Listening to music increases dopamine levels in the brain (Getty)
dopamine or what is known ashappiness hormone It is a neurotransmitter involved in regulating many processes throughout the body, such as regulating mood, regulating body movements, promoting positive emotions, memory, and attention. Here we put the most important things that increase dopamine levels naturally.
Eat enough protein
The amino acid tyrosine plays an important role in dopamine production, so having adequate levels of tyrosine is important for dopamine production. The body can make tyrosine from another amino acid called phenylalanine. Both tyrosine and phenylalanine are found naturally in protein-rich foods such as turkey, beef, eggs, dairy products, soybeans and legumes. Studies show that increasing the amount of tyrosine and phenylalanine in the diet can increase dopamine levels in the brain.
Take probiotics
The gut contains a large number of neurons, so it is called the second brain. These neurons produce many neurotransmitters, including dopamine. Studies have found that certain types of bacteria that live in the gut (probiotics) are able to produce dopamine, which when taken in large enough quantities can reduce symptoms of anxiety and depression and improve mood and behavior.
Playing sports
Exercise boosts dopamine levels in the brain and improves mood. An improvement in mood can be seen after as little as 10 minutes of aerobic activity and is highest after at least 20 minutes. Repetitive aerobic exercise also benefits people with Parkinson’s disease, a condition in which low dopamine levels disrupt the brain’s ability to control body movements. A study found that one hour of yoga 6 days a week led to a significant increase in dopamine levels in the brain.
Sleeping enough
Studies show that dopamine enhances alertness and is released in large amounts in the morning when it’s time to wake up while dopamine levels naturally drop in the evening when it’s time for bed. Lack of sleep reduces dopamine sensitivity in the brain. When people have to stay up all night, the availability of dopamine receptors in their brains drops dramatically by the next morning, leading to decreased concentration and poor performance. That’s why doctors recommend that adults get 7-9 hours of regular, high-quality sleep each night to keep dopamine levels balanced and feel more alert and perform at a higher level during the day.
exposure to sunlight
Exposure to sunlight increases levels of mood-enhancing neurotransmitters, including dopamine. One study of 68 healthy adults found that those who received the most exposure to sunlight had the highest density of dopamine receptors in their brains and improved mood. It is important to adhere to safety guidelines and to moderate sun exposure because excessive sun exposure can be harmful and may lead to skin damage and an increased risk of skin cancer.
Listening to music
Several brain imaging studies have found that listening to favorite music and songs increases dopamine levels in the brain by 9 percent. Listening to music also helps people with Parkinson’s disease improve their fine motor control.
Take nutritional supplements
In addition to proper nutrition, many nutritional supplements have been linked to increased dopamine levels, as the body needs many vitamins and minerals to produce dopamine, including iron, vitamin D, B vitamins, magnesium, and omega-3s.