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The Motivation Molecule

We all know what it’s like to feel that emotional high that comes with a sense of achievement. Or I bet everyone can remember those moments of youthful bliss when you were lost in infatuation; you might even smile and feel a trickle of that same feeling as you watch your teenager text and talk late into the night.
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We all know what it’s like to feel that emotional high that comes with a sense of achievement. Or I bet everyone can remember those moments of youthful bliss when you were lost in infatuation; you might even smile and feel a trickle of that same feeling as you watch your teenager text and talk late into the night.

There’s an important physiological mechanism at work. All of our feelings of happiness, accomplishment, inspirations, fascination, love and so one come as a result of a physiological trigger in our brain to release Dopamine.

Dopamine goes to work stimulating our pleasure centres, but it’s more than that, it improves focus, concentration, it sets the stage for better physical performance, and greatly boosts our confidence. Not hard to see why in todays world we have such a need for Dopamine.

When we are stressed, worried, afraid, or fatigued dopamine release is low; so we go looking for it. Stimulants, sugar, alcohol, “comfort foods,” even lust as in the old adage “sex, drugs and rock and roll” can all, very temporarily, increase dopamine levels. It’s the rapid and temporary nature of these methods of increasing dopamine that result in the mechanism for addiction. It’s pretty safe to say that most of us have an addiction to dopamine that will be visible in our habits.

As we continually and rapidly stimulate dopamine production chasing our need for the euphoria and pleasure that comes with we hamper our body’s ability to keep up with the demand. Production has a limit, the receptors that receive and make use of Dopamine have a limit to how often they can activate. It get’s harder and harder to achieve that same feeling in time. This leads to lethargy, a lack of interest in things, a decreased level of ambition, and ultimately depression. As we reach this state other elements of physiology begin to break down. Our adrenals become fatigued, our thyroid function may begin to fluctuate. Look around you, we all see the world as it’s changing before our eyes. People are increasingly impatient, ever frustrated, less ambitious, and obesity continues to arise. Obviously this isn’t all related to Dopamine but I think you get my point. There’s validation that people are less happy today then generations before and if you can see that in your own life understanding the role of Dopamine may give you the plan you need to get your body to help you change habits and accomplish some of those things you’ve been thinking about for far too long.

How-to elevate Dopamine naturally:

1) This is the number one reason (of a long list) of why everyone needs to exercise. You don’t have to go to the gym for hours, you don’t have to lift weights if you don’t want to, or run, or swim, etc. All you have to do is get moving and stay moving for 20-30 minutes at an elevated heart rate. Depending on your fitness level just when it happens will be slightly different for everyone, but pay attention because you will feel it. The problems of the day will feel a little less intense, you will look in the mirror and think you suddenly look a little better, your sense of focus, confidence and determination will elevate. And if you’re like me you will begin thinking about all those things you want to do and suddenly feel as though you just might be able to pull it off!

2) Add Tyrosine rich foods to your diet. Tyrosine is an amino acid that is a base building block for Dopamine, consuming Tyrosine rich foods may help with boosting Dopamine production to replenish stores. Some common Tyrosine rich foods are: Almonds, Apples, Avocado, Bananas, Oatmeal, and green leafy vegetables.

3) Supplementation. There are a few supplements that can perform a variety of functions when it comes to Dopamine. Some increase production, others improve its receptor uptake, others regulate the ability of certain nutrients to enter and exit the brain making Dopamine release more favourable. A few supplements to consider and explore are: Curcumin (found in the spice Tumeric), Ginkgo Biloba, L-Theanine (one of my personal favourites in stressful situations,) Phosphatidylserine.

The final word is this; I personally believe many of us suffer from depressed levels of Dopamine and in our high stress society it’s only going to get worse. Look at the prescription rates for anti-depressants (which by the way provide reuptake of dopamine and its precursors so you can see how important this is.) You know what to do: eat whole and unprocessed foods, drink plenty of water, get 7-8 hours of sleep each night, but in the case of giving you a little Dopamine boost (and many other benefits) I just can’t say enough about encouraging you to exercise a little more!

Cabel McElderry is a local personal trainer and nutrition coach. For more information on fitness and nutrition, visit the Fitness F/X website at www.fitnessfx.com.