How To Repair And Increase Natural Dopamine Receptors
Terminal updated August 2, 2022.
Edited and medically reviewed past Patrick Alban, DC. Written by Deane Alban.
Depression dopamine levels tin can lead to a lack of motivation, fatigue, addictive beliefs, mood swings, and memory loss. Learn how to increase dopamine naturally.
Dopamine is a major neurotransmitter that'south a key factor in motivation, productivity, and focus.
Dopamine helps give you your zest for life.
However, lifestyle habits, diet, and disease can deplete dopamine levels, leaving yous lethargic and blah.
If this sounds like yous, a depression dopamine level may be the reason.
Consider these healthy, proven ways to increase dopamine naturally.
What Is Dopamine?
There are roughly 86 billion neurons in the average homo brain.
They communicate with each other via encephalon chemicals chosen neurotransmitters.
Dopamine is ane of the most extensively studied neurotransmitters because it is linked to and so many aspects of human behavior, including motivation, pleasure-seeking, and addictions.
It plays important roles in attention, retentiveness, mood, learning, sleep, movement, and anticipatory pleasure.
Dopamine is widespread in the animal kingdom, merely our high levels may be a role of what makes humans unique.
It contributes to our high level of intelligence and allows united states of america to form complex social interaction, use language, plan, and set goals.
Dopamine dysfunction is the cause of a scattering of diseases, nigh notably Parkinson'south disease which is caused by the decease of dopamine-producing cells.
Relatively few neurons create dopamine and those that do are found in only a few areas of the brain, including the hippocampus (the encephalon's "memory middle") and the amygdala (the "fear center").
Dopamine is too used by a few systems exterior the central nervous system such equally the kidneys, pancreas, and immune cells.
This dopamine is created locally and does not freely move beyond the encephalon's protective blood-brain barrier.
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Dopamine Part and Structure
Neurotransmitters are oftentimes categorized past their function, either excitatory or inhibitory.
Inhibitory neurotransmitters decrease the likelihood that a nerve impulse volition fire, whereas excitatory neurotransmitters increase the chances.
Dopamine is unusual in that it can be either excitatory or inhibitory depending on the type of receptors bachelor.
Structurally, it is considered a monoamine, putting information technology in the same category as serotonin, another important mood-boosting neurotransmitter.
What Does Dopamine Do?
Now that we've covered the groundwork scientific discipline, let'southward accept a look at how dopamine impacts daily life.
Dopamine is your "motivation molecule."
It boosts your drive, focus, and concentration.
It enables you to plan alee and resist impulses and then that y'all can achieve your goals.
Information technology gives you that "I did it!" elevator when you achieve what you set out to do.
It gets your competitive juices flowing and provides the thrill of the hunt in all aspects of life — business, sports, and love.
Additionally, dopamine is in accuse of your pleasure-reward arrangement.
It allows you to experience feelings of enjoyment, bliss, and even euphoria.
Too little dopamine can go out yous unfocused, unmotivated, lethargic, and even depressed.
Dopamine is and then critical to motivation that dopamine-deficient lab mice lack the motivation to eat.
Without dopamine, they will cull to starve fifty-fifty when food is readily available.
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Dopamine Deficiency Symptoms
If you are low in dopamine, you'll have trivial enthusiasm for life.
You'll exist low on energy and motivation, and will oftentimes rely on caffeine, carbohydrate, or other stimulants to become through the day.
Here'southward a listing of common dopamine deficiency symptoms:
- aloofness
- engaging in cocky-destructive behaviors, peculiarly addictions
- fatigue
- hopelessness
- inability to consummate tasks
- inability to concentrate
- inability to connect with others
- inability to feel pleasure
- lack of motivation
- low libido
- retentivity loss
- mood swings
- procrastination
- sleep bug
Dopamine deficiency is linked to numerous psychiatric disorders including depression, attention-arrears hyperactivity disorder (ADHD), schizophrenia, Parkinson'southward affliction, Alzheimer'due south disease, and addictions of all kinds.
Causes of Low Dopamine
There are many underlying causes of dopamine deficiency.
Poor Nutrition
Besides picayune protein in your diet tin leave you with insufficient fifty-tyrosine, an amino acid that is the precursor to dopamine.
You may likewise be low in ane or more than of the cofactors needed to turn 50-tyrosine into dopamine, such equally vitamin B6, vitamin B9, copper, zinc, or iron.
The Wrong Supplements
Some natural supplements deplete dopamine and should be avoided when increasing dopamine is your goal:
- five-HTP
- licorice root (Glycyrrhiza glabra)
- magnolia bawl (Magnolia officinalis)
- melatonin
- noni fruit (Morinda citrifolia)
- white mulberry(Morus alba)
Underlying Health Weather
A wide variety of health conditions are linked to low dopamine including:
- bipolar disorder
- chronic inflammation
- depression
- hormone imbalance
- obesity
- Parkinson'south disease
- schizophrenia
- substance abuse
- thyroid disorders
Prescription and Recreational Drugs
There'due south an entire category of prescription drugs called dopamine antagonists that piece of work by binding to dopamine receptors, thereby blocking dopamine action.
Three primary types of drugs fall into this category: tricyclic antidepressants, drugs for nausea and vomiting, and some antipsychotics.
Recreational drugs — including alcohol, marijuana, cocaine, methamphetamine, ecstasy, amphetamines, and LSD — affect dopamine processing pathways, leading to a dopamine roller coaster ride, up and so down.
Dopamine Downregulation
All potentially addictive substances and behaviors — including caffeine, sugar, recreational drugs, shopping, video games, prison cell phone use, online porn, gambling, pursuit of power, and thrill-seeking — flood the brain with unnaturally high levels of dopamine.
" You don't have to resort to "sex, drugs, and rock 'n' coil" to boost your dopamine levels. There are many salubrious, proven ways to increase dopamine naturally.
But dopamine receptors are relatively frail and this bombardment can damage them or even stimulate them to death.
And so to protect your dopamine receptors, a procedure known asdownregulation occurs.
Dopamine receptors thus become less responsive or may fifty-fifty totally shut downward.
Chronic Adversity
Long-term exposure to extreme adversity tin lower dopamine production.
Examples of farthermost adversity include poverty, grief, domestic violence, or social discrimination.
Depression dopamine production can fifty-fifty be a lingering consequence of a traumatic childhood, such equally suffering abuse or living with an addict.
Electromagnetic Radiation
One of the most unexpected dopamine drains might be your phone.
There'due south evidence that the electromagnetic radiations emitted from cell phones disrupts levels of dopamine along with serotonin and norepinephrine, a dual-purpose stress hormone / neurotransmitter that helps you lot respond to stressful situations.
What "Increase Dopamine" Actually Means
When we say that a nutrient, supplement, or action increases dopamine, it sounds like more than dopamine is existence fabricated.
This is oft the case, simply not always.
Sometimes the corporeality of dopamine hasn't changed, simply rather it is being better utilized.
Increased dopamine is the result of i or more of the post-obit:
- more than dopamine is beingness made
- dopamine breakdown is slowing down
- more than dopamine is being recirculated
- more dopamine receptors are beingness created
- existing dopamine receptors are working better
We utilise the phrase "increase dopamine" throughout this article as a convenient shortcut for this entire group of neurochemical changes.
Unhealthy Ways to Increase Dopamine
When you take an activity that helps ensure your survival — such equally eating, drinking, having sex, or making money — dopamine is released.
This ensures that you'll keep to do what'southward needed to survive (unlike the dopamine-deprived lab mice mentioned above).
Neuroscientist John Coates, PhD, is a renowned dominance on risk taking.
He reveals in his national bestseller, The 60 minutes Between Dog and Wolf, that these natural activities tin enhance dopamine past 50-100% over baseline levels, just drugs increase dopamine much, much more.
Nicotine increases dopamine by 200%, cocaine 400%, and amphetamines a jaw-dropping 1,000%.
Few people realize that they are "cocky-medicating" to go a dopamine boost when they engage in potentially addictive and self-destructive behaviors.
The utilize and abuse of caffeine, booze, sugar, nicotine, drugs, shopping, sexual activity, video games, online porn, power, and gambling are all effective (but temporary) dopamine boosters that can wreak havoc on your life.
11 Salubrious Ways to Increase Dopamine Naturally
You lot don't have to resort to "sex, drugs, and rock 'n' whorl" to boost your dopamine levels.
At that place are many salubrious, proven ways to increase dopamine naturally instead.
1. Eat Dopamine-Boosting Foods
Piffling inquiry has been washed to find foods that contain dopamine, but those that do include apples, avocados, bananas, beans, eggplants, oranges, peas, plantains, spinach, and tomatoes.
However, the dopamine consumed in nutrient doesn't cantankerous the blood-brain barrier.
If you want to elevate your dopamine level with nutrient, you'll demand to take advantage of a workaround.
Dopamine is made from the amino acrid l-tyrosine which is commonly found in protein-rich foods.
Eating a diet loftier in l-tyrosine tin help ensure that yous've got the bones building blocks needed for dopamine synthesis.
Here's a list of foods and spices known to contain l-tyrosine or that increase dopamine via other mechanisms:
- animal products (meat, poultry, fish, eggs, dairy)
- apples
- avocados
- bananas
- beans (legumes)
- beets
- chocolate
- green leafy vegetables
- basics
- oats
- olive oil
- oregano
- peanuts
- rosemary
- sea vegetables
- sesame and pumpkin seeds
- soy products
- turmeric
- watermelon
- wheat
Fava beans, also called wide beans, are one of the few foods that contain 50-dopa, an amino acid that's a direct precursor to dopamine.
Different dopamine, l-dopa can cross the protective claret-brain bulwark, making information technology the electric current standard handling for Parkinson'southward affliction.
Foods high in natural probiotics such every bit yogurt, kefir, and raw sauerkraut may increase natural dopamine production.
Surprisingly, fifty% of your dopamine is found in your intestines where it is synthesized past gut microbes.
So far, at that place'due south evidence that dopamine can exist synthesized by gut microbes of the Bacillus, Escherichia, and Serratia genera and by the species Lactobacillus plantarum.
The health of your intestinal flora impacts your production of dopamine.
An overabundance of bad bacteria leaves toxic byproducts called lipopolysaccharides which can destroy cells that make dopamine.
Dopamine-Boosting Beverages
Billions of people around the world start their 24-hour interval with coffee, tea, or another caffeinated beverage.
Caffeine makes y'all experience more awake and alarm, in function, past stimulating the release of dopamine and increasing the availability of dopamine receptors.
But caffeine isn't the simply compound that enhances dopamine.
L-theanine is an amino acid plant uniquely in teas of all kinds including black, white, oolong, and greenish tea.
Dissimilar caffeine, 50-theanine induces a land of relaxation.
It readily crosses the blood-encephalon bulwark to increase brain levels of dopamine, serotonin, and GABA, the neurotransmitter of relaxation.
L-theanine is also bachelor equally a supplement.
ii. Avoid Dopamine-Depleting Foods
To increase dopamine, there are some foods you should avoid.
Consuming large amounts of saturated fat, the kind found in animal fat and palm oil, decreases dopamine receptor sensitivity.
Sugar consumption has been establish to boost dopamine, simply this is a temporary, unhealthy boost that is more drug-like than food-like and ultimately contributes to deficiency.
And don't accomplish for artificial sweeteners instead.
Aspartame decreases brain levels of both dopamine and serotonin.
And eating less food in general is helpful since food restriction increases the number of dopamine receptors.
3. Take Dopamine-Enhancing Supplements
You lot tin't buy a dopamine pill per se; however, there are a number of natural supplements that work by diverse mechanisms to increase dopamine levels in the brain.
Some increase the actual corporeality of dopamine bachelor, while others proceed dopamine from being broken down too apace.
Other supplements increase the number of dopamine receptors or help existing receptors piece of work better.
Here'southward a look at some of the best supplements for raising dopamine levels naturally:
Fifty-Tyrosine
L-tyrosine is the offset dopamine supplement to consider.
This amino acid is the forerunner to dopamine.
Tyrosine is actively transported across the blood-brain barrier and ultimately is converted into dopamine.
Hither's a unproblematic diagram of the chain of events from offset to stop:
If you don't become enough l-tyrosine in your diet, or your trunk doesn't properly convert it, you won't be able to synthesize adequate amounts of dopamine.
Stress, exhaustion, and illness can increase your need for 50-tyrosine.
An additional benefit of tyrosine is that it excels at increasing resilience to extreme stress.
Mucuna Pruriens
Mucuna pruriens is a tropical legume that contains 50-dopa, the dopamine precursor.
Mucuna supplements are sold to heighten mood, retentivity, overall brain health, anti-aging, and libido.
This herb has been constitute to work even meliorate than levodopa medications for Parkinson'southward affliction, which is characterized by low dopamine levels.
Note: If you have Parkinson's disease, talk to your md before taking a mucuna supplement.
Curcumin
Curcumin is the main active ingredient in the spice turmeric.
It readily crosses the blood-brain barrier to enhance brain levels of dopamine.
Curcumin has been plant to exist as effective for treating low every bit the popular antidepressant Prozac.
Curcumin is not readily absorbed on its own, and so look for a curcumin supplement that contains piperine, a compound found in blackness pepper that increases curcumin absorption past an impressive 2,000%.
Ginkgo Biloba
Ginkgo biloba has been used for over 1,000 years to treat circulatory problems, asthma, vertigo, fatigue, tinnitus, and a multifariousness of encephalon-related problems such every bit poor concentration, retentiveness problems, headaches, mental defoliation, depression, and anxiety.
One of the ways ginkgo provides many of these benefits is by improving dopamine transmission in the prefrontal cortex, the region of the encephalon responsible for language, thinking, determination making, and planning.
And more: There are numerous other supplements that increase dopamine, including SAM-eastward, bacopa, Arctic root, ginseng, kava, citicoline, phosphatidylserine, and resveratrol.
Essential Nutrients
Finally, there are several core nutrients, i.e., vitamins, minerals, and essential fats, that are required for the synthesis of dopamine.
4. Boost Dopamine With Exercise
Physical practice is one of the best things you can do for your brain.
It boosts production of new brain cells, slows down encephalon jail cell aging, and improves the flow of nutrients to the brain.
It tin can also increase your levels of dopamine, serotonin, and norepinephrine.
John Ratey, MD, renowned psychiatrist and writer of Spark: The Revolutionary New Science of Exercise and the Brain, has extensively studied the effects of physical exercise on the brain.
He plant that do raises baseline levels of dopamine by promoting the growth of new receptors.
In combination with natural painkilling endorphins, dopamine is responsible for "runner's high."
But you don't need to practise strenuously to boost your brain in this mode.
In fact, doing so may be counterproductive.
Researchers found that 30 minutes of running on a treadmill did not result in an increase in dopamine, merely one of hour of yoga did.
Taking walks, or doing gentle, no-impact exercises similar yoga, tai chi, or qigong all provide powerful mind-body benefits.
Simply standing up ofttimes during the twenty-four hours tin can annul the dopamine-draining effects of prolonged sitting.
If you lot can do your exercise outdoors, that'south fifty-fifty better.
Sunlight increases the number of dopamine receptors and creates vitamin D which activates the genes that release dopamine.
v. Increase Dopamine With Meditation
The benefits of meditation have been confirmed in over 1,000 studies.
vi. Savor Music to Get Dopamine Flowing
Enjoying musictin crusade the release of dopamine.
Brain scans show that the brain's pleasure heart lights upwards when listening to, creating, or playing music.
You don't even have to hear music to become this neurotransmitter flowing.
Just the anticipation of listening to music can exercise that.
Have you ever heard a slice of music that gives you lot chills?
That sensation is linked to a significant dopamine heave.
vii. Boost Dopamine With Touch and Social Connections
All kinds of pleasurable touch on increment dopamine.
A therapeutic massage increases dopamine by 31% while reducing the stress hormone cortisol by an equivalent amount.
Hugging initiates a cascade of beneficial brain chemicals including dopamine, serotonin, and oxytocin (the "love hormone").
Petting your dog can give both you and your pet a boost of dopamine and a slew of other experience-skillful brain chemicals.
There's evidence that tickling or having sexual activity increases dopamine in lab animals, but this has withal to exist proven in humans.
It's not always possible to go a massage or appropriate to give a hug, but but having positive social interactions with others increases dopamine — no physical contact required.
8. The Role of Dopamine and Slumber
Getting adequate slumber is one of the almost important things yous can do for your encephalon health and performance.
Inquiry has establish that dopamine plays a bigger office in sleep regulation than previously believed.
It controls the product of the sleep hormone melatonin.
Lack of slumber may reduce the number of dopamine receptors.
Even i night of sleep deprivation results in the downregulation of dopamine receptors.
ix. The Dopamine-Weight Loss Connexion
At that place'south a strong link betwixt obesity and dopamine dysfunction.
People who are obese have fewer dopamine receptors than average.
In fact, their brains' relationship with food is much similar that of a drug addict.
Since dopamine is in charge of the encephalon's pleasure centre, obese people receive less pleasure and satisfaction from eating, compelling them to eat more.
If y'all struggle with your weight, consider intermittent fasting.
Besides helping y'all lose weight, this timed arroyo to eating tin assistance maintain the health of dopamine receptors.
10. Nail Out Dopamine With a Common cold Shower
Accept a cold shower.
If you're not up for that, at least end your shower with a common cold smash.
Taking a shower with fourteen°C/57°F h2o can increase dopamine substantially, up to 250%.
Proponents of cold showers swear it boosts their mood and productivity all day, even more drinking java.
11. Harness Your Encephalon's Reward System
Dopamine functions equally a survival machinery past releasing energy when a bully opportunity presents itself to you.
Dopamine rewards us when our needs are met.
We love dopamine surges because of the way they make us feel.
Just the constant hunt for your adjacent dopamine boost can plough you lot into a "wolf on Wall Street," driven by addictions, greed, and lust.
Here are two healthy ways to regulate your dopamine level that work with your brain's built-in advantage system to meliorate, rather than ruin, your life.
Enjoy the Quest
Our afar ancestors were engaged in a constant quest simply to survive.
They got a dopamine surge every fourth dimension they spotted a new patch of berries or a better line-fishing spot considering this meant survival.
While you can nonetheless pick berries and fish, there are endless other good for you ways you tin can savour the quest of living a modern life.
You tin can fodder for new music to download, specialty ingredients to melt with, a bargain travel parcel, a difficult-to-find collector's particular, or that perfect gift for a loved i.
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 at that place is always something new to be discovered.
Each new discovery provides a dopamine boost.
Do the "Victory Trip the light fantastic" Every Day
Yous've watched football game players slam the ball and exercise a victory trip the light fantastic afterward scoring a touchdown.
The thrill of victory feels sensational!
Why? Considering it releases a flood of dopamine.
Unfortunately, those "touchdown moments" don't happen frequently in everyday life.
But you can intentionally stimulate dopamine release by challenging yourself with new goals.
Some dopamine is released whenever yous achieve a goal, big or small.
And then, for example, if your large goal is to "go organized," break it down into many small goals.
Each goal can be as simple equally organizing your emails, cleaning a closet, or emptying your junk drawer.
Every time you cantankerous one item off your to-do list, it should give you a little surge of dopamine.
Ideally, your goal should be hard because the more than challenging your goal, the more accomplishment you lot'll experience, and that translates into more than dopamine.
Admit and enjoy your victories every day for a daily dopamine heave.
And when you lot've met a really big goal, exercise your own version of the victory dance!
How to Increment Dopamine Naturally: Accept the Next Step
Dopamine is the "motivation molecule" that's also in charge of your pleasure-reward organisation.
Adequate dopamine helps assure that you lot'll experience more alive, focused, productive, and motivated.
At that place are both healthy and unhealthy ways to increase dopamine.
Unhealthy means tin lead to self-destructive behaviors and addictions.
Healthy ways of increasing dopamine include eating the right foods, physical exercise, meditation, and using proper goal-setting techniques.
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Source: https://bebrainfit.com/increase-dopamine/
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