2023-06-05 18:06:07
The consumption of certain foods can have a negative – or on the contrary, positive – effect on our mental health. Alexandra Murcier, dietitian nutritionist in Paris, gives us some advice to avoid mistakes.
At the sight of an article entitled “the five foods to banish from your diet”, it is difficult to resist the temptation. Perhaps this one contains “the” secret to make us adopt a “healthy” lifestyle. No more chocolate bars (entirely) swallowed in front of the television or the packet of Tagada strawberries whose level drops dizzily.
Coffee, sugar-free sodas, alcohol, highly processed foods, sweets. Between pleasure and health, food remains an essential subject for the French. But many misconceptions continue to circulate… Alexandra Murcier, dietician nutritionist in Paris, takes stock with us.
And her diagnosis is quite reassuring: “There is no question of banning these foods, she decides. It’s all about balance. »
Inflammation, a real scourge for mental health
First of all, she explains that, as our body’s true fuel, food plays an essential role in general well-being, but also mentally. And for good reason, “depending on what we eat, the level of certain hormones, particularly related to stress, will vary, as will our level of inflammation or the balance of our microbiota”, the bacteria present in the intestine, details Alexandra Murcier.
In this way, all sweet products – such as sweets and sodas – as well as ultra-processed products (prepared meals, industrial cakes, etc.) are pro-inflammatory. This means they can cause inflammation in the stomach and alter the microbiota. “However, many studies have demonstrated a link between these harmful effects and the risk of depression”, underlines the nutritionist.
Above all, ultra-processed foods are generally less rich in nutrients such as magnesium or vitamins, essential elements for the proper functioning of the body and mental health (magnesium, vitamins). It is therefore advisable to avoid them.
When food plays on the level of stress
The consumption of so-called “light” foods – whether we are talking about a 0% yogurt or a diet Coca-Cola – is also to be moderated, because the sugar is replaced by aspartame or any other sweetener. . However, not only are these products bad for our pancreas, but they also raise our levels of cortisol, the “stress hormone”, which in too large quantities can cause inflammation and sleep disturbances.
It is better to consume a real soda from time to time than its light version every day.
Alexandra Murcier, nutritionist dietitian
Alcohol, beyond its addictive side, also plays on mental health, because its consumption in large quantities can lead to an increase in cortisol levels, sleep disturbances and inflammation of the stomach. “And the harm is even greater when alcohol is consumed in a cocktail, because of the induced sugar peak”, specifies the nutritionist dietician.
However, Alexandra Murcier’s opinion is more nuanced when it comes to coffee. “A reasoned consumption has many health benefits: it notably reduces the risk of developing Alzheimer’s disease. Only, in too large quantities, it can play on anxiety and stress. The dietician therefore advises adapting your consumption to your level of stress and limiting yourself to three cups a day.
A diet rich in Omega-3
To promote mental well-being, Alexandra Mercier advises adopting a diet rich in Omega-3. “The problem today is that we consume too much Omega 6 and not enough Omega 3. We must therefore rebalance the balance,” she encourages.
With this in mind, it recommends:
- Consume oily fish such as mackerel, herring and sardines (salmon and tuna should be avoided due to the risk of pollution);
- Favor vegetable oils (rapeseed or nuts);
- Turn to oilseeds (almonds, walnuts and hazelnuts);
- Have a diet rich in fruits and vegetables;
- Introduce foods containing magnesium to your menus (whole foods, dark chocolate over 75%) or supplement yourself.
Alexandra Mercier nevertheless warns that “depression goes far beyond food”. “These tips are primarily aimed at balance and general well-being. »
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