6 Ways You Can Increase Your Dopamine Levels Naturally
Dopamine is often called ‘the happy
hormone’ because an increase in dopamine levels is often described as
feeling good, more motivated, and more energized. A lack of dopamine in
the system, on the other hand, is associated with a feeling of
indifference and lack of enthusiasm. Moreover, chronically low dopamine
levels are believed to be one of the main causes of depression.
As you may imagine, keeping your dopamine
levels balanced is essential for a healthy, active, and happy life, and
so understanding what dopamine does and how to keep your dopamine levels
in check is a good way of promoting physical and mental health.
How does dopamine work?
Dopamine is what scientists call a neurotransmitter, which is
essentially a chemical that travels through our brain and body and
unlocks different functions by binding to specific receptors. It is
produced in several parts of the brain in response to various
pleasurable activities, like eating ice cream for the first time, and
it’s what motivates us to seek out said activities (in our case, ice
cream) in the future.
Contrary to popular belief, dopamine isn’t
just a hormone that makes you happy and motivated, though, as it has
many important functions throughout the body, such as controlling nausea
and vomiting, as well as our perception of pain. Dopamine is also
capable of regulating blood pressure and heart rate and supporting
kidney function. This list goes on.
Still, the most well-recognized functions tied to dopamine is its
ability to influence our cognition and mental health, as the hormone is
linked to faculties ranging from focus, learning, reasoning, and
planning, to motivation, enthusiasm, and interest. Both excessive and
insufficient dopamine levels are bad, and the hormone is believed to
play a role in such serious health conditions as addiction, ADHD,
depression, Parkinson’s disease, and even psychosis.
Therefore, being mindful of the existence of this hormone and maximizing
your ability to regulate dopamine with your everyday activities and
choices is an important consideration. As Rashmi Mullur, an
endocrinologist at UCLA Health Integrative Medicine Collaborative
articulated in an interview, "We feel like our best selves when we have
enough [dopamine],” and that’s just what we all want, don't we?
Listed below are 6 natural ways you can increase dopamine levels
naturally for when you're feeling a bit down or emotionally drained.
1. A specific diet is key
Natural Ways to Increase Dopamine Levels granola with yogurt and fruit
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We are what we eat, and the famous saying rings true when it comes to
your mental health, too. What you eat can affect your dopamine levels,
too. To keep your dopamine levels in check, consider eating more of
these foods:
Healthy fats. Low levels of omega-3 fats and polyunsaturated fatty
acids (present in avocados, fish, seeds, nuts, and certain plant oil)
are associated with problems with the brain's dopamine regulation.
Similarly, a diet rich in saturated fats, such as present in butter,
animal fat, palm oil, and coconut oil was found to disrupt dopamine
signaling in the brain according to animal model studies.
Protein. Dopamine is created from two specific kinds of amino acids
called tyrosine and phenylalanine, which are present in protein-rich
foods. Studies have shown that a protein-rich diet is capable of
increasing dopamine levels in the brain, and conversely, a lack of the
two amino acids in the diet can lead to dopamine depletion.
Probiotics. According to recent research, the gut and the brain are
closely connected, and the beneficial bacteria in the brain are known to
benefit people suffering from mental issues, including depression.
Moreover, there is some evidence suggesting that certain strains of gut
bacteria are capable of producing dopamine on their own. Therefore,
eating probiotic-rich foods, such as white yogurt, kefir, kimchi,
pickles, and saeurkraut may benefit your mood and energy levels.
Try velvet beans. These small black beans are a natural source of
something called L-dopa, which is a precursor to dopamine. Research in
Parkinson’s patients has shown that eating these beans can increase
dopamine levels in the body and reduce the severity of Parkinson’s
symptoms.
2. Listening to music
As we've mentioned previously, dopamine levels increase when we're
engaged in pleasurable activities, so it makes perfect sense that
listening to music is capable of stimulating the release of the
neurotransmitter in the brain. This ability has been proven by several
brain imaging studies.
One study even compared specific kinds of music, and it turned out that
brain dopamine levels were increased by 9% in response to instrumental
songs. The study also found a greater increase in songs that gave
participants chills. Finally, music therapy is a popular approach for
Parkinson's patients, and it has been found to improve their symptoms
and even help restore some of the motor function.
3. Get a good night's sleep
Dopamine plays an important role in our sleep cycles, keeping us awake
and ready for the day in the morning. Researchers have long noted that
dopamine levels peak by the time we wake up in the morning, and then
they gradually decrease throughout the day. When our sleep schedule is
disrupted, these natural hormone cycles can likewise start working
abnormally.
Research has shown, for example, that fewer dopamine receptors in the
brain become available after you pull an all-nighter, which may make you
feel less energized, attentive, and concentrated throughout the day.
Therefore, it's crucial to get your 7-9 hours of high-quality sleep
every night to ensure that your dopamine system works as it's supposed
to.
4. Exercise regularly
You've likely heard that regular exercise
is capable of boosting one's mood and make your body produce more
endorphins. Well, researchers also believe that the mood-bosting effect
is partly due to the increase in dopamine levels shortly after we finish
exercising.
Although more research is needed to establish what kinds of exercises
are the most beneficial for dopamine regulation, it is known that
engaging in exercise several times a week has clear dopamine-boosting
effects and improves activity levels in depression sufferers and motor
functions in Parkinson's patients. If you need more specifics, we will
add that one study found that 1 hour of yoga 6 times a week has
consistently increased dopamine levels.
5. Try meditation
The reason why yoga is often highlighted as
the best exercise for maintaining dopamine levels is, in part, because
there is a known link between meditation and dopamine secretion. In one
study, for example, experienced meditation practitioners had an average
64% peak in dopamine production just after 1 hour of meditating when
compared to controls who were just resting quietly.
We also know that regular meditation helps reduce anxiety and stress and
improves concentration, and dopamine may be responsible for these
beneficial effects, too.
6. Some supplements can help
Certain nutrient deficiencies have been
suggested to reduce the amount of dopamine our body can produce. Some of
the vitamins and minerals necessary to produce dopamine are iron,
niacin, vitamin B6, and folate. Note that there is no need to take these
supplements necessarily, and the best way to check if you're deficient
in any of them is blood work your doctor can order.
There is also anecdotal evidence or animal studies to support that some
other supplements are capable of increasing dopamine levels.
These
supplements include:
Magnesium
Vitamin D
Curcumin
Oregano extract
Green tea
Omega-3
Ginkgo Biloba.
We hope you found this article helpful and interesting. Please note
that none of these suggestions are gauged towards people with no major
dopamine deficiencies. If you suspect or have been diagnosed with a
condition associated with low dopamine levels, seek professional
treatment.