Dopamine Naturally
Dopamine is a chemical (a neurotransmitter) in the brain that affects your movements, emotions, pleasure, and pain. As such, it’s often called “the motivator molecule” as it’s responsible for sending signals to your brain to tell your body what to do. As such, producing too much or too little has been linked to causing many mental illnesses.
12 Ways To Increase Dopamine Levels Naturally
Fortunately, there are many lifestyle changes you can make to increase dopamine levels naturally. Here is a list of some of our favourite ways to do just that:
1. Eat Foods Rich in Tyrosine
Your body needs tyrosine in order to make dopamine; avocados, eggs, bananas, almonds, beans, chicken, and fish are all high in tyrosine. You may also want to consider taking natural supplements.
2. Learn to Meditate
You’ve heard it time and time again because it works. Meditation has been scientifically proven to have the ability to decrease anxiety by up to 50%. This mindful practice has also been proven to increase dopamine levels specific to your concentration and focus. When you concentrate and focus better, you feel happier, and the healthy cycle begins.
3. Exercise Regularly
Exercising regularly is the foundation of a healthy mind and body. Unfortunately, when you have low dopamine levels, it can be difficult to find the motivation to get up and get moving but you have to. Even something as simple as a 20-minute walk around the block each day can make a huge difference in your overall wellbeing. That’s also not to mention that studies have proven that physical exercise increases levels of dopamine. So, you just have to push yourself for the first couple of weeks. Once you begin to experience the benefits and extra dose of motivation that comes from higher dopamine levels, you won’t look back.
4. Listen to Binaural Audio and Solfeggio Tones
Something has simple as listening to music can increase dopamine levels, as it boosts your mood and energy, while providing you with pleasurable feelings. While any music that you find enjoyable will work, I recommend Binaural Beats. They’re soundtracks designed specifically for your mental health and have been scientifically proven to have a positive effect on the brain.
5. Improve Your Sleep
Imoriving your sleep can seem like a difficult task when you’re suffering from insomnia as a result of low dopamine levels. However, there are many lifestyle changes you can make to put you on the right path, and just as many natural sleep aids that will give you an extra boost of Zzz’s. Lavender sprays, melatonin, and essential oils are some favourites ways to get a better sleep. Though, it’s equally important to adapt healthy habits, such as going to bed and waking up at the same time each day.
6. Take Supplements for Mental Health
Supplements are an excellent way to get an extra dose of health into your diet such as ashwagandha, B12, probiotics, etc.
7. Increase Physical Touch
Something as simple as physical touch can increase dopamine levels. So, whether it’s your parents, a good friend, a lucky someone or a pet, start cuddling and/or hugging more.Better yet, treat yourself to a therapeutic massage, as it’s been proven to increase both dopamine and serotonin while also reducing cortisol (the stress hormone).
8. Take a Cold Shower
When you are feeling in a slump, jump in a cold shower for a boost of dopamine. Studies have shown that having a shower in 14C°/57F° water can significantly increase dopamine levels – and up to 250%.
9. Correct a Magnesium Deficiency
If there’s one supplement we hear people constantly praising for its effective anxiety relief, it’s magnesium. I tried it myself and couldn’t agree more. It’s great, particularly if you have a magnesium deficiency as it can cause a decrease in dopamine levels. So, grab a magnesium supplement but make sure it’s highly absorbable, as most aren’t.
10. Decrease Sugar Intake
Sugar is the root of all evil for most things. So, it’s no surprise that it’s been shown to disrupt dopamine levels. Unfortunately, sugar is in absolutely everything nowadays, so be careful with what you eat.
11. Fix Your Gut Health
Stomach health (gut flora) plays a huge role in the overall way you feel. There are various types of good bacteria that live in your digestive tract that are capable of producing dopamine. However, if you have poor gut health, the bad bacteria takes over so you never get those benefits. An excellent way to fix this is with probiotic supplements.
12. Get More Sun
The sun is full of healthy benefits – a boost in dopamine is one of them. As a result, a lack of it can cause Seasonal Affective Disorder, an increase in anxiety, worsening depression and much more. This is particularly why many of us feel worse during the winter season when the sun isn’t shining.
If the sun isn’t shining or you live in a location that has more gloomy days than not, consider getting a SAD lamp to receive the benefits of the sun, even while indoors.