What Is Dopamine, How Does It Increase Naturally?

   

Dopamine is an important chemical messenger with many functions in the brain. It plays a role in reward, motivation, memory, attention and even regulating body movements. When dopamine is released in large amounts, it creates feelings of pleasure and reward that motivate you to repeat a certain behavior. In contrast, low dopamine levels are linked to decreased motivation and decreased enthusiasm for most people.Ways to Increase Dopamine Levels Naturally are,

Consume Large Amounts of Protein

Proteins are made up of smaller building blocks called amino acids. There are 23 different amino acids, some of which can be synthesized by the body, while others must be obtained from food. An amino acid called "tyrosine" plays a critical role in dopamine production. Enzymes in the body can convert tyrosine into dopamine, so having adequate tyrosine levels is important for dopamine production. Tyrosine can also be obtained from another amino acid called "phenylalanine". Both tyrosine and phenylalanine are found naturally in protein-rich foods such as turkey, beef, eggs, milk, soy and legumes. Studies show that increasing the amount of tyrosine and phenylalanine in the diet can increase dopamine levels in the brain, which improves reflection and memory.

Eat Less Saturated Fat

Some studies; It has been shown that the saturated fats found in animal fat, butter, full-fat dairy products, palm oil, and coconut oil can disrupt dopamine signaling in the brain when consumed in excess. Another study found that mice that ate 50% of their calories from saturated fat decreased dopamine signaling in the reward areas of the brain compared to mice that received the same amount of calories from unsaturated fat. Interestingly, these changes can occur even without differences in weight, body fat, hormones or blood sugar levels. Also, some researchers hypothesize that maintaining a diet high in saturated fat will increase inflammation in the body, leading to changes in the dopamine system.

Consume Probiotics

In recent years, scientists have discovered that the gut and brain are closely related. In fact, the gut is sometimes called the second brain because it contains a large number of nerve cells that produce many neurotransmitter signaling molecules, including dopamine. It is now known that certain types of bacteria that live in the gut have the ability to produce dopamine, which can affect mood and behavior. Some studies show that when consumed in sufficient quantities, certain strains of bacteria can reduce symptoms of anxiety and depression in both animals and humans. Although it is clear that there is a link between mood, probiotic, and gut health, the details of the link are not yet fully understood.

Exercise Frequently

Exercise is often recommended to increase endorphin levels and improve mood. Improvements in mood can be seen even after as little as 10 minutes of aerobic activity, but may reach their greatest after a minimum of 20 minutes of exercise. While these effects are not entirely due to changes in dopamine levels, some animal studies suggest that exercise can increase dopamine levels in the brain. A treadmill study with mice showed that dopamine release and the number of dopamine receptors in the reward areas of the brain increased.

Get Enough Sleep

Studies show that dopamine is released in large amounts when it's time to wake up in the morning, and naturally falls off when it's time to sleep in the evening. However, lack of sleep can disrupt this natural rhythm. When people have to stay awake during the night, the availability of dopamine receptors in the brain is greatly reduced the next morning and dopamine deficiency occurs. However, having less dopamine typically comes with other unpleasant consequences such as decreased concentration and poor coordination. Regular and quality sleep can help stabilize dopamine levels and make you feel more vigorous throughout the day.

Listen to Music

Listening to music is a fun way to stimulate the release of dopamine in the brain. Various studies; found that listening to music increased the brain's dopamine levels by 9%.

Get Enough Sunlight

Seasonal affective disorder (SAD) is a condition in which people feel sad or depressed when they are not exposed to enough sunlight in the winter season. It is known that less exposure to sunlight can lead to low levels of mood-enhancing neurotransmitters, including dopamine, and sunlight exposure can increase them. A study in 68 healthy adults showed that those exposed to the most sunlight in the past 30 days had the highest dopamine receptor density in the reward and movement regions of the brain.

Do not swallow without chewing thoroughly

It is not only beneficial for the digestive system to swallow thoroughly. It also prevents the formation of bad breath. The longer you chew, the more mouth bacteria can be sent to the stomach and destroyed.

Do Not Ignore the Use of Supplements

Several vitamins and minerals are required for the formation of dopamine hormone. These; iron, niacin, folate and vitamin B6. In addition to proper nutrition, magnesium, vitamin D, turmeric, thyme extract, and green tea have also been associated with increased dopamine levels.

Frequently Asked Questions

What Causes Dopamine Deficiency?

Dopamine deficiency; It can cause symptoms such as muscle spasms, constipation, difficulty in eating and swallowing, difficulties with walking and balance, muscle stiffness. In addition to these, reflux, sleep disorders and pneumonia are symptoms that can be seen in dopamine deficiency.

How Is Dopamine Deficiency Treated?

There is no standard form of treatment for dopamine deficiency. Which drugs should be used to relieve the symptoms is done by trial and error method.

How to Understand Dopamine Excess?

An excess of dopamine is manifested by aggressiveness, competitive attitude and poor impulse control. In addition, binge eating disorders and addiction also indicate an excess of dopamine in the body.