Pour mieux gérer son stress: nutrition à la rescousse!
Aliments santé à la rescousse!
Que peut-on manger pour atténuer son niveau de stress et d’anxiété? Le stress est une réaction physiologique à une situation réelle ou perçue. Certains types de stress pourraient être bons pour nous mais le stress chronique pourrait mener à des problèmes de santé graves. La bonne nouvelle c’est qu’il y a plusieurs options pour atténuer le stress comme l’activité physique et la méditation. Bien que consommer des bons aliments soit le dernier de vos préoccupations lorsque vous vivez une situation difficile, vous seriez surpris de voir comment une bonne nutrition peut vous aider à combattre le stress.
En général, quand nous sommes stressés nous avons tendance à manger «nos aliments confort» tels que les sucreries. Ce que nous ne réalisons pas, c’est que ses choix alimentaires pourraient aggraver notre niveau de stress. En fait, consommer une boîte à biscuits ou un pot de crème glacée provoquera une augmentation rapide et temporaire du taux de sucre dans le sang suivi d’une chute rapide. Ceci va déséquilibrer le taux de sucre dans le sang et éventuellement affecter votre humeur.
Certains aliments peuvent aider à lutter contre le stress en:
• Augmentant le niveau de sérotonine, un neurotransmetteur qui stimule l’humeur
• Réduisant les niveaux de cortisol et d’adrénaline qui sont des hormones de stress
• Augmentant l’immunité
• Aidant à maintenir une pression artérielle normale
Voici une liste de quelques catégories d’aliments antistress:
Les glucides complexes
Les aliments riches en glucides ont tendance à augmenter la disponibilité de la sérotonine dans le cerveau. Plus particulièrement, il faut favoriser les glucides complexes dont les céréales complètes, l’avoine, l’orge et le riz brun. Ces glucides sont lentement digérés ce qui favorisera une disponibilité prolongée de la sérotonine. De plus, leur teneur élevée en fibres aidera à stabiliser le taux de sucre dans le sang.
Aliments riches en vitamine C
Les études suggèrent que les suppléments de vitamine C pourraient réduire les niveaux de cortisol. Le cortisol est une hormone stéroïde sécrétée par les glandes surrénales en réponse au stress. Les oranges et autres agrumes, comme les citrons, les limes et les pamplemousses sont d’excellentes sources de vitamine C. Leur ajout à votre alimentation quotidienne offrirait beaucoup d’avantages à la santé. A noter, qu’il est toujours meilleur de prendre nos nutriments des aliments. Ne prenez pas de suppléments sans avoir consulté votre médecin.
Aliments riches en magnésium
Les données suggèrent qu’il existe une association entre le magnésium et l’anxiété. Il semble que le magnésium aide à modérer la réponse au stress. En fait, pendant la période de stress, les réserves en magnésium ont tendance à s’épuiser. Les meilleures sources sont les légumineuses, les noix, les graines (citrouille, sésame, graines de lin …), les poissons, les grains entiers et les légumes verts tels que les épinards et le brocoli.
Aliments riches en oméga 3
Les omégas 3 sont des acides gras essentiels qui favorisent la santé du cœur et du cerveau. Plusieurs études ont étudié la relation entre l’apport en oméga 3 et les troubles de l’humeur tels que l’anxiété et la dépression. L’hypothèse est que l’apport en oméga 3 augmente la libération de sérotonine et diminue l’inflammation. Ainsi, l’optimisation de votre apport en oméga 3, en particulier celui provenant de sources marines, bénéficiera non seulement votre santé cardiaque, mais aussi votre bien-être. Les meilleures sources se trouvent dans les poissons gras comme le saumon, le thon et la truite.
Le thé
Le thé est une boisson tellement courante. Nous buvons du thé quand nous recevons chez nous, s’il fait froid, pendant une pause de travail ou même quand nous sommes malades. Le thé contient de la L-théanine, une substance naturelle qui s’est révélée d’avoir un effet antistress. Le contenu de la L-théanine varie dans différents types de thés.
Aliments riches en potassium
Le potassium est un nutriment essentiel qui aide à contrôler la pression artérielle. En fait, l’une des meilleures façons de réduire l’hypertension, en plus de limiter l’apport en sodium, est de consommer suffisamment des aliments riches en potassium.Une étude publiée dans Hypertension révèle qu’une poignée de pistaches associée à une alimentation équilibrée peut limiter les effets néfastes du stress sur notre organisme. En effet, les pistaches sont riches en potassium ce qui permet de réduire la tension artérielle, la résistance vasculaire et le rythme cardiaque en situation de stress intense. On retrouve aussi du potassium dans les avocats, les bananes, les pommes de terre douces et régulières.
Pour conclure, le stress est sans aucun doute présent dans nos vies. Toutefois, le stress chronique peut avoir des effets néfastes sur notre corps et sur notre santé mentale si on n’arrive pas à le gérer. Manger des aliments sains et être conscient des choix alimentaires lorsque nous sommes stressés peut aider à combattre le stress. Toutefois, changer juste nos habitudes alimentaires ne va pas éliminer le stress au complet. La meilleure formule antistress sera de favoriser des changements des habitudes de vie non seulement les habitudes alimentaires, en pratiquant régulièrement des activités qui aident à calmer le mental comme le yoga, la méditation, l’aromathérapie et surtout l’activité physique. Tout ce qui a un effet apaisant sur notre esprit peut aider!
Article rédigé par Céline Saloumi, nutritionniste
Références:
Dietitians of Canada: Food sources of potassium http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Minerals/Food-Sources-of-Magnesium.aspx
Oxidative Medicine and Cellular Longevity Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms-Volume 2014 (2014), Article ID 313570, 16 pages
(http://dx.doi.org/10.1155/2014/313570)
Science News -Omega-3 fatty acids, vitamin D may control brain serotonin, affecting behavior and psychiatric disorders (https://www.sciencedaily.com/releases/2015/02/150225094109.htm)
Biol Psychol. L-Theanine reduces psychological and physiological stress responses 2007 Jan;74(1):39-45. Epub 2006 Aug 22.
(https://www.ncbi.nlm.nih.gov/pubmed/16930802)
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