Dopamine and Social Media have a Direct Connection.
“The present moment, dopamine-driven criticism circles that we have made are annihilating the way in which society works,” cell phones and the online entertainment stages are transforming us into real junkies. While it’s not difficult to excuse this case as a poetic overstatement, stages like Facebook, Snapchat, and Instagram influence exactly the same brain hardware utilized by gaming machines and cocaine to keep us involving their items however much as could be expected. Investigating the hidden science might provide you the opportunity to stop and think the following time you feel your pocket buzz.
On the off chance that you’ve at any point lost your telephone, you might have encountered a gentle condition of frenzy until it’s been found. Around 73% of individuals guarantee to encounter this one kind of tension, which checks out when you consider that grown-ups in the US spend a normal of 2-4 hours out of every day tapping, composing, and swiping on their gadgets — that amounts to more than 2,600 day to day contacts. A large portion of us has become so personally laced with our computerized experiences that we some of the time feel our telephones vibrating in our pockets when they aren’t even there.
Limit Your Use of Social Media and Learn the Ways to Naturally boost your Dopamine
Is your body trying to tell you that you need more dopamine? Not sure?
Do you feel lethargic and unmotivated to get out of bed?
Do you have trouble remembering what you just read?
If Yes! Then you might be dopamine deficient. Dopamine is your concentration, motivation, and pleasure molecule. It makes you feel kind of invincible.
This neurotransmitter is crucial for your brain. Identifying the dopamine dip and boosting its levels can improve focus and
attention. It will also help to improve your mood and creativity, help to foresee problems, and control impulses. But unlike popular belief, you can raise dopamine levels without turning to salacious means or drugs.
Dopamine is a major neurohormone that plays a major role in keeping you motivated, productive and focused. It provides you with a zest for life. However, lifestyle habits, diet, Drug abuse, and illness can deplete dopamine levels which can drain the joy out of life. If you feel that you aren’t happy and living your life to its fullest, a low dopamine level may be the reason.
Fortunately, there are many ways by which you can increase its levels naturally.
From meditating, cutting down on caffeine, losing weight, and getting a massage to cutting down on processed sugars and more,
Get plenty of sunlight:
Surrounding yourself with nature can have a strong impact on your state of mind. It can inspire a feeling of peace and meditative calmness. A lack of vitamin D has been correlated with depression.
So, going outdoors and getting regular exposure to the sun can help reduce depressive symptoms and increase dopamine levels. To counteract the wintertime blues in the colder months, you can try light therapy or vitamin D supplements to make up for any dopamine loss. Sunlight and subsequently vitamin D can influence your experience of positive emotions, protect you from depressed mood and anxiety, as well as promote your energy and alertness.
For how much time do you take in direct sunlight every day? Tell us down
below in the comments section!
Numerous studies have shown that exercise can help boost dopamine in the brain. Exercising regularly for at least 20 minutes can help in improving your mood and mental health in general. It also helps in increasing the production of new brain cells as well as slows down the ageing of brain cells.
When your body is fit and strong, you’ll have more energy to do productive
things and have less risk of pain and injury.
Meditation is the process of clearing your mind and allowing your thoughts to grow without judgment. There are so many forms of meditation that you can meditate while standing, sitting, or even walking. Studies show a 65% increase in dopamine from participants who meditated for one hour. The 65% increase was in comparison to simply sitting quietly.
Meditation has also been shown to be effective against a range of conditions both physical and mental. These include depression, chronic pain, and anxiety. Addressing these conditions opens the door for you to increase dopamine levels. Eat protein and probiotics: Your body creates dopamine with the amino acids in your body. These amino acids are found in foods like eggs,
soy, beef, dairy, and legumes. Research shows that eating foods rich in protein can increase the
amount of dopamine your body produces.
In addition to more protein, you want to eat more probiotics. Probiotics are live bacteria and yeasts that are good for you. While that may not sound appetizing, probiotics are really good for your digestive system and you can find
them in supplements and foods like yogurt.
Listen to your favorite music:
Listening to music you enjoy releases dopamine in the brain and sends pleasure signals to the rest of your body. And the more pleasing the music is to the ear, the more intensely pleasurable the experience is for the body. A study found that dopamine release was greater in participants when they listened to pleasurable music. This included music that gave them “chills” or
prompted a change in heart rate or breathing, compared to when they listened to neutral music.
Get enough sleep:
Your brain is normally flooded with dopamine in the morning, but its levels are depleted when it’s time to go to
bed. These regular rhythms are molested, though, when you are sleep-deprived. One study showed that people forced to stay awake throughout the night had reduced availability of dopamine receptors the following morning.
A lack of sleep also reduces your brain’s dopamine sensitivity causing you to feel excessively sleepy and tired throughout the day. Making sure you get enough sleep, and ensuring that it’s high-quality sleep, could help to keep your levels of dopamine balanced.
Cut down on caffeine:
Even though coffee gives you the energy boost you need, just like sugar, it only offers temporary relief. And this may actually be doing more harm than good. After experiencing the initial kick caffeine offers, dopamine levels in your body decrease. So, go for a cup of decaf or at least minimize drinking coffee to counter dopamine deficiency. Also, avoid those sugary coffee drinks at cafes.
Celebrate the smallest victories:
You’ve watched football players slam the ball and do a victory dance after scoring a touchdown. The thrill of victory feels sensational. Why? Because it releases a flood of dopamine. Unfortunately, those “touchdown moments” don’t happen often in everyday life. But you can intentionally stimulate dopamine release by challenging yourself with new goals.
Some dopamine is released whenever you achieve a goal, large or small. So, for example, if your big goal is to “get organized,” break it down into many small goals. Each goal can be as simple as organizing your emails, cleaning a closet, or emptying your junk drawer. Every time you cross one item off your to-do list, it should give you a little surge of dopamine. Ideally, your goal should be hard because the more challenging your goal, the more accomplishment you’ll feel, and that translates into more dopamine.
There’s a strong line between obesity and dopamine dysfunction. People who are obese have fewer dopamine receptors than average. In fact, their brains’ relationship with food is much like that of a drug addict. Since dopamine is in charge of
the brain’s pleasure center, obese people receive less pleasure and satisfaction from eating, compelling them to eat more. If you struggle with your weight, consider intermittent fasting.
Besides helping you lose weight, this timed approach to eating can help maintain the health of dopamine receptors. Discover new things: Our distant ancestors were engaged in a constant quest just to survive. They got a dopamine surge every time
they spotted a new patch of berries or a better fishing spot because this meant survival. While you can still pick berries and fish, there are endless other healthy ways you can enjoy the quest of living a modern life.
These kinds of hobbies are ideal for keeping up dopamine levels since there is always something new to be discovered. Each new
discovery provides you with a dopamine boost.
Take a cold shower:
This is something that’s very easy to do yet it can have amazing effects. According to studies, taking a cold shower with water at 57 degrees Fahrenheit can increase your dopamine levels by up to 250 percent. Showering using cold water has also been associated with increased energy and productivity.
Use essential oils:
All essential oils come from plants. These oils often have medicinal properties. One study found that bergamot, lavender, and lemon essential oils are particularly therapeutic. Using your sense of smell, they prompt your brain to release serotonin and
dopamine. Always follow the instructions on the bottle’s label. Although essential oils are natural, some can be dangerous when misused.
Get a massage:
It has long been suggested that one way to keep dopamine levels high is to avoid stress, which is nearly impossible in this
day and age. To counter the effects of stress, research has demonstrated that massage therapy increases dopamine levels by nearly 30% while decreasing stress hormone levels.
Cut down on processed sugars:
Eating processed sugars like candy and soda have the ability to increase your dopamine levels. But this increase is only temporary and artificial. Like alcohol and recreational drugs, sugar can give you temporary boosts of dopamine while affecting the rate at which your body produces it naturally. When you eat a large amount of sugar in a short time, you may notice that you feel a rush of elation. This is a sugar high. It is typically very temporary and followed by a crash that leaves you feeling down.
Apart from decreasing your dopamine levels, sugar is harmful to your body in many other ways.
Give and receive affective touch: Have you ever had a bad day and just really needed a hug? This boosts mood
and immunity response while decreasing stress. We are social beings and benefit from various forms of connection. It can also lead to a reduction of the stress response, that is, a potential decrease in cortisol.
Please stand up: Sitting down for long hours is not only a health risk that leads to fatigue, but it can also lower the levels of dopamine in your brain. If you work in an office and you’re stuck at your desk the entire day, make it a habit
to stand up and walk around at least once every half an hour.
Your body requires this chemical to make dopamine molecules. Alternate between these foods and probiotics like yogurt and kefir. They contain natural bacteria that can increase the production of dopamine.
Lastly, a few supplements can take
your mental health a long way.
Several natural supplements boost levels of neurotransmitters in different ways. One of the popular supplements is the curcumin supplement. This bioactive compound is found in turmeric. The dopamine levels in the brain increase because this compound can easily penetrate the blood-brain barrier. Research has shown curcumin to be just as good at treating depression as antidepressant
pills. But it is difficult for your body to absorb curcumin on its own. Just make sure to buy a supplement that includes piperin. This compound in black pepper can impressively boost curcumin absorption by 2000%.
Secondly, consume enough magnesium. Many people experience the unpleasant side effects of magnesium deficiency.
This crucial mineral is involved in 300 distinct metabolic processes in your body. Additionally, it is essential for healthy neurotransmitter function. Supplemental magnesium may have antidepressant properties.
You can give Omega 3 fatty acid supplements a shot too. If you are on a plant-based diet, getting this essential nutrient from plants alone is difficult. Although it is in nuts and seeds, oily fish is the primary source of Omega 3’s.
It’s also a fantastic idea to add Ginkgo Biloba to your daily stash of supplements. This ingredient is a part of many brain supplements. It has been used for thousands of years to address medical issues. It promotes blood flow to the brain, which improves memory, boosts mental acuity, and lowers your risk
of developing dementia or Alzheimer’s.