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By Sam Cohen/Sept. 8, 2021 1:28 pm EDT

Dopamine is a key neurotransmitter in your brain responsible for the ways in which you feel pleasure. According to The Health Site, “It is a feel-good hormone that your brain secretes as a reward for helping you complete your daily tasks. It benefits you in a variety of ways, from providing a sense of fulfillment to assisting you in becoming more productive.” In addition to providing these crucial benefits, dopamine also affects your levels of motivation, cognitive function, and overall control of your body movement.

If you’ve noticed yourself feeling sluggish or generally drained of energy, you may be experiencing low levels of dopamine. Thankfully, you can increase your levels of this hormone in five natural ways, each of which can be easily incorporated into your existing routine. Simple changes such as eating more protein, exercising regularly, sleeping more soundly, practicing relaxation techniques, and getting more sunlight make a big difference.

When you boost your dopamine levels, you’ll notice yourself feeling happier and more energetic — positively impacting every area of your life.

Increase your dopamine levels with these natural tips

According to WebMD, dopamine is produced in the brain through a two-step process. “First, it changes the amino acid tyrosine to a substance called dopa, and then into dopamine.” If you have too little dopamine, your body experiences several behavioral and physical changes, such as reduced motivation and decreased enthusiasm, per Healthline. It’s important to take proactive steps to increase your dopamine naturally if you’ve been experiencing these detrimental side effects to help improve the overall quality of your life.

One natural way to increase your dopamine levels is by eating more protein. Foods like beef, dairy, eggs, turkey, soy, and legumes are high in protein and provide you with the energy boost you need to feel like your best self (per The Health Site). Incorporate more protein into your diet wherever you can for the highest benefit, and be sure to couple this with a regular exercise routine. Working out gets your blood moving and helps spike your energy levels — often increasing your dopamine count as well. According to The Health Site, “When done on a regular basis, [exercise] can improve mood and perhaps raise dopamine levels.”

Improve your quality of life by raising your dopamine levels

In addition to eating more protein and sweating it out regularly, it’s important for you to get enough sleep each night to feel less drowsy and sluggish throughout the day. Sleep deprivation alters your dopamine levels, so commit to sleeping at least eight hours per night to ensure that you’re getting the rest you need. For those who struggle to fall asleep at night, create a calming atmosphere to help yourself relax. Be sure to dim the lights in your room before you get into bed and choose a calming activity to do until you’re ready to close your eyes. Listening to music, reading a book, knitting, or drawing are easy ways to achieve this sleepy state.

Finally, raise your dopamine levels naturally by adopting relaxation techniques like meditation. When you calm your body and mind, you increase activity in these crucial neurotransmitters, especially if you opt to meditate in the sun. Sunshine improves your mood and increases your dopamine, too. 

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