10 Ways to Naturally Increase Dopamine
- Catherine Moscatt
- May 11, 2023
- 5 min read
We’ve all heard of dopamine, right? The "pleasure” hormone. And, like many things, it's even better when we come by it naturally. Not sure how to do that? Here’s where you can begin.
1) Eat more protein
Did you know adding more turkey and beef to your diet can boost happiness? I’m not saying go out and buy a hamburger every time you feel sad. But proteins are formed from amino acids, in particular tyrosine and phenylalanine. If you eat enough turkey, beef, dairy, or soy, you just might see an uptick in your moods.
2) Get more sun
Winter is notorious for the blues (in fact, there is even a disorder, Seasonal Affective Disorder, that afflicts those who get depressed during the winter because they are not getting enough sunlight). “One study in 68 healthy adults found that those who received the most sunlight exposure in the previous 30 days had the highest density of dopamine receptors in the reward and movement regions of their brains” (https://www.healthline.com). If it is the middle of the winter and you are struggling with SAD, look into getting a lightbox (unless you are bipolar because it can trigger manic episodes).
3) Avoid drugs and alcohol
Drugs and alcohol give you dopamine…but at a cost. You become reliant on them for the neurotransmitter thus creating addiction. When deprived of the drug, the person will become depressed and anxious. Over time the drug (and alcohol is a drug) depletes dopamine inspiring dependency. “A small study by researchers at Columbia University revealed that the dopamine produced during drinking is concentrated in the brain’s reward center. The study further found that men exhibit a greater release of dopamine when they drink than women. These findings could explain why men are more than twice as likely as women to develop an alcohol use disorder” (https://www.drugrehab.com). So steering clear of drugs and limiting your alcohol intake is certainly advisable. By the way, “drugs” include nicotine and caffeine so this may apply to you. Even prescription drugs like antidepressants and antipsychotics can lower dopamine. You should always do what your doctor tells you and take your meds exactly as prescribed, but it is good to be aware.
4) Avoid crappy food
Potato chips may be more insidious than you think. Junk food causes a temporary amount of dopamine to course through the body but this is short-lived. Just like blood sugar levels, dopamine will spike and crash leaving us to feel worse than before. Think long-term next time you reach for a snack.
5) Try probiotics
Gut health has been linked to increased dopamine and therefore increased happiness. As someone with Crohn’s disease, I know better than anyone how poor gut health can be a pain in the ass. Probiotics can be found in yogurt, and some dietary supplements. Not only do they kill harmful germs, they also boost your body’s immune system. A probiotic can be a supplement, a food ingredient (such as yogurt), or a drug prescribed for the treatment of a disorder or disease (https://www.nccih.nih.gov). However, if you are going to make any drastic changes in your diet and certainly if you are going to try a new supplement or drug, you need to talk to your doctor first.
6) Try meditation
Seriously, just try it. I’m not going to force the issue because personally, I hate meditating. But don’t let my opinion influence yours. Many people find it beneficial for a whole host of reasons, including the fact that it boosts dopamine. “A clinical study published in Cognitive Brain Research found that the practice of meditation was linked to a 65 percent increase in endogenous dopamine release” (https://www.tomsofmaine.com). That only should be incentive. If you aren’t sure how to go about getting started there are hundreds of apps, books, and videos on the subject. One thing about meditation that I learned is a) you got to work at it and b) it’s not for everyone. Even famous happiness guru Gretchen Rubin could never get into meditation.
7) Listen to music.
One of my favorite ways of increasing dopamine, music has a powerful effect on the brain. It taps into the brain’s reward system which is why we feel pleasure when we hear our favorite song. “A small 2011 study investigating the effects of music on dopamine found a 9% increase in brain dopamine levels when people listened to instrumental songs that gave them chills” (https://www.healthline.com) It can even improve fine motor control in Parkinson’s patients.
8) Get a good night’s sleep
Easier said than done, right? Well, it’s a thousand times easier if a) you don’t have any electronics on the scene b) the room is dark and a little chilly (who can sleep if it’s a million degrees) and c) you don’t have a million thoughts racing through your mind which is a common complaint of those who can’t sleep. Meditation can help with that ( I know, I’m really pushing the meditation) but so can journaling and therapy. Exercise can also make you tired so you sleep better at night. People who get seven to eight hours of sleep are shown to have higher levels of dopamine. Of course, this means going to bed at a reasonable time (three in the morning is not “reasonable”) and getting up at a consistent time every day (try to keep track). There was a period of time I wasn’t getting up before 12. We decreased my Seroquel and even though I have my weak moments, usually I now rise between nine and ten.
9) Eliminate Stressors
Stress takes a toll on our dopamine levels. While we can’t eliminate stress completely, we can minimize it by engaging in healthy behavior and avoiding toxic situations and people. When I’m under enough stress I either have a panic attack or on several occasions I have even lost touch with reality (psychosis). This happened more at college or when working because there are so many different things that triggered me- a difficult assignment, a fight with a friend, a rude customer. Not everyone can drop out of school and bow out of the workforce to become a writer, however. Once again, you might want to consider exercise (an excellent way to handle stress), and a journal, and remember there is no shame in therapy. Sometimes talking it out is the best way to handle the situation.
10) Cold Exposure (https://www.optimallivingdynamics.com)
Here’s one that intrigued me. The author (Jordan Fallis) says they take cold showers every day and guess what? So do I. I used to think it just made me feel better because it was “refreshing” but now I realize it might actually be boosting my dopamine levels. “Researchers have found that cold water immersion increases dopamine by 250%” (https://www.optimallivingdynamics.com). My old therapist used to have me hold ice cubes, do a face ice bath, or take a frigid shower with my clothes on when I was feeling particularly distressed. While you don’t have to do that, I recommend taking a cold shower at least once. You might feel like a million bucks!
Dopamine is not only important, but it’s also essential. If you suspect you might be dopamine deprived, I encourage you to see a doctor, mental health worker, or therapist. They may be able to help. Don’t forget to subscribe!
References:
Comments