What is dopamine and why you should increase the level of it? Below are some of the steps to live your life on ‘high-energy’.
Best leaders are great at managing their own and other people’s states. To do that, you need to be in great form and shape. Inside-out. The hormone called dopamine can help you do that as it helps regulate mood swings and
WHAT IS DOPAMINE?
Dopamine is a neurotransmitter that plays a role in motivation, risk-taking, memory function, behaviour and mood control. [1] Low dopamine levels can cause depression, mood swings, sugar-craving, addictions, low sex drive, poor attention and focus.
WHAT CAUSES DOPAMINE DROP?
Dopamine levels are depleted by stress, poor nutrition, and poor sleep. Alcohol, caffeine, and sugar all seem to decrease dopamine activity in the brain. [2]
HOW TO RAISE DOPAMINE LEVEL?
Dopamine is manufactured by breaking down the amino acid called tyrosine. Tyrosine can be obtained from food sources. More precisely from foods high in l-tyrosine – an amino acid precursor that crosses the blood-brain barrier and converts to dopamine. If you eat too many carbs and feel tired, you may want to consider shifting to the foods below. [3]
9 SCIENTIFICALLY PROVEN HEALTHY WAYS TO INCREASE YOUR DOPAMINE LEVEL.
Here are some of the popular foods that you can eat to increase your dopamine level (I think that’s why I love watermelon and green tea!). Please check the references as they are all science-backed up:
- Watermelons: Oddly enough the juice of watermelons has been thought to increase levels of dopamine. It is also packed with various vitamins including A, B6, and C. The vitamins it contains may help reduce free radicals and ensure that dopaminergic functions are healthy.[4]
2. Green tea: It contains antioxidants that promote physical and mental health. The polyphenols as well as L-theanine within green tea are associated with increasing dopamine. [5]
3. Bananas: If you eat ripe bananas, you may be getting more tyrosine. Some sources have suggested that the “riper” the banana, the greater the tyrosine contents. Overripe bananas may not be an ideal option simply due to the fact that they are more likely to be sweeter, thus triggering an insulin spike. [6]
4. Apples: Eating apples is associated with increases in the antioxidant known as “quercitin.” This antioxidant has been associated with neuroprotective effects and generation of dopamine. In fact, part of the way quercitin may protect the brain is by preventing dopamine loss. [7]
5. Turmeric: The active ingredient in the spice turmeric, called “curcumin” is known to cross the blood-brain barrier and increase levels of neurotransmitters – including dopamine [8] [9] [10]
6. Spirulina: One of the richest sources of tyrosine comes from spirulina, a common dietary supplement. It is considered an aquaculture food that is safe for human consumption. [11]
7. Oregano oil: Consuming oregano oil means that you’re getting carvacrol – a component that interacts with your brain’s dopamine system to make you feel good. It may help maintain sufficient levels of dopamine in the brain.[12]
8. Ginseng: There is some evidence that Panax ginseng acts on the brain’s dopaminergic system. Research suggests that including ginseng in the diet may increase extracellular concentrations of dopamine. [13]
9. Veggies: Many veggies will also help aid in the process of dopamine production because of their folate contents and other antioxidants. All folate-rich veggies like broccoli, spinach, and cauliflower can increase dopamine, and antioxidants within veggies have potential to decrease free radicals, which could detrimentally affect dopamine levels. One vegetable that may have other mood-boosting properties is that of red beets. Red beets contain “betaine” which has been suggested to regulate levels of neurotransmitters, which may help improve mood. Beets also contain tyrosine, so they pack a double-punch in terms of raising dopamine and improving mood. [14]
Credit for the list to Mental Health Daily. A new body of scientific research was added to compliment it.
WHAT ARE OTHER WAYS TO INCREASE DOPAMINE?
PHYSICAL EXERCISE. Physical exercise is one of the best things you can do for your brain. It boosts production of new brain cells, slows down brain cell ageing, and improves the flow of nutrients to the brain. It can also increase your levels of dopamine. [15] Running, taking walks, or doing gentle tai chi, or qi gong all provide powerful mind-body benefits and help you regulate the hormonal balance. [16] [17] [18]
GOAL-SETTING. Setting goals is a great way to increase your dopamine level. ‘falling in love’ with your project can have the same effect on your biochemistry as ‘falling in love’ with someone. Similar neuro-pathways are triggered and dopamine gets released. If you want to help yourself boost your motivation, set a grand goal that motivates you and makes a concrete plan to get there. [19] [20]
MEDITATION. Regular meditation can help balance mood swings as in a non-active conscious state there is more dopamine being released and more cortisone being suppressed which causes a stress-releasing effect. [21] [22]
TAKE CARE OF YOUR GUT. Often referred to as the ‘second brain’, an intricate network of 100 million neurons resides in our gut. Gut bacteria produce hundreds of neurochemicals that the brain uses to regulate basic physiological processes as well as mental processes such as learning, memory and mood. [23]
CALORIC RESTRICTION. It is known that caloric restriction is associated with longevity and an increased lifespan. Researchers discovered that consistent ‘mild’ caloric restriction results in significantly different neurological activity and release of dopamine. [24] [25]