Dopamine and serotonin are the two hormones that are responsible for our happiness. When we achieve something in our life, our body releases dopamine and serotonin which makes us happy and motivated to achieve more. So, lack of these hormones in our body ends in depression. You are lucky because a few changes in your lifestyle can make your serotonin and dopamine levels rise.
Step 1 – Phsyical Activity
Take up to 30 minutes a day for 5 days a week in a physical activity. The National Institutes of Health in the United States has found in many studies that exercise is a positive factor to increase mood. This, however, is probably due to an increase in serotonin in the brain. Regular exercise increases the level of tryptophan, an amino acid that is involved in the production of serotonin. This effect continues even after the sport is completed, the serotonin values remain high.
Step 2 – Get More Sunshine
Get out more daylight. In an experiment at MIT in 1983, the dopamine levels in the retinal layers of the eyes of laboratory animals that spent a lot of time in sunlight were higher. Simon N. Young of McGill University, in her 2007 issue of “The Journal of Psychiatry and Neuroscience,” says that daylight is found in many investigations to increase the level of serotonin. Prior generations from us spent most of their time outside as a necessity for agricultural cultures. Now, people are trapped in buildings for their schools or jobs. It is very normal in this respect that depression is an epidemic.
Step 3 – Do Activities You Love
Find activities that make you happy. There is a direct relationship between the level of serotonin synthesized by the brain and happiness. This means that you can increase your serotonin level by trying to think positively. It will be useful to deal with an activity you like or get professional help from a therapist.
Step 4 – Watch Your Diet
Eat foods that are rich in nutrients that are involved in the production of dopamine, and stay away from foods that inhibit dopamine production. Almond, avocados, dairy products, pumpkin seeds, such as the dopa-predominantly foods contain amino acids to increase the level of dopamine. Try to stay away from ready-to-eat foods that are high in sugar and fat. So you can keep your dopamine level high.
Step 5 – Learn to Fight with Stress
Learn to combat stress effectively. Meditation, yoga, and other techniques can help you deal with stress and minimize its harmful effects. According to the integrative psychiatric foundation, stress reduces the level of dopamine. In addition, stress causes negative effects in mood and sleep patterns, ie, more stress and lower levels of dopamine and serotonin.