Our brain releases a neurotransmitter, dopamine, which is
crucial for numerous essential bodily functions. Dopamine is great for the
following body functions:
-Regulating movement
-Controlling the center of pleasure and reward in the brain
-Improving the cognitive functions (knowledge, attention,
memory, decision-making, evaluation, problem solving)
-Regulating the secretion of prolactin
Since it is extremely important for our wellbeing and
happiness, the reduced levels of dopamine lead to various health issues, such
as depression, sadness, negativity and various emotional troubles.
Fortunately, there are 10 effective ways to raise the dopamine
levels in the body, without using medications:
1.
Exercise
The exercise of every kind raises the levels of dopamine,
serotonin, and endorphin. Regular exercise provides happiness, strengthens the
body, reduces stress.
2. Avoid
Addictions
Addiction to alcohol, drugs, gambling, sex, and even shopping,
provide an instant pleasure, but it is not a permanent solution. Additions only
temporarily satisfy our needs.
Moreover, addictions alter our lifestyle in favor of the
source of the addiction, and it is a wicked cycle. Therefore, you should try
and lower the risk of developing addictions, enjoy life, and find things that
provide deeper calmness and happiness. Also, it is of great importance to work
a job you enjoy.
3.
Detoxification
Make sure you regularly detoxify your system, as the
accumulation of toxins and bacteria in the body prevents the dopamine
production and weakens the immunity.
4.
Increase Tyrosine
Tyrosine is one of the 22 essential amino acids used for the
creation of proteins. It is actually the most important chemical for the dopamine
production of dopamine.
Besides dopamine, it also has the potential to elevate
norepinephrine levels. In order to raise its levels in the body, you should
consume green tea, watermelon, almonds, bananas, avocados, and dark chocolate.
5. Music
Dopamine levels are also increased through listening to music,
even though it may be short-term. Therefore, use music as a common way to raise
dopamine levels.
6.
Organize your life
The levels of dopamine are raised in the case of organized
small daily tasks, even though they are hard at times. You should write your
tasks down on a piece of paper, and check them off. In this way, you will be
satisfied as you note that you finish them one by one.
The Principles of Self-Management state that if a task represents
a change of 25% (or bigger change) in the routine, you will feel unable to
finish it, and often ends up with a self-sabotage or giving up. Y
If the task changes 10% of your routine, you will succeed to
complete it, as you will believe it is small. Therefore, balance tasks to be 10
and 25% of new behaviors, in order to try new and challenging things, but still
not too difficult to complete.
7.
Creativity
The levels of dopamine in the brain are also elevated with a
creative activity. This will also keep you focused. You do not need to become a
world-known artist but try dancing, singing, writing, sculpturing, painting,
drawing, cooking, knitting, making crafts, and auto repair, and you will feel
much better right away.
8. Get a
Streak Going
In this sense, “streak” will mean a visual reminder of the
number of times in a row you do something. This is similar to organizing the
tasks, and accomplishing them. This will raise the levels of dopamine, and make
you happier and satisfied. You should use a calendar, written your goals, and
plan when to complete them. As soon as you finish the task, mark it off on your
calendar. Yet, the drawback of the ‘streak’ is routine, so you should find a
way to enhance the performance.
9.
Supplementation
Dopamine levels can also be raised through supplementation, such
as:
Curcumin, the active ingredient in turmeric, effectively
increases dopamine in the brain.
Ginkgo Biloba has a potential to raise dopamine levels as
well.
Acetyl-l-tyrosine is a building block of dopamine, so a
healthy dose of it supports the production of dopamine in the brain.
L-theanine increases numerous neurotransmitters in the brain,
including dopamine. Green tea is a rich source of l-theanine.
10.
Meditation
Meditation raises the levels of dopamine in a different way
that cardio exercises. It improves your mood, creates mental energy, and
relaxes the mind. Meditation is an efficient way to reduce stress on a daily
basis.
This post
was republished from: The Mind Unleashed.