The balance of serotonin levels turns out to play a role in avoiding someone from depression and is beneficial in managing a positive mood. The good news is that there are ways you can maintain this hormone level. Serotonin hormone is the result of the biochemical conversion process of tryptophan with tryptophan hydroxylase. Besides being known as a hormone, serotonin, which is produced in the intestine and brain, is believed to act as a carrier of signals between neural networks (neurotransmitters).
The level of serotonin hormone in women is said to be less than in men, so it is one reason why women are more at risk of depression than men. This difference is motivated by differences in reactions to reduced serotonin levels. Some evidence also found that serotonin will interact with female hormones so that the risk of worsening premenstrual symptoms.
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| How to Increase Serotonin Hormones to Avoid Depression |
In addition to having an impact on the mood, as a neurotransmitter, serotonin hormone will also have an impact on the functioning of other organs, such as the digestive tract, blood clots, bone density, nausea, and s*xual function.
Serotonin Hormone Keeps Depression
Many researchers believe in the relationship between serotonin levels and depression. The balance of serotonin levels will affect the mood which in turn plays a role in triggering or relieving depression. But instead of taking antidepressant drugs that can bring side effects, it's better to use natural ways to manage to keep these hormone levels stable.
Indeed there is no food that can boost serotonin hormone levels directly, but the relationship between serotonin and tryptophan provides clear evidence that food can indeed affect one's mood. Eating carbohydrate foods can increase serotonin levels. This is because the level of carbohydrates triggers the body to release more insulin.
On the other hand, amino acids and transients compete to be absorbed by the digestive tract. When insulin is high, this will cause an increase in absorption of amino acids and leave tryptophan in the blood. As a result, tryptophan that floods the blood is most likely to be absorbed into the brain. It could be this is why carbohydrate-rich foods are often referred to as comfort foods or foods that calm the body.
Choosing healthy foods high in tryptophan with carbohydrate foods is the best way to get appropriate menu choices in increasing serotonin hormones. Prioritize carbohydrate foods such as oatmeal and whole-wheat bread. Besides carbohydrate foods, below are tryptophan-rich foods that are thought to increase serotonin levels.
- Egg. Protein in egg yolk can increase tryptophan blood plasma levels so that it is healthy for daily consumption. Tryptophan and tyrosine in egg yolks also act as antioxidants.
- Tofu is rich in tryptophan which is also right for those who choose to become vegetarians.
- Salmon can be processed into various interesting menus which are also high in tryptophan.
- Cheese can be combined into various snacks and main foods to help increase the body's serotonin levels.
- Besides being rich in vitamins, antioxidants, and vitamins, nuts and seeds also contain tryptophan which can help deal with respiratory disorders and reduce the risk of cancer and heart disease.
- Even though it is rarely consumed in Indonesia, turkey meat is also one of the good sources of tryptophan consumed.
In addition to the consumption of healthy foods, research has found that exercising regularly outdoors cannot only improve mood but can also provide benefits as effective as consuming antidepressant drugs. Allowing yourself to be exposed to morning sun can increase serotonin levels. One more thing, a unique way to increase serotonin levels is to get used to always thinking positively. Who would have thought, right?
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