The human body is complex, with many intricate mechanisms and
regulatory pathways enabling it to operate —
mental health functions within the
context of this sophisticated biological system. However, society often fails
to notice the fundamental connection between mind and body. For example, a systematic
2012 review of 13 studies found that the public considers mental illness to be
most commonly caused by stress or worry, behaviors, and low self-esteem.
اضافة اعلان
Although personal and environmental factors can
heavily influence mental health,
physical changes in the body also contribute
to the manifestation of mental health conditions. Many biological mechanisms
forge connections between psychological and physical health, and understanding
these mechanisms can help shed light on the seriousness of mental health
disorders and the importance of seeking treatment. One such mechanism is
dopamine.
The chemical messenger
Dopamine is popularly known as the reward and pleasure hormone, but its
true function is often overlooked. As a “chemical messenger”, it serves as a
hormone and a neurotransmitter. This means that, while it can communicate
messages with the entire body (as a hormone), it also sends signals within the
brain (as a neurotransmitter).
Dopamine plays three main physiological roles in
different brain pathways, all of which require tight regulation. The first is
movement, which is achieved via the nigrostriatal pathway. The second pathway,
known as the mesocorticolimbic pathway, plays a role in mood, motivation, and
reward. Often, dopamine is referred to as the pleasure hormone because of its
effects via this pathway. Dopamine is also responsible for a concept known as
operant conditioning, which exploits the reward centers of the brain to develop
behavior. This ultimately affects learning and memory development. The final
major pathway, the tuberoinfundibular pathway, plays a role in lactation by
inhibiting a hormone known as prolactin.
Effects of abnormal dopamine levels
Since dopamine is responsible for a range of bodily functions, any
condition that alters the production levels of this hormone can have a
significant impact. The nigrostriatal pathway is where any abnormalities have
the most drastic effect. A dopamine overload can cause involuntary movements,
as commonly observed in
Huntington’s disease. Conversely, when there is too
little dopamine, movements become less fluid, a symptom exhibited by
Parkinson’s patients.
Dysfunction in
the mesocorticolimbic pathway causes serious mental health conditions. Excess
dopamine in this pathway can cause psychosis, euphoria, and hallucinations.
These are commonly known effects of narcotics such as cocaine and
methamphetamine but also occur among schizophrenia patients. On the other hand,
lowered levels of dopamine cause symptoms of depression, particularly anhedonia
or the inability to feel pleasure, which is common among those with
major depressive disorder (MDD). Although MDD is more closely attributed to
dysregulation of another neurotransmitter, serotonin, dopamine deficits appear
to coincide with MDD and can make it more difficult to treat.
Finally, irregular dopamine levels also affect the
tuberoinfundibular pathway. As mentioned, dopamine acts as an inhibitor of
prolactin, which is largely responsible for lactation. Low neurotransmitter
levels can result in high levels of prolactin in the blood
(hyperprolactinemia), which causes abnormal milk discharge (galactorrhea) and
lack of menstruation in women, and impotence and enlarged breast tissues in
men.
Symptoms of low
dopamine
In extreme cases, dopamine deficits or overloads can cause serious
physical and mental health conditions. However, adverse symptoms are likely to
appear even if dopamine levels fall at the lower end of its regulatory range.
Typically, when dopamine is within the normal range, individuals should feel
happy, motivated, alert, and focused. Lowered levels can impact many aspects of
life and daily functioning.
Cognitive
changes, such as short-term memory lapses, inability to concentrate, and mood
swings, may appear. Mood swings may even manifest as anger, low self-esteem,
anxiety, and impulsiveness. Low dopamine may also lead to insomnia, further
worsening daily functioning and causing difficulties in solving simple mental
problems. Additionally, dopamine deficits can affect relationships, causing
social withdrawal and impaired emotional functioning.
Low dopamine
levels can also produce
physical symptoms. One of the most common physical
conditions is restless leg syndrome, the uncomfortable and irresistible urge to
move the legs. This condition typically worsens at night, leading to its
general classification as a sleeping disorder. However, it can also occur
during the daytime, when the individual is sitting still. Dopamine
irregularities may also cause gastrointestinal symptoms, such as chronic
constipation.
Natural ways to increase dopamine
Many conditions tied to
abnormal dopamine levels require medical intervention and medication. If you
notice severe symptoms, especially movement-related symptoms or hallucinations,
it is important to contact your doctor as soon as possible.
On the other
hand, there are natural ways to increase dopamine levels that may help mitigate
difficulties for those suffering from mood-related symptoms. Some of these
methods may even help with MDD management.
There are two
main means of naturally increasing dopamine: diet and the reward pathway. Foods
do not directly augment dopamine production, but by ensuring that your body has
access to the neurotransmitter’s basic building blocks, you can help boost
production.
One of the most
important compounds within dopamine is tyrosine, a natural amino acid that
serves as the starting point for dopamine production. Other important dietary
elements include vitamins D, B5, and B6, omega-3 essential fatty acids, and
magnesium. Foods that contain these components and have been shown to help
increase dopamine levels include chicken, almonds, apples, avocados, bananas,
chocolate, leafy green vegetables, green tea, lima beans, and oatmeal.
Another way to
naturally increase dopamine levels is by stimulating the brain’s reward
centers. This is primarily done by engaging in healthy, enjoyable activities.
Music is one example that has been studied in great depth by researchers. You
can stimulate your body to release dopamine by simply listening to music you
enjoy. It may even be possible to condition your body to be happy through
music. Try listening to a particular song or playlist when you are in a good
mood or doing an enjoyable activity. Then, when you feel down, listen to the
same song. This could trick your brain into releasing dopamine.
Along with
healthy hobbies, try engaging in activities that reduce stress and provide
relaxation. Many studies have examined the benefits of regular exercise,
meditation, and massages. Additionally, it is important to get enough sleep
every night since sleep deprivation can have serious negative effects on
dopamine levels.
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