幸せホルモン"セロトニン" 自分で増やす5つの方法_ 不眠解消! 集中力UP! うつ病克服【医師解説】
Summary
TLDRThe video script features a conversation with a practicing obstetrician-gynecologist, Dr. Chieko, discussing the impact of serotonin, known as the 'happiness hormone,' on mood and mental health. She explains that serotonin, a neurotransmitter, plays a crucial role in mental stability and well-being, and its levels can be naturally increased through various methods. The video outlines five scientifically proven strategies to boost serotonin levels: engaging in exercise, receiving massages, getting sunlight exposure, managing diet to include tryptophan-rich foods, and practicing meditation. These methods are aimed at improving mental health and overall mood, with the potential to alleviate symptoms of stress, anxiety, and depression. The summary encourages viewers to try these strategies and incorporate them into their daily lives for better mental well-being.
Takeaways
- 👩⚕️ Dr. Chieko, a practicing obstetrician-gynecologist, discusses how women may feel down during their menstrual cycle due to hormonal changes, including a drop in serotonin levels.
- 🌟 Serotonin, often referred to as the 'happiness hormone', plays a crucial role in mental stability and well-being, and is naturally produced in the body.
- 💪 Exercise is a scientifically proven strategy to increase serotonin levels, with as little as 10 minutes of activity potentially improving mood for up to 12 hours afterward.
- 🤸♀️ Engaging in rhythmic exercises like walking can further promote serotonin secretion, and doing so with a partner can also increase oxytocin, the 'love hormone'.
- 🧘♂️ Massage therapy has been shown to reduce stress hormones like cortisol and increase serotonin levels, providing both physical and mental health benefits.
- ☀️ Sunlight exposure is important for serotonin production, with recommendations to get sunlight within the first 30 minutes of waking up, especially during seasons with shorter daylight hours.
- 🍽️ Diet plays a role in serotonin levels, as it is derived from the amino acid tryptophan, found in foods like fish, dairy products, soy products, and some vegetables.
- 🧘♀️ Meditation has been linked to lower blood pressure and increased serotonin levels, with studies suggesting that even 10 minutes a day can be beneficial for mental health.
- 🧠 Both men and women can experience serotonin-related mood changes, but it's noted that men naturally produce serotonin about 50% more than women.
- 🌞 Seasonal affective disorder, or winter depression, is associated with reduced serotonin levels due to less sunlight exposure during the winter months.
- 📈 Incorporating the suggested strategies into daily life can help improve mental health and overall well-being by naturally increasing serotonin levels.
Q & A
What is the role of serotonin in the human body?
-Serotonin is a neurotransmitter that contributes to mental stability and a sense of well-being. It activates the brain and is sometimes referred to as the 'happiness hormone.'
How does exercise affect serotonin levels?
-Exercise not only releases endorphins that improve mood but also triggers the secretion of serotonin and dopamine, which can keep one in an elevated mood for up to 12 hours after a workout.
What type of exercise is particularly beneficial for serotonin production?
-Aerobic exercises, such as walking or any rhythmic activity, are said to particularly promote serotonin secretion.
How can massage influence serotonin levels?
-Massage therapy has been shown to reduce cortisol, a stress hormone, by up to 53% and increase serotonin levels, which can help alleviate feelings of depression or anxiety.
Why is sunlight exposure important for serotonin levels, especially during certain seasons?
-Sunlight exposure is crucial for serotonin production, and during autumn and winter, when daylight hours decrease, serotonin levels can drop, leading to a higher risk of seasonal affective disorder.
What is the recommended duration for sunlight exposure to support serotonin levels?
-It is recommended to get sunlight exposure for about 15 to 30 minutes within the first 30 minutes of waking up to support serotonin production.
Which foods are rich in tryptophan, an amino acid necessary for serotonin production?
-Foods rich in tryptophan include fish like bonito and tuna, dairy products such as milk and cheese, soy products like natto and tofu, and certain types of nuts.
How does meditation impact serotonin levels and mental health?
-Regular meditation has been shown to lower blood pressure and increase serotonin levels, which can help alleviate symptoms of depression.
What is the suggested duration for daily meditation to see mental health benefits?
-A daily meditation of 30 minutes is suggested, but even starting with 10 minutes can help reduce stress.
Why are men said to have a higher capacity to produce serotonin than women?
-Men are believed to have a higher capacity to produce serotonin by about 50%, which is thought to be related to differences in male and female hormones.
What is the connection between serotonin levels and premenstrual syndrome (PMS) in women?
-A drop in serotonin levels is associated with the onset of PMS, which can cause feelings of depression and mood swings in women before their menstrual period.
What are some symptoms that can occur when serotonin levels are low?
-Low serotonin levels can lead to symptoms such as fatigue, irritability, decreased motivation at work, and insomnia.
Outlines
😀 Boosting Serotonin Levels for a Better Mood
The first paragraph introduces Dr. Chieko, an active obstetrician-gynecologist, who discusses the common struggles women face before and after their menstrual cycle, such as feeling down or getting upset over minor issues. She suggests that while many might wish for a 'magical supplement' to improve their mood, there are actually natural ways to increase serotonin levels in the body. Serotonin, often referred to as the 'happiness hormone', plays a crucial role in mental stability and well-being. The paragraph outlines five scientifically proven strategies to increase serotonin levels, including exercise, which not only releases endorphins but also other neurotransmitters like serotonin and dopamine. It emphasizes the importance of engaging in enjoyable physical activities, particularly rhythmic ones like walking, which can promote serotonin secretion.
🌞 Enhancing Serotonin Through Daily Habits
The second paragraph continues the discussion on serotonin and its impact on mental health. It covers additional methods to increase serotonin levels, such as receiving massages, which can reduce stress hormones like cortisol and increase serotonin, as evidenced by a study involving approximately 500 participants. The paragraph also highlights the importance of sunlight exposure, especially during seasons with shorter daylight hours, as reduced sunlight can lead to lower serotonin levels and seasonal affective disorder. It recommends getting sunlight within the first 30 minutes of waking up for 15 to 30 minutes. Furthermore, the paragraph discusses the role of dietary management in serotonin production, emphasizing the need for the amino acid tryptophan, which is found in foods like fish, dairy products, soy products, and some vegetables. Lastly, it mentions the benefits of meditation in increasing serotonin levels and reducing blood pressure, with studies showing that even 10 to 30 minutes of daily meditation can lead to improvements in mood and mental health.
Mindmap
Keywords
💡Serotonin
💡Exercise
💡Massage
💡Sunlight Exposure
💡Diet Management
💡Meditation
💡Stress
💡Premenstrual Syndrome (PMS)
💡Dopamine
💡Endorphins
💡Tryptophan
💡Oxytocin
Highlights
The video introduces five scientifically proven strategies to increase serotonin levels naturally.
Serotonin is known as the 'happiness hormone' and plays a crucial role in mental health and well-being.
Exercise, including any type that one enjoys, can lead to increased serotonin levels and improved mood.
Aerobic exercises like walking can particularly promote serotonin secretion.
Massage therapy has been shown to reduce stress hormones and increase serotonin levels.
Exposure to sunlight, especially within the first 30 minutes of waking, can help prevent serotonin decline.
Dietary management is essential as serotonin is partly created from the amino acid tryptophan, found in foods like fish, dairy, and soy products.
Meditation has been proven to lower blood pressure and increase serotonin levels.
A 30-minute daily meditation can significantly improve symptoms of depression.
Famous personalities like Masayoshi Son and Steve Jobs have incorporated meditation into their routines with great effects.
The video suggests starting with 10 minutes of meditation if 30 minutes seems too challenging.
Increasing serotonin naturally can lead to a more cheerful and stable mental state.
Men are said to have a higher capacity to produce serotonin by about 50% more than women.
Serotonin levels are believed to drop before menstruation in women, leading to feelings of depression.
A deficiency in serotonin can cause symptoms such as fatigue, irritability, decreased motivation, and insomnia.
Serotonin is not only found in the brain but also predominantly in the gut, highlighting its complex relationship with mental health.
The video encourages viewers to try incorporating one or more of the suggested strategies into their lives for improved mental well-being.
Subscribing to the channel is encouraged as it serves as motivation for the content creator.
Transcripts
皆さんこんにちは現役産婦人科医師のまま
女医ちえ子です
生理前後でなんだか鬱々とする仕事でヘマ
をしてなんだか落ち込んじゃう
彼氏と喧嘩して気分が優れないなどなど
生きていると何かしらトラブルでづらい
なぁって思うことありますよねそんな時は
一気に気分を晴らしてくれる魔法のサプリ
があればいいのになんて思ったりしません
か
はいありますねなんて言ったらちょっと嘘
くさい感じがしますが実はそんなマフをの
サプリみたいなものあなたの中にもあるん
ですね皆さんも聞いたことがあるかもしれ
ない性労働党に運っていう神経伝達物質
です
このセロトニン
幸福ホルモンとも呼ばれたりするんですが
このセロトニンを増やすことが出来ればご
機嫌に過ごせる日が増えるかもしれないっ
ていうところで今日はこのセロトニンの
増やし方を5つご紹介していきたいと
おもいます
チャンネル登録いただけると励みになり
ますのでよかったらポチっとお願いします
[音楽]
査定幸福ホルモンのセロトニン
脳内の神経伝達物質のひとつですね
セロと兄は精神の安定や安心感
球の回転を良くしてくれるなど脳を活発に
働かせる鍵ともなる物質です
国民ストレスに対してはかなり効果的に
働いてくれます
あなたの体の中でも自然に作られるので
精神安定剤みたいな役割をしてくれるん
ですね
ちなみに男性は女性よりも約50%くらい
するボニーを作る能力が高いと言われてい
ます
女性ホルモンとの関係性も指摘されていて
女性ば生理前に pms えっ k 枚
症候群として何らか鬱々とした気分になっ
てしまうっていうのはセロトニンが低下
するからだとも言われています
セロトニンが不足してしまうと疲労や
イライラ感仕事への意欲低下や不眠などの
症状をきたしてしまいます
脳と腸を住処とする神経伝達物質で
メンタルヘルスと複雑に関連しています
でもこのセロトニンの量を自然に増やして
メンタルヘルスの調子を整えることは可能
なんですね
ここからはセロトニンの量を増やすことが
科学的に実証された戦略をご紹介していき
ます
[音楽]
一つ目がエクササイズです
ご存知の通り運動するとエンドルフィンが
分泌されて気分は上がりますね
でもエクササイズ2の体内では
エンドルフィンだけではなくって筋肉の
痛みを抑えて体を運動に熱中させる
セロトニンやドーパミンなどの神経伝達
物質が大量に分泌されるんですねある研究
によるとフィ10分でも運動すればその後
の12時間大気分上々の状態で過ごせると
報告されていたりします
どんなエクササイズでも大丈夫ですが
ポイントは自分が楽しめるタイプの運動を
選ぶということですね
楽しめないワークアウトをしていても気分
が良くなるわけないですもんね
でも中でも特に泉かるな運動ではより
セロトニンの分泌が促されると言われてい
ます
なのでウォーキングなど一定のリズムを
刻むような運動を反復して行うといいです
ね
パートナーがいたら一緒に楽しむのもお
すすめです
ほどよい運動は程よい疲れをもたらして
くれるのでメンタルにとっても大切な良質
まあ睡眠を促すことにもつながりますね
二つ目がマッサージです
マッサージをされることによって鬱々とし
た気分が解消されるんですね
うつ病か不安神経症のいずれかをはすらう
成人の男女とほども約500名を対象とし
た研究では
マッサージ療法によって被験者の
コルチゾールって言うストレスホルモンの
量をが最大で53%も減ってセロトニンの
量が増加したっていうことが報告されてい
ます
もしカップルや夫婦などお互いに
落ち着ける相手にマッサージをしてもらう
と以前にご紹介した愛情ホルモンの
オキシトシンの分泌も促されるので効果
倍増かもしれないですね2
続いてが日光浴です
これからの季節は日照時間が短くなって
くるのでちょっと気をつけたい時期ですよ
ね
秋から冬にかけて日光を浴びる時間が減っ
てセロトニンが低下しやすい時期になって
きます
うつ病でも季節性の情動障害といって冬季
うつ病とも呼ばれるものがあります毎年冬
になるとう2した症状が出てしまうって
いうものですねこれは日照時間が少なく
ないてしまうことが影響していると言われ
ています
オススメとしては起きてから30分までに
2個を浴びることです
セロトニンは曲げに増えるわけではない
ですので1日15分から30分くらいいい
肉を浴びるようにするといいですね
4つ目が食事管理です
セロと兄はポリープとファンっていう必須
アミノ酸の1種から造られます
このトリプトファン
人間の体内では作られないですので食事で
摂取することが必要です
トリプトファンが含まれる食品としては
カツオやマグロ
牛乳やチーズなどの乳製品
納豆や豆腐などの大豆製品
夏類なんかがありますね
せロドニーは脳だけではなく大部分は超に
存在しているんですね
5つ目が瞑想することですね
これまでの研究で定期的に瞑想することは
血圧を下げてセロトニンの量を増やすこと
がわかっているんですね
しかもベイロンずホプキンス大学の論文に
よると1日だった30分の迷走でうつ病の
症状は快方に向かうって報告されています
著名人でも孫正義氏やスティーブジョブズ
氏が瞑想を取り入れていて大きな効果を得
ていると言います1日30分は無理って
言う人はまずは1日10分程度の迷走で
ストレスを軽減してみましょう
というところで今日は幸福ホルモン
セロトニンについての話をしていました
フェだと人を増やすための5つの項目
何か自分で試せそうなものがあれば試せ
そうなものから是非生活に取り入れて
いただけるといいだと思います
というところで最後までご視聴いただき
ありがとうございました
それでもまた別の動画でお会いしましょう
さいばーい
ん
ん
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