Increasing Dopamine

Dopamine is a chemical messenger that carries signals in the brain. It's frequently blamed for addictions, risk taking personalities and schizophrenia, but dopamine isn't just the 'reward' or 'pleasure hormone'. It's involved in everything from regulating movement, controlling attention and even lactation. Not enough dopamine is associated with diseases like Parkinson's, ADHD, anxiety and depression.

Dopamine is a motivator, so when you dopamine levels are low, it sucks your motivation to do anything. Low dopamine levels are linked to:

• Lack of focus

• forgetfulness

• Fatigue

• Apathy

• Insomnia

• Lack of motivation

• Difficulty concentrating

• Depression

• Inability to handle stress

• Failure to finish tasks

• Low sex drive

• Digestion problems

It destroys your ability to live whole-heartedly and live intentionally, robbing you of the enjoyment of life and robbing others of the gifts you have to bring to the table.

If you feel like you might be struggling with dopamine, these are some of my favourite ways to address it.

1. Exercise

Although it's the last thing you feel like doing, you just have to. Even a short 20 minute walk is proven to increase dopamine levels if you do it regularly. You may need to get others involved to keep you accountable - offer someone a ride to a regular class so that you end up going even if it's just so you don't let them down.

The first few weeks are HARD, but if you push through, you will be rewarded. Exercise is the foundation of all good health and mental health is no exception.

2. Eat Tyrosine

Tyrosine is required to make dopamine. Foods rich in tyrosine include avocados (who doesn't love those?), bananas, almonds, eggs, chicken and beans. I also recommend taking digestive enzymes specifically alpha-galactisodase to help break them down and allow you access to that nutrition.

3. Have a happy playlist

I've said it before, but music is so important in our lives. I consider a Spotify membership to be a crucial part of my families life. Music has the power to make you feel, it's why every movie has a score. You can ruin the mood of a movie, just by changing the music. Create a background score for your life of music that makes you feel good and then play it. My husband can totally tell the difference when he comes home when I've had my 'happy playlist' on and when I haven't.

4. Physical Touch

Physical touch increases dopamine levels. Is said that a healthy person requires meaningful touches every day - note that I said 'meaningful' touches, brushing past someone on a crowded train doesn't count!

If you don't feel you can face the vulnerability of putting yourself out there and offering someone a hug, why not start out by booking a yourself a massage? Even pets count, so if you don't own one, you could offer to walk someone else's dog for them. They'll be grateful, and dogs love to play, be stroked and cuddle.

5. Get Some Sun

Sunlight has a whole host of benefits and you guessed it, increasing dopamine is one of them. Aim for 15 minutes a day to prevent seasonal affective disorder, even in bad weather. If it's raining, get your welly boots and raincoat on and go for a walk, or if you're lucky enough to have a conservatory you can sit in there and soak up the sun without getting wet.

You don't need to get naked and sun bathe, even in cloudy weather, just exposing your face will have beneficial effects.

6. Hot and Cold Therapy

Immersing yourself in cold water can increase dopamine levels by up to 250%! You could take a tip from the Scandinavians and jump into an icy cold lake after a sauna, or you can just turn your shower temperature down for 2 minutes towards the end of your shower. It's incredibly refreshing and has the added bonus of making your hair shiny too ;-)

7. Improve Your Sleep

Improving your sleep might feel like a losing battle when you're suffering from low dopamine induced insomnia, but there are plenty of lifestyle choices you can make to help improve the quality of your sleep, including diet, blue light regulation and essential oils.

8. Meditate

Take time out regularly to be still. Studies show that meditation has the ability to cut your anxiety levels in half, increase dopamine levels and improve focus.

9. Practise Vulnerability

Dr Brene Brown's lecture's on The Power of Vulnerability are one of the most life changing talks I've ever listened to. Audible credit is the cheapest way to get these lectures, unless your local library has them, but they are well worth every penny and I really think if you listen, and practise her suggestions, they will have a huge effect on your ability to live whole-heartedly and start enjoying your life.