Boost your Happy Hormones

When you are doing things you love, such as eating your favourite food or meeting someone you like, these happy hormones- known as dopamine, will be released in large amounts in the brain, making you feel good and rewarded. In contrary, low levels of dopamine can make you feel less motivated and enthusiastic. Dopamine levels are typically regulated within the nervous system, but there are some things we can do to naturally boost our dopamine levels.

5 Ways to Boost Your Dopamine Levels

1. Eat more protein

Proteins are made up of building blocks called amino acids. Tyrosine, one of a type of amino acid plays a role in the production of dopamine. Studies have found that eating food high in tyrosine such as milk, yogurt, beans, fish and chicken can increase dopamine levels in the brain; while a diet low in tyrosine can lead to a reduction in dopamine levels.

2. Eat less saturated fat  

When in a bad mood, people tend to reach for snacks. However, a diet high in saturated fat, such as fried food, cakes, biscuits and animal fat may disrupt dopamine signalling in the brain. Choose to consume food rich in unsaturated fat instead, such as nuts and avocados to minimize dopamine disruption (not to mention that they are more heart-friendly).

3. Eat more antioxidant rich foods

Dopamine is easily oxidized enzymatically. Eating food rich in antioxidants such as vegetables, fruits, onions, garlic and turmeric can protect dopamine from damage by oxidative stress. 

4. Maintain gut health

Gut is known as the ‘second brain’, as it contains large amount of nerve cells that produce neurotransmitter signalling molecules, including dopamine. Keeping your gut environment healthy and increasing probiotics in your gut may help to boost dopamine levels and improve mood.

5. Get enough sleep

Dopamine levels tend to decrease naturally at night when we fall asleep and rise in large amounts in the morning, making us feel awake. However, lack of sleep can reduce dopamine levels, leading to reduced concentration and possibly bad mood.  Hence, ensure adequate sleep of at least 8 hours a day is crucial in keeping dopamine levels balanced.

Reference:

Heho health

Healthline