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增加多巴胺(Dopamine)的三种方法  

2016-06-18 15:39:58|  分类: 健康保健 |  标签: |举报 |字号 订阅

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The dopamine naturally produced by your brain makes you feel good and have self confidence. You get a rush of dopamine in response to pleasurable activities like food or sex.[1] On the other hand, without enough dopamine, you may feel sluggish, depressed and uninterested in life. Here are some different methods to boost your dopamine levels if you're feeling a little low.

Method 1:Through Diet

1
Eat foods rich in tyrosine. In order to make dopamine, your body needs tyrosine -- after a bunch of synthesizing and technical terms, it gets turned into your happy fuel. Almonds, avocados, bananas, low-fat dairy, meat and poultry, Lima beans, sesame and pumpkin seeds may all help your body to produce more dopamine.[2] to tyrosine. It can be found in soy products (like tofu, etc.), fish, dairy, and meats.[2] However, many dairy and meat products are high in calories and fat, so exercise caution and monitor your caloric intake with this high-dopamine diet.
2
Increase your intake of antioxidants. Dopamine is easy to oxidize, and antioxidants may reduce free radical damage to the brain cells that produce dopamine. Many fruits and vegetables are rich in antioxidants, including:[3]
Beta-carotene and carotenoids: Greens, orange vegetables and fruits, asparagus, broccoli, beets
Vitamin C: Peppers, oranges, strawberries, cauliflower, Brussels sprouts
Vitamin E: Nuts and sunflower seeds, greens, broccoli, carrots[4]

Method 2 : Through Lifestyle Hacks

1
Exercise regularly. Exercise increases blood calcium, which stimulates dopamine release and uptake in your brain. Try 30 to 60 minutes of walking, swimming or jogging to jump-start your dopamine levels.
It also ups your endorphins. A genuine laugh or a stretch gets your endorphins going, which is similar to a dopamine high. Except for if you were actually on an endorphin high it'd be seriously dangerous -- it's a pain inhibitor.[5]
2
Get plenty of sleep. One of the best ways to feel energized and ready to tackle the day is to get plenty of sleep. Dopamine has been tied to feelings of wakefulness, so in order to get that wakeful feeling, get 7 to 8 hour of sleep a night.
Or...don't get any. If you're actually looking to up your dopamine levels as opposed to feeling good, dopamine levels skyrocket with sleep deprivation. You'll feel fatigued, groggy, and irritable, but your dopamine levels will be through the roof.[6][7]
3
Reach a new goal. Dopamine is all about pleasure; it's one hedonistic brain chemical, that's for sure. Luckily, all you have to do is train your brain. Whether it's important to you to get to the donut shop on time or finally get that PhD, reaching a new goal will put your pleasure centers into party mode.[5]
It doesn't have to be big. Start thinking of your little daily activities as goals. Did you make it through the morning without checking Facebook?! FANTASTIC. Reward time, because that goal has been achieved! Dopamine for everyone! Dopamine? No, dopa-yours! Dopa-everybody's!

Method 3:With Supplements, Medication, etc.

1
Try a supplement. Some physicians recommend Vitamin B6 supplements and L-Phenylalanine (Phe) to elevate dopamine in the brain. You can grab either of these at your local drugstore. Similarly, Phenylethylamine (PEA), an ingredient found in chocolate, elevates dopamine. PEA also provides weight loss-related therapeutic benefits. You can order this online. Definitely talk to your doctor beforehand, though.[8]
2
Take medication to increase dopamine. Depending on the symptoms you're exhibiting, your doctor can prescribe medication that will increase your dopamine levels. He/She will know the ins and outs of each medication and will be able to point you in the right direction.[9]
ADHD: If you're really struggling to focus on tasks and experiencing hyperactivity, your doctor can prescribe psychostimulants like Ritalin to inhibit dopamine reuptake. This will cause more dopamine to be left in the synaptic cleft, where it has its effect.
Depression: Low dopamine is associated with depression. You can talk to your doctor about starting an antidepressant if natural methods don't work to relieve symptoms of low energy.
Parkinson's disease: People who have Parkinson's disease often experience involuntary bodily movement. A dopamine booster called levodopa is often prescribed for Parkinson's patients.[9]
3
Consider more drastic measures. If you're simply looking for a little pick-me-up, this isn't the alternative for you. But for the record, there are more serious strategies you can undertake to increase your dopamine levels; however, all are solely for those who are under the care of a psychological professional.
Certain strategies like ECT (electro-convulsive therapy -- once deemed precarious is now returning in popularity) have shown to be effective in raising dopamine levels.[10] If medications aren't working for you, there are other things you can try. Talk to your doctor.

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