Dopamine is a neurotransmitter that helps control the brain’s reward and pleasure centers. It plays a main rule for vital functions in our bodies.
- Regulate movement
- Regulate prolactin secretion
- Controlling our brain’s pleasure and reward center
- Improve our cognitive functions (memory, attention, knowledge, evaluation, problem solving, and decision-making)
It is not surprised that low levels of this neurotransmitter can lead to sadness, depression, negativity and many other emotional troubles. Dopamine is crucial for our happiness and well-being.
10 easy natural ways to increase dopamine levels without necessity to use medications:
1. Don’t Get Addicted
Don’t be obsessed with drugs, alcohol or gambling. Often addiction to sex or shopping gives us an instant pleasure. However, this will never provide a permanent solution to our problems. Addictions can’t solve our long-term problems and only satisfy our transient needs. The source of our addiction leads to a lifestyle behavior that is mostly based on the satisfaction that we get from it. To reduce the risk of developing any type of addiction recommendation is to live a more fulfilling life with more life-rewarding pleasures. It is very important to enjoy in simple things such as conversations, walking or reading. Moreover, note that you should also look for a job in which you will enjoy.
2. Checklist Small Tasks
When we organized and finish tasks dopamine levels increase whether the tasks are easy or difficult. So, instead of worrying sit down and write things on paper. Check them off one at a time. It has been proven that checking things on list positively affects our dopamine levels.
According to the Principles of Self-Management, if some task in your routine presents a change of 25% (or bigger change) you will feel Incompetent of completing it. This usually leads to a self-sabotage or giving up. In other case, if your task involves less than 10% change to your routine, it will look easy and meaningless and you will not perform them. So, the best scale to perform tasks is between 10 and 25%. It is the best way to balance of new behaviors. In other words, do something that is challenging and motivating, but not too difficult.
3. Create Something
Creative activity increases dopamine levels in your brain and makes you more focused. For creative is not necessarily for you to be a professional artist. Writing, painting, sculpturing, drawing, dancing, singing, knitting, cooking, making crafts, and auto repair, are just some of the many creative things you can do.
If you exercise you can increase your dopamine, serotonins and endorphins level. Regular performing exercise reduces stress, creates joy and makes us stronger. It is very important for our life.
5. Get a Streak Going
Getting a streak going is very similar to creating a checklist and realizes your tasks. It increases your dopamine levels and makes you feel happy. For do this, take a calendar and write down the goals you want to realize in the following days and months. For example, if you exercise on Monday, Wednesday and Saturday mark these days on the calendar for the month. After completing your exercising for those days, mark it off.
We can say that ‘streak’ is a very useful tool, but has one negative aspect—routine. To facing with it you should find new ways to improve the performances of your actions. Find out how much you are good at the things you are doing.
6. Increase Tyrosine
The most important chemical for the production of dopamine is Tyrosine. It is one of the 22 crucial amino acids that are uses for the creation of proteins in the body. Despite of dopamine tyrosine can also increase norepinephrine levels.
Increase the tyrosine levels in your body with this food: almonds, avocados, bananas, watermelon, green tea, and dark chocolate.
7. Listen to Music
Music can increase temporary your dopamine levels. It will make you feel amazing but it won’t lead to a lasting fulfillment. That’s why music should only be one of your many sources of dopamine.
Meditation increases differently than cardiovascular exercises dopamine levels. It calms your mind, helps you feel better, and give you mental energy. If you practice meditation regularly, you can combat successful with everyday stressful situations.
9. Take Supplements
Some of the natural supplements help you increase your dopamine levels:
Curcumin (the active ingredient in turmeric) has the ability to increase dopamine levels in your brain.
Acetyl-l-tyrosine improve brain’s ability to produce dopamine.
Green tea is a great source of l-theanine. L-theanine increases many neurotransmitters in the brain and dopamine is one of them.
Ginkgo Biloba is another supplement that is well-known for its ability to increase dopamine levels.
10. Toxic Cleansing Toxic Cleaning
The accumulation of bacteria and toxins in our body weakens the immune system and slow down the production of dopamine.