Dopamine is an important and natural chemical produced in the body that plays a role in many body-related functions. Nicotine however is a psychoactive drug that binds to receptors in the brain, which triggers the release of dopamine.
The most commonly perceived experiences from the release of dopamine either naturally or chemically by nicotine are elevations in mood, relaxation, and motivation. Generally, our bodies produce and regulate sufficient dopamine levels, but dietary and lifestyle changes, along with some medical conditions, can lower our levels.
“Quitting is Hard”, Besides, I Like the Buzz I Get”.
While it is true that there is an overwhelming abundance of resources and guidelines for giving up nicotine and tobacco products, there is something we do naturally every day already that can be effective in quitting without the confusion of multiple guidelines, such as implementing behavioral changes we either don’t have time for, or simply can’t stay consistent with. But first, let’s dive into the significant benefits that occur when a smoker (or nicotine user) quits from within the first 20 minutes out to 15 years.
- 20 Minutes: The heart rate and blood pressure drop to lower or safer levels
- 12 Hours: The level of carbon monoxide in the blood drops to normal
- 2 Weeks: Circulation and lung function improves
- 1-9 Weeks: Cough and shortness of breath are reduced, and the cilia in the lungs, once paralyzed by the nicotine, begin to move and sweep out phlegm
- 1 Year: The risk of getting coronary artery disease is reduced by half of that of a smoker’s
- 5 Years: The risk of acquiring mouth, throat, esophagus, and bladder cancer, and the risk for cervical cancer and stroke decrease by half
- 10 Years: The risk of lung, pancreatic, and larynx cancer decreases
- 15 Years: The risk of heart disease is equivalent to a non-smoker’s risk
There is something we do naturally every day already that can be effective in quitting without the confusion of multiple guidelines
The “Gut-Brain Axis”; Dopamine Levels are Low in a Gut that is Unhealthy
In a nutshell, the gut and brain “talk” to each other, networking critical functions in the Nervous, Endocrine, and Immune systems, the gut microbiome, and in the Hypothalamic-Pituitary-Adrenal axis. If the gut isn’t working optimally, the brain is “off”, and if brain function isn’t optimal, the gut doesn’t work optimally either. This can lead to gastrointestinal disorders such as IBS, mental health conditions such as depression, neurodegenerative diseases, and metabolic disorders such as diabetes.
Why is this important when it comes to quitting nicotine products? Because a healthy gut is a healthy brain, and that connection is necessary to produce dopamine, which at healthy levels, elevates mood, lowers depression, and increases alertness, focus, and motivation. Making lifestyle changes and changing your diet are paramount to achieving a healthier gut and brain.
A healthy gut is a healthy brain, and that connection is necessary to produce dopamine
Changing the Diet can Boost Dopamine Levels without the Need for Nicotine
Low dopamine levels manifest differently in everyone, and can include fatigue, a lack of motivation, difficulty concentrating, mood swings, depression, memory problems, tremors, muscle spasms, weight fluctuations, difficulty sleeping, chronic back pain, constipation, and more.
To naturally boost dopamine levels through diet, it is recommended to eat a balanced diet rich in protein (specifically rich in Tyrosine), low in saturated fat, and low in sugar:
- Lean, unprocessed meat (chicken, beef, fish)
- Eggs
- Cheese
- Yogurt
- Milk
- Almonds, peanuts, or pumpkin seeds
- Avocados
- Apples
- Bananas
- Oatmeal
- Potatoes
- Spinach or Kale
- Omega-3 rich foods
- Green Tea or coffee
Many supplements also have also proven to aid in boosting dopamine levels and mood:
- Probiotics
- Fish Oil
- Vitamin D
- Green Tea
- Magnesium
- Ginkgo Biloba
