Dopamine, a neurotransmitter, is a chemical molecule that allows communication between brain cells. Like all neurotransmitters in the human body, it does great things. Dopamine works in many functions from our physical performance to our mental health, even our intellectual efficiency during the day…
In summary, we can say that dopamine is the key to an exciting, fidgety, bouncy life. Therefore, the lower our level of dopamine, the more colourless and tasteless our life becomes.
Of course, none of us want to live this colourless and tasteless life. So, let’s focus on how we can increase our dopamine levels.
Our body wants us to move. Unfortunately, if we do not move, we get sick. One of the reasons for this is dopamine deficiency. As we exercise, even more dopamine release results in our desire to do the exercise naturally.
2) Yoga and Meditation
Yoga is referred as an aerobic exercise. Yoga is not just some movement alone, there are also meditation and breathing exercises. Even just meditating increases dopamine levels in the long run. However, this meditation combined with the movement reveals an incredible dopamine.
3) Sugar and Carbohydrate
All processed carbohydrates are absorbed in the intestines and they turn into simple sugars during the absorption. Therefore, there is no theoretical difference between consuming sugar and consuming white bread. Sugar stimulates the pleasure centres in the brain in a very short time and makes you feel good, this is true. But this feeling is very short-lived. According to this, also the time gets your brain insensitive. So, you are actually increasing the amount of sugar and carbohydrates you eat to get the same effect without realizing it. Over time, the effect is completely erased, and in the long run, we experience large drops in dopamine levels.
4) Saturated Fat
Consuming foods that are rich of saturated fat in excessive amounts is decreasing dopamine levels in the long run. So, use your oil choices for as much unsaturated fats as possible.
Alcoholic beverages have effects like sugar on the dopamine side. Alcohol also desensitizes dopamine receptors over time. In addition, sugar is added to many alcoholic beverages, and alcohol itself is a sugar.
6) Coffee and Tea
Unfortunately, consuming more caffeine than 1 cup (200 mg) per day desensitizes dopamine receptors over time. You can drink tea instead. L-theanine substance in tea increases dopamine synthesis.
7) Quality Protein
Tyrosine, the building block of dopamine, and iron and copper are found in the high-quality proteins needed for metabolism. The easiest and cheapest way to get quality protein is to consume eggs. Other options are red meat, white meat, dairy products. If you are a vegan diet, you can consume legumes and its products, especially soybeans and broad beans.
8) Other Foods Containing Tyrosine
In addition to the high-quality proteins rich in tyrosine, you can turn to the following foods: nuts, kernels, avocados, bananas, and watermelons. Consuming foods containing dopamine directly is not very meaningful. Because the dopamine you get here cannot be used in the brain.
Probiotic bacteria increase dopamine synthesis in the intestines. It also reduces increased intestinal permeability and reduces the amount of bacterial toxins that enter the blood, increasing the sensitivity of dopamine receptors.
10) Vitamin D
Spending time under the sun is of course important, but this can sometimes be insufficient. You should make sure you check your vitamin D levels. Vitamin D has great importance in many points from bone health to brain health, from serotonin levels to dopamine levels.
Sleeping for at least 7 hours every night will greatly benefit your dopamine level. Because, when you walk around like zombies with insomnia, one of the reasons is low dopamine levels.
Relaxation combined with tactile sensation increases dopamine, serotonin and oxytocin levels. So, you will be happy, you will be filled with life energy.
Spending time with your little friends, loving them, communicating with them raises your dopamine levels naturally and lovingly.
14) Phone, Tablet, PC
So, try to reduce the time you spend on your phone, tablet and computer. Even if you cannot reduce the need for work or school, at least do not keep these devices in your bedroom.
There is nothing else that increases your dopamine level as much as finishing the job you have started. These goals can be from all areas of life. For example, walking for 10 minutes a day, calling your family regularly, going to sports, gathering your room, resetting your credit card debt, completing projects.
16) Lose Weight
Our overweight reduces the sensitivity of the dopamine receptors and puts us in a vicious circle without a bottom. To lose weight slowly and approaching ideal weight increases dopamine levels. If you eat foods rich in tyrosine when you are very hungry, it is easier to get out of this vicious circle and lose weight.
17) Hobbies and Sociality
Socializing, chatting with people you love increases your serotonin levels along with your dopamine levels, making you feel good. Acquiring new hobbies creates similar effects. It both meditates you because you stay at that moment when you focus while working, and increases dopamine levels because you complete the work by creating things.