A few years ago, dopamine was just another hormone; a relatively unsung neurotransmitter, quietly doing its thing in the human brain. Now it’s all over our cultural consciousness, particularly when we’re talking about wellbeing.
Google Trends reveals that searches for dopamine have increased rapidly over the last five years. And try looking up dopamine on your preferred social media platform – trust us, you’ll get a lot of results. From dopamine décor and dressing to dopamine fasts, there are many conversations taking place about how to raise our levels of this key brain chemical.
But what do we mean when we’re talking about dopamine? And is it really possible to give it a boost?
Let’s explore further.
What is dopamine?
Dopamine is both a neurotransmitter and a hormone. In simple terms, that means it acts as a chemical messenger in the brain but is also released into the bloodstream.
It’s often referred to as the ‘happy hormone’ or ‘feel-good hormone’ because it’s linked to the brain’s reward system. When we do something pleasurable, our brains release dopamine, which makes us feel good. That means we’re more likely to repeat the behaviour that led to the dopamine release.
And that’s not all. Dopamine is also linked to motivation, focus and even ease of movement.
How can I increase my dopamine levels?
Research is ongoing into how to raise your dopamine levels – approach with caution any sources that claim to give you a definitive answer on how to do so. Saying that, there are indications from scientific studies that particular activities and habits can help give you a dopamine boost.
1. Exercise regularly
According to a scientific review of recent studies, physical activity increases dopamine levels – and the good news is, the more you work out, the greater the effect.
This becomes particularly significant as we move through life. Studies suggest that the number of dopamine receptors in our brains can decrease by as much as 14% per decade. Putting together a regular fitness routine can help counteract the natural decrease in dopamine.
Of course, the key thing is to find exercise that you enjoy. You’re more likely to stick to it and, in any case, life is too short to joylessly slog through something you’re at best indifferent to. Exercise comes in many different forms, whether that’s walking, team sports, classes or the gym – take the time to try new workouts until you find what’s right for you.
2. Add tyrosine-rich foods to your diet
Tyrosine is an amino acid that’s a key part of the process whereby our brains make dopamine. Research results have been mixed, but some studies suggest that adding tyrosine-rich foods to our diets could increase dopamine. Sources include:
- Cheese
- Sesame seeds
- Meat and fish
- Nuts
- Avocados
- Bananas
3. Get more sleep
Yes, we know, it can be easier said than done, but setting up a consistent sleep routine can help with all manner of health issues – including dopamine regulation.
There are strategies you can try when stress is interfering with sleep, and it might also be worth looking into relaxing sleep sounds if you struggle to drift off.
4. Try meditation
There have been several studies that involved scanning participants’ brains before and after meditation – and the results suggest that meditating can indeed raise dopamine levels.
Meditation is easy to add to even the busiest of routines. If you’re new to meditating, set aside just five minutes of your day to focus your attention and listen to your breath. There are also many apps that provide guided meditation sessions should you struggle to keep your brain from wandering.
5. Increase your time in the sun
Studies indicate that sunlight on our skin can boost dopamine levels. That’s because we produce vitamin D in response to the sun, which can trigger dopamine release.
Wherever possible, try to build in some time outdoors to your daily schedule. You might consider taking your workouts outside, or simply sit outdoors when you get a free moment.
6. Listen to music you love
Do you love to add a soundtrack to your day? It turns out you’re doing yourself a world of good – research suggests that listening to music can elevate your dopamine levels.
Whether you prefer relaxing tracks or an uplifting playlist, make room for more music in your life. Your mood will thank you.
7. Make time for your hobbies
The idea of having a hobby may seem like a rather quaint concept these days. In fact, having an interest outside work can be a huge favour to your emotional wellbeing.
If your routine is currently hobbyless, have a think about activities you enjoyed as a child. What kind of things did you do that fully absorbed you and maybe even sparked a sense of wonder?
Remember, a hobby doesn’t have to be something serious or especially meaningful (apart from to you). The key point is that it’s fun and brings you pleasure, as that’s what’ll give you an all-important dopamine boost.
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