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9 Tips for Increasing Your Dopamine Levels

If you want to increase your dopamine levels naturally, use these nine tips:

1. Exercise regularly. Physical activity is known to improve mood. While that improvement isn’t entirely due to dopamine, animal studies suggest that exercise can increase dopamine levels in the brain, and some human studies have found similar results. Plus, as everyone knows, regular exercise provides many other benefits.
2. Eat protein. Protein is made up of amino acids, one of which is called tyrosine. It’s vital in the production of dopamine. Eating a balanced diet with plenty of protein from foods like turkey, eggs, beef, legumes, soy, and low-fat dairy helps ensure that your body has what it needs to maintain the proper dopamine levels. 
3. Reduce saturated fat consumption. It’s believed that high levels of saturated fat in the body from foods like full-fat dairy, butter, animal fat, palm oil, and coconut oil can disrupt dopamine signaling. 
4. Pay attention to “gut health.” Researchers continue to learn more about the digestive system and its role in producing neurotransmitters, including dopamine. Some studies suggest that consuming probiotics helps improve or restore gut health.
5. Get enough sleep. Studies have found that lack of sleep can disrupt the normal cycle of higher dopamine release in the morning and tapering dopamine release in the evening, which supports normal wakefulness and sleepiness.
6. Meditate. Meditation is associated with better mental and physical health, which may be due to it increasing dopamine production. You can meditate while sitting, standing, or even walking. 
7. Get an appropriate amount of sunlight. Evidence suggests that sun exposure can increase the density of dopamine receptors in certain areas of the brain. However, it’s important to follow safety guidelines about sun exposure since it’s associated with an increased risk of conditions like skin cancer.
8. Listen to music you enjoy. Music has been found to increase activity in areas of the brain associated with the reward and pleasure systems. In particular, if a piece of music creates an emotional response like giving you chills, it may increase your dopamine levels. 
9. Talk with your doctor about supplements. Your body needs adequate amounts of several vitamins to create dopamine — iron, vitamin B6, niacin, and others. If blood work shows that you’re deficient in necessary vitamins, your doctor may advise you to take supplements to elevate your levels. 

增加多巴胺水平的 9 個技巧 如果您想自然地增加多巴胺水平，請使用以下九個技巧：

經常鍛煉。 眾所周知，身體活動可以改善情緒。 雖然這種改善並不完全歸功於多巴胺，但動物研究表明，運動可以增加大腦中的多巴胺水平，一些人類研究也發現了類似的結果。 另外，眾所周知，定期鍛煉還有很多其他好處。

吃蛋白質。 蛋白質由氨基酸組成，其中一種叫做酪氨酸。 它對多巴胺的產生至關重要。 均衡飲食，從火雞、雞蛋、牛肉、豆類、大豆和低脂乳製品等食物中攝取大量蛋白質，有助於確保您的身體擁有維持適當多巴胺水平所需的物質。

減少飽和脂肪的消耗。 人們認為，來自全脂乳製品、黃油、動物脂肪、棕櫚油和椰子油等食物的體內高水平飽和脂肪會破壞多巴胺信號。

注意“腸道健康”。 研究人員繼續更多地了解消化係統及其在產生神經遞質（包括多巴胺）中的作用。 一些研究表明，食用益生菌有助於改善或恢複腸道健康。

足夠的睡眠。 研究發現，睡眠不足會擾亂早上多巴胺釋放增多和晚上多巴胺釋放逐漸減少的正常循環，這有助於正常的清醒和困倦。

幽思。 冥想與更好的身心健康有關，這可能是由於它增加了多巴胺的產生。 您可以在坐著、站著甚至走路時冥想。

獲得適量的陽光。 有證據表明，陽光照射可以增加大腦某些區域多巴胺受體的密度。 但是，遵循有關日曬的安全指南非常重要，因為它會增加患皮膚癌等疾病的風險。

聽你喜歡的音樂。 已發現音樂可以增加與獎賞和愉悅係統相關的大腦區域的活動。 特別是，如果一段音樂會引起情緒反應，比如讓你發冷，它可能會增加你的多巴胺水平。

與您的醫生討論補充劑。 您的身體需要足夠量的幾種維生素來產生多巴胺——鐵、維生素 B6、煙酸等。 如果血液檢查表明您缺乏必要的維生素，您的醫生可能會建議您服用補充劑來提高維生素水平。