What’s your list of steel spirits? A micro-nutritionist gives you the right recipe

Climate change, war, days getting shorter… In this dreary start to the new school year, the touching news is enough to erode morale! Sophie Schaeffer, a PHAR micro-nutritionist, shows off fighting depression, armed with knives and forks. Because yes, and that’s good news, you can get your spirits back by betting on the content of your plate.

beware, warn, “We are talking about temporary depression and not depression, the causes of which are deeper. It is not a question of submitting to all our desires and consoling ourselves with sugar… a ‘love game’ is effective at a time of course, but in the long run this leads to unstable blood sugar, which is an alternation of hyper And hypoglycemia, which leads to more fatigue.”

Focus on the neurotransmitters

So forget Madeleine Proust: “The solution, Sophie Schaeffer explains, It’s to boost our neurotransmitters, primarily dopamine and serotonin, which are the good humor compounds in our brains.”

These neurotransmitters are made from proteins in the diet. “The ideal is to start the day with proteins to activate dopamine, the primary neurotransmitter for activating motivation and the desire to do things.” This starter is energized with eggs, ham, cheese or yogurt for breakfast.

At the end of the day, on the contrary, the dietitian continues, “You have to know how to slow down and bet on serotonin, the neurotransmitter for calm and serenity, which prepares for good sleep.” At snack time, fruits (dried or fresh), oilseeds, and chocolate, promote the passage of the tryptophan precursor of serotonin into the brain, which in itself is necessary for the production of melatonin that allows you to sleep well.

More protein in the morning, so the dish will have more carbohydrates at the end of the day. “But you have to choose carbohydrates carefully, Sophie Schaeffer insists: Rather slow, with a low glycemic index, such as unrefined whole or semi-whole grain products, fresh fruit instead of fruit juices…”

To optimize the benefits of this “morale-good” diet, choose a favorite vegetarian dinner consisting of vegetables and starchy foods without animal protein, the nutritionist advises, and pamper your gut. “At this level 90% of serotonin is made. With good nutrition, our gut bacteria make short-chain fatty acids, nutrients that modulate the activity of neurotransmitters.”

Benefits of Magnesium and Omega 3

In addition to neurotransmitters, magnesium is an essential lever to keep your spirits high. “It’s a micronutrient antidepressant par excellence, as it makes you less susceptible to stress, by enhancing the release and action of serotonin.” Almonds, hazelnuts, dark chocolate and whole grain products are rich in magnesium.

Finally, don’t forget about Omega-3, just as it is. “It works at the level of elasticity of nerve cell membranes, facilitating the exchange of neurotransmitters.” Rich in omega-3 oils, flaxseed, rapeseed or walnuts and small fatty fish like sardines, mackerel or anchovies, so they also find their place in your “morale” dish.

Some support plants

Some plants are also considered “emotional shock absorbers” according to Sophie Schaeffer. In particular rhodiola, the dopamine-inducing plant that facilitates taking a step back, saffron, which works to produce serotonin or griffonia, serotonin, also known to relieve sugar addiction.

But Sophie Schaeffer gets angry in conclusion, but the content of the dish is not everything. “We also unplug a bit from the news, and do physical activity, cardio, meditation or safaris. To feel good, the mantra is always the same: the board, the head, and the sneaker!”


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