Selfcare - ein Wort, dass uns allen immer wieder begegnet und das nicht aktueller sein könnte. Und wer nicht zum ersten Mal auf meinem Blog ist, der weiß: Eigentlich dreht sich hier alles um Selfcare. Denn happy mood food ist genau das: Essen, das dich mit allem versorgt, was du zum glücklich sein brauchst. Aber manchmal ist gutes Essen nicht alles. Denn während mir so etwas Leckeres wie die heutigen Erdnussbutterwaffeln (zu denen wir aber später kommen) in der Regel ein Lächeln aufs Gesicht zaubern, gibt es Zeiten, da reicht das nicht.
Ich verrate ja kein Geheimnis, wenn ich euch erzähle, das depressive Verstimmungen, ja sogar Depressionen zu meinem Leben gehören. Da dies nicht erst seit gestern so ist, habe ich auch bereits einen ziemlich guten Weg gefunden, damit umzugehen. Und dieser beinhaltet unter anderem 5-HTP. Im Gegensatz zu vielen verschreibungspflichtigen Medikamenten ist diese Nahrungsergänzung rein natürlich. 5-HTP, oder 5-Hydroxytryptophan, ist die direkte Vorstufe des Serotonin und wird aus den Samen der afrikanischen Schwarzbohne (Griffonia Simplicifolia) gewonnen.
5-HTP, Tryptophan und Serotonin
Serotonin ist für uns von unglaublicher Bedeutung. Unter einem Serotoninmangel versteht man eine zu niedrige Konzentration des Botenstoffs Serotonin im Gehirn. Serotonin beeinflusst und reguliert unsere Stimmung und vermittelt Entspannung und Wohlbefinden. Nicht selten wird Serotonin auch als „Glückshormon“ bezeichnet. Außerdem fördert Serotonin den Schlaf. Denn befindet sich zu wenig Serotonin (auch "das Wachhormon" genannt) im Körper, kann nicht ausreichend Melatonin (das "Schlafhormon") gebildet werden. Serotonin beeinflusst außerdem den Appetit und hemmt Schmerzen.
Aber wie gelangt Serotonin nun in den Körper?
Da wird die Sache etwas kompliziert, denn das benötigte Serotonin muss vom menschlichen Gehirn selbst synthetisiert werden. Du kannst Serotonin also nicht einfach einnehmen und alles ist gut. Da ist unser Körper "wählerisch". Ausgangsstoff für Serotonin ist die essentielle Aminosäure Tryptophan. Diese wiederum kann nicht selber vom Körper produziert werden, sondern muss über die Ernährung zugeführt werden. Aber um eine ausreichende Menge Serotonin produzieren zu können, müssen diverse Voraussetzungen erfüllt werden:
- Regelmäßig unbehandelte Lebensmittel mit einen hohen Tryptophangehalt verzehren (z. B. Bananen, Sojabohnen, Linsen, Erbsen, Cashews, Erdnüsse).
- Den täglich zugeführten Eiweißgehalt dem aktuellen Verbrauch anpassen.
- Genug Aufenthalte im Freien, um eine ausreichende Versorgung mit Tageslicht zu erhalten.
(Stichwort: Vitamin D)
Voraussetzung für den Umbau von Tryptophan zu Serotonin ist dann allerdings noch die Überwindung der Blut-Hirn-Schranke. Und da beißt sich die Katze in den Schwanz, denn eine eiweißreiche Ernährung enthält zwar viel Tryptophan, aber die anderen Aminosäuren konkurrieren auch mit dem Tryptophan um den Eintritt ins Gehirn. Oft erreicht somit nicht genug Tryptophan seinen Bestimmungsort.
5-HTP: der leichte Weg zu mehr Serotonin
Deshalb verwende ich schon lange und gern 5-HTP. Denn das ist sozusagen "the easy way out". 5-HTP ist die direkte Vorstufe von Serotonin und es braucht nur noch einen Schritt zur Umwandlung. Während Tryptophan im Körper noch eine Menge anderer Funktionen hat, gibt es bei 5-HTP nur eine Aufgabe: die Umwandlung in Serotonin. Und so sollen nahezu 100 Prozent des eingenommenen 5-HTP auch tatsächlich in Serotonin umgewandelt werden.
Wußtest du eigentlich, dass noch in den 1970er und 1980er-Jahren 5-HTP routinemäßig bei Depressionen verordnet wurde? Erst danach wurde es von den heute so weitverbreiteten Antidepressiva vom Typ der Serotoninwiederaufnahmehemmer (SSRI) verdrängt.
Die Studienlage
Neben meiner persönlichen Erfahrung mit 5-HTP in Bezug auf Depressionen und Migräne gibt es inzwischen auch diverse Studien zum Thema. Einige davon findest du hier:
- zum Thema Depression
- zum Thema Migräne
- zum Thema Appetit und Diabetes
- zum Thema Muskelschmerzen
- zum Thema Schlaf
Du siehst, die Einsatzgebiete sind vielfältig und wer einmal "5-HTP" bei PupMed.gov eingibt, kommt erst mal aus dem Lesen nicht wieder raus. Fragt sich nun noch, wo gibt es 5-HTP? Nun, mein Favorit kommt eindeutig von GSE und das hat gleich mehrere Gründe. Zum einen wäre da die Tatsache, dass es GSE als erstem Unternehmen weltweit, gelungen ist einen Griffonia-Extrakt herzustellen, der die hohen Anforderungen der EG-ÖKO-Verordnung erfüllt. Zum anderen ist GSE einfach ein von Grund auf sympathisches Unternehmen. Das hatte ich euch auch schon mal im Beitrag zu den Bioalgen von GSE erzählt, vielleicht erinnert sich der ein oder andere. Auf dem Blog von GSE findest du auch einen aktuellen Beitrag mit dem Titel "Der Weg zum starken Ich" der passt perfekt auf unser heutiges Thema Selfcare und ist absolut Lesenswert.
Und was war nun mit Vitamin D?
Wie du bereits weißt, ist für die Umwandlung von Tryptophan zu Serotonin auch Vitamin D nicht unwichtig. Aber gilt das genau so für 5-HTP? Die kurze Antwort ist: Nein.
Aber: ein zu niedriger Vitamin D Wert im Körper geht ebenfalls mit depressiven Verstimmungen, Müdigkeit, Erschöpfung, einer erhöhten Infektanfälligkeit, sowie einer gestörte Knochenmineralisation und sogar neuromuskulärer Übererregbarkeit durch Kalziummangel als Folge des Vitamin-D-Mangels einher. Klingt fies? Ist es auch. Vor allem wenn man bedenkt, dass Vitamin D Mangel in unseren Breitengraden ein ziemlich weit verbreitetes Phänomen ist. Deshalb findest du bei GSE Vitamin D3 aus biologischem Flechtenextrakt und das Vitamin D Compact aus biologischem Pilzpulver. Natürlich sind beide wie auch das 5-HTP vegan.
So, wenn du als ein kleines Upgrade deiner Selfcare Routine gebrauchen könntest, dann schau doch auf jeden Fall mal bei GSE vorbei. Neben den erwähnten Produkten findest du unter anderem auch meinen Liebling den "Haut, Haare, Nägel Complex" und den "Frauen Vital Complex". Beides Produkte, die ich nun schon eine Weile einnehme und die ich dir wirklich nur ans Herz legen kann.
Erdnussbutterwaffeln, weil Selfcare auch gutes Essen bedeutet
Ich hätte keinen Foodblog, wenn ich nicht die Gelegenheit nutzen würde, euch auch noch ein neues Rezept zu servieren, oder? Deshalb gibt es ein paar gesunde und leckere Erdnussbutterwaffeln mit jeder Menge guter Zutaten, die Körper und Seele glücklich machen.
Erdnussbutterwaffeln mit Banane und Erdnussbuttersoße
Kochutensilien
- Waffeleisen
Zutaten
Für die Waffeln
- 125 g Hafermehl
- 2 EL gemahlene Leinsamen
- 2 TL Backpulver
- 175 ml Hafermilch
- 3 EL Erdnussbutter ohne Zusätze
- 2 EL Ahornsiurp
- 1 EL Apfelessig
- 1 Prise Salz
Für die Erdnussbuttersoße
- 2 EL Erdnussbutter ohne Zusätze
- 100 ml Hafermilch
- 1 EL Ahornsirup
- 1 Prise Vanille
- 1 Prise Salz
Außerdem
- 1 Banane
Anleitungen
Waffeln
- Das Waffeleisen vorheizen und bei Bedarf leicht einfetten.
- Die Banane in Scheiben schneiden.
- Zuerst die gemahlenen Leinsamen mit der doppelten Menge Wasser verrühren und beiseite stellen, damit sie quellen.
- Hafermehl, Backpulver und Salz in einer großen Schüssel verrühren.
- Die Hafermilch mit dem Ahornsirup, dem Apfelessig und der Erdnussbutter verrühren. Wenn nötig alles leicht erwärmen, so lässt sich die Erdnussbutter besser vermengen.
- Im Anschluss daran die gequollenen Leinsamen zu den flüssigen Zutaten geben und dann die flüssigen mit der Mehlmischung mit Hilfe einer Gabel leicht verrühren.
- Waffeln im Waffeleisen ausbacken.
Erdnussbuttersoße
- Alle Zutaten im Mixer zu einer feinen Soße mixen. Bei Bedarf mehr Hafermilch hinzugeben.
Servieren
- Die gebackenen Waffleln noch warm mit der Soße und der in Scheiben geschnittenen Banane servieren.
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