Cold season, declining light and heavy health conditions … The year 2021 has just started but you are already feeling exhausted. Here’s what you should put on your plate to regain energy and get better.
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The days are busy, the cold has set in, night falls early, the news on the health front is not very optimistic … The cocktail is ideal for accumulating stress and feelings of depression. To keep energized and calm your mind, adapting what you put on your plate is essential. In addition to regular physical activity and good hydration, here are some dietary advice to regain strength and ensure smoother days.
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Legumes and avocado against stress
In times of stress, the body and the brain need fuel. We often tend to rush to sugar and fatty foods for comfort: error. “Glycemia – the level of sugar in the blood – has an impact on stress, it exacerbates it”, the dietitian-nutritionist Angélique Houbert explained to us in a previous article. We then prefer foods with a low glycemic index (which do not increase blood sugar levels), such as whole grains and legumes, and “good” fats, such as omega-3s, which we will find in nuts, rapeseed or camelina oils, and fatty fish (mackerel, herrings, sardines).
At the same time, we do not forget the B vitamins, which help to produce dopamine, often called “the hormone of happiness”. It is found in particular in whole wheat, tuna, raw garlic or sunflower seeds. Other foods such as almonds, lentils, oats, and avocado or chicken protein can help us release serotonin, another hormone responsible for our well-being.
Finally, it is above all necessary to stop the escape of magnesium, over-consumed by the body during times of stress. To do this, you can drink mineral waters enriched with magnesium and combine the useful with the pleasant by eating a piece of dark chocolate (at least 90% cocoa) after your lunch. Seafood is also recognized for its richness in magnesium, in addition to its iodine intake. Finally, we finish with a contribution of vitamin C, by sprinkling his dishes with parsley, or by consuming fruits such as kiwis, lemons or strawberries.
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Antioxidants and vitamin D for low morale
As in times of stress, oily fish, “essential fatty acids” rich in vitamin D, and dark chocolate, an antioxidant and whose magnesium acts on anxiety, are strongly recommended. To this, we add oilseeds, such as almonds, walnuts and hazelnuts which provide fiber. “We consume it once a day. 3 or 4 nuts with a dry apricot for example, either in the morning on an empty stomach to start, or during the day ”, advised us Dr. Nina Cohen-Koubi in a previous article.
Fresh fruits and vegetables remain a major source of food in times of slack. Leafy vegetables, such as spinach, cabbage or lamb’s lettuce, provide antioxidants, fiber, magnesium and vitamin B9, which will act on the nervous system. For its part, bell peppers are considered the richest vegetable in vitamin C, as are citrus fruits (kiwi, lemon, orange and clementine). Finally, avocado is full of good fats and has anti-inflammatory properties. For their part, proteins are needed, via eggs and red meat, which provide iron and tryptophan, an amino acid in vitamin D.
Iron and green vegetables to fight fatigue
A diet that is too rich or overloaded with bad sugars considerably exhausts our body. To have fun with a sweet snack without playing on our fatigue, we can once again trust dark chocolate. A real supply of iron and magnesium, it provides an immediate dose of energy and leads to the energy production we need.
Secondly, green vegetables are very important. First of all, parsley, thanks to its high iron content, but also spinach, broccoli or asparagus, which are rich in both magnesium, vitamin B9 and vitamin C.
Finally, at the top of anti-fatigue foods, we find orange. Thanks to its richness in vitamin C, it gives a boost to the body and will boost our immune defenses. Other citrus fruits are also to be favored such as grapefruit, lemon or clementine. Be careful, they should preferably be consumed in their complete form: we avoid them pre-cut or in juice, to keep their fibers as much as possible and their effectiveness against fatigue.
The editorial team advises you
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