The best way to increase dopamine levels is to do it naturally, because if you increase it through self medicating addictive behaviours such as drugs, caffeine, shopping and so forth.
You will inevitably cause problems with your dopamine production, which will not be very beneficial for your long term health.
14 Ways to show you how to increase dopamine levels naturally
1. Increase Your Tyrosine
Tyrosine is an amino acid that comes from food, and is the building block for the production of dopamine, and can be found in the following foods:
- Green tea
2. Increase your Phenylalanine
Phenylalanine is yet another amino acid contained in food that can be beneficial for chronic pain, depression and Parkinson’s disease, and can be found in the following foods:
- Dairy foods
3. Eat More Foods that Contain Resveratrol
Resveratrol is an antioxidant that helps increase dopamine levels, it help fight cancer, heart disease and diabetes, and is available from the following foods.
- Wine in moderation
4. Get More Sunlight
Get out more in the sun to expose yourself to sunlight, which increases your dopamine receptors producing vitamin D, this will activate genes that help release dopamine.
5. Get More Sleep
Getting the right amount of sleep is a good way of regulating your dopamine levels, try going to bed at the same time at night, and also try getting up in the morning roughly about the same time too.
It might take a while to find out how much sleep you actually need, and at what hours you need to sleep at, but once you do find out, you will feel the benefits.
Mindfulness exercises are a great way to boost your dopamine levels, you learn how to control your negative internal chatter, otherwise known as a ” monkey mind”. This reduces your stress levels and in turn lowers your cortisol levels, the stress hormone.
7. Listen to Music
If you listen to music that you really enjoy, the brain release dopamine in reply, so if you need a quick fix, just put on some sounds.
8. Make a to do List
How many times have we got those little jobs that we need to get done, but never really get round to doing them. One of the best ways to actually get them done, plus get some dopamine released, is to make a to do list.
Nothing feels more rewarding then when you have done something on your list, and you tick it off, you feel you have achieved something.
9. Create a Streak
A streak is a visual reminder of how you constantly stick at something, and will keep you motivated to keep at it.
For example if you want to start meditating every day for example, get a calendar, or is get a habit former app, and put an X in the box every time you do it.
As you continue to see the X’s increase, you will feel that you are achieving something, and again feel motivated.
10. Take a Cold Shower
Taking a daily cold shower is very refreshing when you get use to it, and creates good will power, as you get out of your comfort zone.
Also you will find that while you are under the cold water, the last thing you will do is have any thoughts, you mind will almost be blank, because your main concern is how to brave the cold, it’s basically in my opinion a form of meditation.
It goes without saying that when you exercise often, it is good for your health, whether it’s running, weight lifting or swimming, this will de-stress your body.
Your brain actually rewards you with not just dopamine, but other fun chemicals like serotonin and endorphins.
12. Find your Passion
Find something that you love to do that is creative, such as painting, pottery, writing or anything other creative hobby that that keeps your mind focused.
When you find your passion, you will notice that while doing it, you won’t think of any of your troubles or negative thoughts , you mind will be in a state of flow.
13. Do something new
Challenge yourself to do something new every so often, as dopamine is triggered when we find something to look forward too, which we haven’t done before.
If you always go to the same place every year on holiday, go somewhere next time where you have never been to before.
You will find that when you arrive there, things aren’t that familiar, so you find this quite an adventure, and you will never know what you will come across.
14. More Human Contact
The more interaction we have with other people the better, and to go one better, try hugging more, or caressing your partner, as human contact triggers dopamine production not just for you, but for the other person too.