5 Cara Alami Meningkatkan Produksi Dopamin

5 Cara Alami Meningkatkan Produksi Dopamin
Credit: Freepik. Olahraga dapat meningkatkan produksi dopamin di otak.

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Anda mungkin mengenal dopamin sebagai salah satu hormon bahagia. Namun fungsi dopamin ternyata tidak hanya sekadar penghantar stimulus rasa bahagia di otak. Dopamin ikut berperan penting dalam mengontrol gerak, daya ingat, suasana hati, konsentrasi dan perilaku.

Lantas, bagaimana cara meningkatkan dopamin secara alami? Temukan jawabannya dalam artikel berikut:

 

Cara Alami Meningkatkan Dopamin

Terapi meningkatkan dopamin bertujuan agar tubuh dapat meningkatkan produksi dopamin, membuat lebih banyak reseptor dopamin dan memperbaiki reseptor dopamin yang ada agar dapat bekerja lebih baik.

Kondisi ini bisa diatasi dengan suplemen atau obat-obatan, namun Anda juga bisa meningkatkan kadar dopamin secara alami. Beberapa cara meningkatkan produksi dopamin secara alami antara lain:

1. Mendengarkan musik

Kegiatan sederhana seperti mendengarkan musik dapat membantu Anda meningkatkan dopamin. Beberapa penelitian yang mengamati pencitraan otak mengungkapkan bahwa mendengarkan musik dapat meningkatkan aktivitas otak yang kaya akan reseptor dopamin.

Oleh karena itu, jika Anda merasa sedang lesu, tidak termotivasi dan gejala rendah dopamin lainnya, cobalah mendengarkan musik yang disukai untuk meningkatkan level dopamin dalam tubuh.

Baca Juga: Manfaat Hormon Bahagia Dopamin bagi Tubuh

 

2. Menjaga pola makan sehat

Dilansir dari Healthline, pola makan Anda sehari-hari juga dapat memengaruhi produksi dopamin. Untuk meningkatkan produksi dopamin, Anda dianjurkan mengonsumsi makanan yang kaya protein seperti daging sapi, telur, olahan susu, dan kacang kedelai.

Salah satu asam amino dalam protein yang disebut tirosin akan diolah tubuh menjadi dopamin. Dengan memperbanyak asupan protein, diharapkan produksi dopamin juga akan meningkat.

Selain meperbanyak asupan protein, Anda juga dianjurkan mengonsumsi probiotik, serta mengurangi lemak jenuh seperti mentega, olahan susu kaya lemak, minyak kelapa, dan mengurangi gula.

 

3. Olahraga rutin

Pernahkah Anda merasakan tubuh menjadi lebih segar dan bersemangat setelah berolahraga? Salah satu penyebabnya adalah meningkatnya produksi dopamin di otak. Olahraga aerobik dalam 10 menit dapat menunjukkan perbaikan suasana hati dan akan terus membaik dalam 20 menit pertama Anda menggerakkan tubuh.

Baca Juga: Tips Tetap Berolahraga saat Liburan

 

4. Meditasi

Praktik meditasi juga diketahui dapat meningkatkan produksi dopamin. Meditasi adalah praktik menjernihkan dan memusatkan pikiran sehingga membantu Anda lebih rileks dan fokus. Meditasi tidak harus dilakukan dengan duduk diam bersila di satu tempat, namun juga bisa Anda lakukan dengan berdiri, duduk, atau sambil melakukan aktivitas lainnya.

 

5. Tidur cukup

Kurang tidur dapat memengaruhi seluruh aktivitas organ di tubuh Anda, termasuk reseptor dopamin di otak. Sebuah penelitian menunjukkan bahwa orang yang kurang tidur dapat mengalami penekanan reseptor di tubuh. Untuk mengatasinya, orang dewasa dianjurkan mencukupi kebutuhan tidurnya selama 7-9 jam per hari.

Agar tidur lebih nyenyak, Anda dapat menerapkan rutinitas tidur yang sehat seperti tidur dan bangun di waktu yang sama setiap harinya, mengurangi konsumsi kafein sebelum tidur, serta menciptakan suasana kamar tidur yang kondusif untuk istirahat.

Meski dikenal sebagai hormon bahagia namun dopamin juga berperan dalam mengatur fungsi tubuh lainnya. Kekurangan dopamin sering dikaitkan dengan depresi, penyakit Parkinson, gangguan konsentrasi dan gangguan motorik lainnya.

Untuk mengatasinya, Anda dapat mengonsumsi suplemen atau meningkatkan dopamin dengan cara alami. Jika Anda memiliki gejala kekurangan dopamin diiringi dengan penurunan fungsi motorik tubuh maka sebaiknya segera periksakan ke dokter. Anda juga dapat memanfaatkan fitur konsultasi dalam aplikasi Ai Care yang berbasis kecerdasan buatan. 

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Rabu, 17 Mei 2023 | 13:28
Tags : dopamine hormon bahagia manfaat olahraga

Ohwovoriole, T. (2021). 7 Natural Ways to Increase Your Dopamine Levels. Available from: https://www.verywellmind.com/natural-ways-to-increase-your-dopamine-levels-5120223

Plumptre, E. (2021). The Most Common Symptoms of Low Dopamine. Available from: https://www.verywellmind.com/common-symptoms-of-low-dopamine-5120239

Cleveland Clinic. Dopamine Deficiency. Available from: https://my.clevelandclinic.org/health/articles/22588-dopamine-deficiency#

Cadman, B. (2018). Dopamine Deficiency: What You Need to Know. Available from: https://www.medicalnewstoday.com/articles/320637

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      Backtrace
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      Backtrace
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      Backtrace
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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