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The winning eat-list at the end of winter

Le glow dans l'assiette - WE ARE CLEAN - CLEAN EATING

When spring is slow to arrive, the winter blues can tend to linger. What if the cure for this temporary depression was on your plate?

The winter blues is a depression, not to be confused with depression but to be monitored closely all the same... We feel sad, we want everything and its opposite and it is common for inaction to take precedence over movement. We then lose our appetite or we eat compulsively, we sleep less or too much, in short everything goes wrong. If in addition the weight yo-yos, morale suffers even more. In this metabolic imbalance, certain neurotransmitters (whose primary role is to allow neurons to communicate with each other) function less well. Good news, a well-prepared plate can give the ideal boost to fight against the winter blues by providing the necessary nutrients to neurotransmitters and hormones!

Dopamine, serotonin and endorphins?

Dopamine, serotonin and endorphinsboost energy, good mood and are, in a way, the triggers for “doing”.

Dopamine is the main hormone in the reward circuit, it also plays a role in motivation, self-esteem and... addiction. On the front line, when it comes to giving pleasure, it comes from the brain, the adrenal glands and the intestine (tyrosine and phenylalanine are the amino acids at the origin). Hence the importance of having a healthy intestine, mucous membrane and intestinal flora. Otherwise, less dopamine leads to fatigue, the desire to remain static and to eat foods that "reward quickly": fast food, soft, fatty, sugary foods that provide immediate comfort but only bring excess weight and acidifying and oxidizing substances for the body.

Serotonin and endorphin are metabolized by tryptophan and together, they ensure our happiness! Serotonin is also called the happiness hormone, while endorphin reduces stress. So we must find them in an anti-gloom plate.

Foods to combat the blues

While we always advocate balanced and varied meals, in winter we can increase the proportions of the famous anti-depression foods a little. At the top of our selection:

  • Oily fish to be consumed once or twice a week (salmon, sardines, mackerel) very rich in omega-3, the famous fatty acids so beneficial for the prevention of cardiovascular, autoimmune and neurodegenerative diseases (omega 3 has a positive impact on nerve cells).
  • Almonds, hazelnuts, flax seeds belong to the group of oilseeds. The ideal is to eat a small handful of them every day. Rich in omega-3 and also in magnesium, these oilseeds are a natural anti-stress and anti-blues.
  • Quality oils such as camelina, walnut, hazelnut and also olive oil provide the fats necessary for cellular protection.
  • Whole grains and legumes are rich in good complex carbohydrates and fibers needed to provide the "fuel" needed for peak energy. In addition, precursors of serotonin thanks to their richness in tryptophan, these foods are a good bulwark against the risks of insomnia and low morale.
  • Seasonal fruits and vegetables , rich in fiber and vitamins, minerals but especially antioxidants, have a powerful effect on cellular and immune protection and act as anti-fatigue agents. Essential to the functioning of the digestive system, they prevent constipation, which is often the cause of stress.
  • For the digestive system, always eat fermented foods that take care of the intestinal flora. Think about varying the colors of the fruits and vegetables on your plate, knowing that green is particularly popular for boosting morale thanks to their richness in vitamin B9 which preserves the nervous system.
  • Among the fruits, think of the banana rich in tryptophan which is a calming agent of the nervous system. As a bonus, it has an anti-cramp and antacid effect, it also regulates blood pressure. Another interesting fruit, pineapple, a real good mood food, serotonin booster also has anti-inflammatory properties.
  • Think about spices because, from the taste buds to the brain there is only one step that results in the production of endorphins: joy and a spike in energy guaranteed.
  • Proteins rich in tyrosine and phenylalanine: parmesan, cod, all hard cheeses, lobster, pumpkin seeds, pistachios, almonds.
  • Fall for chocolate , a famous precursor of endorphins and serotonin. Rich in theobromine, a stimulant similar to caffeine, chocolate is a revitalizer that should not be abused to avoid constipation, excess weight, and increased blood sugar.
  • Supplement with vitamin D every day (rather than once every 6 months in a more concentrated form) because this vitamin allows for good assimilation of dopamine.
  • We limit added sugars (especially sugary drinks which, in addition to being high in calories, are very acidic) and slow sugars.

Do physical exercise, cultivate moments of happiness, get some fresh air every day whatever the weather, enjoy the light when it is there, cuddle, these are the best remedies to promote the production of dopamine, serotonin, endorphins, oxytocin… neurotransmitters to pamper by taking care to concoct a plate based on foods to combat the blues.

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