How to Boost Dopamine Naturally
Get a Burner Phone
A 2014 study found that problematic use of smartphones can have a similar impact on the brain to substance addiction. The study found that heavy smartphone users displayed imbalances in the anterior cingulate cortex, a region associated with the brain's reward system and the regulation of dopamine. This imbalance was associated with increased cravings and can lead to problematic usage. This study suggests a link between excessive smartphone use and potential disruption of dopamine-regulated reward systems in the brain.
Adopt a Plant
Spending time with nature, including indoor plants, can reduce stress, improve mood, and stimulate dopamine production. A study found that contact with nature increases wellbeing by enhancing mood-regulating neurochemicals such as dopamine. By nurturing a plant, one can also foster a sense of accomplishment, which in turn stimulates dopamine.
Eat a Plant
Foods like bananas, almonds, avocados, eggs, beans, fish, and chicken are tyrosine-rich, a dopamine precursor. A balanced diet incorporating these foods could naturally enhance dopamine production. Research by Scicchitano et al., (2018) supports that dietary intake of tyrosine and phenylalanine, found in these foods, can facilitate dopamine synthesis.
Close your Eyes
Closing your eyes can aid activities that have been associated with influencing dopamine levels, such as meditation. Specifically, Yoga Nidra, a form of guided meditation practiced with eyes closed, has been found to increase dopamine release. In a study by Kjaer et al., (2002), PET scans indicated increased dopamine release during this practice, suggesting that meditation with eyes closed could help maintain dopamine balance.
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Turel, O., He, Q., Xue, G., Xiao, L., & Bechara, A. (2014). Examination of neural systems sub-serving Facebook "addiction". Psychological reports, 115(3), 675-695.
Beyer, K.M.M., Kaltenbach, A., Szabo, A., Bogar, S., Nieto, F.J., & Malecki, K.M. (2014). Exposure to neighborhood green space and mental health: evidence from the survey of the health of Wisconsin. International journal of environmental research and public health, 11(3), 3453–3472.
Scicchitano, F., Sestito, S., Cerasa, A., Mastroiaco, V., Di Renzo, L., De Lorenzo, A., & Caltagirone, C. (2018). The impact of neuro-nutritional factors on brain structure and function. Reviews in the Neurosciences, 29(7), 781–796.
Kjaer, T. W., Bertelsen, C., Piccini, P., Brooks, D., Alving, J., & Lou, H. C. (2002). Increased dopamine tone during meditation-induced change of consciousness. Cognitive Brain Research, 13(2), 255–259.
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