Does your mood or energy take a polar dip in the winter?
While the changes in season and weather do of course play a role, there’s a comprehensive science to our feelings and understanding that science can help us to take proactive steps towards better, more consistent well-being, no matter what’s happening outside our window.
Our bodies contain chemical messengers known as neurotransmitters, and these messengers send signals from our nervous system to other nerves, muscle fibres and gland cells. Think of these signals as orders in how our bodily functions are to operate at any given time.
A key neurotransmitter in the regulation of our mood is dopamine, a pleasure and reward neurotransmitter whose levels can be raised and supported by incorporating particular nutrients and activities into our lives.
Foods That Increase Dopamine
The first type of food that can support your body’s dopamine levels is tyrosine-rich food. An amino acid that the body uses to produce dopamine, Tyrosine can be found in almonds, avocados, bananas, chicken, dairy and eggs.
Protein intake is also essential in the production of dopamine, as well as your overall health. This can be achieved through adequate intake of lentils, beans, avocado, hemp seeds, nuts and animal protein if that’s in the cards for you.
Additional foods that can result in higher levels of dopamine are those rich in omega-3 fatty acids, a nutrient that is not only linked to improved mood but also the improvement of your overall brain health. To sustain or increase your intake of omega-3 fatty acids, ensure your meal and snack routines include chia seeds, flaxseeds and walnuts, or dose up on algae oil or fish oils.
As gut health is also linked to mood, energy and other functions, we can support the gut-brain connection by consuming foods that are also full of probiotics. These can include kefir, kombucha, sauerkraut and other gut microbiome-supportive products.
Activities & Habits to Elevate Dopamine
Outside of food choices, here are activities and gestures that can naturally boost your mood through dopamine impact.
Acts of Kindness (Random or Planned)
Actively engaging in kind acts activates the reward part of our neurotransmission signals, increasing our dopamine levels. It can be as simple as getting in the habit of giving compliments or as effort-filled as volunteering or helping a friend, family member or neighbour.
Completing a Task
Similar to acts of kindness and how they activate our brain’s reward systems, completing even small tasks gives us a sense of accomplishment, triggering dopamine release.
A helpful way of making bigger tasks result in numerous dopamine boosts can be breaking them down into smaller, more manageable tasks or steps, giving us more frequent feelings of having finished something.
Exercise
Going for walks, dancing, yoga and other physical activities are powerful ways of releasing dopamine and endorphins, boosting our moods. Even short exercise sessions can make a big difference.
Additional Ideas
For even more ways of boosting dopamine, consider listening to music, spending time in nature or exploring mindfulness and meditation. Even just 5-10 minutes of any of these activities can positively impact your dopamine levels, improving your mood and well-being.
Finding the Right Support
While holistic approaches can significantly assist in dopamine support and mood boosts, our advice is not a substitute for professional help.
If you are concerned about persistent mood or mental health challenges, please consult a qualified medical professional for additional guidance. It’s okay to ask for help.
