Serotonina (La hormona de la felicidad)

¿Qué es la serotonina? ¿Cómo se sintetiza?

A la serotonina se la denomina hormona de la felicidad. Realmente es un neurotransmisor y es responsable de que sintamos una sensación de bienestar. Se crea a partir de un aminoácido (parte básica de una proteína), el triptófano y éste sólo puede ser absorbido por el cerébro cuando se combina con carbohidratos que son convertidos en azúcar en el intestino.

Cuando consumimos una dieta rica en carbohidratos se va a segregar insulina, lo que conlleva a una disminución de glucosa en sangre y un mayor transporte de aminoácidos hacia las células a excepción del triptófano (que va unido a albúmina en un alto porcentaje); así al haber una cantidad elevada en sangre se consigue una mayor absorción por parte del cerebro y una mayor formación de Serotonina, lo cual conduce a una sensación de bienestar.

 

¿Qué función tiene la serotonina?

La serotonina regula el apetito, el estado de ánimo, el sueño y juega un papel muy importante en la regulación de la digestión, temperatura corporal, densidad ósea, etc.

 

¿Qué ocurre si tengo niveles bajos de serotonina?

  • Se tienen problemas digestivos ya que REGULA LA DIGESTIÓN
  • Aumenta el pesimismo ya que REGULA LOS ESTADOS EL ESTADO DE ÁNIMO
  • Se tienen altos NIVELES DE ANSIEDAD Y AGRESIVIDAD
  • Disminuye el DESEO SEXUAL
  • Se DUERME PEOR
  • Surgen problemas de TEMPERATURA CORPORAL (mucho calor o mucho frío).

 

¿Qué alimentos contienen triptófano de forma natural?

Estos alimentos al contener triptófano en cantidades elevadas aumentan los niveles de serotonina. Entre ellos están las nueces, el pollo, el pescado, el pavo, el queso, los huevos, la soja, las semillas de calabaza, los cacahuetes. No obstante tienen que acompañarse de ácidos grasos, omega 3, magnesio y zinc, por tanto es necesario combinarlos con verduras, plátanos o legumbres.

 

¿Cómo puedo subir mis niveles de serotonina de forma natural?

Básicamente llevando unos hábitos de vida saludables y una alimentación equilibrada. Aquí van unos cuantos consejos:

  • Aumentando el consumo de proteínas, vegetales, cereales integrales y frutos secos.
  • Pasando más tiempo al sol (helioterapia).
  • Haciendo ejercicio de forma regular.
  • Realizando actividades placenteras como compartir tiempo con la familia y amigos.
  • Durmiendo lo suficiente (de 7 a 8 horas mínimo)

 

¿Qué ocurre si tengo exceso de serotonina?

Demasiada serotonina causa una variedad de síntomas que pueden ser leves (escalofríos y diarrea, insomnio) o graves (rigidez muscular, fiebre y convulsiones). El síndrome serotoninérgico grave puede ser mortal si no se trata.

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