Boost your happiness: natural ways to increase dopamine

What is dopamine?

Dopamine is a chemical messenger (also called a "neurotransmitter") in your brain that is primarily involved in the brain's reward system. Simply put, dopamine gives you a feeling of pleasure.

Also, dopamine provides motivation when you do something that gives you pleasure. Every time we do something that brings us pleasure, dopamine is released in our brain. This could be during winning a game, listening to music or eating a bar of chocolate.

What dopamine does to your body

Most of the dopamine in your body is made in the center of your brain and then spreads to different places.

Despite years of research, scientists still don't know exactly how dopamine works. What we do know for sure is that, according to research, dopamine plays an important role in regulating movement, motivation, short-term memory and the brain's reward system. This reward system helps you learn and causes you to experience certain behaviors as rewarding.

It is important that your dopamine levels are balanced. Too much dopamine has been linked to manic and psychotic episodes, and low dopamine levels have been linked to several medical conditions, including depression, ADHD, chronic fatigue, chronic pain, addiction and Parkinson's disease.

A lack of motivation and interest, no focus and lethargy can also be signs that your dopamine levels are too low.

Why am I low on dopamine?

If you feel lethargic or unmotivated, it may be due to low dopamine levels. Medical conditions such as Parkinson's disease, depression and addictions (think alcohol or drug addictions) are often the cause of low dopamine levels because

although alcohol and drugs can provide a sense of pleasure and euphoria in the short term, the long-term consequence is that the body naturally produces less dopamine. Means such as alcohol and drugs are therefore also called "fake" or "artificial" dopamine.

But unhealthy foods and certain forms of medication, such as antidepressants or antipsychotics, also interfere with dopamine function. These drugs attach to dopamine receptors, blocking the natural action of dopamine in the brain.

Do I have a dopamine deficiency?

You can recognize a dopamine deficiency by the following signs:

• You have a lack of motivation or the 'drive'is missing
• You feel tired or lifeless
• You have no focus
• You are easily overstimulated or anxious
• You no longer derive pleasure from things you normally do
• You feel gloomy or helpless
• You have a low libido
• You suffer from insomnia

Read more: I am always tired: the reason why you are always tired and what you can do about it

How can I naturally boost my dopamine?

Did you know that according to research, meditation increases your dopamine levels by 65%? This makes meditation one of the best ways to boost dopamine naturally. In addition to dopamine, meditation also stimulates the production of serotonin. This is another happiness hormone that makes you feel calm and peaceful.

Boost dopamine

But there are other ways to naturally boost your dopamine production:

• Eat a healthy and balanced diet. Foods rich in tyrosine, such as almonds and avocados, can stimulate dopamine production because tyrosine is a precursor to dopamine.
• Exercise regularly. Do you recognize the natural "high" after a good exercise session? This is because exercise increases the release of dopamine by improving blood circulation and stimulating the production of neurotransmitters.
• Get enough sleep. As an adult, you need 7 to 9 hours of sleep per night. A good night's sleep helps regulate the body's natural dopamine rhythms.
• Listen to music. One of the most enjoyable ways to naturally boost dopamine production. Research has shown that listening to music can stimulate the production of dopamine in the brain.
• Expose yourself to sunlight daily. Sunlight stimulates the production of dopamine. Be aware of the harmful effects of the sun and always protect your skin with a cream with spf.
• Consider taking supplements. Without enough iron, folic acid and vitamin B6, your body cannot make enough dopamine. You can get a blood test to check for certain deficiencies. Never just start taking supplements without consulting a professional first.

Read more: What are the four happiness hormones and how do you activate them?