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Here are 11 ways you can increase dopamine levels in the brain without medication
Dopamine Explained
We all seek happiness, and there is a scientific way we can find it.
Dopamine, the feel-good chemical in our brains, positively affects our mood, focus, energy and behaviour.
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Happiness Centre: Dopamine
Dopamine is a neurotransmitter that controls our brain's reward and pleasure centre. It can help us:
- Lose Weight
- Fight against Depression
- Be Motivated
- Improve our Memory
- Feel Happy
- Stay mentally strong
- Reduce bad habits
- Increase Feelings of contentment
How Dopamine Works
The body and mind seek pleasureable experiences, resulting in the neurons creating dopamine in our brain. This can be also overdone using drugs, leaving a negative impact eventually.
Avoid Sugar
Sugar interferes with your brain's dopamine centre, and occasionally it is ok.
High levels of sugar is dangerous, as it is now classified as a drug, having similar addictive effects.
Turn off your Smartphone
Our Smartphone emits radiation that effects and interrupts our brain's dopamine production.
Turn off your smartphone or go out and get some sunshine, away from electronic gadgets.
Get some Sunshine
Go out in nature, in the sunshine, as it increases dopamine production, as proven in many studies on nature's effect on our bodies and minds.
Simple Exercise
Many studies have proven that even simple exercise like walking or climbing stairs can increase our dopamine levels.
Take the right Food
Apart from over the counter supplements, there are many foods that increase the chemicals responsible for dopamine production:
- Bananas
- Beef
- Chicken
- Green Tea
- Watermelon
- Yogurt
- Coffee
- Almonds
Sleep
A good sleep can dramatically impact your mood and productivity.
Lack of sleep makes us feel grumpy and unmotivated, with major health problems in the long run.
Make Sleep a priority to increase your happiness levels.
Protein-rich Diet
A diet full of proteins and having less of saturated fats and oils works for the dopamine production in the brain.
Check your Tasks
If you have a to-do list full of big and small tasks, the more tasks you check off after completion, the more dopamine gets released.
Passionate Work
When we do something we enjoy or are genuinely passionate about, we are not stressed and are simply loving the work. This releases dopamine as we are happy doing what we want to do.
Plan your Life
Life is more interesting, full of happiness and joy, if planned and on track.
Your brain will reward you when you are accomplishing your life goals.
Meditate
Your Brain will be free of worry and stress, as you become more productive and increase dopamine naturally, just be slowing down and creating space for meditation, a silent prayer or mindfulness.
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Dopamine Functions
Dopamine is an important chemical messenger that plays several important roles in the brain and body:
- It influences moods and feelings of reward and motivation: When&nbs...
Increase dopamine levels naturally
They are generally well regulated by the body, but there are a few diet and lifestyle changes you can make to boost your levels naturally:
- Eat lots of protein
- Eat less saturated fat
- Consume probiotics
- Exercise often
- Get enough sleep
- Listen to music
- Meditate
- Get enough sunlight
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Complex Carbohydrates
Complex carbohydrates are found in fiber and starch and are beneficial for brain health as they release glucose slowly into our system, helping stabilize our mood. Simple carbohydr...
Antioxidants
Our cells generate energy through oxidation, but oxidation also reduces the dopamine and serotonin in the brain and creates oxidative stress.
Antioxidants found in brightly colored foods like fruits and vegetables act as a defense against oxidative stress and inflammation in the brain and body. Antioxidants also repair oxidative damage and scavenge free radicals that cause cell damage in the brain.
Omega 3
Omega 3 are polyunsaturated fatty acids that are involved in the process of converting food into energy. They are important for the health of the brain and the communication of its feel-good chemicals dopamine, serotonin and norepinephrine.
Omega 3 are essential nutrients that are not readily produced by the body, so we must include foods high on it in our diet.
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Describing mental fatigue
It is the feeling that your brain just won't function properly. People will describe it as brain fog. You can't concentrate, and simple tasks take too long. You find th...
Causes of mental fatigue
Contributing factors to mental fatigue are poor nutrition, lack of sleep, hormonal imbalances, or cognitive overload. Cognitive overload can take the following forms:
- When you focus on a single task for an extended period of time.
- When you spread your attention across too many things.
- Worrying about tasks. It is as mentally taxing as doing the task.
Give your brain high-quality fuel
Your brain is fuelled with the same food as your muscles. What you eat has an enormous impact on your cognitive functioning.
- Cut down on refined sugars as it decreases alertness. Aim for sustained energy levels throughout the day.
- Plan your meals in advance. If you wait until you're hungry, you're already low on energy and willpower and will reach for a quick energy boost in the form of sugar.
- Don't skip breakfast. Without it, you may likely crash in the middle of the morning. Eat more eggs, yogurt, and oatmeal to sustain your energy levels until lunch.
- Snack mid-morning and mid-afternoon to give your body consistent fuel.
- Stay hydrated with water. Mild hydration can negatively impact cognitive performance.
- Listen to your body to figure out what makes you feel best. The same nutrition advice won't work for everyone.
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