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美女の笑顔
美女の笑顔

サプリでも摂れる!幸せを感じる物質「セロトニン」を増やす方法

笑顔の女性

 
なんだか眠れない、いつもイライラしている、体がだるい、そんな症状に悩まされていたりしませんか?病気ではないけれど、なんとなく調子が悪いまま毎日を過ごしているという方にオススメのものがあります。それは「セロトニン」という物質です。幸せホルモンとして聞いたことがありませんか。

こちらでは、幸せを感じる物質「セロトニン」を増やす方法をご紹介します。

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セロトニン

セロトニンとは

笑顔の女性

脳内の神経伝達物質のひとつで、必須アミノ酸であるトリプトファンの代謝過程で生成されるもの。ほかの神経伝達物質であるドーパミン(喜び、快楽)、ノルアドレナリン(恐れ、驚き)などの情報をコントロールし、精神を安定させる作用があります。

セロトニンの作用

セロトニンが、きちんと分泌されていると落ち着きや心地よさ、満足感などを感じることができるそう。反対にセロトニンが不足してしまうと、精神のバランスが崩れてしまい、イライラしやすくなったり、なんだか、気持ちがモヤモヤしてしまったり、落ち込みやすくなったり、暴力的になったり、ひいては、うつ病を引き起こしてしまうことも。

セロトニンの約90%は小腸に存在しており、約2%ほどが、脳内の中枢神経に存在しています。このたった2%のセロトニンが人間の精神に影響を与えていると言われています。

セロトニンを増やすためには

トリプトファンを増やす食べ物

セロトニンは、トリプトファンという物質から作られています。このトリプトファンは、体内では合成できないため、食べ物から摂取する必要があるんです。トリプトファンは、こんな食べ物に含まれています。この他、肉、魚などにも含まれています。

  • 豆製品:豆腐、納豆、大豆、味噌
  • 乳製品:牛乳、ヨーグルト、チーズ
  • 種類:ひまわりの種など
  • ナッツ類:アーモンドなど
  • バナナ

ビタミンB6を含む食べ物

トリプトファンはビタミンB6と合成することで、セロトニンを作るので、ビタミンB6とその2つの合成を助ける炭水化物も必須です。ちなみに、ビタミンB6は、こんな食べ物に多く含まれています。

  • 魚類:まぐろ、かつお、いわし、さけ
  • 肉類:牛肉、鶏肉、豚肉
  • その他:にんにく、唐辛子、ピスタチオ、抹茶

食べ物以外でセロトニンを増やす方法

食べ物から、セロトニンを合成してくれるトリプトファンを摂取すること以外に、ちょっと心掛けることで、セロトニンの分泌を増やすことができるんだそうです。

太陽の光を浴びる
日中に活動をすることで、セロトニンの分泌がされやすくなります。体のスイッチを夜モードから朝モードに切り替えるために、しっかりと太陽の光を浴びましょう。

規則正しい睡眠を心がける
よい睡眠をとるためには、睡眠ホルモンであるメラトニンという物質が必要なのだそう。セロトニンはこのメラトニンの材料にもなると言われています。 夜遅くまで起きていたり、明るい中で眠っているとメラトニンの分泌を抑えてしまいます。夜寝る環境としては、睡眠が深い状態になっているときにセロトニンが分泌されるようです。じっくりと熟睡できる環境を整えることが大切です。そして早寝早起きを心がけましょう。

リズム運動をする
スクワットや階段の昇り降り、ウォーキングや自転車こぎなど、一定のリズムを刻む運動を繰り返して行うとセロトニン神経が活性化されるとされています。

食事をする際によく噛む
食事の際は必ず物を噛みますね。この噛む動作も、一定のリズムを伴った運動であるといえます。上述のリズム運動と同じく、セロトニンの活性化に役立ちます。

セロトニンのサプリメント

食事からというのはちょっと面倒という方にはサプリメントもあります。

メラトニン 5mg 60タブレット (海外直送品)
メラトニン 5mg 60タブレット (海外直送品)

posted with amazlet at 14.03.05
Natrol
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メラトニンが1錠に5mgとともに、体が自然にメラトニンを生産するために不可欠なビタミンB6も配合されています。海外直送商品。

3mgのメラトニンが、一晩中気持のよい眠りを強力にサポートします。タイムリリースタイプは徐々に吸収され8時間作用が続きます。海外直送商品。

1日の目安摂取量(1包)あたり、グリシン450mg、GABA400mg、L-トリプトファン50mg、L-テアニン50mgを摂取できます。グリシンは最も簡単な構造のアミノ酸で甘味があり、動物性たんぱく質、特にゼラチンなどに多く含まれています。またGABAも L-テアニンもアミノ酸の一種で、気持ちをリラックスさせる成分であることが確認されています。

まとめ:セロトニンで健やかな毎日を

セロトニンは心身の安定や心の安らぎなどにも関与することから、『幸せホルモン』とも呼ばれます。逆に不足するとうつ病や不眠症などの精神疾患に陥りやすいそう。セロトニンの作成にはトリプトファンとビタミンB6を含む食べ物を摂取することが必要です。おさらいしておきましょう。

トリプトファンを増やす食べ物

  • 豆製品:豆腐、納豆、大豆、味噌
  • 乳製品:牛乳、ヨーグルト、チーズ
  • 種類:ひまわりの種など
  • ナッツ類:アーモンドなど
  • バナナ

ビタミンB6を含む食べ物

  • 魚類:まぐろ、かつお、いわし、さけ
  • 肉類:牛肉、鶏肉、豚肉
  • その他:にんにく、唐辛子、ピスタチオ、抹茶

サプリメントを利用する方法もあります。無理なく毎日取り入れたいですね。

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