How to maintain dopamine level
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To maintain healthy dopamine levels, suggests several lifestyle practices:
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Non-Sleep Deep Rest (NSDR): Engaging in NSDR, similar to yoga nidra, can boost dopamine reserves by up to 65%. This involves a body scan and long exhale breathing exercises, accessible through free online resources like YouTube 1.
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Nutrition: Consuming foods rich in tyrosine, an amino acid vital for dopamine synthesis, is important. Tyrosine is found in various foods, including certain cheeses (like Parmesan), meats, and some vegetables 1 2.
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Morning Sunlight: Exposing yourself to sunlight early in the day aids in increasing dopamine levels throughout the day. This morning sun exposure stimulates neural pathways associated with mood and alertness 3.
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Exercise: Regular exercise, encompassing both cardiovascular and resistance training, supports elevated baseline dopamine levels. It helps maintain motivation and drive for daily activities 3.
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Avoiding Excessive Peaks: It's crucial to avoid frequent, excessive dopamine spikes from substances like caffeine or behaviors such as gaming, which can lower baseline dopamine levels over time. This can lead to difficulties in experiencing pleasure from various activities 4.
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Modulating Bright Light Exposure: Reducing exposure to bright light, especially during late hours, can help maintain dopamine levels. Bright light at night can significantly lower dopamine and melatonin, disrupting mood and sleep 5.
By incorporating these strategies, you can better regulate your dopamine levels, which can enhance your motivation, mood, and overall well-being.
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