Diet: 3 good hormones on our plates
How do hormones work?
Hormones work together to maintain harmony in our body. They are produced by the endocrine glands. The hypothalamus and the pituitary gland, small endocrine glands located in the heart of the brain, are involved in the major functions of our body such as hunger, thirst, emotions ... They will trigger hormones which, once in our blood , have an impact on our body which affects our mood. By consuming certain foods at certain times of the day, we can optimize their benefits to stay in good shape. But in case of dysregulation, consult an endocrinologist, the specialist in glands and hormones.
• Dopamine, the energy booster
Motivation, the desire to embark on projects, concentration, openness to others, curiosity ... All this you owe to dopamine. This small neurohormone produced by the hypothalamus is synthesized from an amino acid that comes directly from the diet: tyrosine and phenylalanine.
Am I deficient?
If you find it hard to concentrate, if you feel a loss of interest in things you used to love, if you lose confidence in yourself and become withdrawn, you are surely lacking in dopamine! In case of advanced deficit, you may observe a tremor in the legs.
My typical plate
Breakfast:
Wholemeal sourdough bread
1 boiled egg
Humus
Green tea
Lunch:
Beetroot and arugula salad with rapeseed oil (1 tbsp)
Duck breast, celeriac purée and endives and buckwheat
Cup of strawberries and kiwi
Snack:
Fruit, dark chocolate with more than 75% cocoa
Having dinner:
In Chervil soup
Tomatoes stuffed with lentils
I optimize
To boost dopamine, start the day with a breakfast rich in animal proteins - egg, cheese, ham - or vegetables such as hummus or tofu. Ditto for lunch: protein is essential for its production. Choose meats from the Bleu-Blanc-Coeur or Omega 3 channels. At the start of the day, avoid excess sugar. In addition, be careful with vegan diets, at the risk of lacking in protein. Do you take medication regularly? Know that they inhibit the production of stomach acids (PPI) and prevent the proper digestion of proteins: think of digestive enzymes (a food supplement)!
• Melatonin, a passport to sleeping well
Melatonin is the key hormone in the regulation of circadian cycles. That is, the alternation of day / night cycles over a period of twenty-four hours. It is secreted only in the dark.
Am I deficient?
Main signs: difficulty falling asleep and waking up in the middle of the night. A melatonin deficiency also leads to a decrease in immunity which causes colds ... Frequent headaches can also alert you: this hormone has anti-migraine properties!
Note: it decreases the risk of heart attacks and thrombosis by reducing the formation of clots.
My typical plate
Breakfast:
Sourdough bread
Homemade hummus and squash seeds
Yoghurt and mixed flax seeds
Green tea prepared with Hepar or Contrex water (magnesium)
Lunch:
Crudités salad with apple vinegar and rapeseed oil (1 tbsp)
Poultry from the Bleu-Blanc-Cœur label, broccoli and cauliflower duo, whole basmati rice
Mango and kiwi salad
Snack:
Cashew nuts, natural yogurt, banana
Having dinner:
Lentil soup, sardines, sweet potatoes, pan-fried peppers, millet
Passionflower or valerian herbal tea
I optimize
The recommendations for melatonin are the same as those for serotonin. No wonder, these two hormones are related: melatonin is made in the dark from serotonin and then activates sleep! Vitamins B9, B12 and B6 are essential for this process. Legumes, whole grains, quinoa and green leafy vegetables, rich in vitamin B9, combine with foods of animal origin that contain vitamin B12. Finally, sunflower seeds, oilseeds, wheat germ, sesame seeds, flax and fish will provide vitamin B6. At bedtime, think of herbal teas of valerian, poppy, lime blossom ...
• Serotonin… what happiness!
We have two types of serotonin: one made in the brain, the other in the gut. The one that makes us in a good mood is serotonin, known as “brain serotonin”. It is made from an essential amino acid: tryptophan. These essential amino acids can only be obtained through food. A lack can have several causes: a lack of tryptophan, zinc, iron or 5-HTP. A chronic stressthat may also be responsible.
Am I deficient?
Yes, if you have feelings of sadness, but also aggression, impulsiveness, constipation sets in, trouble falling asleep. And that you have irrepressible cravings for sugar!
My typical plate
Breakfast:
Sourdough bread, homemade hummus and squash seeds, yogurt and mixed flax seeds
Green tea with Hepar or Contrex water (magnesium)
Lunch:
Crudités salad with apple vinegar and rapeseed oil (1 tbsp)
Poultry from the Bleu-Blanc-Cœur label, broccoli and cauliflower duo, whole basmati rice
Mango and kiwi salad
Snack:
Cashews, plain yogurt and banana
Having dinner:
Lentil soup
Sardines, sweet potatoes
Sautéed peppers and millet
I optimize
To boost serotonin, have a snack around 5 p.m. including a handful of almonds, 2 squares of dark chocolate, a piece of fruit and possibly yogurt (cow, sheep or soy). This snack will give you tryptophan and allow you to fight against cravings at the end of the day. Carbohydrates are also important: fruits and vegetables, essential, but also whole grains and legumes. Ensure the right intake of omega 3 with, for example, 2 tbsp. of rapeseed oil per day or 400 g of fatty fish (sardines, salmon, etc.). Avoid: aggressive cooking and alcohol which can create vitamin B1 deficiency.
0 Comments