幸せホルモン セロトニンの大きな関係 梅雨のイライラを解消したい!! 

イライラは幸せホルモン セロトニンが大きく関係している!!

 

 

先日、寝る時間になっても、それまで何度も寝時間だよと伝えていたのに

一向に寝ようとしないで遊んでいる子供達にとうとう雷を落としてしまいました。

怒鳴り声が近所に声が聞こえていたかも、、

怒る事はもちろん日々あるのですがブチ切れてしまったのです、、

 

その日はなんだか体調もスッキリしなくて一日モヤモヤしていました。

よく考えると毎年この時期になると私はどよーんとしている、、

梅雨の低気圧、寝不足などかからくるイライラも関係しているのかなと思いました。

そこで何か解消法はないか、、色々調べて日常でできる事はやってみようと思いました。

「セロトニン」の材料「トリプトファン」をとり入れよう!

 

毎日の生活で作られる神経伝達物質「セロトニン」が不足することで

イライラしてしまう原因があるようです。セロトニンは幸福のホルモンとも言われており

精神の安定、睡眠に大きくかかわっている神経伝達物質です。

セロトニンは朝起きてから作られ始め、太陽が落ちて暗くるころまでおよそ15時間くらい作られるようです。

 

そのセロトニンの材料になる「トリプトファン」は体の中で作られることのない

必須アミノ酸で普通に太陽の光を浴びることでも取れるようです。

普通に栄養のバランス良く食事をしていれば問題ないようですが不足してしまうと

通常では対処できることにも悲観的になってストレスになったり疲れやすくなったり寝つきが悪くなるそうです。

最近は梅雨で雨が多く太陽を浴びる部分は減っていたかもしれません、、

 

トリプトファンが多く含まれる食べもの

穀類、いも類、豆類、ナッツ類、チーズ、牛乳・ヨーグルトなどの乳製品。

その他はごま、ピーナッツ、卵、バナナにも含まれています。

また、肉や魚にもトリプトファンが多く含まれますが、

植物性たんぱく質から摂る方が良いそうです。

でも動物性たんぱく質も「炭水化物(穀類、いも類、果物など)」と

「ビタミンB6」を一緒に摂ると脳内でのトリプトファンが作られやすくなるそうです。

バランスよく食事をすることで、必要とされるトリプトファンは摂取できるようです。

 

ビタミンB6を意識してトリプトファンが含まれるものと合わせてとっていた事がなかったので実践しようと思います!

トリプトファンとビタミンB6を含む材料を一緒に

ニンニク、トウガラシ、カレー粉、ドライバジル

 

食欲がアップされる材料ばかりですね!!

ビタミンB6を含むものと一緒に調理するのがおすすめでそれも含め朝でも食べれそうなものを自分なりに探してみると・・

      • 豆腐のドライカレー :レシピ https://cookpad.com/recipe/5026978 (これは前日に作ったものを朝食にできる)
      • バナナシェイクきな粉入(バナナはトリプトファンもビタミンB6もどちらも豊富です)
      • 朝からショウガたっぷりのせた冷ややっこ
      • カレー味の野菜スープ大豆いり:レシピ https://cookpad.com/recipe/4931239
      • 朝にナッツをそのまま食べる
      • トマトとズッキーニのバジルのコロコロサラダ:レシピ https://cookpad.com/recipe/5140721

(子供が食べてくれるかわからないけど挑戦してみようチーズもいれて(;^ω^))

 

クックパッドなどで探してみて、こんな感じのレシピだったら自分でも頑張れそうです。

もちろん毎日全部ではなく一つでも取り入れる!

明日から頑張ってみることに。

探してみると自分が朝ごはんに食べていなかったものが色いろ出てきました。

買い物する時点で意識して材料を買いわすれないようにしなくては!!

生活でセロトニンを増やす方法

太陽の光を浴びる(これが梅雨の時期はどうしても減りますね・・)

リズム運動(ダンスやガムを20分以上噛むでも良いらしい!)

複式呼吸

ウォーキング

歌う(カラオケなど)

よく噛む

グルーミング(ペットなどとふれあう)

スキンシップ

リラックスした状態でのおしゃべり

 

最近なんだか忙しくてできていないことたくさんあります、、

特に車ばかり使ってしまって全然歩いていないです、、反省。

子供とのスキンシップも次女は自分から来てくれるので自然とスキンシップできていますが

最近上のお姉ちゃんは全然してあげていないかも、、

こんなことでも増やせるならやらなくてはですね!

サプリで摂るのも効果的

 

セロトニンがとれるサプリが色いろ市販で出ているようです。

こういったものに頼るのも手軽な一つの方法だと思います。

サフランタイム

➡詳しく見てみる

ぬるめのお湯に入って寝つきを良くする

 

夏に近づくとシャワーだけになりがちですが、湯船につかる方が良いそうです。

時間は長くても20分~30分くらいを目安でお風呂の温度は体温が上がりすぎないよう

37度~40度がおすすめだそうです。

 

熱いお湯につかってしまう事で、交感神経が活発化してしまい寝付きを悪くする原因となるようです。

寝る1~2時間前には入浴を済ませ炭酸浴などもおすすめです。

 

調べてみて感想

 

色々自分は日頃の生活で出来ていないことがあるなとあらためて実感しました。

最近シャワーだけになってましたし、、梅雨は勝手に決めつけていた低気圧だけではなく

ちゃんと神経からくる問題があるのだと再確認です。

もし必要以上にイライラしたりネガティブになってしまった時はもっとひどくなる前に

食事、睡眠、生活をぜひ振りかえってみる事をおすすめします!

自分にできることからイライラ軽減対策すすめてみましょう。

 

 

 

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