Feed Your Brain: How To Raise Dopamine Through Food
Written by ADHD Works Cerified Coach Emily Fawell
As someone with ADHD, you’ll most likely be familiar with the idea that many of your symptoms could be impacted by a lack of dopamine. It is believed that ADHDers produce less dopamine than neurotypicals. This is undoubtedly an oversimplification of the complexities of brain chemistry, but evidence does suggest that those with ADHD have alterations on the genes that regulate dopamine levels, meaning that they may have less access to this important brain chemical.
Dopamine is a neurotransmitter (or chemical signaller) released when we experience something pleasurable and satisfying. working as part of the brain’s reward system. It boosts mood, motivation and attention. The brain releases dopamine when we eat something we enjoy, have sex and experience recognition, such as praise.
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Dopamine can also be triggered by the ping of a text message, or a “like” on social media – explaining the hold that our phones can have over us. It is very much linked to addiction, with dopamine deficient individuals being more likely to become addicted to food, drugs including nicotine, gambling or gaming.
When our mood starts to drop the brain will seek out ways of getting a dopamine hit – and one of the easiest ways is through the consumption of sugary foods. Consumption of sugary foods will temporarily make you feel great, but it will inevitably cause a blood sugar high, which is quickly followed by a blood sugar low and this low can exacerbate mood symptoms and further cravings, putting us on a blood sugar rollercoaster.
So, what can we do to keep our dopamine levels robust, in a healthy way?
As a nutritional therapist and ADHD Coach, here are my top tips:
Keep your blood sugars balanced so that a blood-sugar low doesn’t drive you to reach for sugary foods. This means not having big gaps between meals, avoiding fast releasing carbohydrates and sugary foods, and having protein at every meal and snack.
Consume plenty of Tyrosine rich foods. The body makes dopamine from the amino acid Tyrosine which is found in beans and lentils, soya products, cheese, eggs, seeds, nuts, chicken, turkey, meat, fish.
Ensure your Vitamin D levels are optimal. The body requires good levels of Vitamin D to convert Tyrosine into dopamine. We make Vitamin D from the action of sunlight on our skin and can only do this between May and September in the UK. Many of us will be deficient in Vitamin D because we work in offices, wear sunscreen to protect us from skin cancer, and just don’t spend as much time as required (a lot!) outside. Your GP can check your Vitamin D levels and the NHS guidelines are that we should all take a supplement over the winter months.
Have an antioxidant-rich diet. Free radicals (from pollution, oxidation, UV light) can lower dopamine levels and antioxidants protect the body from free radicals. Brightly coloured fruit and vegetables such as berries, pomegranates, spinach, rocket, peppers, tomatoes are a great source of antioxidants and should feature in our diets every day.
Have a varied diet that is abundant in vegetables, fruit, wholegrains and protein. This will ensure that you have access to the co-factors that support dopamine production such as B Vitamins, Vitamin C, Magnesium and Zinc.
Eat good fats every day (from oily fish, avocados, olive oil, nuts and seeds). Cell membranes need these good fats to easily receive chemical signals and hormones.
Manage stress. The body converts dopamine into adrenaline (the stress hormone) when you experience stress (the flight or fight stage) meaning that you have less access to the mood benefits of dopamine when stressed. A less stressed existence (easier said than done!) means that you have more chance to enjoy the benefits of dopamine.
Build rewarding moments into your day. Take regular breaks and do things that bring you joy: walking in nature, sitting in the sun, reading a chapter of a book, watching a funny video, calling a good friend, spending time with pets.
Diarise events to look forward to: a trip to the seaside, a meet up with friends, a cinema trip, a walk in the countryside, a night dancing.
Here’s an example menu plan for great dopamine levels:
Breakfast
Two scrambled eggs and avocado on sourdough toast, sprinkled with seeds (pumpkin, sesame, sunflower or chia) drizzled with olive oil
Lunch
Smoked mackerel salad (rocket, tomatoes, avocado, spring onions, cucumber, beetroot, peppers)
Afternoon snack
Houmous with pomegranate seeds on oat cakes or apple slices with nut butter
Dinner
Chicken stir fry with soy sauce, onions, garlic, ginger, peppers, broccoli, spinach and mushrooms, with brown rice, topped with cashew nuts
ADHD Coach & Nutritional Therapist Emily Fawell
As a Nutritional Therapist and ADHD coach, I can work with you to understand the genetic pathways that govern your ability to access to dopamine, and with this information we can create a personalised nutrition and lifestyle plan to maximise your levels of dopamine, which could in turn improve symptoms such as lack of motivation and low mood. My skills as an ADHD coach mean that I can work with you to set realistic health goals and support you to achieve them.
Contact me emily@4wellpeople.co.uk or visit my website to find out more www.4wellpeople.co.uk
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