How to Increase Happy Brain Chemicals
How to Increase Dopamine Levels Naturally
meditate regularly (increases dopamine by 65%)
make a daily to-do list & long term goals (each time you tick off a task or goal you increase dopamine levels)
eat foods that are rich in L-Tyrosine (avocados, fish, eggs, cheese, banana, and pumpkin seeds)
exercise regularly (whichever form of exercise you enjoy the most will give you the most increase in dopamine levels)
create something such as writing, music, art & crafts (“if I create something, I am also creating dopamine”)
How to Increase Oxytocin Levels Naturally
physical touch, cuddling, hugging, making eye contact, and even shaking hands
socializing (connecting or talking with friends and family reduces cortisol and stimulates your vagus nerve)
touching your pet (research shows it lowers blood pressure)
getting a massage (reduces stress hormones)
acupuncture (elevates oxytocin concentrations)
listening to music (has a calming effect on the brain, slow-tempo music has also been shown to increase oxytocin)
exercise (stimulates the vagus nerve)
cold showers (stimulates the vagus nerve)
meditate
How to Increase Serotonin Levels Naturally
exercise (increases serotonin and dopamine, but also helps balance them)
cold showers (2-3 mins of cold showers can be unpleasant but offers great benefits that have longer-lasting effects than compared to caffeine)
sunshine (10-15 minutes of sunlight a day can increase serotonin and vitamin D)
eating foods such as banana, eggs, omega-3 fish, nuts and seeds, leafy greens, and probiotics
getting a massage (increases serotonin and decreases cortisol)
How to Increase Endorphin Levels Naturally
laughter and crying
creating music or art
eating dark chocolate and spicy foods
exercise or stretching
high-intensity interval training
getting a massage
meditate
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