The secretion of the hormone dopamine in the brain will trigger feelings of happiness naturally because the brain perceives this condition as pleasant. The production of the hormone dopamine occurs in response to pleasurable activities, such as eating or having sex. In addition to taking drugs, dopamine hormone secretion can be increased by adopting a healthy diet and lifestyle. Consult a doctor if you want to make sure that there are enough dopamine levels in the body.
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Method 1 of 3: Adopting a Healthy Diet
Step 1. Eat foods that are high in tyrosine
In addition to dopamine, the body needs tyrosine, which is a type of amino acid. When tyrosine enters the body, amino acids flow to the brain. Then, the neurons in charge of releasing dopamine will convert amino acids into dopamine with the help of other enzymes.
- High tyrosine can be obtained by consuming cheese, fish, meat, whole grains, wheat, dairy products, legumes, and soybeans.
- Tyrosine needs can be met if you consume enough protein. To calculate the amount of protein needed, multiply each kilogram of body weight by 0.8 grams. For example, a person who weighs 60 kg needs 48 grams of protein/day.
- For example, 120 milliliters of cottage cheese contains 14 grams of protein and a piece of chicken the size of an adult's palm contains 19 grams of protein.
Step 2. Eat a high protein diet to meet the daily requirement of phenylalanine
One of the tyrosine-forming substances is phenylalanine. Therefore, eating foods that contain lots of these amino acids ensures that your body has enough tyrosine, which is needed to increase dopamine. In addition to eating meat, cheese, and wheat germ, amino acids are found in synthetic sweeteners.
Make sure you take 5-8 grams of phenylalanine per day. For example, you get 1 gram of phenylalanine by eating 85 grams of cheese
Step 3. Get in the habit of consuming caffeine every day
Caffeine plays an important role in increasing the body's utilization of dopamine. Although it does not increase the production of dopamine, caffeine stimulates receptors so that they are able to utilize the dopamine produced by the body.
- Consume a maximum of 300 mg of caffeine per day. A cup of coffee contains approximately 100 mg of caffeine.
- Keep in mind that once you're metabolized, caffeine can trigger depression and fatigue. This happens about 6 hours after caffeine is consumed. Therefore, do not rely too much on caffeine to increase dopamine.
Method 2 of 3: Changing Your Lifestyle
Step 1. Set a target and reward yourself when the target is reached
Your body releases dopamine when you're trying to achieve something pleasurable, such as meeting a goal. Once you've set your goals, determine what concrete steps you need and can take. Every time you reach a part of your target by taking a predetermined step, your brain produces dopamine as a reward for you.
For example, you want to learn to paint. Determine the things that need to be done as intermediate targets, such as buying painting equipment, preparing a painting area, and practicing painting 30 minutes a day
Step 2. Set aside more time in the sun to increase your sensitivity to dopamine
Sunlight is thought to contribute to the readiness of dopamine receptors to "catch" dopamine. In other words, although it doesn't directly increase dopamine, sunlight enhances the body's ability to use dopamine and thus provides the same benefits.
Let the body be exposed to the sun for 5-10 minutes, for example by walking while resting after lunch
Step 3. Meditate if you want to experience the release of dopamine
Deep meditation is beneficial for relaxing the body completely so that people who meditate do not want to move. As a result, the body responds to these conditions by releasing dopamine as a way of activating the body to move. Get in the habit of meditating 2-3 times a day.
- Dopamine can be increased simply by doing practical meditation, such as deep breathing. Start meditating by focusing on the breath. Inhale for 4 counts, hold breath for 4 counts, exhale for 4 counts. Repeat this step while focusing only on the breath.
- Meditation can be done without a guide. If you want to use a guide, download an app to meditate, such as Insight Timer, Calm, or Headspace.
Step 4. Be a person who is always grateful and be thankful.
Gratitude is correlated with the release of dopamine in the brain. The more often grateful, the more often the brain produces dopamine. For that, you just need to be grateful for being able to enjoy delicious food or thank a friend who helped you.
Alternatively, say thank you in a diary by writing down 5 things that make you feel grateful every day
Method 3 of 3: Taking Medicines and Supplements
Step 1. Take Levodopa to increase the production of dopamine in the brain
Levodopa is a dopamine precursor that can be converted into dopamine in the brain. Taking Levodopa is beneficial in increasing the production of dopamine.
- Sometimes, doctors prescribe the drug if you have a disease, such as Parkinson's or restless leg syndrome.
- Levodopa causes side effects, such as nausea, vomiting, dry mouth, difficulty moving, and dizziness. In addition, some people experience hallucinations and feel confused after taking Levodopa.
Step 2. Ask your doctor about dopamine agonists to increase the number of dopamine receptors
Levodopa is beneficial in increasing the production of dopamine in the body, while dopamine agonists increase the number of dopamine "capturing" receptors. Sometimes, doctors prescribe dopamine agonists to replace or supplement Levodopa.
- Pramipexole and ropinirole are the 2 dopamine agonists most commonly prescribed by doctors.
- Drowsiness during the day is the main side effect of these drugs so that you fall asleep during activities because you can't hold back sleepiness.
- Dopamine agonists are often used to treat Parkinson's and restless leg syndrome.
Step 3. Take velvet beans as a supplement
Just like hard drugs prescribed by doctors, velvet beans contain natural levodopa which functions to increase dopamine in the brain. Therefore, buy a supplement containing mucuna pruriens extract with 15% L-dopa or levodopa and take 300 mg 2 times a day.
Consult a doctor before taking supplements, especially supplements that are almost the same as prescribed drugs
Step 4. Ask your doctor about supplements based on the golden root plant
A plant known as Rhodiola rosea is useful for increasing dopamine activity in the brain. Start taking a 200 mg gold root supplement made from rhodiola rosea extract with 2-3% rosavin and 0.8-1% salidroside. Limit the consumption of this supplement to a maximum of 600 mg per day.
- Consult a doctor before taking gold root supplements.
- Take this supplement 30 minutes before breakfast because it can trigger insomnia if taken during the day.
