs, chicken, beef and salmon, dairy products such as milk and cheese, or bananas, nuts, honey and bean products are all rich in tryptamine.

4. Self-regulating emotions

More serotonin secretion will make people feel happy, and happy emotions will in turn increase serotonin secretion. A study published in the Journal of Psychiatry and Neuroscience found that people who make their emotions positive through happy memories synthesize more serotonin in their brains.

Positive emotional guidance, including watching positive movies, listening to positive music and interacting with positive people, will help people improve their ability to resist stress and reduce negative thinking.

meditate

Meditation can increase the secretion of serotonin and dopamine, dispel negative emotions and relieve stress.