The Dopamine Connection: What is Dopamine & What Has It Got To Do With Sugar + Smartphones
In today's fast-paced world, where smartphones are pretty much glued to us and sugar-laden treats tempt us at every turn, understanding the intricate links between these and the neurotransmitter, dopamine can be really helpful.
Also, “dopamine” has become a bit of a buzz word. “Dopamine dressing”, and “dopamine land”, anyone?
As a functional medicine nutritionist, I often encounter clients struggling with the effects of excessive sugar consumption and smartphone dependency on their overall wellbeing. I’m not immune to the impacts either and sometimes find myself picking up my phone first thing and before I know it, I’m 30 mins into an addictive, yet unproductive scroll.
What's fascinating is the intricate connection between these factors and their impact on dopamine, crucial for mood regulation, motivation, and pleasure. Let's delve deeper into this relationship and explore how it may impact health.
Dopamine: The Brain’s Reward System
Dopamine, often dubbed the "feel-good" neurotransmitter, plays a pivotal role in our brain's reward system. Yet, it doesn’t increase pleasure it encourages us to repeat behaviours that give us a dopamine-hit.
It's released in response to pleasurable experiences, aimed at reinforcing the behaviours that contribute to our survival and wellbeing. So, water, social interactions, sex, food; all release dopamine, in an ancient neural pathway established to ensure we continue to seek these factors. However, modern lifestyle habits which can lead to an excessive exposure to dopamine-triggering activities which can hijack this system, leading to dysregulated dopamine levels, potentially contributing to issues with drive, addictive behaviours and impacting mental wellbeing.
Low Dopamine Symptoms are associated with:
Depression
Addictions
Cravings
Apathy
Pleasure-seeking behaviours
Impulsivity
Tremours
Low motivation
Fatigue
Low mood
Sleepiness
High dopamine can be associated with:
Agitation
Insomnia
Mania
Hyperactivity
Hyper-focus
High stress
Anxiety
Addictions
Cravings
Pleasure-seeking to maintain high levels
Dysregulations may also feel like swinging between the two.
SUGAR + DOPAMINE
All food can trigger dopamine. But one of the primary culprits behind dopamine dysregulation is excessive sugar consumption. Sugar, particularly in it’s refined form (think sweets, sugary treats and refined carbohydrates in biscuits, cake, pastries etc) , can trigger a rapid spike in dopamine levels, providing a temporary intense feeling of reward. In some research sugar has been found to increase dopamine by nearly 200%, similar to alcohol and nicotine. However, the dopamine surge is gone almost as quickly as it arrives, which can leave you craving the next exposure. Not only this, but it also can cause a rapid increase in blood sugar, followed by a crash, which also leaves us hangry and hunting for that next sugar fix.
This vicious cycle of cravings and overconsumption, can contribute to weight gain, insulin resistance, and a host of metabolic disorders.
Moreover, this reward pathway activation can perpetuate a vicious cycle of cravings and mood swings, exacerbating conditions like anxiety and depression. The link between sugar intake and hormonal imbalances further complicates matters, with the potential to disrupt menstrual cycles and exacerbating symptoms of PMS, menopause and conditions such as PCOS.
Even artificial sweeteners can have an impact on these brain-reward pathways & your “fullness” cues.
Smartphones: Digital Dopamine Drivers
In today's hyperconnected world, smartphones have become constant companions, offering instant access to information, entertainment, and social connection. Without doubt, this connectivity can be really beneficial. But, social media scrolling, excessive screen time, likes, shares and endless notifications, can hijack our brain's reward system, providing instant gratification and dopamine release - fostering compulsive behaviours and diminishing our capacity for sustained focus and real-life interactions. Ever just totally lose track of what you went on IG or TikTok for in the first place?
The blue light emitted by screens also interferes with melatonin production (our “sleep hormone”), disrupting circadian rhythms and impairing sleep quality. Not only this but melatonin plays an important role in oocyte maturation, fertilisation and embryonic development - so important consideration for hormones and fertility.
Of course, the relentless comparison culture perpetuated by social media platforms can take a toll on women's self-esteem and mental health, exacerbating feelings of inadequacy and anxiety.
Finding Balance: Practical Strategies for Dopamine
As a functional medicine nutritionist, I emphasise the importance of addressing the root causes of dopamine dysregulation to promote optimal female health. I am definitely not perfect here myself, and it’s something I always have to be conscious of and work on. Here’s some strategies that can be helpful:
Mindful and Social Eating
Cultivating mindful eating practices and reducing reliance on processed foods and sugary snacks can mitigate cravings and improve mood stability. Quality, social interactions are so important for dopamine, so trying to eat meals together as a family or enjoying meals away from phones and with friends. This style of eating is a huge benefit of the Mediterranean Diet that is often missed when we solely focus on what foods make up the diet vs how they interact and eat.
2. Digital Detox
Cultivating mindful eating practices and reducing reliance on processed foods and sugary snacks can mitigate cravings and improve mood stability. Quality, social interactions are so important for dopamine, so trying to eat meals together as a family or enjoying meals away from phones and with friends. This style of eating is a huge benefit of the Mediterranean Diet that is often missed when we solely focus on what foods make up the diet vs how they interact and eat.Try to think about incorporating “screen-free” periods within your day. The best times for this can be the 1-2 hours before bed and first thing in the morning. Allowing exposure to natural lights around these windows will also help with circadian rhythm and sleep. Can you resort to an old school alarm clock, so you can leave the phone outside the bedroom? The temptation to pick it up first thing, or if you have disturbed sleep at night, when it’s right by your bedside can be hard to break, so thinking of ways to prevent this (e.g. don’t take it to bed) is sometimes needed. Can you set limits on certain apps as reminders? Think about what boundaries you feel you can implement around your smart-phone, to get some control over it vs it controlling you.
3. Meaningful Social Connections
Create opportunities for meaningful family, or social interactions - without phones. Successful social interaction can provide one of the most rewarding stimuli for humans, reducing the reliance on “online social” stimuli. Perhaps try heading to a sound-bath or retreat where phones are a no-go. Look for local women’s groups, such as Red Tent. If none of that is your thing, then just having meaningful, connected catch-ups and chats with friends and family is enough to foster a sense of belonging.
4. ensure a protein-rich diet
Dopamine is made from amino acids, which come from protein. The amino acids tyrosine and phenylalanine, can be obtained from protein-rich foods. Tyrosine is found in turkey, beef, eggs, soy, dairy and legumes.
5. Music
Pop your favourite tunes on, an easy dopamine win.
6. Consider if supplements and testing are needed
Your body needs several vitamins and minerals to make dopamine, these include iron, folate and B6. These are nutrients are often find women to be depleted in.
If you have a deficiency in one or all of these nutrients, your body may have trouble making the dopamine it needs.
Blood work I run in my clinic can determine whether you are deficient in any of these nutrients. The DUTCH test I run also shows various neuro-related markers, including Homovanillate which is the primary dopamine metabolite. This can provide us with insights into your overall dopamine levels in the body.
In conclusion, understanding the intricate interplay between dopamine, sugar, and smartphones is essential for promoting health in today's digital age. By adopting mindful habits, being aware of this relationship, individuals can navigate the dopamine dilemma and empower themselves to thrive in mind and body.
Worried about the impact sugar, stress, dopamine, or your smart-phone addiction might be having on your health? Book a free chat below and we can talk about this more and how personalised nutrition may be able to help you.