Dopamine is a type of chemical found in the brain called a neurotransmitter. These are chemical messengers that send information between neurons. Dopamine is used in reward and pleasure responses.
Dopamine is the neurotransmitter that controls your feelings of motivation and reward. Too much or too little dopamine causes immediate imbalances in your health and mood. In the long term, a dopamine imbalance can increase the risk of disease. As you age, your brain’s ability to absorb dopamine can decline, causing age-related dopamine deficiency. You can promote balanced dopamine levels naturally by sticking to the right lifestyle choices and habits.
What is dopamine?
As a neurotransmitter, dopamine sends signals throughout the central nervous system, affecting the way you feel emotionally, mentally, and physically. It increases feelings of satisfaction and motivation while improving your ability to concentrate. Dopamine also plays a role in directing your brain’s voluntary movement.
Dopamine production is activated when you feel pleasure, exercise, sunbathe or listen to music. Alcohol and drug use increase dopamine levels in an unhealthy way that can lead to addiction.
Do you have dopamine deficiency?
If you have chronically low dopamine levels, you may experience a variety of mental and physical symptoms. There is no test to measure dopamine levels that you can order, and only a doctor can make a diagnosis. However, if you have had several of these symptoms, it may indicate low dopamine:
- Lack of focus and motivation.
- brain fog
- Anxiety
- Depression
- Insomnia
- Challenges with short-term memory
- reduced libido
- Restless legs syndrome (RLS)
- Constipation
- Frequent muscle cramps
Can you have too much dopamine?
Yes, you can have too much dopamine. Having more dopamine than you need can cause mental health problems, including anxiety, restlessness, insomnia, aggression, and mania.[1]
Natural ways to balance dopamine levels
The truth is, there is no “magic pill” that can increase your dopamine levels. What works is getting enough sleep, exercise, and getting the nutrition you need.
Catch your Z’s
When you don’t get the seven to nine hours of sweet sleep you need every night, your brain won’t have as many dopamine receptors the next day.[2] Take the time to relax and unwind for an hour before bed without exposing your eyes to blue light. Try deep breathing, yoga, or a guided sleep meditation.
challenge your body
Completing a workout stimulates dopamine production, which can be seen in feelings of increased motivation. Strength training strengthens not only the muscles, but also the central nervous system, which improves resistance to stress. By keeping stress hormone levels balanced, exercise also helps keep dopamine levels balanced.
Get the nutrition you need
Deficiencies in vitamin D and omega 3 fatty acids can cause low dopamine levels, as both nutrients are involved in the production of dopamine in the brain. Be sure to supplement with fish oil and vitamin D if you’re not sure it’s enough. Adding probiotic-rich foods to your diet to support a healthy gut biome also helps balance dopamine production.[3]
Healthy Dopamine Levels Naturally
If you’re looking to bolster a dopamine deficiency, get more vitamin D and omega-3 fats into your diet. Include strength training in your exercise routine and avoid sleep deprivation by getting the eight hours you need. Another natural way to increase dopamine levels is to check things off your to-do list.
References:
- verywellhealth.com/dopamine-5086831
- verywellmind.com/common-symptoms-of-low-dopamine-5120239
- gutmicrobiotaforhealth.com/scientists-identified-two-bacteria-from-gut-microbiota-linked-to-mental-health/
(function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(d.getElementById(id))return;js=d.createElement(s);js.id=id;js.src=”https://connect.facebook.net/en_US/sdk.js#xfbml=1&version=v2.6″;fjs.parentNode.insertBefore(js,fjs);}(document,’script’,’facebook-jssdk’));
