10 method for improving dopamine
1. Movement
Aerobic exercise and retraining are both helpful to stimulate dopamine secretion. Studies have pointed out that after any aerobic exercise 10 minutes, the feeling of fatigue can be improved, and the attention will reach the highest level after 20 minutes. Therefore, the concentration of dopamine can be increased without long-term high-intensity exercise. Choose the swallowing method that suits you and train regularly.
However, it should be noted that if the exercise is fixed, such as jogging for 20 minutes every day, you will feel bored and dopamine will feel tired, thus reducing the stimulation secretion. Therefore, it is also good to design more changes on the sports menu and add some small games!
2. Eat more protein
Tyrosine, one of the amino acids, will react with enzymes and then be converted into dopamine. Therefore, as long as enough protein is supplemented (the daily intake of Jianshiyi is kg× 0.8 g protein), it is equivalent to enough tyrosine intake, and Jianshiyi can eat more meat, fish, eggs, beans, cheese and seeds.
Probiotic supplementation
The intestine is called the "second brain" because it has a large number of nerve cells and produces a large number of neurotransmitters, one of which is dopamine. Therefore, eating probiotics can maintain the health of gastrointestinal environment and help maintain dopamine level.
4. Eat less food and fat
When you are in a bad mood, you especially want to eat junk food, but you eat a lot of saturated fat, such as animal oil, cream, animal skin and so on. It is easy to affect dopamine transmission and reduce the level of brain reception. Usually, we should eat less fat and more unsaturated fatty acids, such as avocado and almond, which will not interfere with the transmission of happiness factors, but also supplement oyster sauce to prevent cardiovascular diseases. Increase dopamine-eat less fat and add more oyster sauce, such as avocado.
5. Enhance antioxidant capacity
Because dopamine is easily oxidized, in addition to tyramine supplementation to increase its concentration, foods containing a lot of antioxidants, such as broccoli, carrots and asparagus, can also be ingested. To improve the quality of dopamine.
adequate sleep
When you sleep at night, the concentration of dopamine will decrease. In order to make the body feel awake in the morning, it will be secreted in large quantities. This is a fixed law. But if you don't get enough sleep for a long time, stay up late and break the natural rhythm, the efficacy of dopamine will be greatly reduced! Don't take caffeine, stay away from 3C products, or do stretching exercises before going to bed to maintain a good sleep quality.
listen to music
According to the research, listening to music can stimulate the brain to release dopamine, because when we hear the melody, we can activate the movement of dopamine-rich areas in the brain and achieve the effect of improving attention. According to research findings, listening to music can stimulate the brain to release dopamine.
meditate
Let the body and mind relax completely through meditation. In fact, the brain likes this empty pattern very much, so in order to encourage this behavior, increasing the frequency of meditation will automatically secrete dopamine, making you feel positive and happy. Or, like Bian Xiao, it's good not to daydream.
9. bask in the sun
Letting the body receive sunlight does not directly promote secretion, but it can increase the number of elements combined with dopamine, improve sensitivity and make the body make full use of dopamine. Sunbathing can increase the number of elements bound to dopamine.
10. Nutritional supplement
The automatic production of dopamine in the body requires not only tyramine acid, but also a variety of vitamins and minerals, such as vitamin B6, folic acid, acid, iron and so on. Only when these elements are completely supplemented can we produce enough dopamine to meet the needs of the body!