Dopamine is responsible for both emotional and physical well-being. It is vital to increase dopamine levels for healthy mood, sleep, memory, learning, concentration, motor control, and more. This article will help you discover natural ways to increase dopamine so you can live a happier, addiction-free life!
Dopamine Deficiency Causes
- Drug and alcohol abuse
- Obesity and overeating
- Diets that lack protein (vegetarians and vegans are at higher risk)
- A poor diet that involves excess sugar, saturated fats, and fried foods
- Digestive Issues
- Chronic Stress
- Any addictive behaviors
Low Dopamine Symptoms
- Depression
- A Bad memory, especially short-term memory (exp: forgetting the first part of your sentence)
- Body tremors, such as shaking hands
- Difficulty eating or swallowing due to a lack of contraction in the esophagus
- Muscle spasms, muscle stiffness, cramps, and tremors
- Constipation
- Loss of balance when standing or walking
- uncontrollable eye movements
- Difficulty sleeping
- Gastroesophageal reflux disease or GERD
- Frequent pneumonia occurrences
- Difficulty speaking, articulating words, or speaking slower than usual
- Hallucinations, delusions, or a lack of awareness
- Anxiousness
- Low energy and fatigue
- An inability to focus
- Mood swings, lack of motivation, hopelessness, sadness, and low self-esteem
8 Natural Ways to Increase Dopamine
# 1 Nutrition
Try to limit sugars and saturated fats as much as possible. You can start by reducing your consumption of processed food and sugars. At the same time, you should increase your intake of vegetables, healthy grains, legumes, nuts, seeds, and unprocessed meats, such as chicken and fish. The goal is to increase B vitamins, copper, iron, zinc, and magnesium in your body. These vitamins and minerals help facilitate dopamine production, and a lack of them can cause a deficiency.
#2 Tyrosine
Tyrosine converts to dopamine in the body, and you can find it in beef, pork, salmon, chicken, tofu, and beans.
#3 Probiotics
Probiotics are a great way to improve gut health. They can also help ensure the pathways to the brain’s receptors are free from inflammation. Remember that 50% of dopamine is produced in the gut, meaning any digestive issues can impair the production and transportation of these happy chemicals.
#4 Exercise
Exercise promotes new brain cells, prevents neurodegenerative disease, and stimulates the production of happy chemicals, such as dopamine, serotonin, and endorphins.
#5 Sleep
Sleep is vital because it allows our body to detox, heal, and regenerate itself, which will keep the neural pathways to the brain functioning properly. Dopamine needs these pathways to be clear to make their way to the brain’s receptors. If you have issues with sleep, check out Insomnia: How to Fall Asleep and Overcome Sleep Deprivation.
#6 Yoga, meditation, massage, and listening to music
Yoga, meditation, massage, and listening to music can help you relax and destress. Stress stops dopamine production in the body, so you should reduce your stress levels as much as possible.
#7 Dopamine Supplements
Dopamine Supplements such as L-tyrosine can increase dopamine levels. L-tyrosine is a natural amino acid found in protein-rich foods. Take it on an empty stomach for optimal effectiveness. *L-tyrosine should not be taken long term and should only be taken as needed. Make sure that taking l-tyrosine will not interfere with any medications you are currently taking, especially those who have an overactive thyroid, graves’ disease, or pregnant women.
#8 Setting achievable goals
Setting achievable goals will boost dopamine while keeping you motivated to succeed. Goal setting can be as simple as making a list of things you need to do for the week. You’ll find pleasure in marking off each item as you complete them. This is the type of positive behavior you want your brain to associate with dopamine release.
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