Currently, there are many people who suffer from moments of stress and anxiety, we find in our day to day situations that we can overcome and make us nervous, anxious and sad.
Studies have been conducted indicating that nutrition and the food we consume are directly related with our state of mindFor this reason, we want to tell you about the best diet to do to keep ourselves happy and energetic, the serotonin diet.
Serotonin is a substance that directly influences our mood, this neurotransmitter is great for keeping stress and depression at bay.
During the day, we usually maintain a healthy diet, however, when the evening falls, we relax, we come home and we tend to eat much worse, we buy unhealthy food and we can neglect the diet without thinking about it.
The Serotonin Diet
This diet does not imply food restrictions, it is not difficult to carry, it is only one in which the foods that help us increase those serotonin levels are rewarded. This model suggests increasing those foods, which help us secrete serotonin.
Next, we will tell you what exactly it consists of, what are the foods you should consume and the actions so that this diet helps you to be happier and more relaxed. This diet, in addition, promotes physical and mental well-being, take note and encourage yourself to try it.
Serotonin diet foods
As such, there are no foods rich in serotonin, but foods rich in tryptophan, which is the precursor of this neurotransmitter. Therefore, if you increase the consumption of foods with tryptophan, you will be able to produce more serotonin.
In addition to consumingfood rich in tryptophan, you should not forget the vitamins, such as vitamin C, B1, B6, B9 and B12, calcium and zinc, which help this tryptophan to become serotonin.
On the other hand, in your diet, you will need foods rich in whole grains, nuts, vegetables, seeds and vegetables, if possible, seasonal and from sustainable crops. If in addition, we accompany him with the physical activity that we like the most, sIt will be perfect for those endorphins to increase and produce a feeling of stability and well-being.
Foods to perform the serotonin diet
Next, we tell you what are those foods that you should introduce into your diet so that you can improve your mood and do not suffer from anxiety or stress.
- Blue fish: it is rich in tryptophan, zinc and calcium, in addition to having omega-3, which helps us to convert.
- Lean meats: chicken, rabbit or turkey are perfect to increase our intake of tryptophan.
- Eggs: They are perfect, especially the yolk inside, since it is rich in tryptophan and vitamins of group B.
- Dairy products: milk, yogurt or cheese, ideal to improve our mood.
- Vegetables: beans, soybeans and legumes in general are perfect to consume.
- Whole grains: they favor the conversion of tryptophan to serotonin. In addition, of the vitamins of group B.
- Nuts and seeds: Among those that we highlight are pistachios and almonds, in addition, they are rich in magnesium, such as pumpkin seeds, or sunflower seeds that also increase our levels of zinc.
- Seasonal fruits and vegetables: for its amount of fiber, fructose, and all vitamins, which are perfect to also maintain a good amount of energy.
- Dark chocolate: Much has been said about chocolate, it is very good for the body and is also ideal for boosting our spirits, it is rich in tryptophan and magnesium.
Increase your serotonin naturally
The ideal is to get into the habit of taking more of these foods, but also, we must complement it with some healthy practices, such as the practice of some sport.
We recommend that you carry out abdominal breathing that, by itself, has the ability to produce changes in the brain, favors the secretion of hormones such as serotonin and endorphins.
On the other hand, we can do high intensity sports, 15 minutes a day is more than enough, it will help us to increase serotonin levels.
Perform relaxation exercises, sports like yoga, which favors concentration and improves our conscious breathing.
The sun and going for a walk is very beneficial, going out to take the fresh air is perfect to improve our mood. In addition, the sun provides us with vitamin D, in winter it is important that we continue to sunbathe so that our serotonin levels are not reduced.
Finally, try to get enough sleep so that your body is rested and helps you have greater mental alertness. Bad rest, or have stages of insomnia produced by stress, it's not healthy at all, the organism cannot disconnect at night and during the next day our morale is very low.
For this reason, do not hesitate to get plenty of rest so your serotonin levels are stableIf you need it, you can take relaxing infusions before going to sleep.