Our brain discharges a neurotransmitter, dopamine, which is significant for various essential bodily functions. Dopamine is awesome for the following body functions:
– Regulating movement
– Controlling the center of pleasure and reward in the brain
– Improving the psychological functions (knowledge, attention, memory, decision-making, evaluation, problem solving)
– Regulating the discharge of prolactin
Since it is extremely important for our prosperity and happiness, the reduced levels lead to different health issues, for example, depression, sadness, negativity and various emotional troubles.
Fortunately, there are 10 effective ways to bring the dopamine step up in the body, without using medications:
1. WORK OUT
The practice of each kind raises the levels , serotonin, and endorphin. Normal practice provides happiness, reinforces the body, reduces stress. Try the plank.
2. AVOID ADDICTIONS
Addiction to alcohol, drugs, gambling, sex, and even shopping, give an instant pleasure, but it is not a lasting solution. Additions only temporarily satisfy our needs.
Also, addictions alter our way of life for the source of the addiction, and it is a wicked cycle. In this manner, you should try and lower the risk of creating addictions, appreciate life, and discover things that provide deeper calmness and happiness. Also, it is of great importance to work a job you enjoy.
Make sure you consistently detoxify your system, as the accumulation of toxins and bacteria in the body prevents the production and weakens the immunity. Try this one.
4. INCREASE TYROSINE
Tyrosine is one of the 22 essential amino acids used for the making of proteins. It is really the most important chemical for the production of dopamine.
Besides dopamine, it also has the potential to elevate norepinephrine levels. In order to bring its levels in the body, you should consume green tea, watermelon, almonds, bananas, avocados, and dark chocolate.
Dopamine levels are also expanded through listening to music, despite the fact it may be short-term. Therefore, use music as a common way to raise dopamine levels. What’s more by the way playing an instrument makes you smarter.
6. ORGANIZE YOUR LIFE
The levels of dopamine are brought up in the case of organized small daily tasks, even though they are hard at times. You should write your tasks down on a bit of paper, and verify them. Along these lines, you will be satisfied as you note that you complete them one by one.
The Principles of Self-Management express that if a task represents a change of 25% (or greater change) in the standard, you will feel unable to complete it, and frequently winds up with a self-damage or surrendering.
If the task changes 10% of your routine, you will succeed to finish it, as you will trust 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 very hard to finish.
The levels of dopamine in the brain are likewise raised with a imaginative activity. This will likewise 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 immediately.
8. GET A STREAK GOING
In this sense, “streak” will mean a visual indication of the quantity of times in succession you do something. This is similar to sorting the tasks, and accomplishing them. This will raise the levels of dopamine, and make you more joyful and fulfilled. 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 schedule. However, the drawback of the ‘streak’ is routine, so you ought to figure out a way to upgrade the performance.
Dopamine levels can likewise be raised through supplementation, for example:
Curcumin, the active ingredient in turmeric, effectively expands dopamine in the brain.
Ginkgo Biloba can possibly raise dopamine levels too.
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 builds various neurotransmitters in the brain, including dopamine. Green tea is a rich source of l-theanine.
Note: consult a doctor before using any of the above.
Meditation raises the levels of dopamine in a different way that cardio works out. It improves your mood, makes mental energy, and relaxes the mind. Meditation is an efficient way to reduce stress on a daily basis. Studies proved that meditation literally rebuilds your brain gray matter in 8 weeks!