We know that eating is our simplest need. What about the happiness it gives? Dietitians tell what happens in our bodies while we eat.
There is nothing as normal as the presence of things that worry and worry us in daily life. It may be being stuck in traffic and being late for work, or the stress we experience before the exam; The very existence of the things we struggle with can change every day. We may be more pessimistic, more anxious, or more anxious at times.
At this point, we need to know that the body also changes physiologically and we need to understand that serotonin stores are decreasing. Serotonin is the happiness hormone, as people say, it tells us ‘feel good’. In essence, serotonin is a neurotransmitter that gives people a feeling of happiness, vitality and well-being. For this reason, it is known as the happiness hormone. Its deficiency results in a depressed, tired and shy mood. In short, serotonin is our long-term source of peace. If the decreased serotonin stores are not filled in a healthy and organic way, it is likely that our anxious states will continue.
So how do we fill our serotonin stores in an organic and healthy way? It would be a more accurate introduction to tell how it will not happen, rather than how it will happen in the beginning. Before going into the biochemistry of the job, I would like to say that the secretion of serotonin obtained from food works similarly to the rise of blood sugar. In other words, when it is supplied with fast food or refined foods, it instantly makes us very happy, but its permanence is very short. It immediately goes into decline.
It would be correct to call them as serotonin trap foods. The main foods we should pay attention to are:
• High fructose corn syrup
• White flour
• Candy
• Hydrogenated oil
• Whipped cream
• Non-organic juices
• Coffees with aroma syrup
We should strive to reduce the consumption of the above trap foods. If you are in doubt as to whether the product you have is such a product, you should read the label.
Serotonin level will only be balanced with the support we will receive from healthy sources. So what are these foods?
• Plain yogurt with added red fruits such as blueberries
• Milk, especially goat milk, almond milk, soy milk
• Strained yogurt
• All cheeses, especially curd cheese
• Kefir
• All whole grains (barley, whole grain bread, whole wheat bread, flaxseed, oats, quinoa, buckwheat, barley…)
• All non-fried protein sources, especially chicken and turkey
• Egg, soy protein
• Seafood, especially trout, salmon, mackerel
• All of the beans and their derivatives (pink beans, dry beans, mung beans, chickpeas, lentils, tofu, black-eyed peas…)
• Pistachios, almonds, sunflower seeds, walnuts, hazelnuts, peanut butter
• Vegetables (all winter vegetables in Turkey)
• Whole fruit group
• Spices (sage, turmeric, ginger, rosemary, dill, cloves, thyme, cumin, parsley, cinnamon, mint, basil)
As you can see, an individual who has made a habit of eating healthy can obtain all the foods that increase serotonin, what a great chance! But when we say peace and happiness, it doesn’t just end with food.
So what are the other topics we should pay attention to?
• Exercise: If you want your body to release more serotonin; Spend more time on calming stretching exercises such as yoga and pilates.
• Sleep: Did you know that the hunger hormone ghrelin increases when you do not sleep for 7-8 hours every night? Likewise, sleep imbalances affect serotonin. Be careful not to fall asleep in front of the computer, phone or television. In the first minutes you wake up, come out into the daylight and make your body wake up as well.
• Sun: Spening 20 minutes in the sun between 11:00 and 16:00 increases the release of serotonin..
Everything above was the professional aspect of the job, but I would like to share a few more small details that will increase our serotonin 🙂
• Browse old albums.
• Dance.
• Go for a walk.
• Make food that smells good.
• Watch the birds.
• Hold the door to someone.
• Wash the dishes.
• Take a hot shower.
• Give a big hug to someone you love.
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