When temperatures drop, the days get shorter and the sun becomes scarcer, our morale takes a hit. We have less desire to go out, less desire to cook, and we tend to stay snuggled up on the couch with a bag of cookies.
So, obviously, our line also takes a hit. And this can go as far as seasonal depression which, according to Dr Florian Ferreri, psychiatrist at Saint-Antoine hospital in Paris, affects 10 to 15% of the population: “It is characterized by low energy, difficulty doing things, feelings of sadness and, unlike classic depression, an increase in appetite with a attraction to comfort, fatty and sugary foods. »
The anti-depression solution: nourish your brain correctly
To counter this depressed autumn, which can last until the end of thewinterit is important to respect the circadian rhythm (day/night), so that your metabolism is optimal and that you secrete the right hormones (which affect mood, sleep, digestion, etc.) at the right time. “Not getting up too late, going out and exposing yourself in daylight in the morning is a good way to resynchronize your internal clock,” says Dr Ferreri. For her part, nutrition and neurobiology researcher Marie-Pierre Moisan recalls that “We are physiologically programmed to manger more at the start of the day. You should therefore avoid skipping breakfast and eating too much manger The evening. »
The other important element to keep your spirits up is what you put on your plate! The fatty dishes (raclette, tartiflette, gratin, etc.) and sweet dishes (brownie, waffle, tarte Tatin, etc.) that we want to treat ourselves to when it’s cold do good in the moment, but not in the long term. They unbalance the microbiota which communicates with the brain and promote inflammation, with deleterious effects on neurons. Furthermore, they do not provide good nutrients necessary for optimal brain functioning. As Marie-Pierre Moisan recalls, ” it’s necessary manger of everything in small quantities, vary to cover all your needs.” Here we reveal the essential nutrients to keep you smiling.
Nutrients that make you smile again
Omega 3 for neurons. Studies have shown a link between low consumption of omega 3 and an increased risk of depression. These essential fatty acids are part of the composition of neuron membranes, which they make more fluid, thus improving the circulation of neurotransmitters. Long-chain omega 3 (EPA and DHA) also have anti-inflammatory properties that protect neurons. Main sources: fatty fish (sardines, mackerel, herring, trout, salmon, etc.) for EPA and DHA; seeds and oils of rapeseed, hemp, flax, chia, camelina, etc.
Magnesium for serotonin. It is used in the metabolism of tryptophan, a precursor of serotonin. Serotonin is a neurotransmitter that is beneficial for morale (many antidepressants inhibit the reuptake of serotonin). Stress and depressive states draw heavily on magnesium reserves; the ultra-processed diet that characterizes our modern societies is devoid of it, so much so that it is estimated that nearly 80% of the population lacks magnesium. Main sources: whole grains, pulses, dried fruits, oilseeds, cocoa.
Proteins for neurotransmitters. Proteins are made up of a set of amino acids, some of which are necessary for the synthesis of neurotransmitters. This is the case of tryptophan, which is involved in the synthesis of melatonin (sleep), serotonin (well-being) and tyrosine, which participates in the synthesis of dopamine (motivation). For those who feel tired and lack energy in the morning, a protein breakfast (egg, ham, cheese, etc.) can help.
Vitamin D for morale in general. We know that there are vitamin D receptors in the brain, but we do not yet fully understand their roles in the brain. However, several studies have shown that depressed people have lower vitamin D blood levels than others. It could be involved in the synthesis of neurotransmitters such as dopamine and serotonin.
Probiotics for the gut-brain axis. We know that a balanced microbiota promotes good mental health and, conversely, an unbalanced microbiota can affect mood. Several mechanisms explain this link: “An unbalanced microbiota promotes intestinal permeability and the passage of inflammatory molecules into the blood which can reach the brain, indicates researcher Sylvie Vancassel. The brain and intestine are also in close communication via the vagus nerve and the production of neurotransmitters by intestinal cells. » Thus, 90% of serotonin is produced in the intestine. Main sources: fermented milks like yogurt, fermented vegetables like sauerkraut, certain fermented drinks like kefir and kombucha.
Vitamin B6 for nervous balance. B vitamins are cofactors of enzymes involved in energy production and the synthesis of neurotransmitters involved in mood regulation. One of them, vitamin B6, is particularly interesting, because it promotes the proper assimilation of magnesium and participates in the synthesis of serotonin and dopamine. Our intestinal bacteria (when they are well) are capable of synthesizing them, but food is essential to cover the needs: whole grains, oilseeds, garlic, fish, etc.
Nos experts :
Dr Florian Ferreri, psychiatrist at Saint-Antoine hospital (AP-HP), co-author of The anti-depression diet (ed. Odile Jacob)
Marie-Pierre Moisan and Sylvie Vancassel, INRAE researchers
Source: www.topsante.com
