Le mois de novembre vous déprime? Dans son article pour la Boulangerie St-Méthode, Isabelle Huot Docteure en nutrition vous propose des stratégies anti-déprime en lien avec l'alimentation.

Collaboration with St-Méthode Bakery

While the influence of a healthy diet on disease prevention is well known, few know the power of food on our morale. To brighten up our gray month of November, nothing beats a winning plate filled with foods with anti-depression properties. Overview of the musts of happiness!

Anti-depression strategies

  1. Do not eliminate carbohydrates

A neurotransmitter associated with well-being, serotonin can greatly influence our mood. In addition to medication, to increase serotonin in circulation, you must eat carbohydrates. Nothing is more depressing than weight loss diets that ban carbohydrates. Cereal products (bread, pasta, rice, couscous) are our allies. Foods rich in tryptophan, a precursor of serotonin, are also to be favored (chicken, turkey, fish, nuts, seeds).

  1. Eat more fish

Countries with high fish consumption suffer less from depression than those with low consumption. Omega-3s would reduce aggression in young people, reduce the risk of postpartum depression and promote emotional balance in everyone. Without replacing medication, omega-3s can be good allies for psychological health.

  1. Feed your microbiota

The relationship between the composition of its intestinal flora and its brain is the subject of more and more research (Gut-brain axis). Studies show that a less diverse flora is associated with a higher risk of depression. To diversify its flora, nothing beats the dietary fibers found in particular in whole grain bread and sources of probiotics (kefir, fermented milk, etc.). Inulin, a prebiotic fibre, found in certain breads from Boulangerie St-Méthode is also interesting. This fiber serves as food for the probiotics living in our gut.

  1. Meet your vitamin D needs

People who have low serum vitamin D levels are more likely to suffer from depression. If more studies are needed to confirm everything, optimizing your vitamin D level is also recommended to modulate your immune system. My advice Bet on food sources of vitamin D (milk, eggs, oily fish, Campagnolo bread (like the 100% whole wheat Campagnolo loaf) while taking a supplement from October to April.

  1. chocolate please

Chocolate, with its content of phenylethylamine and theobromine, stimulates the secretion of serotonin, the neurotransmitter of happiness. It also provides caffeine, another stimulant. To benefit from its active substances, it is necessary to choose a chocolate rich in cocoa (70% and more) of quality.

In summary :

  • Diet plays a role not only in physical health but also in psychological health.
  • Certain nutrients, including carbohydrates, omega-3s and vitamin D, could play a positive role in morale.
  • Modulating your microbiota via fibres, pros and prebiotics would promote emotional balance.

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