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This article was co-written by Paul Chernyak, LPC. Paul Chernyak is a licensed professional counselor in Chicago. He graduated from the American School of Professional Psychology in 2011.
There are 14 references cited in this article that you can view at the bottom of the page.
This article has been viewed 8,461 times.
The dopamine release from the brain can give you a natural feeling of pleasure, because the brain receives the release of dopamine as a reward. For example, you’ll have elevated dopamine levels when you experience pleasurable activities like eating or having sex. [1] X Source of Research You can ensure dopamine levels by paying attention to your diet and lifestyle, although medication can also make a difference. If you’re concerned about your dopamine levels, talk to your doctor for advice.
Steps
Increase dopamine levels through diet
- Foods with the highest levels of tyrosine include cheese, fish, meat, nuts, grains, beans, and soybeans. [3] X Research Sources
- If your diet has enough protein, you will get enough tyrosine. To determine how much protein you need, multiply your body weight in pounds by 0.36 grams. For example, a person weighing 150 pounds (68 kg) would need 54 grams of protein.
- For example, 120 ml of cottage cheese has 14 grams of protein, while a palm-sized serving of chicken has about 19 grams of protein. [4] X Harvard Medical Schop Trusted Source Go to Source
- You should get at least 5 grams of phenylalanine per day, but you can get up to 8 grams per day. For example, 85 g of cheese typically has about 1 gram of phenylalanine.
- Try drinking up to 300 milligrams of caffeine per day. An average cup of coffee has about 100 milligrams of caffeine.
- Remember that caffeine can cause depression and fatigue when it leaves the body, usually about 6 hours after you take it. Try not to depend on caffeine too much to increase the feeling of euphoria.
- You should also know that caffeine can make it difficult to fall asleep, so you should avoid caffeine 6 hours before bedtime.
Make some lifestyle changes
- Let’s say your goal is to learn to draw. You can set small goals like buying materials, getting ready for work, and practicing drawing for 30 minutes a day.
- 5-10 minutes in the sun is also helpful. Try going for a walk around your lunch break to take advantage of some sunshine.
- Even a simple meditation like deep breathing can increase dopamine levels. To take a deep breath, you should focus entirely on the breath. Breathe in for a count of 4, then hold your breath for a count of 4. Exhale for a count of 4. Repeat this process, focusing entirely on your breath.
- You can use meditation apps like Insight Timer, Calm, or Headspace. You can meditate in a directional or non-directional way.
- You can also keep a gratitude journal where you record 5 things you’re grateful for each day.
Use of drugs and dietary supplements
- You may be prescribed this medication by your doctor if you have a medical condition such as Parkinson’s or restless legs syndrome.
- Side effects include nausea, vomiting, dry mouth, impaired voluntary movement, and dizziness. Some people even experience hallucinations and confusion.
- The two most commonly prescribed dopamine agonists are pramipexpe and ropinirpe.
- The main side effect of the drug is daytime sleepiness and can cause you to fall asleep against your will.
- This medication is also used to treat conditions such as Parkinson’s disease and restless legs syndrome.
- Always consult your doctor before starting any supplements, especially those similar to prescription drugs.
- Talk to your doctor before you start taking this supplement.
- Drink 30 minutes before meals early in the day. This medicine can cause insomnia if you take it too late in the day.
Advice
- Talk to your doctor about why you feel symptoms of low dopamine. Similar symptoms can also occur due to low serotonin levels or vitamin D deficiency.
This article was co-written by Paul Chernyak, LPC. Paul Chernyak is a licensed professional counselor in Chicago. He graduated from the American School of Professional Psychology in 2011.
There are 14 references cited in this article that you can view at the bottom of the page.
This article has been viewed 8,461 times.
The dopamine release from the brain can give you a natural feeling of pleasure, because the brain receives the release of dopamine as a reward. For example, you’ll have elevated dopamine levels when you experience pleasurable activities like eating or having sex. [1] X Source of Research You can ensure dopamine levels by paying attention to your diet and lifestyle, although medication can also make a difference. If you’re concerned about your dopamine levels, talk to your doctor for advice.
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