Dopamine is a neurotransmitter released by our brain. It is of vital importance for numerous essential bodily functions such as:
- Movement regulation
- Control of the center of pleasure and reward in the brain
- Cognitive functions improvement (knowledge, attention, memory, decision-making, evaluation, problem solving)
- Regulation of the prolactin secretion
Since it is extremely important for our wellbeing and happiness, the reduced levels of dopamine lead to various health issues, such as depression, sadness, negativity and various emotional troubles.
Fortunately, there are 10 effective ways to raise the dopamine levels in the body, without using medications:
The exercise of every kind raises the levels of dopamine, serotonin, and endorphin. Regular exercise provides happiness, strengthens the body, reduces stress.
- Avoid Addictions
Addiction to alcohol, drugs, gambling, sex, and even shopping, provide an instant pleasure, but it is not a permanent solution. Additions only temporarily satisfy our needs.
Moreover, addictions alter our lifestyle in favor of the source of the addiction, and it is a wicked cycle. Therefore, you should try and lower the risk of developing addictions, enjoy life, and find things that provide deeper calmness and happiness. Also, it is of great importance to work a job you enjoy.
Make sure you regularly detoxify your system, as the accumulation of toxins and bacteria in the body prevents the dopamine production and weakens the immunity.
- Increase Tyrosine
Tyrosine is one of the 22 essential amino acids used for the creation of proteins. It is actually the most important chemical for the dopamine production of dopamine.
Besides dopamine, it also has the potential to elevate norepinephrine levels. In order to raise its levels in the body, you should consume green tea, watermelon, almonds, bananas, avocados, and dark chocolate.
Dopamine levels are also increased through listening to music, even though it may be short-term. Therefore, use music as a common way to raise dopamine levels.
- Organize your life
The levels of dopamine are raised in the case of organized small daily tasks, even though they are hard at times. You should write your tasks down on a piece of paper, and check them off. In this way, you will be satisfied as you note that you finish them one by one.
The Principles of Self-Management state that if a task represents a change of 25% (or bigger change) in the routine, you will feel unable to finish it, and often ends up with a self-sabotage or giving up. Y
et, if the task changes 10% of your routine, you will succeed to complete it, as you will believe it is small. Therefore, balance tasks to be 10 and 25% of new behaviors, in order to try new and challenging things, but still not too difficult to complete.
The levels of dopamine in the brain are also elevated with a creative activity. This will also keep you focused. You do not need to become a world-known artist but try dancing, singing, writing, sculpturing, painting, drawing, cooking, knitting, making crafts, and auto repair, and you will feel much better right away.
- Get a Streak Going
In this sense, “streak” will mean a visual reminder of the number of times in a row you do something. This is similar to organizing the tasks, and accomplishing them. This will raise the levels of dopamine, and make you happier and satisfied. You should use a calendar, written your goals, and plan when to complete them. As soon as you finish the task, mark it off on your calendar. Yet, the drawback of the ‘streak’ is routine, so you should find a way to enhance the performance.
Dopamine levels can also be raised through supplementation, such as:
- Curcumin, the active ingredient in turmeric, effectively increases dopamine in the brain.
- Ginkgo Biloba has a potential to raise dopamine levels as well.
- Acetyl-l-tyrosine is a building block of dopamine, so a healthy dose of it supports the production of dopamine in the brain.
- L-theanine increases numerous neurotransmitters in the brain, including dopamine. Green tea is a rich source of l-theanine.
Meditation raises the levels of dopamine in a different way that cardio exercises. It improves your mood, creates mental energy, and relaxes the mind. Meditation is an efficient way to reduce stress on a daily basis.
Sources and References: fitlife.tv, www.collective-evolution.com, besthealthyguide.com