Jan 05, 2026

WHEN YOUR PLATE SOOTHES BODY AND MIND

When food soothes the body and mind: an article by Isabelle Huot, PhD Nutrition for Boulangerie St-Méthode.

Collaboration with Boulangerie St-Méthode

Food can benefit physical health, but also mental health. Adopting simple, kind eating habits can help reduce stress, stabilize energy and encourage serenity. The goal isn’t nutritional perfection, it’s balance.

Stress

There are two types of stress: acute stress and chronic stress. In response to stress, the body releases different hormones. Adrenaline increases heart rate and blood pressure. Cortisol stimulates glucose production and inhibits certain functions, such as digestion. Once the stress passes, hormone levels return to normal. However, if stress persists, hormone levels remain high, which can lead to health issues (e.g., digestive problems, weight gain, sleep disturbances, muscle pain, etc.).

Diet and stress

A healthy diet can support stress management by providing the nutrients needed to produce certain neurotransmitters. For example, tryptophan, an amino acid found in protein-rich foods, is a precursor to serotonin, the “feel-good” hormone. The conversion of tryptophan into serotonin is more effective when tryptophan-rich foods (e.g., poultry, eggs, meat, fish, etc.) are eaten alongside a source of complex carbohydrates (e.g., grain products). As a bonus, several B vitamins also support serotonin production. Vitamin B6 is found in wheat germ, pulses, nuts and seeds.

Other anti-stress nutrients include omega-3 fats found in oily fish, and magnesium found in whole grains as well as nuts, seeds and pulses.

Calming meals

Creating a calming food ritual can also help reduce stress, for example, by getting up a little earlier to enjoy breakfast in a peaceful, relaxed atmosphere. If time is tight, keep it simple. A breakfast with two slices of multi-cereal bread of Les Grains St-Méthode, paired with cottage cheese and chia-seed fruit spread goes beautifully with a good latte. Try to recreate that same serene mood at lunch by taking a real break in the middle of the day, without screens or distractions. Keep your eyes peeled: an article on “slow mornings” is coming soon!

Managing stress to sleep better

Sleep difficulties are reported by more than 25% of people aged 50 and over. A lack of restorative sleep affects metabolism, appetite control and all cellular repair mechanisms.

Isabelle’s tip: to sleep better, add a serving of grain products in the evening, this helps tryptophan, the precursor to serotonin, reach the brain. Melatonin, which signals to the body that it’s time to sleep, is produced from serotonin. In short, an evening meal without grain products won’t support sleep!