Eat your way to happiness
Reducing dopamine hits from things like social media and shopping—and instead cultivating long-lasting happiness through nutrition and lifestyle—can make a big difference in mental and emotional well-being. Here are five tips to help you balance and boost other neurotransmitters in healthy ways:
1. Limit Dopamine “Quick Fixes” by Setting Boundaries
• Tip: Schedule specific times for social media, set spending limits, or try dopamine “fasts” where you take a day off from screens.
• Why: Frequent, shallow dopamine spikes (like those from scrolling or impulse buys) make it harder for us to appreciate daily joys and natural, steady dopamine. Gradual reduction helps retrain your brain for more fulfilling rewards.
2. Increase Serotonin with Fiber-Rich, Fermented Foods
• Tip: Focus on foods that support gut health, as 95% of serotonin is produced in the gut. Try adding kimchi, sauerkraut, yogurt, oats, and leafy greens to your diet.
• Why: A diverse gut microbiome is key to serotonin production, which influences mood stability, relaxation, and happiness. Fiber and fermented foods feed good gut bacteria, boosting serotonin naturally.
3. Support GABA with Glutamine-Rich Foods and B6
• Tip: Include foods like spinach, cabbage, nuts, and beef, which provide glutamine, along with B6 sources like chickpeas, salmon, and bananas.
• Why: GABA is the body’s “calm” neurotransmitter, helping to counter anxiety and stress. Glutamine and B6 are essential for its production, creating a natural buffer against overstimulation.
4. Encourage Oxytocin Through Positive Social Connection
• Tip: Spend quality time with friends or loved ones, or consider engaging in community activities, volunteering, or even a warm hug.
• Why: Oxytocin is released during positive social interactions and bonds, contributing to feelings of trust, closeness, and well-being—more fulfilling and lasting than a social media “like.”
5. Exercise for Endorphins and Dopamine Balance
• Tip: Choose enjoyable physical activities like walking, swimming, or yoga, aiming for at least 30 minutes, 3-5 times a week.
• Why: Exercise produces endorphins, dopamine, and serotonin, reducing stress and boosting happiness. Over time, it provides natural dopamine without the need for instant, high dopamine “hits.”
These habits help to stabilize mood and maintain balanced, nourishing neurotransmitter levels for a happier, healthier mind.
Here are the sources that support the relationship between nutrition, lifestyle habits, and neurotransmitter balance:
1. Gut-Serotonin Link:
• Cryan, J. F., & Dinan, T. G. (2012). “Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour.” Nature Reviews Neuroscience, 13(10), 701-712.
• Rieder, R., Wisniewski, P. J., Alderman, B. L., & Campbell, S. C. (2017). “Microbes and mental health: A review.” Brain, Behavior, and Immunity, 66, 9-17.
2. GABA Production and B6:
• Sharma, A., & Kumar, R. (2018). “Mechanism and role of GABA in diet-induced health.” Nutrition & Metabolism, 15(1), 1-6.
• Dakshinamurti, K., & Paulose, C. S. (1990). “Neurobiology of pyridoxine.” Nutrition Research, 10(5), 495-517.
3. Exercise and Neurotransmitters:
• Dishman, R. K., Berthoud, H. R., Booth, F. W., Cotman, C. W., Edgerton, V. R., Fleshner, M. R., … & Zigmond, M. J. (2006). “Neurobiology of exercise.” Obesity, 14(3), 345-356.
• Meeusen, R., & De Meirleir, K. (1995). “Exercise and brain neurotransmission.” Sports Medicine, 20(3), 160-188.
4. Oxytocin and Social Interaction:
• Insel, T. R. (2010). “The challenge of translation in social neuroscience: a review of oxytocin, vasopressin, and affiliative behavior.” Neuron, 65(6), 768-779.
• Feldman, R. (2012). “Oxytocin and social affiliation in humans.” Hormones and Behavior, 61(3), 380-391.
5. Dopamine Regulation and Reducing Quick Fixes:
• Volkow, N. D., Wang, G. J., Fowler, J. S., & Tomasi, D. (2012). “Addiction circuitry in the human brain.” Annual Review of Pharmacology and Toxicology, 52, 321-336.
• De Ridder, D., Vanneste, S., & Kuo, P. (2018). “Dopamine and addiction.” Frontiers in Psychology, 9, 508.
These studies and reviews support how dietary and lifestyle changes can positively influence neurotransmitter function, thereby helping improve mood and well-being.
