To fill up on energy, boost your immunity and fight stress, there’s nothing like relying on good allies on your plate. Ideal products, good combinations and recipes to die for, we’ll tell you everything!
“Winter blues caused by the drop in light, seasonal depression is a reality,” explains Dr. Catherine Lacrosnière, nutrition expert. In Europe, nearly 5% of the population is affected, the majority of whom are women. In this winter that combines uncertainty and economic tension, psychological malaise is exploding. Can we limit our metabolic and psychological fragility by rethinking our plates? As Dr. Lacrosnière reminds us, “many studies have highlighted the links between diet and morale. We now know that an undernourished brain is more sensitive to stress, daily difficulties, and vulnerable to anxiety, while certain substances can have an “antidepressant” effect. The nutrients in plants, oily fish, cocoa or oilseeds stimulate the production of neurotransmitters involved in our moods, while reducing inflammation in our bodies, which has positive effects on the microbiota and metabolism. The vast majority of patients who review their diet report a real improvement in their condition and mood,” she continues. The fact remains that this is in no way a diet (which is essentially transitory and restrictive), but a new way of considering one’s diet in the long term. On the plate, we advocate pleasure and flavors, energy and good humor!
WHAT NEUROTRANSMITTERS ARE INVOLVED?
Beyond the smiles of loved ones, our mood is linked to the activity of neurotransmitters and hormones synthesized from amino acids present in food. Dopamine and noradrenaline, produced from tyrosine, are involved in energy, vitality and learning. Serotonin and melatonin, from tryptophan, promote calm and serenity. Other substances come into play: magnesium which regulates mood, selenium which reduces the risk of depression, vitamins B1, B6, B9 and B12 which help transform tryptophan into serotonin, vitamin D whose deficiency plays a role in depressive states, omega-3 beneficial for the brain…
WHAT FOODS SHOULD YOU PUT ON YOUR PLATE?
CITRUS
Lemons, oranges, clementines and other mandarins strengthen our immune defenses thanks to their vitamin C content . But this vitamin is also involved in neuronal transmissions and the metabolism of neurotransmitters.
ALMOND
Gifted in terms of fiber, vitamin E and antioxidants, almonds are rich in tryptophan, a precursor to serotonin. A dozen a day, always healthy!
BANANA
Rich in tryptophan, dopamine, vitamin B6, magnesium and potassium, this fruit is lighter (135 calories in a medium banana compared to 100 calories in an apple) than it appears.
COCOA
If it does us good, it is because it contains magnesium, an anti-stress mineral that regulates nervous, psychological and emotional balance . We prefer it in the form of dark chocolate to limit the sugar intake.
CHEESE
Ricotta, brousse, feta, mozzarella… All these dairy products are rich in whey and tryptophan. They also contain vitamin B12, a deficiency of which often seems to be linked to an irritable mood or memory problems.
LENTILS
They are antidepressant thanks to their vitamin B9 (folic acid) content, essential for the synthesis of neurotransmitters. Combine with a good source of vitamin C, such as citrus fruits or peppers.
BRAZIL NUTS
Many of us are deficient in selenium, an immunity booster. The solution? One to two Brazil nuts a day are enough to cover our needs.
EGG
Its yolk is full of vitamin D, while its proteins are easily digestible. To be included in the menu regularly in order to limit meat consumption.
CHICKPEAS
They also provide magnesium, fiber and B vitamins.
FATTY FISH
Oily fish such as sardines, salmon, herring, anchovies, or mackerel contain high amounts of omega-3 or DHA which promote the release of serotonin and endorphins in the brain.
BROWN RICE
In addition, its fibers are friends of the microbiota.
MEAT
Turkey and chicken are sources of tryptophan, while calf or poultry livers are full of fortifying and anti-stress elements: zinc, vitamin A, vitamin B6, iron, selenium, etc.
WHAT ELSE TO DO?
- Avoid fatty, salty and sugary foods as much as possible, as they are devoid of antioxidants and fiber, as well as rich in trans fatty acids. Real false friends!
- Have regular physical activity: walking, cycling, running, yoga… The simple fact of sweating a little stimulates the body.
- Take care of your sleep by not heating the room, turning off all electronic devices and going to bed at regular times.
- Be kind to yourself. Don’t add pressure to pressure by imposing new constraints or demands on yourself.
- Favor manual activities that generate “flow”, a feeling of pleasure and mastery, such as sewing, DIY, gardening and cooking!
- Allow yourself “off” time: no screens, no books, no radio, just time to daydream. It’s during these periods that the brain gets information.