The staggering complexity of the human brain has always baffled researchers and academics – from movement coordination to memory and attention.

Dopamine, a linchpin in the machinery of cognition and behavior, often steals the spotlight as the brain’s feel-good hormone.

This neurotransmitter serves as a beacon guiding our behaviors, motivations, and emotions. From the euphoric rush of a runner’s high to the savory delight of a well-prepared meal, such experiences ignite dopamine-fueled pleasure.

Yet, a relentless pursuit of pleasure leads to the question: can one become addicted to dopamine itself?

Dopamine Debunked

Dopamine is a neurotransmitter, a chemical messenger in the brain responsible for transmitting signals between nerve cells. It plays a critical role in various functions, including movement, memory, attention, mood regulation, pain processing, and, notably, the brain’s reward system and motivation.

Dopamine is released when the brain is expecting a reward and even the anticipation of a pleasurable activity can stimulate dopamine release.

Too much or too little dopamine in different parts of the brain can lead to an extensive range of health issues. Some symptoms of schizophrenia, such as hallucinations and delusions, occur due to too much dopamine.

Research shows that the shortage of dopamine, attributable to genes, causes attention deficit hyperactivity disorder (ADHD). Some studies suggest that obese people might have problems with their natural reward systems.

Their body might not release enough dopamine and serotonin and, consequently, they need more food before feeling satisfied. Drugs, such as cocaine, cause an immense increase in dopamine, satisfying your natural reward system.

Understanding Dopamine’s Role in Addiction

Addiction involves compulsive engagement in rewarding stimuli despite unpleasant consequences. It develops when the pleasure circuits in the brain get overwhelmed, sometimes chronically or even permanently.

Dopamine plays a central role in addiction, as it reinforces behaviors that activate the brain’s reward system.

The reward system is one of the most primitive parts of the brain developed to reinforce beneficial behaviors linked to survival. For example, eating nutrient-dense foods makes the reward pathways activate dopamine, which leads to a feeling of satisfaction. In that way, you are encouraged to repeat the behavior, in this case, to eat again.

Abusing substances undoubtedly alters the brain.

The addictive substance triggers a response when it reaches the brain. However, instead of a simple surge of dopamine, the brain’s reward pathway is flooded with ten times more dopamine than it is natural. This event leads to euphoric sensations and reinforces the desire to repeat the behavior.

However, repeated drug use raises the threshold for this kind of satisfaction. At the same time, drug use makes your body less capable of producing dopamine naturally. As a result, sobriety brings periods of rough emotional lows.

In other words, dopamine is not the sole cause of addiction, but its motivational properties play a major role in it.

When a human being is exposed to an environment that enables a positive sensation, a powerful drive to seek out the same pleasure will occur.

Activities to Boost Dopamine Naturally

Dopamine itself is not problematic – it is necessary to experience emotions and to feel good.

There are ways to balance dopamine naturally:

• Regular exercise – Physical activity is a natural dopamine booster, contributing to the famed “endorphin rush” and promoting overall well-being. Regular physical activity is linked to increased levels of endorphin and improving your mood in general.
  
  Various activities can help you boost your dopamine levels, such as jogging, walking, swimming, or weightlifting. The choice of exercise is a matter of personal preference, and incorporating these in your daily routine works wonders for your body and brain.
  
• Nutrient-dense diet – Food consumption, particularly palatable or high-calorie foods, can activate the brain’s reward system, leading to feelings of pleasure and satisfaction. Protein and antioxidant-rich diets enhance dopamine synthesis.
  
  Eat more lean meats, eggs, leafy greens, and berries while reducing the intake of saturated fat, processed meat products, palm oil, and ice cream.
  
• Healthy sleep habits – Dopamine plays a role in regulating various aspects of sleep, including sleep-wake cycles (the circadian rhythm), sleep quality, and the regulation of REM sleep. Dopamine is released in large amounts in the morning when it’s time to wake up, creating feelings of alertness and wakefulness.
  
  Levels of dopamine tend to fall when it’s time to sleep. Lack of sleep disrupts this natural rhythm. Sleeping and waking at the same time every day, reducing noise in the bedroom, and avoiding caffeine and screens in the evening improve your sleep hygiene and keep your dopamine level balanced.
  
• Meditation – Research shows that the brain releases more dopamine in response to meditation. Focusing on the present, clearing your mind, focusing inward, and letting your thoughts float by, judgment and attachment-free, changes your consciousness and triggers the release of dopamine.
  
  Lowering the outer world stimuli is beneficial for the brain by making the dopamine receptors more sensitive. Meditation enables a shift from high-alert electrical impulses to a relaxed state of calmness and deep focus.

Separating Myths From Facts

While dopamine addiction does not exist, a person can develop an addiction to an activity or a substance that boosts dopamine levels. When you experience something pleasant, your reward system is activated and it responds by releasing dopamine.

Dopamine release endorses the brain to remember and repeat that specific experience.

Many described activities naturally boost these levels. However, some behaviors can tip into addiction territory, such as increased screen time or emotional eating.

The key lies in moderation, practicing self-awareness, and seeking support when needed.

The article was written by: Ana Knezović