How to Naturally Replace Dopamine & Endorphins

Dopamine and endorphins are neurotransmitters that affect your mood, and are often under-produced if you suffer from depression or anxiety. Although medication can be taken to create a chemical balance, you can assist in the balance by making minor dietary and fitness adjustments to trigger an increase in your dopamine and endorphin levels. Always consult your physician before changing your diet or taking vitamin supplements to determine its safety.

Things You'll Need

• Vitamin supplements

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Instructions

• 1

  Increase your laughter. Laughter triggers the release of endorphins, reduces stress, and strengthens your immune system, according to the American Dietetic Association.

• 2

  Eat endorphin-releasing foods. Chocolate and spicy foods promote the release of endorphins, which causes feelings of euphoria. Spicy peppers are an excellent source for increasing endorphin levels as they trick the body into thinking the brain needs chemical relief because the mouth is on fire.

• 3

  Eat to increase your dopamine levels. Increase your consumption of almonds, bananas, and avocados to stimulate the release of the mood-boosting neurotransmitter dopamine. Dairy, lima beans, pumpkin seeds, and sesame seeds also increase your dopamine levels. Eat at least 2 ½ cups of vegetables daily to maintain daily vitamins and minerals, according to the American Dietetic Association.

• 4

  Reduce caffeine. Although caffeine temporarily speeds up neurotransmission, it quickly lowers and can exacerbate depression, according to “Depression for Dummies.”

• 5

  Take vitamin supplements. Vitamin supplements can help provide your body with essential nutrients needed to maintain overall good health. Vitamin C and Vitamin E can help improve your mood, and although many vitamin supplements contain up to 1,000 mg of Vitamin C, get most of your daily vitamins from fruit and vegetables. Take one multivitamin daily, or as directed by your doctor.

• 6

  Exercise regularly. Get at least 30 minutes of rigorous exercise to increase the secretion of endorphins into your brain, according to the Mayo Clinic. Running, brisk walking, strenuous housework, and gardening are all labor-intense activities that raise your endorphin levels.