Increase your serotonin level with these smoothies and ingredients

Serotonin is a key neurotransmitter that mood, sleep quality, energy and provides much more. Stress, anxiety and poor diet are a few factors that lower serotonin levels. Fortunately, the ‘happiness hormone’ with proper diet also increase. Very simple fact: following food and smoothies help to increase serotonin levels.

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Factors that increase or decrease serotonin levels

As with all the other organic components, is a right balance between serotonin and other chemicals in the brain necessary for optimal function. Unfortunately, there are many factors that can lower serotonin levels and when this happens, you notice that your mood, energy level, way of sleeping. Dips, even depression, a lower pain tolerance and fatigue get in. Inspiration and motivation always appear on the right. Some main factors can be avoided low serotonin levels, sometimes you can take supplements to boost serotonin levels. In ‘ Raise easily serotonin levels look what simple measures you can take yourself not stemming diet converted to serotonin get up.

This article is a supplement, and here are the causes of low serotonin levels raised, plus the easiest way to increase your serotonin namely via smoothies with clever ingredients.happy

Serotonin levels and stress

Stress is one of the biggest factors that determines the amount of serotonin. A lack of sleep, lack of exercise, worrying a hectic schedule are factors that you can not become happy and also can lower serotonin levels. You feel tired, you’re persistent depressed mood, there is little you can cheer up, you sleep poorly, eat with little pleasure and are no longer motivated. Live the life you instead of vice versa. How hectic your day is, it is always important to take time to de-stress and spend on yourself.

Sunlight

In the previous article on the serotonin level, the role of sunlight came forward; Sunlight plays AlphaPrime Elite an important role in the synthesis and regulation of serotonin. If the body is exposed to too little (sun) light, because it spends little time outside, this may result in the lowering of serotonin levels. This is a common problem in the winter months when there may be days when daylight is only 30%. This, and the colder temperatures do not invite you to go outside and winter depression than in wait. A light bulb can offer real help.

Coffee, sugar and alcohol

Following a diet can also affect serotonin levels, because the balance of power than is possible for. Foods such as coffee, sugar and alcohol also lower serotonin levels, and can be better consumed in moderation. A low level can also deal with traumas in childhood have.

Serotonin and the role of tryptophan

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Tryptophan and the blood-brain barrier

Serotonin is made from tryptophan, an essential amino acid present in many protein-rich foods.

A low serotonin levels is associated with a variety of medical and psychiatric disorders, such as obesity, depression, anorexia and insomnia. Researchers at McGill University found that low tryptofaanspiegels in the brain lead to reduced synthesis of serotonin. So, when more tryptophan from foods eaten, can increase serotonin. Tryptophan passes through the blood-brain barrier to the brain, but the right carbohydrates are required for this.

Food that contains tryptophan

Tryptophan is in poultry, meat, cheese, yogurt, fish and eggs. Turkey and milk are known for their high tryptophan content. But in fact turkey contains no more of this amino acid than other poultry -although it is- a good source is milk and not one of the richest sources.

Tryptophan needs help from carbohydrates

Tryptophan-rich diet has to have help from carbohydrates to affect serotonin levels. When a small carbohydrate snack is eaten, with a maximum of 30 grams of carbohydrates (a banana contains 31 grams of carbohydrate), this boost the serotonin level in combination with the tryptophan that is stored in the body.

Carbohydrates essential for passage of tryptophan through blood-brain barrier

When you consume foods with tryptophan, amino acids go – and not only tryptophan in the bloodstream. This creates competition among the various amino acids to reach the brain, where tryptophan can be defeated. The small carbohydrate snack is the ticket for tryptophan to travel through the blood-brain barrier, where this amino acid may increase serotonin levels.

B6 and B3

Tryptophan is made in the body in order to make niacin, or known as vitamin B3,. This vitamin is not only important for proper digestion, skin and nerves, but also for serotonin. Vitamin B6 is in turn important for the synthesis of serotonin from tryptophan. Pyridoxal 5-phosphate is the active co-enzyme of B6 which regulates the amount of serotonin. According to researchers at the University of Manitoba low serotonin levels are associated with a deficiency of vitamin B6. Supplementation of B6 brings serotonin back to normal levels.

Theanine from green tea leaves

Biochemists from the University of Shizuoka in Japan found that the intake of theanine reduces serotonin synthesis in the brain. Theanine is an amino acid which is abundantly found in green tea leaves, and crosses the blood-brain barrier. In the cortex theanine inhibits the nerve cells in the release of serotonin.

Also important to know: 2015 JAMA Psychiatry published a study of the Uppsala University which states that can bring about an excessive serotonin levels just feelings of fear and anxiety.

Serotonin levels increase using Smoothies help below smoothies with mood swings and are full of vitamins, minerals and antioxidants. Do not forget the small carbohydrate snacks. To give you an idea, approximately 30 grams of carbohydrates you can 1 banana, berries (a head), brown rice (3/4 cup) 1/2 homemade granola, cup non-fat yogurt, oatmeal (1/4 cup) of tomato sauce (one packet mixed with water, without added salt, and tomato juice drinks distributed throughout the day), a handful of prunes.