Dopamine has been making headlines these days. Check out some of the latest articles on this feel-good neurochemical:
“Can dopamine décor make your home a happier place to be?” (Cosmopolitan)
“‘Dopamine dressing’ is our new post-pandemic salve” (Mic)
“Break the cycle of addiction with these strategies to keep dopamine in check” (NPR)
Why is dopamine top of mind? A growing number of people are aware of dopamine’s influence on pleasure, but this unique neurotransmitter is involved in so much more. For example, it helps with focus and staying on task.
Dopamine supports the brain’s ability to recall life’s significant moments, whether good or bad. Dopamine can be likened to a “chemical of more.” You always want more dopamine since it is the principal neurotransmitter that makes you feel good.
Let’s take a deeper dive into this fascinating neurochemical and the myriad roles dopamine plays in our well-being.
WHAT IS DOPAMINE?
The dopamine system is complex. Dopamine-producing cells are found in the ventral tegmental area in the brainstem and the substantia nigra as well as other brain structures.
Dopamine is the neurotransmitter of wanting, especially wanting more. It is the most critical player in the brain’s reward system, thus we have a natural proclivity for increasing dopamine.
It is involved with anticipation, possibility, love, and seeking success to maximize future resources. Expecting a reward (food, sex, money, shopping) triggers dopamine release or when you get an unexpected happy surprise.
Dopamine activates motivation (going toward a reward), memory, mood, attention, and other important features of mental health. Conversely, low dopamine levels can have an adverse effect. (Some of the symptoms of low dopamine are described below)
Think of dopamine as a salesman that drives you to pursue a better life. But like many salesmen, it can also lie to you and promise you pleasure when, in fact, pain will result. For example, think of cocaine addiction or other addictive behavior, unhealthy habits, or having affairs. Even the anticipation of these harmful activities produce dopamine.
Dopamine also helps to regulate motor control, which is why you jump when you get excited, such as when your team wins the World Series, or when your child hits a home run in Little League.
There are 2 main brain dopamine systems in the reward pathway that relate to happiness:
- The dopamine reward center in the front half of the nucleus accumbens of the basal ganglia (involved with seeking pleasure and addiction). Think of the dopamine reward system involved with wanting and desire.
- The dopamine control center that enhances the activity of the prefrontal cortex/orbitofrontal cortex and helps you think before you act and stop unhelpful behaviors. The dopamine control center is involved with forward-thinking, judgment, planning, impulse control, and long-term happiness.
Think of these 2 systems as the gas (dopamine reward center) and the brakes (dopamine control center); both are essential to get anywhere special.
CAN DOPAMINE IMBALANCES CAUSE PROBLEMS?
For happiness and a healthy sense of drive, dopamine plays a critical role, but it needs to be balanced. Too much or too little of it causes problems.
For example, too much dopamine has been associated with mental health problems like agitation, obsession or compulsions, psychosis, and violence. Of the more than 100 murderers who have had brain SPECT imaging done at Amen Clinics, nearly half of them committed their crimes when they were on methamphetamines, which raises the brain’s dopamine level to an abnormally high amount.
Low dopamine levels in the brain’s reward center can cause adversely affect brain function and lead to apathy, fatigue, boredom, low motivation, impulsivity, sugar cravings, and thrill-seeking and conflict-seeking behavior. It’s also associated with some neurological and medical conditions such as Parkinson’s disease.
Dopamine deficiency is also thought to be related to attention deficit hyperactivity disorder (ADD/ADHD), which is associated with short attention span, distractibility, disorganization, procrastination, and impulse control issues.
Many people with attention deficit hyperactivity disorder play the game of “Let’s have a problem” in an unconscious attempt to stimulate low dopamine levels. Needless to say, the brain’s dopamine balance is essential for good mental health.
9 WAYS TO BALANCE DOPAMINE LEVELS NATURALLY
Knowing how to balance dopamine is fundamental to happiness and physical health. Here are 9 natural ways to help ensure your brain is making enough dopamine.
1. Consume foods high in tyrosine.
One of the amino acids and important building block for dopamine, tyrosine can be found in almonds, bananas, avocados, eggs, beans, fish, chicken, and dark chocolate. These tasty foods increase dopamine levels naturally.
2. Try a balanced diet that’s higher in protein-rich foods and lower in carbohydrates.
In animal studies, ketogenic diets have been shown to increase dopamine availability in the brain. Eating highly processed and sugary foods leads to cravings and overeating, which can reduce the sensitivity of dopamine receptors in the pleasure centers in the prefrontal cortex and lead to weight gain.
Being overweight can impair dopamine pathways and neurotransmitter function. You can boost dopamine levels by making some simple changes to your diet.
3. Make physical exercise a habit.
Physical activity increases levels of dopamine, while slowing down brain cell aging. Exercise has also been associated with improved mood and a better overall outlook on life. It’s the perfect way to get a natural dopamine hit.
4. Say “om.”
Hundreds of research studies have demonstrated the overall health benefits of prayer and meditation (or focusing your mind). One found that dopamine release increased 65% following a single hour of meditation.
5. Get a rubdown.
Exciting research has demonstrated that massage therapy increases dopamine levels by about 30% while decreasing the stress hormone cortisol.
6. Get adequate sleep.
To ensure that your brain increases dopamine naturally, make sure you get enough sleep. Lack of sleep has been shown to reduce concentrations of neurotransmitters, including dopamine, and their receptors.
7. Listen to calming music.
It’s no surprise that listening to calming music can increase pleasurable feelings, improve mood, reduce stress, and help with focus and concentration. Research has demonstrated that much of this occurs because of an increase in dopamine levels.
8. Go outside.
Sunlight exposure increases dopamine in the brain, according to research, and is another helpful way to boost lower dopamine levels
9. Take nutritional supplements.
The herbals ashwagandha, rhodiola, and panax ginseng have been found to increase dopamine levels, promoting improved focus and increased energy while enhancing endurance and stamina. Other supplements that increase dopamine include curcumins, l-theanine, and L-tyrosine, which promote alertness, attention, and focus.
Depression, violence, obsessions and compulsions, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here
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