Consuming edibles, smokables and sippables galore, humans spend time and money chasing altered states. But new research suggests there are other ways to find a natural high, minus hangovers.
The key to a natural high is dopamine, a hormone and chemical messenger that promotes feelings of pleasure and is also a big part of our human ability to think and plan. It helps us focus, work toward goals and find things interesting.
Feel-good moments, from a relaxing bath to a thrilling adventure, fire up the brain’s reward center, flooding it with dopamine. The extra hit latches the brain onto the experience, like a cat to a laser pointer. As a result, that strong memory of pleasure is enough to prompt a craving for the experience again and again.
The good news is all kinds of behaviors can trigger a natural high. Things like a beach walk, yoga, hiking in open space or dancing with friends are enough to get feel-good hormones going, with the dopamine release ready to seal the deal.
A study published in March in the Journal of Physiology describes how acute physical activity has been shown to trigger dopamine release in the brain. It’s also been shown to boost brain function. Even walking briskly for 40-plus minutes is enough to do the trick, as the study shows.
But when time is tight, there are more immediate options for that dopamine rush.
Certain treats unleash the flood of pure pleasure that comes from surfing that perfect wave. For those with a sweet tooth, biting into dark chocolate might do the trick.
Friends of cheese know the protein casein has the power to boost dopamine levels through a fascinating process known as casomorphin production. Luckily, cheese is (arguably) not addictive in the same way as street drugs; researchers say the dopamine hit is likely mild and doesn’t have any adverse effects.
Or try snacking on foods rich in tyrosine, the protein used to make dopamine—including nuts, seeds, avocados, bananas, and soy products.
Edibles aside, another study published in the Proceedings of the National Academy of Sciences connects dopamine with the reward experience induced by music.
The researchers note that “listening to the music you love will make your brain release more dopamine, a crucial neurotransmitter for humans’ emotional and cognitive functioning.”
Too little dopamine can lead to a variety of health issues. Doctors may prescribe dopamine supplements or dietary changes to treat conditions caused by dopamine deficiency, including anxiety disorders, mood swings and depression. Lifestyle choices—such as overdoing the drinking or smoking, or even an imbalanced diet—can lead to a decrease in dopamine levels.
I’d be remiss to discuss dopamine without mentioning celebrity neuroscientist Dr. Andrew Huberman’s work at Stanford University. His research revamps our understanding of dopamine from a pleasure hormone to a “motivation molecule” driving us toward goals and rewards.
Rather than just fueling the pursuit of pleasure via cravings, Huberman describes a three-part dopamine formula for achievement, simplified here as the process of setting incremental goals, celebrating small wins and balancing effort with rest.
Ultimately, where you seek pleasure is solely your business. But it’s nice to know that natural highs are as easy to find as a favorite song, a little extra movement or a wedge of fresh brie.
Elizabeth Borelli is a wellness coach and mindfulness expert. Contact her via elizabethborelli.com.
