{"id":4048,"date":"2021-11-23T16:38:42","date_gmt":"2021-11-23T15:38:42","guid":{"rendered":"https:\/\/actistress.com\/?p=4048"},"modified":"2021-11-23T16:38:42","modified_gmt":"2021-11-23T15:38:42","slug":"aliments-anti-stress","status":"publish","type":"post","link":"https:\/\/actistress.com\/fr\/magazine\/conseils-pratiques\/aliments-anti-stress\/","title":{"rendered":"Les aliments anti-stress pour lutter contre le stress de votre quotidien"},"content":{"rendered":"\n

Lutter efficacement contre le stress veut dire savoir se pr\u00e9server de son impact n\u00e9gatif<\/a> et pouvoir garder une t\u00eate lucide et un corps \u00e9nergique sous stress.  Vous savez probablement d\u00e9j\u00e0 qu’il faut commencer par les actions de base si vous voulez y arriver : \u00eatre \u00e0 l\u2019\u00e9coute de son corps, bien dormir et faire de l\u2019exercice. Mais saviez-vous que vos habitudes alimentaires peuvent \u00e9galement augmenter directement votre r\u00e9sistance au stress ?<\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

Le probl\u00e8me est que lorsque nous sommes occup\u00e9s et stress\u00e9s, nous avons tendance \u00e0 faire de mauvais choix nutritionnels qui vont nous fragiliser face au stress et causer d’autres probl\u00e8mes. Nous agissons de la sorte parce que nous sommes press\u00e9s et qu’il est plus facile de prendre des aliments pr\u00e9emball\u00e9s qui peuvent \u00eatre moins sains, ou parce que nous avons envie d’aliments moins sains lorsque nous sommes stress\u00e9s (besoin de r\u00e9confort).<\/p>\n\n\n\n

Nous pouvons aussi \u00eatre tellement occup\u00e9s que nous oublions de manger ou que nous sautons des repas, surtout lorsque vous travaillez en t\u00e9l\u00e9travail<\/a>, les rempla\u00e7ant par des collations peu appropri\u00e9es plut\u00f4t que par des aliments qui prot\u00e8gent du stress et favorisent la bonne humeur et la motivation.<\/p>\n\n\n\n

Quelle qu’en soit la raison, un r\u00e9gime alimentaire d\u00e9s\u00e9quilibr\u00e9 a des cons\u00e9quences \u00e0 court et \u00e0 long terme sur la sant\u00e9 et notre perm\u00e9abilit\u00e9 au stress. Voyons comment en expliquant d\u00e9j\u00e0 ce qu\u2019est le stress d\u2019un point de vue biologique.<\/p>\n\n\n\n

La definition biologique du stress<\/h3>\n\n\n\n

Le stress est une r\u00e9action de l\u2019organisme \u00e0 la perception d\u2019une menace. Cette r\u00e9action commune \u00e0 tous les mammif\u00e8res provoque la lib\u00e9ration de grande quantit\u00e9 d\u2019hormones permettant d\u2019amener une grande quantit\u00e9 d\u2019\u00e9nergie aux muscles afin de produire beaucoup d\u2019\u00e9nergie pour fuir ou partir en courant. Cette lib\u00e9ration d\u2019\u00e9nergie ne produit pas les m\u00eames effets quand la situation de menace est ponctuelle ou chronique. Quand le stress est chronique, le corps sous l\u2019influence du cortisol cr\u00e9e un v\u00e9ritable feu biologique caus\u00e9 par la production massive d\u2019agresseurs appel\u00e9s Radicaux libres (on parle de stress oxydatif) entra\u00eenant l\u2019apparition d\u2019une inflammation de fond ou inflammation de bas-grade. Cette production massive de cortisol, enfin, a des cons\u00e9quences sur la production de neuro-m\u00e9diateurs essentiels au maintien de la motivation et de la bonne humeur sous stress.<\/p>\n\n\n\n

L\u2019alimentation peut nous aider directement \u00e0 :<\/p>\n\n\n\n

  1. Produire de l\u2019\u00e9nergie ;<\/li>
  2. Limiter le stress oxydatif ;<\/li>
  3. Limiter l’inflammation de bas-grade ;<\/li>
  4. Favoriser la synth\u00e8se de neuro-m\u00e9diateurs.<\/li><\/ol>\n\n\n\n

    2 hormones impactant la production d\u2019\u00e9nergie<\/h3>\n\n\n\n

    Les r\u00e9serves d\u2019\u00e9nergie du corps sont le sucre sanguin, les r\u00e9serves de sucre dans le foie, les muscles et le gras. Mobiliser facilement ces r\u00e9serves revient \u00e0 \u00eatre moins perm\u00e9ables au stress et se trouve \u00eatre directement li\u00e9 \u00e0 la qualit\u00e9 d\u2019action de deux hormones :<\/p>\n\n\n\n

    1\/ L\u2019insuline <\/strong>: cette hormone produite par le pancr\u00e9as permet l\u2019entr\u00e9e du sucre sanguin dans les cellules pour qu\u2019il soit transform\u00e9 en \u00e9nergie. Elle permet aussi le stockage du sucre sanguin en exc\u00e8s dans le foie, les muscles et le gras.<\/p>\n\n\n\n

    2\/ Le glucagon <\/strong>: cette hormone qui est aussi synth\u00e9tis\u00e9e par le pancr\u00e9as permet de d\u00e9stocker les r\u00e9serves de sucre quand il n\u2019y a plus assez de sucre dans le sang.<\/p>\n\n\n\n

    Plus les cellules sont sensibles \u00e0 l\u2019action de ces deux hormones, plus notre glyc\u00e9mie est stable et plus la production, le stockage et la lib\u00e9ration d\u2019\u00e9nergie sont performants. Le choix de glucides complexes avec fibres ou aliments \u00e0 index glyc\u00e9mique faible (voir tableau ci-dessous) va faciliter directement l\u2019action de l\u2019insuline. De m\u00eame, le recours au je\u00fbne intermittent (2 repas en 8h et 16h de mise au repos) facilite l\u2019action du glucagon.<\/p>\n\n\n\n

    \"\"<\/figure><\/div>\n\n\n\n

    Le r\u00e9gime m\u00e9diterran\u00e9en pour limiter le stress oxydatif<\/h3>\n\n\n\n

    Le meilleur r\u00e9gime pour limiter le stress oxydatif est le d\u00e9sormais classique \u201cr\u00e9gime m\u00e9diterran\u00e9en\u201d riche en fruits et l\u00e9gumes de saison, en huile d\u2019olive, en graines, en l\u00e9gumineuses, en ol\u00e9agineux, en poissons et en viandes blanches maigres. Ce r\u00e9gime apporte tous les anti-oxydants n\u00e9cessaires \u00e0 se pr\u00e9server du stress oxydatif et des radicaux libres.<\/p>\n\n\n\n

    Les aliments antistress pour pr\u00e9venir l\u2019inflammation de bas-grade<\/h3>\n\n\n\n

    L\u2019inflammation de bas-grade cr\u00e9\u00e9e par le stress oxydatif est fortement limit\u00e9e par le r\u00e9gime m\u00e9diterran\u00e9en (cf chapitre pr\u00e9c\u00e9dent) et la prise r\u00e9guli\u00e8re d\u2019om\u00e9ga 3 issus des petits poissons gras et de l\u2019huile de noix et de colza. La consommation recommand\u00e9e en om\u00e9ga 3 est 2 cuill\u00e8res d\u2019Huile de Noix ou de Colza\/ jour ou 8 \u00e0 10 noix \/ jour et 3 fois\/ semaine des poissons gras de petite taille (Sardines, Maquereaux, Harengs).<\/p>\n\n\n\n

    L\u2019alt\u00e9ration de la flore intestinale va aussi jouer un r\u00f4le important dans l\u2019installation d\u2019une inflammation de fond. Tous les aliments riches en fibres vont aider \u00e0 pr\u00e9server la flore ainsi que les aliments et boissons lacto-ferment\u00e9s et riches en probiotiques comme la choucroute, le kefir (boisson faite \u00e0 partir des fruits ou du lait ferment\u00e9), le kombucha (boisson ferment\u00e9e l\u00e9g\u00e8rement effervescente et sucr\u00e9e \u00e0 base de th\u00e9).<\/p>\n\n\n\n

    Privil\u00e9gier les aliments contre le stress riches en neuro-m\u00e9diateurs (en quantit\u00e9 et en qualit\u00e9)<\/h3>\n\n\n\n

    La vitamine C (agrumes, kiwis, choux), les vitamines du groupe B dont la vitamine B9 (Acide Folique tr\u00e8s pr\u00e9sent dans les brocolis), le magn\u00e9sium (amandes, noisettes, chocolat noir), la vitamine B12 (viande rouge), le Fer (Viande rouge ou l\u00e9gumineuses) et le S\u00e9l\u00e9nium (Noix du br\u00e9sil) sont essentiels \u00e0 la production d\u2019Adr\u00e9naline, de Dopamine, de S\u00e9rotonine et de Noradr\u00e9naline qui entretiennent la bonne humeur, la capacit\u00e9 de plaisir, d\u2019engagement et de motivation.<\/p>\n\n\n\n

    Le petit d\u00e9jeuner prot\u00e9ino-lipidique (oeuf\/ jambon cru ou sardines \/ ol\u00e9agineux \/ fruit crus sans glucides comme le pain) est le petit-d\u00e9jeuner qui permet le mieux la production de Dopamine responsable de la motivation au point qu\u2019on dit qu\u2019on se r\u00e9veille avec les prot\u00e9ines. Le fait de prendre des glucides complexes le soir avec des l\u00e9gumineuses sans ajout de produits animaux permet en revanche d\u2019aider \u00e0 la synth\u00e8se de M\u00e9latonine qui est l\u2019hormone du sommeil. On dit alors qu’on se couche sur les glucides.<\/p>\n\n\n\n

    Les aliments \u00e0 \u00e9viter au maximum<\/h3>\n\n\n\n

    Tous les aliments transform\u00e9s trop sal\u00e9s et trop sucr\u00e9s ab\u00eement la flore intestinale, font grimper la glyc\u00e9mie, \u00e9puisent les r\u00e9serves de potassium et de magn\u00e9sium et alt\u00e8rent la flore intestinale pour cr\u00e9er une inflammation massive. Vous souhaitez en savoir plus sur la m\u00e9thode Actistress, n\u2019h\u00e9sitez pas \u00e0 nous contacter<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Lutter efficacement contre le stress veut dire savoir se pr\u00e9server de son impact n\u00e9gatif et pouvoir garder une t\u00eate lucide et un corps \u00e9nergique sous stress.  Vous savez probablement d\u00e9j\u00e0 qu’il faut commencer par les actions de base si vous voulez y arriver : \u00eatre \u00e0 l\u2019\u00e9coute de son corps, bien dormir et faire de […]<\/p>\n","protected":false},"author":1,"featured_media":4051,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[10,22],"tags":[],"class_list":["post-4048","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-conseils-pratiques"],"acf":[],"yoast_head":"\nLes aliments anti stress: Conseils et astuces d\u2019expert<\/title>\n<meta name=\"description\" content=\"Lutter efficacement contre le stress implique aussi de faire les bons choix nutritionnels. 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