Kia ako tātou i ngā mea katoa mō te serotonin, e pā ana ki tō harikoa.

Kei te pōuri koe, kei te manukanuka rānei i ētahi wā? Kāore rānei e taea te moe pai? Kua ngaro tō hiahia kai? Tērā pea he karere matū iti kei roto i tō tinana e whai wāhi ana ki ēnei mea. Ka kōrero tātou mō tētahi o aua tāngata i tēnei rā. Ko te serotonin tēnā.

He aha te serotonin?

Āe, me titiro tuatahi tātou ki te aha te serotonin. He kupu whakarāpopoto, he matū nui te serotonin i roto i ō tātou tinana. Hei whakarāpopototanga, e kiia ana ko te neurotransmitter , he matū karere e kawe ana i ngā karere i waenga i ngā io. He ingoa anō tōna, ko te 5-hydroxytryptamine, ko te 5-HT rānei. Waihoki, he mea mahi te serotonin hei homoni.

Whakaarohia, me whakawhitiwhiti karere koe i waenga i ngā pūtau io i roto i tō roro (koinei te Pūnaha Io Matua) me tō tinana katoa (koinei te Pūnaha Io Āpiti). Koinei te āwhina a te serotonin. Ko ēnei karere matū e tohutohu ana i ō tātou tinana me pēhea te mahi.

He mea whakamiharo, ko te nuinga o te serotonin i roto i ō tātou tinana, tata ki te 90%, kei roto i ō tātou whekau (pūnaha nakunaku). Mai i reira, ka mimitia ki roto i te toto, ka mimitia hoki e ngā pereti toto. He iti noa iho te nui, tata ki te 10%, ka hangaia i roto i te roro.

He mea hanga tēnei serotonin mai i tētahi waikawa amino nui e kiia nei ko te tryptophan . Ko te tikanga o te mea nui, kāore e taea e ō tātou tinana te hanga, me tiki mai i te kai e kainga ana e tātou. Kei te mārama koe?

He aha te mahi a te serotonin i roto i ō tātou tinana?

Kua mārama pea koe ki te tikanga o te serotonin. Nō reira, me titiro tātou ki te mahi nui a tēnei kaikawe matū iti nei i roto i ō tātou tinana. He maha ngā mahi a te serotonin i roto i ō tātou tinana.

Pānga ki te wairua

Koinei te mea matua e mōhiotia ana e te nuinga o te tangata ina kōrerohia te serotonin. He nui te āwhina a te serotonin ki te whakahaere i ō tātou kare ā-roto . E kīia ana hoki e ētahi ko te 'hormone harikoa' i roto i te tinana. Ina tika ngā taumata o te serotonin, ka marino koe, ka harikoa, ka pumau te hinengaro , ā, ka taea e koe te arotahi. Heoi, ki te heke iho tēnei taumata serotonin, ka puta pea ngā raruraru hinengaro pēnei i te pouri me te manukanuka . I mōhio koe he maha ngā rongoā mō ngā mate pēnei i te pouri me te manukanuka e mahi ana mā te whakanui ake i ngā taumata serotonin i roto i te roro?

Āwhina ki te nakunaku

Kua kōrero kē ahau i mua ko te nuinga o te serotonin i roto i ō tātou tinana kei roto i ō tātou whekau. Koia te take e āwhina ai te serotonin ki te whakahaere i te tukanga nakunaku me te tiaki i ō tātou whekau. Whakaarohia, ki te kai koe i tētahi mea kino, ki te uru rānei tētahi mea paitini ki roto i tō tātou puku, ka taea e ō tātou whekau te whakanui ake i te tukunga o te serotonin me te āwhina i a tātou ki te tango wawe i aua mea mai i ō tātou tinana. Waihoki, he iti noa te mahi a te serotonin ki te whakaiti i tō tātou hiahia kai ina kai tātou.

E pā ana ki te whakapairuaki

Kua pāngia koe e te whakapairuaki? Kei roto hoki te serotonin i tēnei. Ka puta te whakapairuaki ina tukuna te serotonin i roto i te puku i te tere o te nakunaku. Ina haere tēnei karere matū ki te roro, ka pāngia tātou e te whakapairuaki. He maha ngā rongoā e tohua ana hei whakaiti i te whakapairuaki me te ruaki e aro ana ki ngā kaiwhakawhiwhi serotonin motuhake i roto i te roro.

Pānga ki te moe

He mea nui te moe pai mō te oranga hauora. Ko te kounga o tō moe, arā, te pai me te roa o tō moe, ka pāngia e te serotonin, me te dopamine (tētahi atu neurotransmitter). Ehara i te mea koinā anake, engari me hiahia hoki te roro ki te serotonin hei hanga i te melatonin, he homoni e whakahaere ana i te huringa moe-ara.

Hei whakaora i ngā patunga

Ina pāngia koe e te motu iti, ka mutu te toto i muri i tētahi wā. Koinei te wāhi e āwhina ai te serotonin. Ka tukuna te serotonin mai i ngā pereti toto i roto i ō tātou toto, hei āwhina i te whakaora i te patunga. Ka meinga hoki e ia ngā oko toto iti (arterioles) i roto i te tinana kia whakawhāiti, ka whakaiti i te rere o te toto, ā, ka āwhina i te toto kia piri. He tukanga tino nui tēnei i roto i te whakaora patunga.

Mō te hauora o te wheua

Ka taea hoki e ngā taumata serotonin te āwhina i te pupuri i te kaha o ō tātou wheua. Engari koinei te mea. Ki te piki tika ngā taumata serotonin i roto i te puku, kua kitea ka taea e ia te arahi ki te ngoikore o ngā wheua, ngā whati, me ngā mate pēnei i te osteoporosis . Nō reira ko te taurite te mea nui.

Mō te hauora ā-ira tangata

Ka pāngia hoki te hiahia moepuku e te serotonin me te dopamine. He mea tino uaua ēnei, ā, he hononga tetahi ki tetahi.

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He aha te mea ka tupu mēnā ka heke te taumata o te serotonin?

Kua mārama pea koe ki te hiranga o te serotonin. Whakaarohia ngā raruraru ka puta mai mēnā ka heke te taumata o tēnei serotonin i roto i te tinana. Ka taea te hono atu i te korenga o te serotonin ki ngā mate maha. Anei ētahi tauira:

• Te pouri me ētahi atu raruraru wairua
• Manukanuka
• Ngā raruraru moe
• Ngā raruraru nakunaku
• Ngā whakaaro, ngā whanonga rānei e whakamomori ana
• Mate Whakahāwea-Ārai (OCD)
• Te Mate Auau i Muri i te Whara (PTSD)
• Ngā mate pāwera
Te mate hinengaro
• Ngā momo mataku

Engari, kotahi te mea hei maumahara, kei te ako tonu ngā kaipūtaiao i te nui o ngā mea mō te serotonin me tōna pānga ki te mate. Nō reira, kāore i te tino mārama ko te korenga o te serotonin te take o ēnei mea katoa, engari he hononga nui kei reira.

He aha ngā take o te iti o te serotonin?

Ehara i te mea kotahi anake te take e heke ai ngā taumata o te serotonin. He maha ngā āhuatanga e puta ai. I roto i te hangarau, ka heke pea ngā taumata o te serotonin nā:

• Kāore e nui te serotonin e hangaia ana e tō tinana.
• Kāore tō tinana e whakamahi tika ana i te serotonin. Tērā pea ka puta tēnei mena kāore i te nui ngā kaiwhakawhiwhi serotonin i roto i tō tinana, mena rānei kāore ngā kaiwhakawhiwhi kei a koe e mahi tika ana.

Me pēhea te whakanui ake i ngā taumata serotonin?

Āe, ko te pātai inaianei, ki te iti te serotonin, me aha tātou hei whakapiki ake? Waimarie, he iti noa ngā mea ka taea e tātou te whakamātau.

Ngā kai kei roto ko te tryptophan

Kia mahara ki taku kōrero i mua ake nei, ko te serotonin he mea hanga mai i te waikawa amino tryptophan? Nō reira, ka taea e koe te whakanui ake i ō taumata serotonin mā te kai i ngā kai kei roto te tryptophan. He aha ēnei kai?

• Hāmana
• Ngā hua manu
• Tīhi
• Turkey
• Tōfu
• Paināporo
• Ngā nati, ngā ōti me ngā purapura

Engari anei te mea. Kāore te kai i ngā kai kei roto te tryptophan e whakapiki aunoa i ngā taumata serotonin. He tukanga uaua tēnei. Me whai warowaihā ō tātou tinana hei tuku i te insulin. Ko te insulin te mea e āwhina ana i te mimiti o ngā waikawa amino. Kātahi, ahakoa ka uru te tryptophan ki roto i te toto, me whakataetae ki ētahi atu waikawa amino kia mimiti ki roto i te roro. Kei te rangahau tonu ngā kaipūtaiao i tēnei, me pēhea te whakanui ake a ngā kai kei roto te tryptophan i ngā taumata serotonin.

Te mārama o te rā

Kei te maumahara koe i te wā e pōrearea ana tō wairua, inā koa i ngā wā pōuri rawa o te tau? Ko te mate pānga o te wā (SAD) te ingoa. Ko te kore e whiwhi i te nui o te rā te take. Ngāna kia whiwhi i te iti rawa 10-15 meneti o te rā i te rā. Ehara i te mea ka whakanui noa i te serotonin, engari ka whakanui hoki i ngā taumata huaora D. Mena kei te noho koe i tētahi rohe he iti te rā, whakaarohia he mea pēnei i te whakaora mārama.

Ngā Tāpiringa

E kiia ana hoki ko ētahi tāpiringa kai me ngā tāpiringa otaota ka whakanui ake i ngā taumata serotonin.

• Ngā tāpiringa kai: Tryptophan, probiotics, me SAMe.
• Ngā tāpiringa otaota: Ngā mea pēnei i te ginseng, te wort o St. John, te rue Syrian, me te natimaka.

Engari me kōrero koe ki te tākuta i mua i te whakamahi i aua tāpiringa, nā te mea kāore e whai hua mō te katoa, ā, ka pā mai pea ngā pānga taha.

Te whakakori tinana me te oranga hinengaro

Kua whakamātauhia te whakanui ake i ngā taumata serotonin mā te whakakori tinana auau. Tata ki te 30 meneti, e rima ngā rā o te wiki.He mea pai te mahi whakakori tinana ā-hauora, me te whakangungu kaha i ngā rā e rua o te wiki, hei whakapai ake i te wairua me te hauora o te ngākau. Waihoki, mā te whakaiti i te ahotea ka āwhina i te whakataurite i ngā taumata serotonin. Ka taea e ngā mahi pēnei i te whakaaroaro me te yoga te āwhina i tēnei.

Ngā rongoā e whakanui ana i ngā taumata serotonin

Nā te mea he maha ngā mate e pā ana ki te serotonin, kei te whakawhanakehia e te umanga rongoā ngā rongoā e aro ana ki ngā kaiwhakawhiwhi serotonin, ki ngā kaiwhakawhiwhi serotonin rānei. Anei ētahi o ngā rongoā matua e whakanui ana i ngā taumata serotonin:

Ko ngā momo rongoā ārai pouri rerekē e mahi ana mā te aukati i te tangohanga me te hangarua o te serotonin, ka waiho he nui ake te serotonin i roto i te roro. Koinei ngā momo rongoā e mahi ana pēnei:

• Ngā Aukati Whakahoki Anō o te Serotonin (SSRI) (hei tauira, Paroxetine [Paxil®])
• Ngā Ārai Whakahoki Anō o te Serotonin-Norepinephrine (SNRI) (hei tauira, Venlafaxine [Effexor®])
• Ngā rongoā ārai pouri Tricyclic (TCA) (hei tauira, Amitriptyline [Elavil®])

Ko tētahi atu momo rongoā ārai pouri ko ngā monoamine oxidase inhibitors (MAOIs) (hei tauira, Phenelzine [Nardil®]). Ka mahi ēnei mā te aukati i tētahi whākōkī e wawahi ana i te serotonin.

Hei tāpiritanga, he maha atu anō ngā rongoā e whakanui ana i ngā taumata serotonin. Hei tauira, ko ngā triptans mō te ānini, ngā rongoā whakamamae opioid, ngā rongoā maremare kei roto te dextromethorphan, me ngā rongoā ārai-whakapaipai.

Ko te mea nui rawa atu, kaua rawa e whakamahia tetahi o ēnei rongoā, kaua e whakarerekē i te horopeta, kaua hoki e mutu te tango i aua rongoā me te kore he tohutohu hauora. Ka pā mai pea ngā raruraru nui ki a koe mēnā ka pērā koe.

Ngā raruraru i puta mai i te pikinga o te serotonin

Pērā i ngā raruraru ka puta mai ina heke te taumata o te serotonin, ka pērā anō te pikinga tika o ngā taumata o te serotonin. Ka kiia tēnei ko te mate serotonin . Ka puta tēnei i te nuinga o te wā ina whakanuia te horopeta o te rongoā whakanui serotonin, ina tangohia rānei tētahi atu rongoā whakanui serotonin i taua wā anō.

Ko ngā tohu matua o tēnei ka taea:

• Wiri
• Te werawera nui
• Pōhēhētanga
• Te kore okiokinga
• toto toto tiketike
• Te wiri o te uaua
• Korere

Ki te haere whakamua te mate, ka puta pea ngā tohu kino pērā i te kirika nui, te haurangi, te ngaronga o te māramatanga, me te ohorere o te ngakau .

He mate morearea te Serotonin Syndrome. Mēnā he kino rawa, ka mate pea mēnā kāore e kitea, e rongoā wawetia rānei.Nō reira, he mea nui kia mōhio koe ki tēnei ina tīmata koe i tētahi rongoā hou, inā koa tētahi e pā ana ki te serotonin.

He aha te rerekētanga i waenga i te serotonin me te dopamine?

Ina kōrero koe mō te serotonin, kua rongo pea koe i te dopamine (e mōhiotia ana ko te neurotransmitter). He neurotransmitters ngā mea e rua, arā, he matū e kawe ana i ngā karere i waenga i ngā io. E kiia ana hoki ēnei ko ngā 'hormone harikoa' nā te mea e pā ana ki tō tātou wairua me te harikoa.

• E pā ana te Serotonin ki te harikoa, te arotahi, me te marino.
• E pā ana te dopamine ki te utu me te hihiri.

E pā ana ēnei e rua ki ngā mate hinengaro pērā i te pouri.

Engari he rerekētanga anō hoki i waenganui i ngā mea e rua. Ko te dopamine te kaiwhakahaere o ngā nekehanga me te taunga o ō tātou tinana. Ka āwhina te serotonin ki te whakahaere i te nakunaku, te mahi a te puku, me te hiahia kai. Ina meinga tātou e te dopamine kia hiakai, ka whakaitihia taua kare e te serotonin. Ko te nuinga o te dopamine e rongoatia ana i roto i te roro, ko te serotonin ia e rongoatia ana i roto i ngā whekau.

I ētahi wā ka mahi tahi ēnei neurotransmitters e rua ki te pupuri i te taurite matū o te tinana. I ētahi wā ka hua ake te kore taurite o tētahi i te nui rawa o te whakaputanga o tētahi. Mēnā ka whakanuia, ka whakaitihia rānei tētahi o ēnei e rua, ka puta pea ngā tohu ā-tinana, ā-hinengaro hoki.

Hei whakamutunga, kia mahara

Āe, kua maha ngā kōrero mō te serotonin i tēnei rā, kāore? E kite ana koe, he neurotransmitter te serotonin e whai wāhi nui ana ki ngā mahi nui o te tinana, tae atu ki te wairua, te moe, te hiahia kai, te manukanuka, te nakunaku, te toto totoka, me te hiahia moepuku .

Mena he mate hauora tōu e pā ana ki te serotonin, e pāngia ana rānei e taua mate, he mea tino nui kia kōrero koe ki tō tākuta mō taua mate, kia ako hoki i ngā mea katoa e hiahia ana koe kia mōhio mō te serotonin.

Hei karo hoki i ngā panonitanga o ō taumata serotonin, me te whakaiti i te tūponotanga o ngā taunekeneke rongoā, kaua e mutu te tango i tētahi rongoā, kaua e whakarerekē i te horopeta, kaua hoki e tīmata i tētahi tāpiringa kai hou, tāpiringa otaota rānei, me te kore e kōrero tuatahi ki tō tākuta. Me whai tonu i ngā tohutohu a tō tākuta. Kātahi ka taea e koe te noho hauora me te harikoa!