Dopamine is an important chemical messenger inside the brain that plays a role in motivation, reward, memory, attention, and even the control of bodily movements. It motivates you when released in big quantities because it makes you feel good. Dopamine deficiency may have the opposite effect. Although dopamine levels in the neurological system are tightly regulated, Healthline offers seven recommendations that you might try to increase dopamine levels in your brain when you're uninspired, dull, or inattentive.
Eat a lot of protein
Amino acids, which are more compacted building blocks, make up proteins. Tyrosine, one amino acid, is important for the synthesis of dopamine. Tyrosine levels must be enough for dopamine production since your body's enzymes can transform tyrosine to dopamine. Both phenylalanine & tyrosine are occurs naturally amino acids that can be found in diets high in protein. According to studies, boosting the diet's tyrosine and phenylalanine content fosters critical thinking and improves mood.
Eat fewer saturated fats.
Saturated fats, such as those found in fat, may alter dopamine signalling when taken in significant amounts, according to certain animal study. Studies were only done on rats thus far, but the analyses are fascinating. Based to one study, dopamine signalling in the brain's reward centres was diminished in rats whose diets contained 50% saturated fat.
Consume probiotics
In recent years, scientists have learned how closely linked the gut and brain are. In reality, the gut is sometimes referred to as the "second brain" because it contains nerve cells that produce neurotransmitter signalling molecules like dopamine. Your stomach has specific species of bacteria that can also produce dopamine. So, certain bacterial strains, such as probiotics, can reduce the symptoms of anxiety and depression when ingested in adequate amounts.
Eat velvet beans
High levels of L-dopa, a dopamine precursor chemical, are naturally found in velvet beans. According to studies, eating these beans may naturally increase dopamine levels, especially in those who have Parkinson's disease.
Regular exercise
Regular exercise can improve endorphin levels and elevate mood, just like it can fix the majority of health problems. Even 10 minutes of aerobic exercise can improve mood, and though the benefits are usually greatest after at least 20 minutes.
Obtain enough rest.
Dopamine is a brain chemical that produces emotions of alertness and awake when it is produced. According to studies on animals, dopamine levels normally decrease in the evening and are heavily released in the morning when it's time to wake up. However, the amount of dopamine receptors in people's brains decreases significantly by the morning when they are made to stay awake all night.
Playing music
A great technique to encourage dopamine release in your brain is by listening to music. Numerous research using brain imaging have discovered that listening to music enhances activity in the dopamine-rich reward and pleasure regions of the brain. A tiny 2011 study examining how music affects dopamine levels discovered a 9% rise in brain dopamine levels.
Obtain adequate sunlight
People who experience seasonal affective disorder (SAD), which occurs when they do not receive enough sunlight during the winter, may experience sadness or depression. Reduced amounts of neurotransmitters that improve mood can occur during times of little sun exposure. In a research of 68 healthy persons, it was discovered that the dopamine receptor density was highest in those who had been exposed to the most sunlight in the previous 30 days.
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