Feeling tired? Difficulty concentrating on solving problems? Are you sleeping badly? Your body probably produces little of the neurotransmitter dopamine, the so-called "pleasure hormone." From the article you will learn what role dopamine plays in the body, and how to increase its level in case of a lack of this substance.
Dopamine and its functions
Dopamine is synthesized in humans in the hypothalamus, retina, midbrain, and some internal organs. The substrate from which we obtain the hormone is the amino acid tyrosine. In addition, dopamine is a precursor to adrenaline and norepinephrine.
The neurotransmitter is an important factor in internal reinforcement, as it provides a "reward" to the brain, inducing a sense of pleasure. This feature contributes to the development of motivation for various types of activity, which ultimately forms a certain personality character.
Dopamine is formed in our body in response to a variety of positive tactile, gustatory, olfactory, auditory, and visual stimuli. It is important that even pleasant memories of receiving some kind of reward also lead to the synthesis of the hormone.
In addition to the feeling of “pleasure,” dopamine takes part in such important processes:
- Forms a sense of affection and love (paired with oxytocin). Therefore, dopamine is often referred to as the hormone "fidelity".
- Helps improve cognitive performance. It is this hormone that makes us learn from our mistakes, which subsequently determines the line of human behavior in various situations (source - Wikipedia).
The effect of dopamine on internal organs is also great:
- stimulates cardiac activity;
- improves renal blood flow;
- forms a gag reflex;
- slows down the peristalsis of the digestive tract.
Also an important effect of the hormone is to increase physical endurance.
The main symptoms of deficiency
The neurotransmitter hormone dopamine is responsible for the functioning of the heart, brain, nervous system, as well as for the psycho-emotional background.
You are deficient in this hormone if you have:
- frequent mood swings;
- fatigue without exercise;
- the inability to focus on any action, the need for constant procrastination (putting off important things);
- decreased sex drive;
- hopelessness, lack of motivation;
- forgetfulness;
- sleep problems.
It is detailed and understandable about what the essence of the hormone's action on the human body is:
If you stop enjoying simple things: new purchases, relaxing by the sea, having a massage, or just lying on the couch watching your favorite movie, these are also signs of a decrease in dopamine.
A constant lack of dopamine stimulates the development of mastopathy, Parkinson's disease, anhedonia (inability to have pleasure), a significant decrease in the quality of life, and also threatens with irreversible consequences for the structures of the brain.
Causes of dopamine deficiency
The hormone deficiency leads to:
- improper nutrition;
- hormonal disbalance;
- prolonged stress;
- drug addiction;
- alcoholism;
- taking drugs that suppress dopamine;
- acute and chronic heart failure;
- diencephalic crises;
- hypofunction of the adrenal glands;
- autoimmune pathology.
Dopamine production slows down with age. This explains the decrease in cognitive abilities in the elderly, dulling of reactions, and scattering of attention. To stay active and youthful in old age, try to maintain your hormonal levels at the proper level today.
Ways to Increase Dopamine in the Body
Pleasure and motivation hormone levels can be adjusted through diet, exercise, and daily changes. You have an arsenal of tools at your disposal to boost your body's dopamine levels.
Tyrosine-rich foods
The alpha amino acid tyrosine is responsible for the production of dopamine.
Once in the body along with food, it is immediately transported to the brain, where the neurons responsible for the production of dopamine convert it into a hormone of pleasure.
Tyrosine is derived in part from another amino acid, phenylalanine. Eat foods rich in phenylalanine for tyrosine, which in turn will increase your dopamine levels.
Tyrosine and Phenylalanine Food Table:
| Products | Contains tyrosine | Contains phenylalanine |
| Milk products | Hard cheese, cottage cheese, fatty kefir | Hard cheese |
| Meat | Chicken, lamb, beef | Chicken, red meat |
| A fish | Mackerel, salmon | Herring, mackerel |
| Cereals | Oatmeal, sunflower seeds, whole grain cereals, whole grain bread | Wheat germ |
| Vegetables | Green fresh peas, beets, greens, Brussels sprouts | Green beans, soybeans, cauliflower |
| Berries, fruits | Apples, watermelon, oranges | Bananas, strawberries |
| Nuts | Walnuts, hazelnuts |
You can save and, if necessary, print the table by the link.
Green tea stimulates dopamine production, but its effect is temporary. A few hours after a cup of tea, the production of the hormone stops, and if there are no other sources of it, the body again experiences a lack of the pleasure hormone.
In addition to foods that help increase the production of the pleasure hormone, there are foods that reduce it. These include french fries, hamburgers, pizza and other fast food, as well as coffee.
Antioxidants and herbs
Fortify your diet with green apples (the most antioxidant), green smoothies, orange fruits and vegetables, nuts and pumpkin seeds.
Herbs that promote the production of the pleasure hormone:
- Prutnyak (vitex). Stimulates the pituitary gland by regulating the production of estrogen and progesterone, female hormones responsible for lactation, and the normal menstrual cycle.
- Mucuna. Contains L-Dopa, a substance that increases serotonin and norepinephrine levels and stimulates the release of dopamine.
- Red clover. The extract of this plant protects dopamine neurons from destruction.
- Spirulina. The extract of this alga prevents the pleasure hormone neurons from being destroyed. It is used to prevent Parkinson's disease.
- Ginkgo. The extract of this plant improves cerebral circulation, stimulates the transmission of nerve impulses and increases dopamine.
- Rhodiola rosea... Increases the level of levodopa in the brain - a nutrient, a precursor of dopamine.
Preparations (medicines)
Medications prescribed by your doctor will help to increase the production of dopamine in case of its deficiency.
These include:
- L-tyrosine tablets;
- Vitamin B6;
- Berberine - supplements with a plant alkaloid that stimulates hormone production;
- Beta-Alanine - Supplements with the amino acid beta-alanine.
- Phosphatidylserine;
- Citicoline and other nootropic drugs in this group.
Drugs that increase dopamine and herbs are prescribed by a specialist.
Self-medication can lead to hormone overload.
Excess provokes an agitated state of mind, manic-depressive syndrome, the development of addictions (play, food, alcohol and others), and even schizophrenia. Schizophrenics have a stable overabundance of dopamine in the brain structures (source in English - the journal Discovery Medicine).
More Tips
Medicines and diets aren't the only ways to improve your well-being by normalizing dopamine production. The well-known stimulants of dopamine in the body are different pleasures in which many of us consciously or unconsciously limit ourselves.
Walks in the open air
10-15 minutes in the fresh air will give you a charge of vivacity and good mood. Don't miss out on a walk during your lunch break. The sun's rays increase the number of receptors that detect dopamine. They do not affect the level of the hormone, but improve the quality of its perception by the body.
Physical exercise
After any physical activity, the level of dopamine and serotonin in the body rises. This happens regardless of the duration and intensity of the workout, warm-up or exercise. That is why right after the training, despite the fatigue, we feel a surge of strength and energy, even if we had neither the strength nor the desire to go to the training.
Change your lifestyle
If you are sedentary, try to get more activity into your routine. Exercise, meditate. Even the simplest breathing exercises can help you relax and feel your mood improve.
Say "Thank you" more often!
The feeling of gratitude gives us positive emotions and triggers the production of dopamine.
More often than not, thank loved ones for various little things: prepared tea, small help around the house, any show of attention to you.
This will positively affect your psycho-emotional state and hormonal levels.
Set goals and reward yourself for achieving them
If you've ever wanted to learn to knit, tidy up your desk, go through your wardrobe, complete paperwork, or perform any other action that for various reasons has been shelved, do it. After completing it, reward yourself with a delicious cup of tea or chocolate, watching your favorite movie, shopping, walking or traveling.
Maintain a sleep-wake routine
Try to sleep no less and no more than 7-8 hours a day. This time is enough for good rest, recuperation and good health. Lack of adequate nighttime rest negatively affects the number of pleasure hormone receptors.
Cool shower
A cool morning shower gives you a burst of strength, vivacity and good mood for the whole day. This treatment doubles dopamine levels and stimulates productivity and activity throughout the day.
Have sex regularly
Physical intimacy triggers a surge in hormones in both partners. Regular sex life improves mood, normalizes hormones and maintains the level of the pleasure hormone at the proper level.
Massage
Even light massage movements, strokes, gentle touches also stimulate the production of dopamine, and what can we say about a good sports massage. Hug your loved ones more often, pet them, do not refuse a light massage. All a few minutes of massage in the evening will give you great pleasure.
It has been proven that dopamine increases with burns, injuries, pain syndromes of various etiologies, blood loss, feelings of fear, anxiety, and stress. It helps the body to overcome these situations.
Nicotine, alcohol and caffeine increase dopamine, but this increase is short-lived. Getting used to the pleasant sensations after drinking alcohol, smoking or a cup of coffee, a person tends to experience them again. This is how addictions are formed, which short-term increase dopamine, but invariably decrease the degree of its production in the body without external "stimulants". This causes irritability, depression, dissatisfaction with oneself and the circumstances of life (source in English - PubMed library).
Who to contact with low dopamine levels
If you feel tired, absent-minded, unable to concentrate on work, forgetfulness or sleep problems, see a neurologist. Your doctor will send you to get tested to check your dopamine levels. According to the analysis of urine for catecholamines, a specialist will prescribe treatment, recommend a diet and a set of physical exercises.
If you've experienced fluctuating hormone levels repeatedly, stick to a healthy lifestyle. Choose healthy foods and exercise regularly.
Conclusion
Apathy, loss of interest in life, fatigue, irritability, boredom or constant anxiety are not a complete list of symptoms of a decrease in the level of dopamine in the body. Maintain your dopamine levels with exercise and proper nutrition so you don't get caught up in your own hormones!
