Three Hormones that Regulate Emotions - Nutritionist's Column Vol.65

Those moments when you feel unwell, fatigued, unmotivated, etc.
I think we'll be spending more time like this as the rainy season approaches.

I looked up at the sky and it was raining.
It's humid outside.
While the rainy season is an important season in which we can feel the blessings of rain, it is also a time when we are more likely to feel signs of mental and physical discomfort.
The drop in atmospheric pressure tends to disrupt the autonomic nervous system, and many people experience poor circulation and poor physical condition.

However, even during times like these, there are brain substances in the body that maintain a sense of happiness, so by changing your diet and lifestyle, it is possible to improve your condition.
This time, we will talk about "lifestyle habits and diet that regulate your emotions" to help you comfortably spend the rainy season, and the "brain substances" that cultivate them.

Brain substances and hormones that cultivate emotions

Of course, external factors such as love, work, and relationships influence our sense of happiness and energy, but they are also greatly influenced by the power of the hormones secreted in the body.

The word hormone comes from the Greek word meaning "to stimulate."
Hormones are chemicals produced in various places, such as the thyroid gland, pancreas, and reproductive glands, each with a different function and transported throughout the body via the blood.
Hormones, which transmit a lot of information, circulate throughout the body through the blood and play a role in regulating the functions of the internal organs and the body.

There are also hormones that belong to the category of "neurotransmitters" that transmit information between nerve cells.
These hormones cause reactions such as excitement and sedation in the brain, and it is said that a deficiency of these hormones can lead to depression.
A hormone that makes you feel pleasure and comfortable, induces motivation and positive thinking, helps you forget stress, and stabilizes the mind.
These are called "happiness hormones."

The three "happiness hormones" and how to secrete them

The three hormones known as "happiness hormones" are serotonin, dopamine, and oxytocin .
It is important to make sure you secrete these hormones every day.
We will talk about the role of each and the key points to promoting secretion.

1. Serotonin (the hormone that brings about peace of mind)
Serotonin is a representative happiness hormone that regulates the autonomic nervous system and brings a sense of well-being.
Serotonin helps keep the mind calm by suppressing other neurotransmitters that go out of control.

Most of your serotonin is found in the digestive tract (mouth, esophagus, stomach, small intestine, large intestine, and anus).
The intestines, whose functions are controlled by the autonomic nervous system, are also known as the "second brain" and have such an impact on mental state.
People who are stressed, have negative thoughts, or are overcome by feelings of sadness for no apparent reason may be suffering from autonomic nervous system disorders caused by a lack of serotonin.

Serotonin is also a precursor to melatonin, a hormone that promotes sleep.
If you experience sleep disorders, you may want to suspect that you have a serotonin deficiency.
Here are some lifestyle habits you should keep in mind to promote the secretion of serotonin.

A lifestyle that promotes serotonin secretion <br data-mce-fragment="1">The best time to activate serotonin secretion is in the morning.
In particular, try to secrete it immediately after waking up in the morning, within 30 minutes.

First, the retina senses strong light, which activates the secretion of serotonin.
So, as soon as you wake up in the morning, open the curtains to let sunlight in.
This activates serotonin, which decreases during sleep, and wakes up the brain and body.

Other examples include walking, chewing food, and conscious breathing.
Regular exercise is also recommended as it stimulates the secretion of serotonin.

It is also effective to actively take tryptophan , an essential amino acid, to activate the secretion of serotonin.
Tryptophan and other essential amino acids cannot be produced in the body and can only be obtained through the diet.

Foods that are high in tryptophan include bonito, tuna, and dairy products such as milk and cheese.
Examples include soy products such as natto and tofu, nuts, and bananas, but taking protein supplements is also recommended.

In addition to tryptophan, it is also important to consume vitamin B6, magnesium, and niacin, which are necessary for the synthesis of serotonin and are found in the following foods:

Vitamin B6: Chili peppers, rice bran, garlic, basil, etc. Magnesium: Green laver, green seaweed, agar, wakame, etc. Niacin: Maitake mushrooms, cod roe, coffee, bonito, etc.

In addition to actively consuming these nutrients, it is also important to maintain a healthy intestinal environment .
To achieve this, it is necessary to consume foods and supplements that are rich in dietary fiber*1 , which increases the number of good bacteria and helps the body excrete harmful substances and waste products, as well as good bacteria*2 such as bifidobacteria and lactic acid bacteria.

*1) Foods rich in dietary fiber: 1) Soluble dietary fiber (serves as food for intestinal bacteria and increases the number of good bacteria)
Vegetables such as barley, burdock, and rakkyo, fruits such as kiwi fruit and papaya, seaweed such as wakame seaweed and kombu, etc. 2. Insoluble dietary fiber (absorbs water in the intestines, expands, and increases the volume of stool, promoting bowel movements)
Dried daikon strips, molokheiya, pumpkin and other vegetables, shiitake and other mushrooms, soybeans and other beans, etc.

*2) Foods rich in good bacteria: miso, soy sauce, yogurt, cheese, pickles, sake, natto, kimchi, etc.

Recently, more and more people are taking CBD products such as oils to boost their serotonin levels.
CBD is an abbreviation for CannaBiDiol, a cannabis-specific component extracted from the seeds and stems of the cannabis plant.
A wide range of products are available, including oils, liquid types for electronic cigarettes, and more recently, tablet-type supplements.
However, THC, the main component of cannabis, has euphoric and psychoactive effects, and possession of it is prohibited in Japan.
Make sure you buy from someone who has a good understanding of the content and has the right knowledge.

2. Dopamine (the motivation hormone)
Dopamine promotes motivation, the driving force behind various actions, and enhances feelings of happiness.
It is said to be involved in mental functions such as emotion, memory, thinking, reason, consciousness, and understanding, and is a hormone that also influences feelings of accomplishment, pleasure, and emotion.
It is said that a lack of dopamine not only makes you lethargic, but also leads to apathy and apathy.

Here are some lifestyle habits you should keep in mind to promote the secretion of dopamine.

A lifestyle that promotes the secretion of dopamine <br data-mce-fragment="1">Dopamine is characterized by being secreted when you are recognized or praised.
So, at the start of each day, set yourself a simple goal.
Praising yourself for achieving these goals will release dopamine.

Meditation is also an effective method.
It is said to improve concentration and memory, as well as enhance a sense of happiness, and is now being actively incorporated into athletes' training programs.

It is also important to include nutrients necessary for dopamine production in your diet.
Like tryptophan is to serotonin, dopamine is made by synthesizing the essential amino acid phenylalanine and the non-essential amino acid tyrosine (an amino acid that can be produced in the body).

Foods that are rich in phenylalanine and tyrosine include beef, pork, soybeans, avocado, bananas, almonds, eggs, coffee, green tea, and yogurt.
Consciously including these in your daily diet will help stimulate dopamine secretion.

Have you ever noticed that even people who aren't good at conversation can talk fluently after drinking alcohol?
In fact, this is also said to be due to the release of dopamine.

But be careful, you can develop a tolerance to the sensation.
In an attempt to replicate that high, people may drink more and more alcohol, which can eventually lead to dependence on alcohol.
Drinking too much alcohol can make your sleep shallower and reduce the quality of your sleep, so we recommend that you only drink in moderation.

3. Oxytocin (the feel-good hormone)
Oxytocin relieves anxiety and fear and makes you feel kind.
It is said that it brings a sense of happiness and relaxation, and can also help reduce stress and boost the immune system.

It was originally known as a hormone secreted during childbirth and child-rearing, but recent research has demonstrated that it is also secreted between other relationships besides mother and child.
Also known as the love hormone or the compassion hormone , it is said to enhance sociability and cognitive ability.

Here are some lifestyle habits you should keep in mind to promote the secretion of oxytocin.

A lifestyle that promotes the secretion of oxytocin <br data-mce-fragment="1">Skinship is the key to the secretion of oxytocin.
It is said that secretion increases through physical contact with close people, such as shaking hands, holding hands, and hugging.
Oxytocin is also released when you show consideration for others by sharing something with them, helping them, or giving them praise.

Taking in vitamin C, vitamin D, magnesium, taurine, caffeine, etc. increases the body's synthesis of oxytocin, but it is said that eating meals with family, friends, partners, etc. is also effective.
Even just having a meal together as a family and sharing a heart-to-heart connection can be meaningful, but keep in mind that the key is to spend time with people you want to cherish your relationships with.

In this article, we have introduced ways to get through the rainy season based on the three happy hormones.
It's a cycle in which "serotonin" forms the foundation of mental and physical health, "oxytocin" gives us the sense of connection with others, and "dopamine" creates happiness in the form of success and a sense of accomplishment.
We hope you will keep these three happy hormones in mind when adjusting your daily life and eating habits.

Purchase GRØN's protein blend here to supplement your intake of essential amino acids, dietary fiber, vitamins and minerals.

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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara

A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.

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