Let’s get real about something right here and now: we could probably use a dopamine rush. If you’re constantly getting all of those brain chemicals confused, you aren’t alone in that, and dopamine is the good one involved in reward, motivation, and memory. When released in large amounts it creates feelings of pleasure and reward which encourages us to repeat that behavior. This means that in contrast low dopamine levels are associated with decreased motivation and losing interest in things that would normally excite us. Today we’re going to talk about things we can be doing to increase dopamine levels naturally.
Eat less saturated fats and more proteins. The old adage of being what you eat is certainly true for dopamine levels. Dopamine is produced from amino acids tyrosine and phenylalanin, both of which come from protein-rich foods, and eating an abundance of foods rich in protein can boost dopamine levels. Protein-rich foods include eggs, almonds, Greek yogurt, lean beef, pumpkin seeds, and peanut butter. In contrast, foods that are high in saturated fat such as butter, dairy, and certain oils can actually disrupt dopamine signaling. We aren’t saying stay completely away from these foods for the rest of forever, we’re just saying moderation is key.
Meditation can do wonders for your mind and body and increasing dopamine is one of the many benefits of meditating daily; studies have also found that meditation leads to increased focus and attention, so an all-around win.
Increasing your dopamine levels can be as easy as turning on some tunes. Studies have found that listening to our favorite music increases activity in the reward and pleasure areas of our brain, which are rich in dopamine receptors.
Probably the greatest piece of health advice we could ever give to anyone ever, according to scientists, psychologists, doctors, and researchers alike is to simply sleep. Sleep does wonders for your body like repairing and renewing cells in your body and allowing your brain to clear out the toxins from the day, but not getting enough sleep can result in reducing the concentration in numbers of neurotransmitters including dopamine and its receptors. So turn the screens off, pour some Sleepytime tea, and curl up with a good book in your cold bedroom until you drift off to sleep.
SAD or Seasonal Affective Disorder occurs in the winter when our exposure to sunlight is at an all-time low, so when the sun is out, step outdoors and soak it up. Just make sure you’re doing so safely to avoid skin damage.