現代人的生活，
社群媒體多元社會中的人際關係，
還有學業、職場競爭的壓力
已成為大眾普遍的文明病。
尤其是人與人之間的疏離、孤立無助感。
醫學與神經科學研究已明確證實，
多巴胺（Dopamine )是「快樂荷爾蒙」，
也是維持人體生存、運作
和心理健康的關鍵神經傳導物質。
價值涵蓋了神經運動控制
到情緒激勵的生理與臨床層面。
生理運作方面的價值：
運動 - 肌肉運動協調與平順，
不足時會導致身體僵硬、
行動緩慢。
認知 - 是大腦奬勵機制，
驅動專注力、達標與持續的動力。
心理方面的價值 ：
遇美好的事物時，或心願達成時
大腦會分泌多巴胺，
帶來愉悅感與動力。
社會方面價值 ：
善行能促使大腦分泌多巴胺，
此回饋機制能緩解壓力，
有助於身心健康。
多巴胺對於我們的學習、注意力、
記憶、情感、生活動力、身體健康
有重大的影響。
多巴胺需維持平衡：
不足會導致生活沒動力、專注力下降。
過多會導致情緒焦躁、衝動。
有些藥物、菸酒、毒品會過度刺激大腦，
導致多巴胺大量釋放，
產生強烈且短暫的愉悅感，
提高多巴胺的分泌基準線。
需要越來越多的刺激，
才能獲得相同的滿足感。
否則會導致焦慮、憂鬱等「戒斷症狀」，
形成成癮的惡性循環。
我們可以透過健康管理提升 ( 可減少壓力，
幫助大腦功能修復 ）：
- 多吃富含蛋白質、酪胺酸（Tyrosine）的食物，如豆類、豆腐、酪梨、香蕉、南瓜籽、堅果、香蕉、黑巧克力、優格及深綠色蔬菜、Omega-3 脂肪酸、雞蛋、鷄肉、鮭魚。
- 運動可以增加多巴胺的分泌量。
- 充足睡眠、起居正常。
- 曬太陽 （小心防曬保護 ）
- 放鬆的活動如按摩、與寵物玩。
- 聽柔美的音樂。
- 靜坐冥想 （舒適的坐姿，坐在椅子上，不需勉強盤坐）
- 學習應對壓力、建立良好社交。
The life of modern people,
interpersonal relationships in a diverse society of social media,
there is also the pressure of academic
and workplace competition.
It has become a common civilisation disease among the masses.
Especially the alienation between people,
feeling of isolation and helplessness.
Medical and neuroscientific research has clearly confirmed that
Dopamine is a "happy hormone",
which also sustains the survival and functioning of the human body.
And the key neurotransmitter of mental health.
The value covers from neuromotor control
to the physiological and clinical levels of emotional motivation.
The value of physiological operation：
Exercise - muscle movement coordination and smoothing,
when it is not enough, it will lead to body stiffness, and slow to move.
Cognition - is the brain's motivation mechanism,
drive concentration, standard and continuous motivation.
Psychological value：
When we encounter beautiful things,
or when our wish comes true
the brain will secrete dopamine,
which brings pleasure and motivation.
Social value：
Good deeds can promote the brain to secrete dopamine,
this feedback mechanism can relieve stress,
it is beneficial to physical and mental health.
Dopamine has significant impact for our learning, attention,
memory, emotion, life motivation, physical health.
Dopamine needs to maintain balance :
Inadequacy will lead to lack of motivation and decreased concentration in life.
Too much will lead to emotional restlessness and impulsiveness.
Some drugs, tobacco and alcohol will
over-stimulate the brain, resulting in a large release of dopamine, producing a strong and short-term sense of pleasure,
and increasing the baseline of dopamine secretion.
More and more stimulation is needed to get the same satisfaction.
Otherwise, it will lead to anxiety, melancholy and other "quit-out symptoms" and form a vicious circle of addiction.
We can improve through health management (can reduce stress, help repair brain function ) :
- Eat more foods rich in protein and Tyrosine
such as beans, tofu, butter pear, banana,pumpkin seeds, nuts, dark chocolate, yoghurt, dark green vegetables, Omega-3, fatty acids, eggs, chicken, salmon.
- Exercise can increase the secretion of dopamine.
- Get enough sleep and live normally.
- Sunbathe （Be careful of sun protection ）
- Relaxing activities such as massage and playing with pets.
- Listen to beautiful and soft music.
- Sit in meditation （Comfortable sitting posture -sitting on a chair, no need to forcefully sit cross-legged ）
- Learn to cope with stress and establish good social skills.
