10 ways to improve dopamine
1. Exercise
Whether it is aerobic, heavy training can help stimulate the secretion of dopamine, research has pointed out that after 10 minutes of aerobic exercise, the feeling of fatigue can be improved, and the concentration will be at its highest after 20 minutes, so the exercise time does not have to be long, and it does not need to be a high intensity, so you can choose your own way of eating, regular training, to improve dopamine.
However, it is important to note that if the movement is fixed, for example, jogging for 20 minutes every day, the dopamine will be fatigued, resulting in a decrease in stimulation of secretion, so it is important to have more changes in the design of the movement menu, and to increase the number of small games!
2. Eat more protein
One of the amino acids, tyramine, will interact with enzymes and turn into dopamine, so as long as enough protein is added (daily intake is 0.8 grams of protein per kg x 0.8 grams of protein), which is equal to the intake of sufficient tyramine, you can eat meat, fish, eggs, beans, cheese, seeds, .... ...and other foods.
3. Supplementing with probiotics
The intestinal tract is known as the "second brain" because it has a large number of nerve cells and produces a lot of neurotransmitters, one of which is dopamine, so eating probiotics to maintain the health of the intestinal environment will help to maintain the level of dopamine.
4. Eat less saturated fat
When you're in a bad mood, you'll want to eat junk food, but eating a lot of saturated fat, such as: animal oil, butter, animal skin...etc., is likely to affect the transmission of dopamine signals to reduce the brain to receive the level of construction of the overflow of saturated fats as much as possible, and more unsaturated fatty acid intake, such as: avocado, almonds.... In addition to not interfering with the transmission of happy factors, oyster oil can also be supplemented to prevent cardiovascular disease. Increase dopamine - eat less saturated fat, more oyster sauce, such as: avocado
5. Strengthen the antioxidant
Because dopamine is easily oxidized, so in addition to supplementing the concentration of tyrosine to increase, but also additional intake of food containing a large number of antioxidants, such as: cauliflower, carrots, asparagus ... etc. to improve the quality of dopamine.
6. Adequate sleep
The concentration of dopamine decreases when you go to bed at night, and it is secreted in large quantities when you get up early in the morning in order to give your body a feeling of wakefulness, which is a fixed law. However, if you have a long period of sleep deprivation and stay up late, you will break the natural rhythm and the effectiveness of dopamine will be greatly reduced! The first thing you need to do is not to take caffeine before going to bed, stay away from 3C products, or do stretching to maintain a good quality of sleep.
7. Listen to music
According to research, listening to music can stimulate the brain to release dopamine, because when we hear the melody, can be active in the brain dopamine-rich areas of the movement, to enhance the concentration of the effect. Listening to music can stimulate the brain to release dopamine, according to research findings.
8. Meditation
Through meditation to let the body and mind to achieve complete relaxation, in fact, the brain is very like this mode of release, so in order to encourage such behavior, and increase the frequency of meditation, will automatically secrete dopamine, so that you feel positive, happy.
9. Sunlight
Letting your body receive sunlight can't directly promote secretion, but it can increase the number of elements that bind to dopamine, improve sensitivity, and allow your body to make full use of dopamine.
10. Supplemental nutrients
The automatic production of dopamine in the body does not only require tyrosine, but also a variety of vitamins and minerals, such as: vitamin B6, folic acid, pediculic acid, iron ... etc., these elements to supplement the complete, in order to have the means to produce enough dopamine to meet the body's needs!