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心の安定に影響するセロトニンの作用と安定させるための4つのポイント

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セロトニンは、心を安定させ、質の高い生活を送るための重要な作用をもった物質です。

なぜなら、セロトニンは睡眠や気分などに関する神経情報を脳に伝達させる物質だからです。セロトニンが脳内で十分に作用することで、幸せや喜びといった感情がしっかりと脳に伝わり、幸せな日常を過ごしていくことができます。

心がふさぎがちで、気分が晴れず、いつも楽しい安定した気持ちでいられないそんな心の病を訴える人が多いこの現代ですが、それは脳内物質セロトニンの不足、低下によって引き起こされている可能性があります。生活を改善し、あなたの体の中でセロトニンを十分に作用させることによって、心を安定させ、充実した生活を手に入れることができます。

そこで、本記事ではセロトニンの作用と安定させるための4つのポイントについてご紹介していきます。最近なんだか気分がめいってしまうと悩んでいる方は、是非本記事と一緒に、セロトニンの作用と安定させるためのポイントについて学んでいきましょう。

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セロトニンの作用とは

朝顔

脳の三大伝達物質のひとつであるセロトニンは、神経細胞(ニューロン)から放出されるいろいろな神経情報を伝達させる物質です。

神経情報の中でも、セロトニンは視覚、認識、睡眠、苦痛、気分などを伝達させる作用を持ちます。また、これらの作用からセロトニンは幸せ物質とも呼ばれ、心の安定に大きな役割を果たします。

また、セロトニンのレベル低下、不足は、毎日の生活に悪い影響を及ぼす可能性があるため、心の安定した毎日を送るためには、セロトニンの作用を十分に理解し、安定させていくための工夫をすることが大切になります。

次の項で、セロトニンが不足して十分に作用しない場合の諸症状について見ていきましょう。

セロトニンが不足して作用しない時に起こる症状

セロトニンレベルが低下し、不足した状態では心の安定が保てません。

セロトニンが不足し、心の安定が崩されると、次のような症状が生じる場合があります。

  • 心がふさぎ込む
  • 気分が晴れない
  • ため息が多くなる
  • 悲哀感に苛まれる
  • 物思いに沈む
  • 自信がなくなる
  • 人とうまく会話できなくなる
  • 外出したくなくなる
  • 寝つきが悪くなる
  • 途中で起きてしまう
  • 食欲がなくなる
  • 食べ物がおいしく感じられない
  • やるきがなくなる

セロトニンが不足してくると、脳内の幸せや喜びといった情報が伝達されにくくなってしまい、上記の様な症状が出て、心の安定が崩れていってしまいます。そのため、日頃からセロトニンが安定して分泌されるように工夫をしていくことが大切になります。

セロトニンを安定して分泌させるための工夫

セロトニンが安定して分泌されるように工夫をすることで、脳内で神経伝達が正しく起こり、心の安定した充実した毎日を送ることができるようになります。

生活の中でできるセロトニンの作用を安定させるための工夫は、次の4点です。

  1. たんぱく質の摂取:セロトニンはタンパク質から生成される。肉、魚、牛乳、大豆製品などの食品から良質なタンパク質を摂取する
  2. 朝起きたら太陽の光を浴びる:起床して15分程度太陽の光を浴びることで、脳内でセロトニンの生成が開始される
  3. 規則正しい生活に変える:セロトニンは規則正しい生活を行うことで分泌が促進される。夜遅くまでPCやスマートフォンを操作しているのは不眠の原因になるため注意が必要
  4. 運動を行う:軽い運動によって、太陽の光を浴びながらストレス解消と軽度の疲労蓄積を行い、眠りやすくする

また、セロトニンに関するある研究では、呼吸や歩行など一定のリズムで行なう体の働きがセロトニンの作用を高めるとの結果が得られています。そのため、上記の「軽い運動」の項目を実行する時には、一定のリズムで行えるウォーキングやジョギングなどを実践してみると良いでしょう。

また、不眠や心の不安定の症状が強い場合には、専門医にかかることも大切です。専門の医師にかかることで、あなたの状態を改善するための薬やサプリメントを処方してもらい、同時に、回復に向けての適切なアドバイスと計画をもらうことができます。困っている時には、それを専門に扱っている人達の助けを求めるようにしましょう。

まとめ:セロトニンを作用させて生活の質を高める

ここまでで、生活の質を向上させるセロトニンの作用を安定させるための4つの工夫についてご紹介してきました。最後にもう一度4つの工夫のポイントについて確認していきましょう。

  • たんぱく質の摂取
  • 朝起きたら太陽の光を浴びる
  • 規則正しい生活
  • 運動を行う

現代人の不安定な心の病やそれに伴う不愉快な体の諸症状は、脳内のセロトニン物質の作用と大きな関係があります。セロトニンの作用の安定は 規則正しい健康的な生活を毎日繰り返すことで得ることができます。

最近調子が悪かったり、気分が滅入ってしまうと悩んでいる方は、是非本記事を参考にして頂き、生活を改善してセロトニンの作用を安定させていって下さい。

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