How to Eat for Happiness: A Guide to the Dopamine Diet
Introduction
Dopamine is the ‘happy’ hormone that makes us happy. It is a neurotransmitter that sends signals between the nerve cells and our brain. It helps in improving our mood and memory as well as our focusing ability. It also helps us manage our emotions better. It is like a headmaster distributing prizes as it has rewarding benefits.
Low dopamine levels
If you notice that you are feeling sad, depressed, demotivated, decreased enthusiasm, are unable to focus, have a low sex drive, feel fatigue, low energy, low self-esteem, or guilt, it could be because of low dopamine levels. In extreme cases, there may be hallucinations or suicidal tendencies. There may also be symptoms of disturbed sleep, GERD, repeated pneumonia, constipation, muscle stiffness, and muscle cramps, in case of low dopamine levels.
The solution is having a meal plan/diet that can bring your dopamine levels as required by your body. In extreme cases, added medication and psychiatric counselling are also required, in addition to lifestyle and dietary changes.
Tom Kerridge’s Dopamine Diet
According to Michelin-star Chef Tom Kerridge, he lost a substantial amount of weight because he followed the Dopamine Diet. It is also known as the Tom Kerridge Diet. He has written a book “Tom Kerridge’s Dopamine Diet” on this subject. This diet emphasizes consuming proteins, fruits and vegetables and ceasing consumption of carbs and alcohol. This diet, in addition to making you happy, also aids in some weight loss. That is called killing two birds with a stone!
Boosting Dopamine Through Diet
The Dopamine diet of Happy Diet entails consuming lots of proteins, dairy products, fruits and vegetables, nuts, omega 3-rich fish and unprocessed meats. These foods release dopamine in the brain which leaves us feeling satisfied, motivated, and happy.
Some foods that help to boost the dopamine levels in our body are Mushrooms, avocado, Cherry tomatoes, Dark chocolate, Nuts, Spinach, Berries: Strawberries, blueberries and raspberries, Bananas, Oats and Lentils.
Let us see the types of food that we should stop/limit while on a dopamine diet:
- Alcohol
- Caffeine
- Processed sugar
- Carbohydrates
Protein-rich foods release amino acids like tyrosine that help boost our mood, as well as balance our diet so that we feel satiated and have lesser cravings, thereby limiting overeating, which in turn, helps us lose some weight.
Dopamine is responsible for the following functions of our body
- Movement
- Pleasure and reward
- Attention
- Mood
- Learning
- Memory
However, cutting down carbohydrates from your plate is not recommended. Rather maintaining a healthy balanced diet is the key. Excessive consumption of dairy and unprocessed meats may lead to inflammation, in the longer run, so moderation is essential.
Some healthier foods boost our dopamine levels.
- Bananas: These contain high amounts of tyrosine that helps to regulate our dopamine levels.
- Nuts: Nuts like Brazil nuts (rich in selenium), Almonds (rich in tyrosine), Pumpkin seeds (rich in Vitamin B6, folate and zinc), Walnuts- chia seeds- hemp seeds (balance of Omega 3 fatty acids, antioxidants, and linoleic acid)
- Dark chocolate: This contains 70% organic cocoa i.e. cacao which is rich in magnesium, zinc, chromium essential minerals
- Apples: These contain quercetin which is a flavonoid antioxidant that prevents the loss of dopamine in the brain
- Beetroot: This is rich in amino acid called betaine, which is like a natural anti-depressant that helps in producing dopamine in our body.
- Leafy greens: Leafy greens, broccoli, chickpeas, and cauliflower help in the formation of dopamine as well as elevate serotonin levels in our body. These foods contain some that can be eaten raw or steamed. The lesser cooked (but not half-cooked) the better. These foods are rich in folate and vitamin B6.
Recommendation
It is advisable to consult your healthcare professional/dietician before making any changes to your meals. They will provide informed guidance based on your age, health, and medical history.
To enjoy the benefits of a healthy life, eat a balanced diet, eat on time, stay adequately hydrated, exercise, manage your stress, practice mindfulness, practice Yoga, sleep soundly and maintain a digital detox occasionally.
The digital devices have such a tremendous presence in our lives that we feel lost without them. Gear up and indulge in your hobbies, learn new things, read books, spend time with family and friends, enjoy nature’s beauty, and do anything that keeps you occupied (not digital devices) you will find the dopamine levels increase and you will be so much happier. It is only in recent years that there has been a rise in cases of mental health issues and depression. Our forefathers were so happy and content, that we should learn from their experiences. Let us get back to basics when life was so much simpler.
Eat healthy, and stay happy.
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