Our brain releases a neurotransmitter, dopamine, which is crucial for numerous essential bodily functions.
Dopamine is great for the following body functions:
– Regulating movement
– Controlling the center of pleasure and reward in the brain
– Improving the cognitive functions (knowledge, attention, memory, decision-making, evaluation, problem solving)
– Regulating the secretion of prolactin
Since it is extremely important for our wellbeing and happiness, the reduced levels of dopamine lead to various health issues, such as depression, sadness, negativity and various emotional troubles.
Fortunately, there are 10 effective ways to raise the dopamine levels in the body, without using medications:
The exercise of every kind raises the levels of dopamine, serotonin, and endorphin. Regular exercise provides happiness, strengthens the body, reduces stress.
2. Avoid Addictions
Addiction to drugs, alcohol, and gambling, and even addiction to sex or shopping, often provides us with an instant pleasure. However, this type of instant fix will never provide a permanent solution to our problems. Addictions can only satisfy our transient needs, but they are not the solution to our long-term problems. Every addictive behavior leads to a lifestyle that is mostly based on the satisfaction that we get from the source of our addiction.In order to reduce the risk of developing any type of addiction; you should aim to live a more fulfilling life with more life-rewarding pleasures. It is very important to enjoy in simple things such as conversations, walking or reading. Moreover, note that you should also look for a job in which you will enjoy.
3. Checklist Small Tasks
Have you ever wondered why you feel happy when you finish a task or get organized? It is because your dopamine levels increase when you’ve completed something. Your dopamine levels rise even more when you are able to check something physically off your list versus mentally.
According to the Principles of Self-Management, if a task involves 25% or greater change in your routine, you will feel overwhelmed, incapable or completing it and you may start to self-sabotage or give up. If the task involves less than 10% change, you will likely not do it, because it will feel easy and meaningless. The best way to balance the scale is to look for goals between 10 and 25% of new behaviors and actions in order to create the highest likelihood of success.
This is simply a guide, but find a task that seems challenging and motivating, but not too difficult or doable. Break down larger tasks into smaller steps. Create a written list and check your boxes as you accomplish them to help better raise your dopamine levels.
4. Create Something
As a writer, I can tell you that when I am in a creative mode, I enter the beautiful flow of a new world. Creative activity creates more dopamine levels in your brain, putting you into a hyper-focused state of happy flow.
You don’t have to be a professional artist to be creative. Writing, painting, sculpturing, playing with legos, drawing, coloring, dancing, singing, knitting, making crafts, photography, making a vision board, auto repair, cooking, baking, or anything else that seems fun and interesting for you can become a creative activity. Even designing a new program for your job, organizing your home, or planning a trip can be a creative activity.
Find something that truly inspires you and makes you happy. Don’t judge yourself or compare yourself to others. Allow yourself to enter into the process of creation. To help get inspired, read Liz Gilbert’s Big Magic.
5. Get a Streak Going
For the purpose of this article, we will define “streak” as a visual reminder of how many times in a row you have done something. Getting a streak going is very similar to creating a checklist and accomplishing your tasks. It increases your dopamine levels and makes you feel happier. Take a calendar and write down the goals you want to accomplish in the following days and months. For example, if you exercise on Monday, Thursday, and Sunday – mark these days on the calendar for the month. After you have finished your exercising, mark it off on the calendar.
Although ‘streak’ is a very useful tool, it has one negative aspect—routine. To counter it, you should try to find new ways to improve the performances of your actions.This will also help you to find out how much you have improved at the things you are doing.
6. Increase Tyrosine
Tyrosine is one of the 22 essential amino acids used for the creation of proteins. It is actually the most important chemical for the dopamine production of dopamine.
Besides dopamine, it also has the potential to elevate norepinephrine levels. In order to raise its levels in the body, you should consume green tea, watermelon, almonds, bananas, avocados, and dark chocolate.
Dopamine levels are also increased through listening to music, even though it may be short-term. Therefore, use music as a common way to raise dopamine levels.
This works differently compared to exercise. It will make you more calm and relaxed, which will enable you to reduce stress.
9. Take Supplements
Some supplements you can take to increase your levels of happy
– Sceletium Tortuosum
– Fish Oil
– Phosphatidylserine (PS)
10. Toxic Cleaning
When your body is loaded with toxins and bacteria, everything gets out of whack. Your immune system weakens, your body becomes acidic, giving opportunities for disease to grow and your dopamine production can be constrained too. In other words, if you are filled with junk, you will feel like junk too.
First, it is very important what you bring into your body. You have enough toxin build-up already – stop taking in more. Focus on nourishing, organic, whole foods, mostly plants. Reduce – or preferably stop – eating processed foods.
Organic vegetables and fruits are definitely your friends. Green juices and green smoothies are excellent ways to bring in a large amount of nutrients into your body quickly. If you are on the go, use Green Juice Powders, or simply add them to your juices or smoothies for extra benefits.
It is important to keep your gut healthy. Eat fermented foods and take probiotics to help create healthy bacteria balance in your body. A healthy gut is the basis of a healthy mind and a healthy body.