Dopamine Menu

When I first heard this term, it actually gave me some dopamine because it sounded like good. But what exactly is a dopamine menu?

Well if you don’t already know, dopamine is a neurotransmitter that is in short supply but needed in large quantities. It is responsible for reward, motivation, and attention regulation. See why we need it? LOL

So basically a dopamine menu or ‘dopamenu’ is a list of appetizers, sides, main dishes, and desserts made up of activities you include throughout your day to help boost your dopamine production.

Here is what it looks like:

“Main Entrees: High-Impact Activities

Main entrees are activities that provide significant dopamine boosts and have a lasting impact. These should ideally become the foundation of your daily routine by being part of your work or personal life.

• Exercise. Physical activity can significantly boost dopamine levels, functioning similarly to stimulant medications.

• Goal Setting and Achievement. Achieving small, manageable goals can provide a sense of accomplishment and motivation, increasing dopamine levels.

Appetizers: Quick Boosts

Appetizers are smaller activities that provide a quick burst of dopamine when you need a little pick-me-up throughout the day. They can be thought of as “micro-moments” of joy that provide swift, easy-to-achieve dopamine boosts.

• Hobbies. Engaging in hobbies like drawing, painting, playing an instrument, or writing can stimulate the brain’s reward system by inducing a flow state.

• Social Interaction. Quick chats or meet-ups with friends or family can provide positive feedback and validation, reducing stress and anxiety.

• Going Outside. Exposure to natural light and spending time in nature have been shown to reduce stress and anxiety levels.

  Desserts: Rewards

  Desserts are activities you indulge in purely for pleasure, which can be powerful when used as rewards following less preferred activities. The brain releases dopamine in response to anticipating a rewarding activity, enhancing focus and reducing feelings of restlessness.

  Sides: Complementary Activities

  Sides are complementary activities that make less-desired activities or tasks more enjoyable.

  • Music, Podcasts, Audiobooks. A structured auditory environment can enhance concentration and reduce distractions. Podcasts that require active listening and cognitive engagement can help improve focus and reduce inattention.

  Creating a personalized dopamenu involves identifying which activities resonate most with you and incorporating them into your daily routine.”

But I thought what if I create a diagram of how to create a food menu that will boost your dopamine?!

Like I said, dopamine is a neurotransmitters, which means that it is built by the body from amino acids. Amino acids come from the proteins in the foods we eat. Omega-3 fatty acids are also beneficial to neuro-health, so we need to include foods high in this component. And then to ensure that we keep the free radicals at bay we need to include a lot of antioxidant-rich foods - this is mostly fruits and vegetables.

Your brain is not the only thing that makes dopamine, the gut also contributes to the production of dopamine, so keeping gut health in check will help your over all health but help the development of dopamine in the gut.

Prioritizing the balance for you blood sugar will also help support dopamine production, this helps to regulate it throughout the day and prevents full crashes.

So if you want help with creating your very own ‘Dopamenu’, sign up your email below so you get the latest information about my upcoming Free Webinar where I can walk you through step-by-step on how to create your own tailored menu.