Dopamine is a neurotransmitter found in the brain, and stimulates feelings of happiness, excitement, enjoyment, bliss and contentedness; even euphoria. Several drugs and alcohol are also known to trigger the dopamine levels and create a sense of happiness.
Lack of dopamine can lead you to feelings of depression, lack of motivation or drive, fatigue, addictive behaviour, insomnia and mood swings.
The Top Foods to Help You Lift Up Your Mood
Dopamine deficiency may also lead to self- destructive behaviour. When you are experiencing these symptoms you should choose natural ways to boost your dopamine levels like:
1. Tyrosine rich foods: The amino acid, tyrosine, is then synthesized by the body into dopamine. Taking foods that are rich in tyrosine can help you boost dopamine levels naturally.
Examples of such foods are:
Almonds
Apples
Avocadoes
Banana – highly recommended
Green leafy vegetables
Pumpkin seeds
Watermelon
Wheat germ
2. Exercise: Physical exercise is also very good for your mental and emotional health. It slows down aging of neurons and boosts production of new ones. It also increases your dopamine levels. Meditation is also very helpful for boosting dopamine.
3. Engage in a creative activity: When you engage in a creative activity, it utilises the brains reward mechanism and makes you feel good and gives the feeling of accomplishment. This naturally boosts your dopamine.
4. Decrease your sugar intake: Foods that are high in sugar, fat and cholesterol are not just unhealthy but also hamper the production of dopamine. Reduce your intake of sugary drinks, ready meals and takeaways.
5. Consume plenty of vitamins: Vitamin E and C naturally contribute to the production of dopamine. Eating foods like peppers, broccoli, carrots and supplements that are rich in these vitamins will help boost your dopamine levels naturally.
6. Increase your intake of antioxidants: Dopamine gets oxidised easily. Consuming foods that are rich in antioxidants, will reduce the free radical damage to the brain cells producing dopamine. For example: asparagus and beetroot.
7. Get Plenty of Sleep: Sleeps makes you feel refreshed and energized and prepares you to tackle the tasks of the next day. A good 7-8 hours of sleep is good for maintaining optimum levels of dopamine.
8. Sunlight Exposure: Sunlight is directly linked to the dopamine receptor count. 30-60 minutes of exposure to sunlight can significantly boost your dopamine levels.
9. Decrease the intake of Lipopolysaccharides: These are endotoxins – they make the immune system go haywire and decrease the production of dopamine. Eating probiotics like yogurt and kimchi can help you combat these.
Most of these activities are good for your health. They make you more productive and that’s exactly what dopamine does. Avoid foods and habits that result in dopamine depletion, or cause unnatural spikes, so that you will have optimum levels of dopamine and be at your best each and every day.
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