You may be familiar with the term dopamine, as it is often used along with serotonin to describe the so-called “feel-good chemicals” in our brains. Learning how to boost dopamine levels when they’re low can help alleviate anxiety.
Let’s start with the basics.
Dopamine is “a catecholamine neurotransmitter in the central nervous system, retina, and sympathetic ganglia, acting within the brain to help regulate movement and emotion.”
Your body makes dopamine, and your nervous system uses it as a chemical messenger to send messages between your nerve cells.
It plays a role in a multitude of things, including how we feel pleasure and how we think and plan by helping us strive, focus, and find something interesting.
You typically don’t notice dopamine until there’s some problem.
Having too much or too little of it can lead to health issues such as Parkinson’s Disease.
Anxiety is one of the many symptoms of dopamine deficiency, so it’s crucial to understand how to boost dopamine if you’re not producing enough in your brain.
DOPAMINES LINK TO MENTAL ILLNESS, ADDICTION, AND DISEASE
Dopamine plays a significant role in mental health; too little or too much dopamine has links to many causes of mental illness and other diseases.
Disorders such as schizophrenia, ADHD, and drug addiction and misuse have links to dopamine.
For example, some schizophrenia symptoms, including hallucinations and delusions, have been attributed to too much dopamine in certain parts of the brain.
Some research shows possible links between ADHD and a shortage of dopamine.
Drug addiction stems from large spikes in dopamine over time, which can cause the body to produce less dopamine naturally.
Dopamine also plays a role in other diseases that aren’t directly related to mental health. One of these diseases is Parkinson’s. Because of its relationship with helping neurons in your brain communicate for purposes related to movement, when Parkinson’s Disease sets in and that signal from dopamine aren’t being sent, it causes physical symptoms to occur. These symptoms include stiffness, poor balance, tremors, slowness of spontaneous movement, and poor coordination.
As you can see, dopamine is critical in many areas of physical and emotional well-being.
When dopamine levels are low, it can trigger all sorts of symptoms.
But how do you naturally boost dopamine?
7 SIMPLE WAYS TO INCREASE LOW DOPAMINE LEVELS
1. Exercise
the relationship between boosting dopamine and exercise is still on-going, but there has been research that suggests exercise, specifically yoga, can increase dopamine levels. Research shows that intense exercise several times per week improves motor control in patients who have Parkinson’s Disease.
2. Eat Protein
Amino acids are building blocks that make up protein. One amino acid, in particular, tyrosine, plays a vital role in the production of dopamine. Foods such as eggs, turkey, beef, legumes, dairy, and soy can are high in tyrosine. Studies show that increasing the amount of tyrosine in your diet can boost dopamine in the brain.
3. Listen To Music
This is one topic that is gaining more traction within the mental health arena. Music can be beneficial in treating depression and other areas, including boosting dopamine. Brain imaging studies have shown that listening to music increases activity in parts of the brain rich with dopamine receptors. Although more research is needed on specific types of music and lyrics, it’s clear that listening to music affects dopamine levels.
4. Meditate
Any form including standing, sitting, or walking meditation has shown to increase dopamine levels within the brain. One study, including experienced meditation teachers, found that meditating for one hour increased dopamine by 64%.
5. Proper Sleep Hygiene
Sleep is critical in every aspect of health, especially mental health. When people stay awake throughout the night, the number of dopamine receptors available in the brain is significantly reduced. This can lead to unpleasant consequences, such as reduced coordination and poor concentration. Make sure to get proper sleep (usually 7-9 hours per night for most adults).
6. Deep Breathing Techniques
Any relaxation techniques can have positive effects on our mental health. Applying deep breathing techniques is one way that is shown to increase dopamine levels in the brain. Deep breathing is also good for reducing anxiety.
7. Eat Less Saturated Fats
Some research done on animals has found that when consumed in large quantities, saturated fats (such as butter, animal fat, palm oil, full-fat dairy, and coconut oil), may disrupt dopamine signaling in the brain. One intriguing study done on rats found that consuming 50% of their calories strictly from saturated fat had reduced dopamine signaling in the reward areas of their brains.
IN REVIEW
Dopamine neurotransmitter in the brain that helps with movement and emotion.
Since anxiety is one of the many symptoms of lower dopamine levels, it’s essential to create a lifestyle that promotes maintaining healthy dopamine levels.
Dopamine levels can both increase and decrease depending on our lifestyle choices and other factors.
Creating a stable foundation for healthy nutrition and diet, optimal sleeping patterns, regular exercise, and relaxation techniques can increase dopamine levels.
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