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Dopamine Imbalance and Solutions

Writer's picture: Mindspark HealthMindspark Health

Dopamine is a major neurotransmitter and and plays a role in reward seeking and pleasure. It's also the neurotransmitter implicated in Schizophrenia, Parkinson's, other movement disorders and depression, while being responsible for addiction and pleasure. When it comes to neuroanatomy, there's four main pathways for dopamine; the mesocortical, mesolimbic, tuberoinfundibular and the nigralstriatal pathway, all doing different functions. Sure, all big words, but you'll see the relevance later. There's also different receptors D1-D5, where the D2 receptor is the most often discussed since it's implicated in psychosis and drug development.


It really doesn't make sense to have high or low dopamine, but rather a balance. High dopamine has it's own set of symptoms; rage, psychosis, delusions etc. This may be someone completely out of control and running naked on the highway, as an example. When this happens, someone most likely will receive medication to lower dopamine activity by blocking the D2 receptor. These are termed anti-psychotics or D2 blockers.


What's more common, however, is low dopamine or receptor downregulation. Receptors get tired of receiving bursts of dopamine daily and decrease their number and function. This may be from alcohol, drugs, video games, sexual activity, smoking or anything that's gratifying and increases activity in the Nucleus Accumbens.


Low Dopamine Symptoms

  • Agitation

  • Addiction

  • Inner rage

  • Depression

  • Tired

  • Lack of motivation

  • Isolation

  • Self-destructive thoughts

  • Worthlessness

  • Low libido

  • Stress

  • Not being able to finish tasks


Lifestyle Factors to Increase Dopamine:


Many healthy activities are available to alter and even increase your dopamine. Technically, these activities should facilitate mesocortical dopamine output and limit the mesolimbic pathway. Think of our mesolimbic circuit being instrumental in addiction by feeding the nucleus accumbens. The idea is to have healthy mesocortical dopamine output. Here are some examples:


Exercise

Vigorous exercise has been shown to increase dopamine levels, especially being outdoors in the sun, which is an additional bonus for the benefit of vitamin D. (R) My preference is to set specific exercise goals, which will also drive dopamine. They tend to be compound movements, kettlebells, and anything high intensity, but I also make time for aerobic conditioning for the sake of Brain Derived Neurotrophic Activity (BDNF) for brain health.


Yoga

There are many yoga techniques and all have to do with increasing body awareness and being more present. This form of relaxation may also increase dopamine and physically change "feel good" brain centers such as the dorsal lateral pre frontal cortex. It also will alter the amygdala, which is the fear center of the brain, and part of limbic re-training. And lastly, slow rhythmic movements and relaxation tend to support ventral vagal function that creates calmness and safety for those struggling with trauma and anxiety. (R)


Dietary Suggestions for Dopamine:


A diet rich in the amino acids Tyrosine and Phenylalanine will help make more Dopamine. These are found in nuts and seeds such as almonds, flax seeds, dairy products, and animal protein. Of course, preferably organic dairy products and grass-fed, hormone-free, organic meat should be encouraged. You can also support healthy dopamine levels by consuming dark chocolate since it has beta phenylethylamine, a compound that stimulates more dopamine in the brain.


Nutritional Supplementation

A supplement protocol may help balance Dopamine and increase focus and motivation since dopamine is a precursor to catecholamines.


L-Tyrosine: As mentioned above, L tyrosine is an amino acid abundant in nuts, seeds, dairy and animal protein. It's a precursor to Dopamine and enhances cognition when dopamine is depleted. (R)


DL-Phenylalanine: Another precursor to dopamine and is found in animal protein. It may enhance not only resting state functional connectivity, but also connectivity volume in dopamine dependent pathways. (R)


Mucuna Pruiens: An herb that actually contains L-dopa at a low percentage and has been shown to increase motivation and focus through dopaminergic action. (R)


Additional Herbs that protect the cells of the Substantia Nigra (SN): There's many here, but my favorites include ginseng, quercetin, green tea extract, turmeric, melatonin, and flavonoids such as apigenin and luteolin. All these help with supporting the cells that release dopamine, and they may help in degenerative cases such as Parkinson's, where dopamine output is less.


Additional:

Removing immediate gratification activities to "reset" dopamine receptors. i.e screen time, drugs, alcohol, smoking, pornography, binge eating. And lastly, a book recommendation: The Dopamine Detox by Thibaut Meurisse is one of my favorites. The book essentially describes how modern living is depleting our dopamine levels and leaving us craving for immediate pleasure and addictive activities.








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