If you are constantly feeling sad, stressed or depressed, don’t worry because in this article we will show you how tu supercharge your dopamine levels. Dopamine is actually a neurotransmitter released by our brain which is crucial for many essential bodily functions.
Dopamine is great for the following body functions:
- Improving the cognitive functions (knowledge, attention, memory, decision-making, evaluation, problem solving)
- Regulating movement
- Regulating the secretion of prolactin
- Controlling the center of pleasure and reward in the brain
Due to the fact that it is extremely important for our wellbeing and happiness, the reduced levels of dopamine lead to several health issues like sadness, emotional troubles, negativity and depression.
Luckily, there are 10 effective ways to raise the dopamine levels in the body, without using medications:
No matter what kind of exercise you do, it helps you raise the levels of dopamine, serotonin and endorphin. Regular exercise provides happiness, strengthens the body, reduces stress.
- Avoid Addictions
There are some pleasures like sex, gambling, alcohol and drugs which provide an instant pleasure but they are not a permanent solutions.
Addictions also alter our lifestyle in favor of the source of the addiction which is a wicked cycle. This is why you should try and lower the risk of developing addictions and instead enjoy life by finding things that provide deeper calmness and happiness. Also, it is of great importance to work a job you enjoy.
The accumulation of toxins and bacteria in the body prevents the dopamine producation and weakens your immune system, so you should make sure to detoxify your system on a regular basis.
- Increase Tyrosine
The reason why you need to increase Tyrosine is because it is one of the 22 essential amino acids used for the creation of proteins and it is the most important chemical for the dopamine production of dopamine.
Moreover, it has potential to elevate norepinephirine levels as well. Consume green tea, dark chocolate, bananas, avocados, watermelon and almonds in order to raise its levels.
Another great way of raising dopamine levels is to listen to music, eventhough it may be short-term. Listen to music more often in order to raise dopamine levels.
- Organize your life
You can also raise your dopamine levels if you organize those small daily tasks, eventhough they can be hard sometimes. Just write them on a piece of paper and check them off. It will give you satisfaction to know that you finished them one by one.
According to the Principles of Self-Management, 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. On the other hand, if a task changes only 10% of your routine, you will succeed to complete it, as you believe it is small. You should balance tasks to be 10 and 25% of new behaviours, in order to try new and challenging things, but still not too difficult to complete.
Creative activities can also elevate the levels of dopamine in the brain and it can also keep you focused. Eventhough you are not a world-know artist, still you should try dancing, singing, painting, drawing, making crafts, knitting, writing, and auto-repair. In this way, you will feel much better in no time.
- 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 very similar to organizing tasks and accomplishing them. If you do this, it will raise your dopamine levels and you will feel happier and satisfied. In order to do that, take a calendar, write your goals and plan when to complete them. Once the task is finished, mark it off on your calendar. However, the “streak” has a drawback which 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 can also help you raise your dopamine levels and it will improve your mood, relaxes the mind and creates mental energy. Moreover, you can use meditation to reduce stress on a daily basis.