Table of contents:
- How to increase dopamine levels naturally
- 1. Eat Lots of Protein
- 2. Eat less saturated fat
- 3. Exercise often
- 4. Get enough sleep
- 5. Listening to music
- 6. Meditation
- 7. "Meeting" with the sun
Dopamine is an important chemical messenger in the brain that has many functions, such as memory and even regulating body movements. When dopamine is released in large amounts, it creates a feeling of pleasure that motivates you to repeat certain behaviors. Dopamine levels are normally well regulated in the nervous system, but there are things you can do to increase dopamine levels naturally.
How to increase dopamine levels naturally
1. Eat Lots of Protein
Dopamine is naturally produced from the amino acids tyrosine and phenylalanine, both of which can be obtained from protein-rich foods, such as chicken, beef, eggs, milk, soy and nuts.
Research shows that this very high intake of amino acids can increase dopamine levels in the brain. Although this study does not show whether normal amino acid intake will also have an impact on dopamine levels.
2. Eat less saturated fat
Animal studies have found that a diet high in saturated fat can reduce dopamine signaling in the brain, leading to a reward system response in the brain. In addition, it is necessary to reduce foods with high cholesterol levels, because they can lower dopamine levels in the brain.
However, it is not clear whether this applies to humans as well. More research is needed to prove this point.
3. Exercise often
Exercise can improve mood and can raise dopamine levels when done regularly. Mood elevations can be seen after at least 10 minutes of aerobic exercise but tend to be greatest after at least 20 minutes.
Regular aerobic exercise is also beneficial for people with Parkinson's disease, a condition in which low dopamine levels interfere with the brain's ability to control body movements.
Several studies have shown that regular vigorous exercise several times per week significantly improves motor control in people with Parkinson's, suggesting that there may be a beneficial effect on the dopamine system.
4. Get enough sleep
Lack of sleep can reduce dopamine sensitivity in the brain, leading to feelings of excessive sleepiness. A good night's rest can help regulate your body's natural dopamine rhythm.
Regular, high-quality sleep can help keep your dopamine levels in balance and help you feel more alert and functional during the day.
5. Listening to music
Listening to music can be a fun way to stimulate the release of dopamine in the brain.
A small study looking at music's effect on dopamine found a 9 percent increase in brain dopamine levels when people listened to instrumental songs that made them shiver.
Because music can increase dopamine levels, listening to music can even help people with Parkinson's disease improve fine motor control.
Further research is needed to see if songs with lyrics have the same, or potentially greater, effect.
6. Meditation
Meditation is the practice of clearing your mind, fixing your thoughts inward and letting your mind float around without judgment or attachment. It can be done standing, sitting or even walking and regular exercise can improve mental and physical health.
New research finds that this benefit may be due to increased dopamine levels in the brain. Meditation can increase dopamine levels in the brains of experienced meditators, but it is unclear whether this effect would also occur in people new to meditation.
7. "Meeting" with the sun
Seasonal or affective disordersSeasonal affective disorder (SAD) is a condition where people feel sad or stressed during winter or cloudy weather when they are not exposed to enough sunlight.
Lack of sun exposure to the body can lead to decreased levels of neurotransmitters that improve mood, including dopamine.
Although sun exposure can raise dopamine levels and elevate mood, too much sun exposure can be dangerous. This can cause skin damage and increase the risk of skin cancer.
You need to limit your sun exposure when the ultraviolet radiation is strong, usually between 10 a.m. and 2 p.m., and it's best to apply sunscreen to protect your skin.
