¿Puedes aumentar tus niveles de dopamina con la dieta? ¿Los niveles bajos de dopamina causan antojos? ¿El ayuno de dopamina te ayudará a dejar la adicción a la comida? Monica habla con la neurocientífica Darya Rose sobre las complejas conexiones entre el estado de ánimo, la comida y su cerebro.
¿Los alimentos o suplementos que contienen L-dopa mejorarán su estado de ánimo?
Una de las funciones principales de la dopamina en el cerebro es controlar y coordinar los movimientos musculares. Los temblores y movimientos espasmódicos que son típicos de la enfermedad de Parkinson, por ejemplo, son causados por una baja producción de dopamina en el cerebro. Un medicamento llamado Levodopa (o L-dopa) puede ayudar a reducir los síntomas de Parkinson al aumentar los niveles de dopamina en el cerebro.
Una forma natural de L-dopa también se encuentra en una leguminosa tropical llamada frijol terciopelo. De hecho, los extractos del frijol terciopelo se han utilizado en la medicina ayurvédica tradicional para tratar la enfermedad de Parkinson. Sin embargo, no recomendaría agregar frijoles terciopelo o suplementos de L-dopa a su dieta en un esfuerzo por elevar sus niveles de dopamina. Por un lado, la L-dopa (ya sea del frijol terciopelo o de un laboratorio) puede ser neurotóxica y causar efectos secundarios significativos.
¿Puede aumentar sus niveles de dopamina con la dieta?
The Dopamine Diet, un libro popular del chef británico Tom Kerridge, no incluye recetas de frijoles aterciopelados. Pero sí pretende mejorar su estado de ánimo al aumentar los niveles de dopamina en el cerebro.
Las dietas bajas en carbohidratos refinados y otros alimentos altamente procesados se han correlacionado con un menor riesgo de depresión. Y la dieta de la dopamina se enfoca en alimentos enteros y mínimamente procesados. Pero hay muy poca evidencia de que podamos cambiar nuestros niveles de dopamina manipulando nuestra dieta.
Más concretamente, la idea de que aumentar los niveles de dopamina mejorará su estado de ánimo parece estar basada en un malentendido sobre cómo funciona la dopamina en el cerebro.
Darya Rose se une a mí para ayudarme a resolver todo esto. Darya es una neurocientífica de formación con un profundo interés en la alimentación, la nutrición y el comportamiento. Conocí a Darya por primera vez a través de su blog Summer Tomato. Luego escribió un excelente libro llamado Foodist y lanzó un popular podcast con el mismo nombre. Su nuevo podcast, The Darya Rose show, se lanzará a finales de este año.
Pero en realidad, no es una buena sensación desear algo. Hay otras moléculas en el cerebro que están asociadas con sentirse satisfecho y contento, y es lo opuesto a la dopamina. Entonces, cuando pienso que quiero sentirme bien, nunca pensaría «quiero más dopamina». Para mí, la dopamina está diciendo «no estás satisfecho, necesitas más». Eso no es un sentimiento cómodo.
Creo que alguien se sentirá mejor si come menos alimentos procesados y más alimentos enteros intactos. Pero el mecanismo no se debe a que haya más dopamina. En todo caso, habría menos. Pero no creo que podamos controlar eso con la comida.
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