Contents:
- Medical Video: How to Increase Serotonin Levels Naturally
- How to increase dopamine levels naturally
- 1. Eat Lots of Protein
- 2. Reduce eating saturated fat
- 3. Frequent exercise
- 4. Get enough sleep
- 5. Listen to music
- 6. Meditation
- 7. 'Meet' with the sun
Medical Video: How to Increase Serotonin Levels Naturally
Dopamine is an important chemical messenger in the brain that has many functions, such as memory and even regulates body movements. When dopamine is released in large quantities, this will create a feeling of pleasure that motivates you to repeat certain behaviors. Dopamine levels are usually well regulated in the nervous system, but there are a number of things you can do to naturally increase dopamine levels.
How to increase dopamine levels naturally
1. Eat Lots of Protein
Dopamine is naturally produced from the amino acids tyrosine and phenylalanine, both of which can be obtained from protein-rich foods, such as chicken, beef, eggs, milk, soybeans and nuts.
Research shows this very high amino acid intake can increase dopamine levels in the brain. Although this study does not show whether normal amino acid intake will have an impact on dopamine levels.
2. Reduce eating saturated fat
Animal studies have found that diets high in saturated fat can reduce dopamine signals in the brain, leading to a reward system response in the brain. In addition, it is necessary to reduce food with high cholesterol levels, because it can reduce dopamine levels in the brain.
However, this is not clear whether it applies to humans too. More research is still needed to prove this.
3. Frequent exercise
Exercise can improve mood and can increase dopamine levels when done regularly. Mood enhancement can be seen after at least 10 minutes of aerobic exercise but tends to be highest after at least 20 minutes.
Regular aerobic exercise is also beneficial for people with Parkinson's disease, a condition in which low levels of dopamine interfere with the brain's ability to control body movements.
Several studies have shown that regular exercise several times per week significantly increases motor control in people with Parkinson's, indicating that there may be a beneficial effect on the dopamine system.
4. Get enough sleep
Sleep deprivation can reduce dopamine sensitivity in the brain, which causes excessive sleepiness. A good night's rest can help regulate your body's natural dopamine rhythm.
Regular and high-quality sleep can help keep your dopamine levels balanced and help you feel more alert and functioning high during the day.
5. Listen to music
Listening to music can be a fun way to stimulate the release of dopamine in the brain.
A small study looking at the effects of music on dopamine found a 9 percent increase in brain dopamine levels when people listened to instrumental songs that made them shiver.
Because music can increase dopamine levels, listening to music can even help people with Parkinson's disease improve fine motor control.
Further research is still needed to see whether songs with lyrics have the same, or potentially greater, effect.
6. Meditation
Meditation is the practice of cleansing your mind, focusing your mind in and letting your mind float without judgment or attachment. This can be done while standing, sitting or even walking and regular exercise which can improve mental and physical health.
New research has found that this benefit may be due to an increase in dopamine levels in the brain. Meditation can increase dopamine levels in the brains of experienced meditators, but it is not clear whether this effect will also occur in people who are new to meditation.
7. 'Meet' with the sun
Seasonal or affective disordersSeasonal affective disorder (SAD) is a condition in which people feel sad or stressed during the winter or cloudy weather when they are not exposed to sufficient sunlight.
Lack of exposure to sunlight to the body can cause a decrease in the level of neurotransmitters that improve mood, including dopamine.
Although being exposed to sunlight can increase dopamine levels and improve mood, but if too much sun exposure can be dangerous. This can cause skin damage and increase the risk of skin cancer.
You need to limit sun exposure when ultraviolet radiation is strong, usually between 10am and 2pm, and you should apply sunscreen to protect your skin.
