How to generate more dopamine

When we are euphoric, happy, enjoying ourselves, feeling pleasure… the brain “gets happy” and secretes dopamine (in addition to other substances). But what exactly is dopamine? Can you generate more dopamine naturally? How?

The reality is that yes, with practices such as: playing sports, practicing meditation, nourishing our lives with healthy lifestyle habits… These are just some examples, but we find more. Before, but, let’s learn a little more about this substance.

What is dopamine?

Dopamine is a neurotransmitter that is produced in many animals, including humans. It is a substance that has different functions, beyond its effect as a reinforcer.

It is located in different nuclei and structures of the brain: the nigrostriatal system (related to movement), the mesolimbic system (where it is related to pleasure, through the nucleus accumbens), the mesocortical system (related to executive functions) and the tuberoinfundibular system (related to prolactin inhibition ).

In this article we will focus on the increased dopamine in the nucleus accumbens structure, one of the great structures of pleasure at the brain level. The nucleus accumbens is part of the limbic system, also related to emotions.

Keys to generate more dopamine

How to generate more dopamine? The truth is that, fortunately, there are many ways. We will focus on not very expensive habits that achieve this effect.

Take care of your dreams

When we give ourselves over to a personal project, an illusion, a hobby… We are generating dopamine. Motivation and enthusiasm maintains those levels. Furthermore, any stimulus that encourages our creativity and interest will increase our dopamine levels.

Examples of this type of projects or activities: a personal dream, travel, discover new places, writing, taking photos, crafts, etc. Variety is served! The important thing is to choose something that motivates us minimally.

do exercise

Another key idea on how to generate more dopamine is to play sports. When we exercise we release doses of dopamine into the blood, and this happens almost immediately. At a physiological level, physical activity increases the release and concentration of this enurotransmitter in the intersynaptic spaces.

Furthermore, beyond the pleasure of playing sports, we can also obtain a feeling of reward or personal gratification through it: breaking a personal record, acquiring the habit of going for a run, feeling the subsequent fatigue in the body, etc.

Practice yoga or pilates

Related to the previous point, another tip To generate more dopamine is by practicing yoga. A 2002 study, published in the journal Cognitive Brain Research, which used the positron emission tomography (PET) technique, showed a greater synthesis of dopamine in the brain of those people who practiced yoga nidra meditationa type of technique focused on deep relaxation.

The study also identified a significant difference in favor of those students who practiced Pilates.. This benefit was especially marked in those people who were in a recovery process due to the addition of some type of substances.

Listen to music

Music can also generate more dopamine in our brain, as demonstrated by contemporary neuroscience studies. This is directly related to pleasure; the music that gives us pleasure or that makes us enjoy It causes the brain to secrete more dopamine.

In relation to this, a 2019 investigation, published in the American scientific journal Proceedings of the National Academy of Sciences (PNAS), found a causal relationship between dopamine level and pleasure when listening to music. According to the study, the more dopamine the brain releases while listening to a certain song, the more the person enjoys it and the more they want to listen to the song again (or buy the album).

Practice meditation

As we have seen above, meditation can also increase our dopamine levels. How? Through her, our mental processes, in a way, are “purified”, and thus meditation can promote a continuous flow in our thoughts. This can generate pleasure and calm, which would increase the levels of this substance.

Take natural supplements

Certain natural substances, according to the most eastern current, can increase our levels of well-being. And as we have seen so far, well-being is directly related to an increase in dopamine.

Examples of these substances or supplements would be: roots such as turmeric or ginko biloba; These plants have always been associated with the purification of the mind. On the other hand, we find certain active ingredients in green tea (especially L-theanine) that would also favor this effect.

Detoxify

As we have seen so far, generating more dopamine is directly related to well-being, pleasure and enjoyment. Thus, the greater the pleasure, the higher the level of dopamine. Therefore, another action that can lead you to produce more dopamine is “detoxification.” About what?

From processed foods, bad habits, addictive substances, the use of technologies, toxic relationships… Through small changes in our lives (implementing healthy habits) on a physical, social and personal level, we can detoxify ourselves from everything that harms us more than benefits us and thus, also generate more dopamine.

As we see, more dopamine can be generated naturally through certain actions, although we find some more: sex, close social relationships, hugs, caresses… This is a substance very present in our brain, related to pleasure. and satisfaction, and Their levels vary depending on our experiences and our habits. (Inter alia).

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