Dopamine Hits for Health

technology can be a dopamine hit

ice cream can be a dopamine hit

pizza can be a dopamine hit

A vacation can be a dopamine hit

What’s dopamine got to do with my wellness you might ask? Don’t worry, this isn’t going to be a blog that’s heavily laden with neurotransmitter wording. The bottom line is, we need it and some of us are not as balanced as others with dopamine. There are many reasons why we might be off balance, and today after realizing I was way off balance, it piqued my curiosity as to what could be done to help create a toolkit of healthy options to avoid using less healthy options (i.e., things like sugary foods or other addictive substances). And most of us cannot spend our lives on vacation. Although, the dopamine dwindles over time so it’s good to take breaks, lay off and then go again whether it is vacation or any other form of dopamine. The goal is to maintain healthy steady levels.

There are some natural ways to boost our dopamine levels. If you enjoy nature, then you’re already building your own toolkit for gaining or sustaining healthy dopamine levels. Do you enjoy sleep? Most of us love a good night of sleep. In the morning is when we generally have a heightened level of dopamine naturally. This sunrise photo is one of the ways I personally get dopamine hits (chasing sunrises and sunsets); however, if I’m exhausted from overwork or unmotivated then these hits of dopamine become fewer.

Not much for chasing sunrises and sunsets? There are furry loved ones that most certainly can boost our dopamine!

Today, I found myself looking at several options in the parking lot of a strip mall after work. Not a good night of sleep, craving wrong foods (hangry to be precise), considering the grocery store for ice cream, weighing the pizza joint and Indian restaurant while comparing which would have the least gluten, dairy, sugar…and then my eyes landed on a low budget hair salon. That sounded even better to have someone wash my hair. With my head tipped back over the sink, the stylist asked some questions to which I surrendered the internal struggle and admittedly shared with her that by her service of washing my hair, she had just given me a rush of dopamine that I had no idea would satisfy me as well as a personal pan pizza or whatever ice cream next door. And while her magic hands were stirring up these dopamine chemicals presumably, I had an epiphany. She just saved me at least 1,500 calories of guilt. And this service was lower cost than a pizza. The surge of dopamine was felt from the top of my head and felt like a current moving through my body. Refreshed, no longer hangry, shared humor and learned experience together we discussed this epiphany. Many days I do choose sunshine, a walk, a cafe with coffee – even if it’s decaf – and feel a steady level of dopamine, but today those levels had dipped significantly. All things were off balance but benefited greatly from the simple act of having my hair washed. This is why the article was sparked. What other surges of dopamine could be added in for backup perhaps? Certainly not to negate the importance of enjoying those aforementioned treats from time to time. So, after finding some veggies, protein, a bit of dark chocolate and yes, a coffee, I began searching the major medical websites for dopamine directives, gathering their advice and brushing up on my attempts at pronouncing and comprehending neurotransmitter language you’ll find on their sites if you’re a novice brain nerd like me. Now I’m making my own list of dopamine hits that can be used in a steady way to remain balanced or as a self-check list if I’m feeling unbalanced. We are all unique and have things that bring us our own sense of joy (dopamine increases) and we know what’s draining our dopamine too. In case you want a little guide on those things, here’s a starter list:

Healthy Dopamine Hits for the toolkit:

  • Nature (your furry friends count)
  • Quality Sleep
  • Balanced Eating with the nutrients you need (you know what that is for you)
  • Meditation / Breathwork
  • Exercise
  • Hobbies/Interests
  • Massage
  • Self care options (like the head shampooing), but can be anything stimulating for you
  • Sunshine
  • Music / Dance
  • Certain foods increase this
  • add to this list for what works for you ________

Things to Avoid or limit:

  • social media
  • sugary treats
  • junk food
  • energy drinks
  • too much caffeine
  • alcohol/other substances
  • stress that’s not managed
  • add to this list for what isn’t working for you _______

If you are interested in some neurotransmitter language, there is a fantastic article from Clevelandclinic.org that outlines what dopamine is, its function, and more: Dopamine: What It Is, Function & Symptoms (clevelandclinic.org)

If you are interested in sharing your own thoughts or things that have worked well for you, I’d love to hear from you. And if you’re looking for one on one coaching please feel free to contact me directly.

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