4 anti-stress breakfast ideas

The World Health Organization defines stress Thus : “Stress is a state of worry or mental tension caused by a difficult situation. It is a natural human response that inspires us to meet the challenges and threats we face in our lives.”

Stress manifests itself in several ways: inability to relax, to concentrate, feeling of unease with physical problems: headaches, stomach aches and mental aches: sleep disorders, irritability, fear, worry, overflow of emotions…

THE solutions to manage stress are numerous: having a good daily routine, getting enough sleep, practicing regular physical activity, and eating healthily.

“Several nutrients have a beneficial effect on stressindicates Aline Famy, dietitian-nutritionist. These are mainly:

• of magnesium which decreases norepinephrine, a compound that causes anxiety under stress;
• of the omega-3 fatty acids which play a role in regulating mood;
• of the vitamin B12 d have a deficiency can generate stress;
• of the probiotics to balance the intestinal microbiota, the latter helping to manage stress. »

Certain foods contain these beneficial substances at interesting levels to combat stress. Aline Famy lists them below.

• Magnesium : unsweetened cocoa powder provides 500 mg/100 g, Brazil nuts 367 mg/100 g, almonds 270 mg/100 g, cashew nuts 223 mg/100 g, oat bran 235 mg /100 g, dark chocolate with 70% cocoa minimum 200 mg/100 g, dried banana 108 mg/100 g.
• Omega-3 : nuts: 7.5 g/100 g, cod liver oil provides 2.4 g/10 g, chia seeds 1.7 g/10 g, salmon 1.79 g/100 g , salmon roe: 1.66 g/100 g, hazelnuts 0.6 g/100 g, pistachios 0.4 g/100 g, avocado 0.2 g/100 g.
• Vitamin B12 : trout 7.5 micrograms/100 g, salmon 3 micrograms/100 g, egg yolk 2.5 micrograms/100 g, milk powder 3.2 micrograms/100 g, gruyere 1.5 micrograms /100 g.
• Probiotics : fruit kefir 500 billion/250 ml, kombucha 15 billion/250 ml, yogurt 3 billion/250 mg, milk kefir 2 billion/250 ml.

We find, for the most part, the foods mentioned above, as well as a few others.

The most greedy, chocolate “contains polyphenols that reduce the stress hormone, cortisol, explains the dietician-nutritionist. Whole grains, by ensuring good satiation, limit the appearance of stress. Oily fish, thanks to their content of essential omega-3 fatty acids, regulates mood. As for dairy products, their probiotics act on mental health. »

With one or two bananas per day, we cover a good part of the magnesium needs.

If certain foods are useful for reducing the feeling of stress and promoting mental well-being, others should be avoided because they promote the feeling of being nervous, tense, agitated.

“Indeed, it is preferable to limit or even avoid caffeine-based drinks, believes Aline Famy. They stimulate the body too much. Also be careful of sweet foods such as cakes, pastries and sweets. They cause glycemic fluctuations, increase cortisol levels and therefore the risk of stress andanxiety. And of course, alcohol because it also increases the production of cortisol, the stress hormone. »

Here are 4 anti-stress breakfast options, two savory, two sweet, to start the day on a zen note.

• 1 glass of kombucha + 1 slice of toasted wholemeal bread with slices of avocado and 1 crumbled egg yolk + 1 yogurt.
• 1 glass of milk +. 1 slice of toasted wholemeal bread with 1 slice of lemony smoked salmon + 1 portion (30 g) of Gruyère.

• 1 glass of fruit kefir + 2 slices of toasted wholemeal bread spread with almond puree + a few slices of dried banana.
• 1 glass of verbena + 1 yogurt with chocolate shavings, almonds, roughly chopped pistachios drizzled with honey + 1 orange.