Dopamine is a hormone that motivates and energizes us, and reducing its level makes it always tired and energetic. Dopamine works in the brain as a neurotransmitter and reduces its level to serious health problems. Fortunately, there are natural and easy ways to help increase the dopamine in the brain, which we will get acquainted with in this article.
Dopamine is an important chemical messenger in the brain, which has many capabilities. This hormone plays a part in rewarding, motivating, memory, attention, and even managing body movement. When a high dose of dopamine is excreted in the body, it creates a sense of pleasure and rewards that you can repeat the certain behavior. In contrast, low levels of dopamine decrease motivation and enthusiasm. Generally, the level of dopamine is controlled by the nervous system, but it can be used to increase the normal level of dopamine. In the following, we will refer to various ways of increasing dopamine levels.
1 More protein intake
The protein consists of small units called amino acids. There are 23 types of amino acids that your body can synthesize and some of its other types can also be consumed with food.
An amino acid called tyrosine plays an important role in the production of dopamine. There are enzymes in the body that can convert tyrosine into dopamine. Therefore, having a good level of tyrosine is necessary to produce dopamine.
You can also use tyrosine with the help of another phenylalanine acid. Both phenylalanine and tyrosine are found naturally in protein-rich foods such as turkey meat, beef, eggs, dairy products, soybeans and legumes.
Studies have shown that increased levels of tyrosine and phenylalanine in the diet increase the level of dopamine in the brain, which improves brain and memory performance. In contrast, when the level of phenylalanine and tyrosine decreases, the level of dopamine also drops.
2 Reduce the consumption of saturated fats
Some studies on animals show that high levels of saturated fats such as animal fat, butter, dairy products, palm oil, and coconut oil interfere with dopamine messaging. Although this research has been done on mice, the results are interesting.
Another study showed that mice that received 50 percent of their calories from saturated fats suffered significant reductions in dopamine messenger performance in brain reward regions than rats with unsaturated fat. Interestingly, these changes were made even without changes in weight, fat level, levels of hormones and blood glucose. Some researchers assume that a diet rich in saturated fats can increase inflammation in the body and alter dopamine, but more research is needed to prove it.
Several scientific studies have found a link between the high consumption of saturated fats and memory weakness and cognitive function of the brain, but it is unclear whether these changes are related to dopamine.
3 Consumption of probiotics
Scientists have found connections between the stomach and the brain in recent years. Sometimes they also refer to the second stomach, because they contain a lot of nerve cells that produce many neurotransmitters, such as dopamine.
Recently, it has been determined that some stomach bacteria can produce dopamine. Research in this area is very limited. However, some studies have shown that when using high amounts of probiotics, a particular type of bacteria can reduce symptoms of excitement and depression in humans and animals.
Despite the clear relationship between mood, probiotics and gastric health, their relationship is still not well understood. The production of dopamine caused by probiotics seems to improve the mood, but further research is needed.
4 Wear bean or bean
The velvet bean or bean naturally contains L-dopa or a dopamine-forming molecule. Studies have shown that bean consumption naturally increases dopamine levels, especially in patients with Parkinson’s disease (motor deficiency due to dopamine deficiency).
A small study of Parkinson’s disease suggests that consuming 250 grams of cooked caraway improves dopamine levels and reduces symptoms of Parkinson’s disease. Studies on bean-based supplements also show that the plant has a better effect on Parkinson’s disease than on its own, and produces fewer side effects.
While these foods are natural, it is best to consult your doctor before changing your diet.
Exercise is recommended to increase endorphins and improve mood. After 10 minutes of aerobic training, you can see your own glow.
While such changes are not simply due to changes in the level of dopamine, animal research has shown that exercise increases the level of dopamine in the brain.
In these studies, researchers saw increased dopamine hormone and the activation of brain reward sections in mice moving on a treadmill. Of course, the results of this research cannot be confirmed by humans. In a study, the study was performed on a treadmill for half an hour and no increase in dopamine levels was observed.
Regular aerobic exercises can be done with Parkinson’s patients. Several studies suggest that exercising at a weekly level can improve body control in Parkinson’s patients, as these exercises affect the level of dopamine.
Of course, further research is required on the severity, type, and length of exercise, as well as its relationship with dopamine levels.
6 enough sleep
The secretion of dopamine in the brain causes a sense of awakening. One study of animals shows that more dopamine is released in the early morning. This decreases in the middle of the day.
Of course, sleep deprivation can disrupt this pattern. When people are forced to smack, the next morning the amount of access to dopamine receptors in the brain decreases.
Since dopamine increases wakefulness, reducing the sensitivity of the receptors can make sleep easier. Reducing the level of dopamine also causes other problems, such as decreased concentration and lack of coordination in the body.
Having enough sleep can improve dopamine levels and increase day-to-day awareness. The Global Sleep Foundation recommends that you have 7-9 hours of nightly sleep.
To improve sleep health, it is recommended to walk every day, reduce the intruder sounds of the bedroom and avoid caffeine in the afternoon.
7 Listen to music
Listening to music increases the secretion of dopamine. Several studies have shown that listening to music can increase the activity of pleasure and brain rewards that are full of dopamine receptors.
A small study of the effect of music on the level of dopamine has shown that when people listen to music that affects them, the level of dopamine in their body increases to 9%.
Since music can increase the level of dopamine, it has been shown that listening to music improves the health of Parkinson’s patients.
Meditation is the practice of purifying the mind, focusing on yourself, and releasing the flow of thought without judgment or seizure.
You can also meditate while sitting, standing or walking. Constantly doing this will improve brain and brain health. Recent research shows that this is due to an increase in dopamine levels.
A review of 8 meditation professors showed that they developed dopamine after 64 hours of exercise after one hour of exercise. It is thought that high levels of dopamine in these individuals make them always good and have a high motivation. It is not clear, however, whether this increase in dopamine level occurs only in the mediator or for the rest.
9 Exposure to sunlight
Seasonal Emotional Disorders (SAD) are a condition in which people become depressed during the winter due to lack of sunlight. It has been proven that lack of sunlight can reduce the activity of neurotransmitters.
A study that looked at 68 healthy adults showed that those who were more exposed to sunlight during the past 30 days had a higher level of dopamine in their brain rewards and pleasures.
While exposure to sunlight can increase the level of dopamine, it should not be too much exposure to sunlight.
It has been found that people who go to tanning salons 2 times a week have a high level of dopamine. Of course, too much sunlight can damage the health of the skin and increase the risk of skin cancer.
In general, it is recommended that you stay away from sunlight between 10 and 14 o’clock.
10 Use supplements
Your body needs several vitamins and minerals to produce dopamine. These substances are iron, niacin, folate and vitamin B6.
If your body lacks these minerals, you’ll have difficulty producing dopamine. By performing blood tests, you can see the level of these substances in your body.
There are other supplements that increase the level of dopamine, including vitamins D, magnesium, curcumin, syrup and green tea. Of course, further research is needed.
Dopamine is an important chemical substance in the brain that affects mood and motivation and regulates body movement. Its surface is generally regulated by the body, but having a proper diet and changing lifestyle can naturally improve its level.
Having a balanced diet that contains adequate proteins, vitamins, and minerals, probiotics, as well as a good amount of saturated fats, can improve the level of dopamine in the body.
People with dopamine deficiency and diseases like Parkinson’s can increase levels of dopamine with beans and beans.
Lifestyle changes are also important. Having enough sleep, exercising, listening to music, meditation and exposure to sunlight, have a tremendous effect on dopamine levels.
In general, having a balanced diet and lifestyle can increase dopamine production and improve brain function in the long run.