Home / 健康 / 健康全般 / 睡眠 / イライラや不安な気持ちはセロトニン欠乏脳が原因かも?
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イライラや不安な気持ちはセロトニン欠乏脳が原因かも?

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セロトニン欠乏脳を避けるためには、太陽の光を全身で浴びることやトリプトファンを含む食材を食べることが効果的です。セロトニン欠乏脳は、イライラや精神的な不安定をもたらしますので、セロトニンの生成・分泌量を増やすことがセロトニン欠乏脳の解消のためには効果的です。そしてセロトニン欠乏脳を防止するためには、太陽の光やトリプトファンというセロトニンを作る食材を取ることがおすすめできます。

本稿では、セロトニン欠乏脳についてまとめてあります。

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セロトニンが不足しがちな現代人

隠れた空

「最近気持ちがイライラすることが多い」「ちょっとしたことで怒ると指摘された」「なんとなくやる気が出ない」などの方は、もしかすれば、セロトニン欠乏脳の状態になっているのかもしれません。脳内物質であるセロトニンが少なくなったセロトニン欠乏脳の状態になるとイライラや不安などが高まってきます。特に、現代人はセロトニン欠乏脳となることが多いと言われます。

セロトニンとは?

セロトニンとは私たちの体の中で作用する神経伝達物質をいいます。神経伝達物質にはセロトニン以外ではドーパミンなどが有名ですが、セロトニンは神経伝達物質の中で、精神的な安定感・リラックスを促進させる物質として理解されています。

つまり、脳内にセロトニンが多い状態であれば精神的には安定し、逆にセロトニンが少なくなった状態が続くと精神的に不安定となり、イライラや不安が募るということになります。このようなセロトニンが少なくなっている状態を便宜上セロトニン欠乏脳と呼びます。

セロトニン欠乏脳は、精神的なイライラ・不安などのとても大きな原因となると言われています。極端な例としては、例えば動物を虐待してしまう精神状態の場合にはセロトニン欠乏脳であると言われます。時折、問題となる少年少女の異常な暴力行為(いわゆる「キレる」)状態もセロトニン欠乏脳の状態であると言われます。

このようにセロトニン欠乏脳は精神的な安定感を害する大きな原因として問題とされています。

セロトニン欠乏脳についての研究者

セロトニンという神経伝達物質の存在については、古くから(約60年ほど前)認識されていました。しかし、セロトニンについて深く研究し、セロトニン欠乏脳について発表したのは医学博士の有田秀穂氏です。

有田秀穂氏はセロトニン欠乏脳についての研究の第一人者とされており、セロトニン欠乏脳について学ぶ場合には、有田秀穂氏の著作などが参考となります。

セロトニン欠乏脳とならないための対策

セロトニン欠乏脳とならず、精神的な安定感をもって毎日を過ごすためには、セロトニンの分泌量を増やす生活習慣をとることが重要です。具体的にはセロトニン欠乏脳となることを避けるためには以下のような方法を採ることが効果的です。

朝日をたっぷりと浴びること

セロトニン欠乏脳とならないようにするためには、朝、太陽の光を目一杯浴びることが重要です。セロトニンは、睡眠促進物質であるメラトニンと対となって、太陽の光を浴びることで分泌が促進されます。そのため、セロトニン欠乏脳を防止・解消するためには朝日を体いっぱいに浴びることが効果的です。

なお、朝の太陽が出ていないくもりや雨の日であっても、照明・電気の光を全身で浴びることでセロトニンは生成・分泌されますので、規則正しい生活をして朝の時間帯に光を浴びることはセロトニン欠乏脳を防止するためにとても有益です。

なお、セロトニン欠乏脳が増えている原因として不規則な生活リズムが挙げられています。夜遅くまで起きていて、日中に起きるなどの不規則な生活が続くとセロトニン欠乏脳となるとされます。夏休みなどでも子どもの生活リズムを規則正しいものとしたほうが良いという昔からのルールはセロトニン欠乏脳という観点からも正しいということができるでしょう。

トリプトファンを含む食材を多く食べる

セロトニン欠乏脳を防ぐためには、セロトニンを作る原料となる食材をたくさん摂ることがおすすめできます。セロトニンを作る物質はトリプトファンという必須アミノ酸で、以下のような食べ物に多く含まれています。

つまり、乳製品(牛乳やチーズなど)・魚類・豆類(納豆や豆腐など)にはトリプトファンが多く含まれています。これらの食材を使用した食事を摂ることでセロトニン欠乏脳の状態を解消することができます。

ところで、これらトリプトファンが含まれている食材は、伝統的に健康や脳に良いと言われている食材が多いということができます。バランスの良い食事をとることが精神の安定に良い影響を与えることは、私たちの経験が既に知っていることであるということもできます。

セロトニン欠乏脳を避けるためのまとめ

以上、本文で述べましたセロトニン欠乏脳を避けるためのポイントをまとめますと以下のようになります。

  • セロトニン欠乏脳を避けるためには、朝、太陽の光をたっぷりと浴びることが効果的です。悪天候の場合には、照明の光などで代替しても大丈夫です
  • セロトニン欠乏脳を避けるためには、トリプトファンが多く含まれている食材をとることがおすすめできます。トリプトファンが多く含まれている食材としては、乳製品や魚、豆類などが挙げられます

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