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Dopamine is an important brain chemical that affects your mood and feelings of euphoria and fun. Therefore, dopamine is also known as the happy hormone.
1. What is the hormone dopamine?
Dopamine is one of the important hormones in the brain that brings many effects to humans. Dopamine is involved in feelings of happiness, motivation, memory, the ability to focus and regulate body movements.
When the happy hormone dopamine is released in large quantities, you will have a feeling of euphoria, excitement, increased inspiration. Conversely, low levels of dopamine will make you less motivated, less enthusiastic about everything around.
Normally, the hormone dopamine is controlled by the nervous system. However, you can apply certain methods to increase this happiness hormone.
Trắc nghiệm: Bận rộn có ảnh hưởng đến sức khỏe của bạn không?
Cuộc sống hiện đại khiến chúng ta vì quá bận rộn mà quên chăm sóc sức khỏe cho chính mình. Ai cũng biết rằng lịch trình làm việc cả ngày có thể khiến bạn kiệt sức, nhưng cụ thể bận rộn ảnh hưởng thế nào tới sức khỏe? Hãy cùng làm thử bài trắc nghiệm dưới đây.
2. 10 natural ways to increase the happiness hormone dopamine
Ăn nhiều protein góp phần quan trọng trong việc sản xuất dopamine
Here are 10 natural ways to increase the happy hormone dopamine, including:
Eat more protein Protein is made up of smaller building blocks called amino acids. There are 23 different types of amino acids, some of which are synthesized by the body, others you must get from food.
An amino acid called tyrosine, plays an important role in the production of dopamine.
Enzymes in your body have the ability to convert tyrosine into dopamine so having an adequate amount of tyrosine is very important for dopamine production.
Tyrosine can also be made from another amino acid called phenylalanine.
Both tyrosine and phenylalanine are found naturally in protein-rich foods like turkey, beef, eggs, milk, soybeans, and other legumes.
Studies show that tyrosine and phenylalanine in the diet can increase dopamine levels in the brain, promote focus, and improve memory.
Conversely, when phenylalanine and tyrosine are removed from the diet, dopamine levels can be depleted.
Although this study shows that extremely high or extremely low levels of amino acids can affect dopamine levels, it is not possible to know when protein intake changes how much dopamine levels are affected.
Eat less saturated fat Researchers have shown that the habit of eating a lot of saturated fats such as those found in animal fats, butter, fat, palm oil, coconut oil can break down the dopamine binding in the brain.
Several studies have shown that a diet high in saturated fat can increase inflammation in the body, leading to changes in the dopamine system.
Research has shown a link between saturated fat intake and memory and cognitive function in humans but it is not known if these effects are related to dopamine levels.
Consume Probiotics In recent years, scientists have discovered that the gut and brain are closely linked.
In fact, the gut is considered the second brain because it contains a large number of nerve cells that produce many neurotransmitter molecules, including dopamine. In particular, some gut bacteria are also capable of producing dopamine, which can affect mood and behavior. Mucuna pruriens, also known as Mucuna pruriens, contains high levels of L-dpa, a precursor molecule for dopamine.
Eating this legume can help naturally increase dopamine levels, especially in people with Parkinson's disease, a movement disorder caused by low dopamine levels.
One small study found that people with Parkinson's disease who consumed 250 grams of cooked wild beans significantly increased dopamine levels and reduced Parkinson's symptoms one to two hours after the meal.
Wild cat beans will be harmful if you use them in high amounts.
Consult your doctor before changing your diet or supplementing with natural sources of L-dopa.
Tập thể dục thường xuyên được khuyến khích để tăng mức endorphin và cải thiện tâm trạng
Exercise Regularly Regular exercise is recommended to increase endorphin levels and improve mood.
Although the effects of exercise are not entirely due to changes in dopamine levels .
Regular exercise is also beneficial for people with Parkinson's disease, a condition where low dopamine levels disrupt the body's ability to control movements.
Several studies have shown that regular intensity exercise several times per week significantly improves motor control in people with Parkinson's disease, dopamine secretion is more regular.
Get enough sleep When dopamine is released, it creates a feeling of alertness. When you have to stay up all night, the level of dopamine in the brain drops significantly the next morning.
Since dopamine promotes wakefulness, reducing the sensitivity of the receptors will make it easier to fall asleep, especially after a sleepless night.
Getting enough sleep helps balance dopamine levels and helps you feel more alert and function better during the day.
Usually dopamine is released in the morning in large amounts and decreases in the evening before going to bed. Lack of sleep disrupts this natural rhythm.
`You need to get enough sleep and should practice the habit of going to bed and waking up at the same time every day, reducing noise in the bedroom, avoiding caffeine in the evening.
Listen to music Listening to music is a fun way to stimulate the release of dopamine in the brain.
Several brain imaging studies have found that listening to music increases the activity of pleasure areas of the cerebral cortex, which contain many dopamine receptors.
Since music can increase dopamine levels, listening to music has even been shown to help people with Parkinson's disease improve their fine motor control.
Meditation Meditation practice process helps your mind stay in a quiet state, putting aside all worries to focus on the inner breath.
You can meditate while standing, sitting or even walking. Regular meditation has been linked to improved mental and physical health.
Studies have shown that the benefits of meditation may be due to increased levels of dopamine in the brain during meditation.
Sunlight exposure Seasonal affective disorder is a condition in which people feel sad or depressed during the winter when they don't get enough sunlight.
Low sun exposure can lead to decreased levels of neurotransmitters that make your mood heavy.
Save early morning sunbathing. This activity will help your body produce more of the happy hormone dopamine.
Although sun exposure can increase dopamine levels and improve mood, it is important to follow safety guidelines, as excessive sun exposure can cause harmful.
In general, it is advisable to limit sun exposure during peak hours when ultraviolet radiation is strongest, usually between 10 a.m. and 2 p.m., and to wear sunscreen whenever the UV index is above 3
Nutritional Supplements Your body needs certain vitamins and minerals to make dopamine. These include iron, niacin, folate and vitamin B6.
If your body lacks one or more of these nutrients, you may have trouble making enough dopamine to meet your body's needs.
In summary, a balanced diet and lifestyle can help increase your body's natural production of dopamine and help your brain function at its best.
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Article referenced source: healthline.com
