How to generate more dopamine, the neurotransmitter of well-being

Over the years Dopamine Dopamine is closely linked to reward and pleasure, and is often known as the feel-good neurotransmitter, but dopamine plays a role in many body functions such as coordination of movements, memory, decision-making, motivation, learning and reward, a brain mechanism that works to encourage us to repeat behaviour, he explained. Dr.. Cristina Muñoz Gil In an article in Mapfre Health.

Having too much dopamine is associated with higher levels of aggression or problems with impulse control, while too little can cause fatigue, feelings of sadness, or loss of motivation.

Dopamine and Parkinson's disease

New research from the Champalimaud Foundation (CF) has focused on dopamine's essential involvement in movement and specifically on understanding how its deficiency affects Parkinson's disease (PD).

Marcelo MendonçaWalking is something most healthy people do without thinking twice, explains the study's first author. However, it is actually a complex process that involves many neural and physiological systems. Parkinson's disease is a condition in which the brain slowly loses certain cells called… Dopamine neuronsWhich leads to a decrease in the strength and speed of movements.

When there is an increase in dopamine in the brain, the body reacts with a feeling of well-being.

There is another important aspect that is affected: the duration of the procedures. A person with Parkinson's disease may not only move more slowly, but may also take fewer steps in a series or episode of walking before stopping. This study shows that dopamine signaling directly affects… Duration of the action sequenceThis brings us one step closer to discovering new therapeutic targets for improving motor function in Parkinson's disease.

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How to increase dopamine

Scientists who study neuropsychiatric disorders have long been interested in how dopamine works and how relatively high or low dopamine levels in the brain are linked to behavioral challenges and disability.

Here are some tips to increase dopamine levels:

  1. Diet rich in magnesium: Eat a diet rich in magnesium and foods rich in tyrosine. These are the building blocks for dopamine production. Tyrosine is an amino acid. It is absorbed into the body and then goes to the brain, where it turns into dopamine. Foods known to increase dopamine include chicken, almonds, apples, avocados, bananas, beets, chocolate, green leafy vegetables, green tea, beans, oats, oranges, peas, sesame, pumpkin seeds, tomatoes, turmeric, watermelon, and wheat germ.
  2. Avoid sugar and coffee: Avoiding sugar or coffee can help maintain adequate dopamine levels. These substances, although they produce a quick high, in the long term disrupt the normal absorption of this neurotransmitter and make it less sustainable. Most addictive substances alter dopamine circuits and can overstimulate the system, increasing consumption and leading to addiction.
  3. dreamDopamine plays a very important role in regulating sleep. Try to sleep at least 7 hours a day. Sleep deprivation results in cognitive deficits and negatively affects us.
  4. Daily exercise.
  5. Avoid stressApply techniques such as meditation or breathing.

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