When we think of dopamine, it is common to associate it with immediate gratification, pleasure or even the risk of addiction. However, this neurotransmitter is much more than an happiness hormone. Its influence extends from decision making to regulation of the immune system.. Understanding this hormone in all its complexity allows us to appreciate its fundamental role in our physical and mental health.
What is dopamine?
It is a brain chemical called neurotransmitterwhose main function is to transport signals between neurons. It is essential for the functioning of the central nervous system and is found in different regions of the brain, with particular concentration in the prefrontal cortex (decisions and attention) and the hippocampus (memory and learning).
What roles does dopamine play in our organism?
Dopamine is famous for its implication in the instant gratification. Activities such as "likes" on social networks, eating sweets or playing video games release dopamine quickly, creating a feeling of reward that reinforces the behavior. Although this is part of the brain's natural mechanisms, misuse can result in behavioral addictionsThe dopaminergic system adapts and needs more and more stimulus to achieve the same sensation of pleasure.
In turn, this hormone regulates complex processes such as:
- Memory and learning: Its presence in the hippocampus facilitates the consolidation of information.
- Attention and focus: Adequate levels allow concentration to be maintained. A dopaminergic deficit can translate into difficulty in studying or perform tasks that require attention.
- Regulation of sleep and wakefulness: During the day, dopamine inhibits the production of melatonin (the sleep hormone), helping our body to keep us awake. This is why if there is a dopaminergic deficit, we may experience a constant feeling of tiredness. On the other hand, if we have an excess of dopamine during the night, we may experience insomnia and unrefreshing sleep.
- Immune system: One of the most fascinating findings is the communication between the nervous system and the immune systemThe neurotransmitter-mediated response to dopamine is also known as neurotransmitter-mediated dopamine. Immune cells such as T lymphocytes, macrophages and dendritic cells possess dopamine receptors, allowing them to respond to its levels. This means that dopaminergic deficits may favor uncontrolled inflammatory processes and diseases as the Parkinson, systemic lupus erythematosus, rheumatoid arthritis or multiple sclerosis.
Related diseases
In addition to the autoimmune diseases mentioned above, alterations in dopamine levels can trigger the development of neurological diseases:
- Excess of dopamine: Associated with schizophrenia and bipolar disorder. In schizophrenia, increased dopaminergic receptors are linked to symptoms such as hallucinations or delusions. Therefore, many antipsychotics act by blocking these receptors.
- Dopamine deficiency: It is characteristic of the Parkinson's disease where dopaminergic neurons in the substantia nigra die, affecting motor control. The best known treatment is levodopa a precursor of dopamine that improves patients' mobility.
Stress affects the production of this neurotransmitter.
Although the acute stress may momentarily increase dopamine, the chronic stress has the opposite effect: it depletes its levels. This happens because cortisol, the stress hormone, interferes with dopamine production and function. This combination (low dopamine + high inflammation) leaves us more vulnerable to disorders such as anxietydepression, chronic fatigue and lack of motivation.
How to maintain healthy dopamine levels?
Maintaining adequate dopamine levels is key to good mental, immune and cognitive health. Some strategies include:
- Regular physical exercise: aerobic activity (walking, swimming, cycling) for 30-45 minutes, 4-5 times per week and strength training 2-3 times per week.
- Quality sleep: is important ensure a good REM phase to balance neurotransmitters.
- Good nutrition: to promote dopamine levels, it is advisable to consume foods rich in tyrosinethe, amino acid precursor of dopamine. This amino acid is found in: bananas, nuts (especially almonds), avocados, lean meats, eggs and dairy products.
- Reduce stress: set digital boundaries to avoid dopaminergic overstimulation and spend time in contact with nature.
- Socialization and mental stimulation: social interaction releases dopamine as well as new learning, mind games or creative projects.
