How can you increase dopamine

You have to train your brain to produce dopamine naturally, and high sugar intake impedes this process. Whether initiated by alcohol, cocaine, or sugar, the compulsive behavior addiction is the same—an undeniable desire for dopamine. Limiting sugar intake will help fight this addictive dopamine depletion-sugar craving cycle. If you struggle with a sweet tooth, you can take chromium picolinate supplements to help decrease your sugar cravings.

Supplement with tyrosine. Amino acids are the building blocks of protein; there are 20 different amino acids that make up the protein our body needs. The brain uses the amino acid l-phenylalanine as the source precursor for the production of dopamine. Once the body receives phenylalanine, it can convert it to tyrosine, which in turn is used to synthesize dopamine.

So the way to increase central nervous system neurotransmitter levels is to provide proper amounts of the amino acid precursor. Bananas, especially the ripe ones, are considered to be exceptional at regulating dopamine because they have a high concentration of tyrosine. Other foods that increase dopamine through the conversion of phenylalanine to tyrosine include almonds, apples , watermelons , cherries, yogurt, beans, eggs and meats.

It is important to note that dopamine foods alone generally do not have the therapeutic amino acid levels necessary to boost dopamine levels for someone experiencing major depressive disorder.

To boost your levels of dopamine, dopamine rich foods may not be adequate. Tyrosine supplementation may help. Cut down on caffeine. Even though coffee gives you the energy boost you need, just like sugar, it only offers temporary relief and may actually be doing more harm than good. After experiencing the initial kick caffeine offers, dopamine levels in the body decrease.

So, go for a cup of decaf or at least minimize consumption of coffee to counter dopamine deficiency. In short, avoid those sugary drinks at Starbucks. Set a routine schedule. One easy way to boost dopamine is to get in a healthy routine and stick to it. Your routine should include adequate time for work and rest. John Ratey, MD, renowned psychiatrist and author of Spark: The Revolutionary New Science of Exercise and the Brain , has extensively studied the effects of physical exercise on the brain.

He found that exercise raises baseline levels of dopamine by promoting the growth of new receptors. Researchers found that 30 minutes of running on a treadmill did not result in an increase in dopamine, but one of hour of yoga did. Taking walks , or doing gentle, no-impact exercises like yoga , tai chi , or qigong all provide powerful mind-body benefits. Simply standing up frequently during the day can counteract the dopamine-draining effects of prolonged sitting.

Sunlight increases the number of dopamine receptors and creates vitamin D which activates the genes that release dopamine. The benefits of meditation have been confirmed in over 1, studies. Meditation builds a healthier, more resilient brain via various processes :. Enjoying music can cause the release of dopamine. Just the anticipation of listening to music can do that. Have you ever heard a piece of music that gives you chills? Petting your dog can give both you and your pet a boost of dopamine and a slew of other feel-good brain chemicals.

Getting adequate sleep is one of the most important things you can do for your brain health and performance. Research has found that dopamine plays a bigger role in sleep regulation than previously believed. It controls the production of the sleep hormone melatonin. Lack of sleep may reduce the number of dopamine receptors.

Even one night of sleep deprivation results in the downregulation of dopamine receptors. If you struggle with your weight, consider intermittent fasting. Besides helping you lose weight , this timed approach to eating can help maintain the health of dopamine receptors. Proponents of cold showers swear it boosts their mood and productivity all day, even more than drinking coffee. Dopamine functions as a survival mechanism by releasing energy when a great opportunity presents itself to you. They got a dopamine surge every time they spotted a new patch of berries or a better fishing spot because this meant survival.

While you can still pick berries and fish, there are endless other healthy ways you can enjoy the quest of living a modern life. You can engage in quest-oriented hobbies like geocaching, genealogy, bird watching, and collecting of all kinds.

These kinds of hobbies are ideal for keeping up dopamine levels since there is always something new to be discovered. But you can intentionally stimulate dopamine release by challenging yourself with new goals. Each goal can be as simple as organizing your emails, cleaning a closet, or emptying your junk drawer. Every time you cross one item off your to-do list, it should give you a little surge of dopamine.

Existing conditions, drug abuse, and an unhealthy diet may all be factors. Share on Pinterest Omega-3 fatty acid supplements may help to boost dopamine levels naturally. Dopamine vs. Medically reviewed by Suzanne Falck, M. Latest news Could 'cupping' technique boost vaccine delivery? Scientists identify new cause of vascular injury in type 2 diabetes.

Adolescent depression: Could school screening help? Related Coverage. Unmotivated to exercise? Dopamine could be to blame As the New Year approaches and we promise ourselves we will exercise more, a new study helps explain why sticking to our resolution can be so hard. What are the early signs of a depression relapse? Medically reviewed by Timothy J. One human-based study, published in , showed exercising on a treadmill led to an increase of dopamine receptors among Parkinson's patients.

Further research is needed to determine whether exercise regimens can be used to regulate dopamine levels in the population at large. Try meditation, yoga, or pilates: Meditation is another natural way to increase dopamine. Past studies have found that the practice of meditation triggers neurotransmitters that help regulate psychological disorders, like anxiety. And anxiety has been linked to lower dopamine levels. So, people who meditate may therefore be able to reduce anxiety and possibly increase dopamine levels at the same time.

A study incorporating PET positron emission tomography scans showed increased dopamine release in the brain during yoga nidra meditation — a type of meditation that focuses on deep relaxation. Researchers have also found a likely increase in dopamine levels of participants during pilates , particularly for people recovering from substance use disorders. Past studies have shown that pilates can ward off depression , while exercise and the practice of sports generally increase brain synaptic activity, including that of serotonin and dopamine.

Eat right: Consuming healthy fats and sufficient protein plays a large role in the regulation of dopamine levels, Mullur says. A study found that low levels of omega-3 fats and polyunsaturated fatty acids PUFA are a major component of brain function.

And, incidentally, low levels of omega-3 fats and PUFAs are associated with the brain's dopamine regulation. In general, Mullur recommends sticking to a plant-based diet , which includes:. Certain nutrients that come in supplement form may increase dopamine levels. But Mullur says most supplements out there that tout a dopamine boost aren't backed by science, so you should practice caution when shopping.

It is important to consult a doctor before taking any of the following:. Omega 3: Omega-3 is helpful but can be consumed through healthy fats in a plant-based diet, so supplements aren't always the best option.