{"id":2933,"date":"2021-06-16T15:58:11","date_gmt":"2021-06-16T13:58:11","guid":{"rendered":"https:\/\/www.psy.link\/blog\/?p=2933"},"modified":"2026-02-13T12:07:30","modified_gmt":"2026-02-13T11:07:30","slug":"alimentation-anti-stress","status":"publish","type":"post","link":"https:\/\/www.psy.link\/blog\/2021\/06\/16\/alimentation-anti-stress\/","title":{"rendered":"Alimentation anti-stress, nos conseils"},"content":{"rendered":"\n<p>Article sur le sommeil \u00e9crit par Anne-Claire Leterme, psychologue form\u00e9e aux TCC, Docteure en psychologie clinique, sp\u00e9cialiste en stress et anxi\u00e9t\u00e9. Elle est notre experte en m\u00e9thodes anti-stress.<\/p>\n\n\n\n<p>De nombreux chercheurs ont \u00e9tudi\u00e9 l\u2019impact de l\u2019alimentation sur notre sant\u00e9 physique et mentale. La plupart des neurotransmetteurs sont connus pour agir sur notre bien-\u00eatre et notre humeur : l\u2019adr\u00e9naline, l\u2019ac\u00e9tylcholine, la dopamine, les endorphines, la noradr\u00e9naline, la s\u00e9rotonine ou encore le gaba (acide y-aminobutyrique). Les \u00e9tudes scientifiques ont mis en \u00e9vidence un lien entre la d\u00e9pression et la diminution des neurotransmetteurs c\u00e9r\u00e9braux. Or, certains aliments, en favorisant leur production, contribueraient \u00e0 augmenter notre bien-\u00eatre et \u00e0 r\u00e9duire notre stress et anxi\u00e9t\u00e9.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" width=\"640\" height=\"420\" src=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/5.png\" alt=\"\" class=\"wp-image-2961\" srcset=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/5.png 640w, https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/5-300x197.png 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">La s\u00e9rotonine est anti-stress<\/h2>\n\n\n\n<p>Elle est le neurom\u00e9diateur anti-stress, celui de la d\u00e9tente et de la bonne humeur. Elle est aussi impliqu\u00e9e dans plusieurs processus comme la thermor\u00e9gulation, le cycle veille\/sommeil (elle permet la fabrication de la m\u00e9latonine), la perception de la douleur \u2026 Dans le cerveau, elle inhibe l\u2019action de certains neurones et favorise les comportements calmes et r\u00e9fl\u00e9chis. Un niveau bas de s\u00e9rotonine est associ\u00e9 \u00e0 un comportement irritable, agressif, impulsif et \u00e0 la d\u00e9pression.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" width=\"640\" height=\"420\" src=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/2.png\" alt=\"\" class=\"wp-image-2958\" srcset=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/2.png 640w, https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/2-300x197.png 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Comment la fabriquer&nbsp;?<\/h2>\n\n\n\n<p>Elle est synth\u00e9tis\u00e9e par les neurones \u00e0 partir d\u2019un acide amin\u00e9 : le tryptophane, qui se trouve naturellement dans notre alimentation.<\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\"><div class=\"wp-block-group__inner-container\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<div class=\"wp-block-uagb-container uagb-layout-grid uagb-block-6588ff3e alignfull uagb-is-root-container\">\n<div class=\"wp-block-uagb-container uagb-block-22367a12\">\n<div class=\"wp-block-uagb-call-to-action uagb-block-0bd688a4 wp-block-button\"><div class=\"uagb-cta__wrap\"><h3 class=\"uagb-cta__title\"><strong>Prenez rendez-vous avec un psychologue TCC v\u00e9rifi\u00e9<\/strong><\/h3><p class=\"uagb-cta__desc\">Des psychologues form\u00e9s, disponibles rapidement, pour une prise en charge efficace d\u00e8s la premi\u00e8re s\u00e9ance.<\/p><\/div><div class=\"uagb-cta__buttons\"><a href=\"https:\/\/app.psy.link\/psychologues-tcc\" class=\"uagb-cta__button-link-wrapper wp-block-button__link\" target=\"_self\" rel=\"noopener noreferrer\">\ud83d\udc49 Trouver un psychologue TCC maintenant<\/a><\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">O\u00f9 trouver le tryptophane&nbsp;?<\/h2>\n\n\n\n<p>Dans les graines de courge, les graines de tournesol, le lait \u00e9cr\u00e9m\u00e9 en poudre, le parmesan, le gruy\u00e8re, les prot\u00e9ines de soja, la banane, le riz complet, les noix, noisettes et noix de cajou, les l\u00e9gumes secs, les c\u00e9r\u00e9ales compl\u00e8tes et le chocolat noir.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" width=\"640\" height=\"420\" src=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/1.png\" alt=\"\" class=\"wp-image-2962\" srcset=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/1.png 640w, https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/1-300x197.png 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">La dopamine et la noradr\u00e9naline<\/h2>\n\n\n\n<p>Ce sont deux neurom\u00e9diateurs impliqu\u00e9s dans notre joie de vivre. Si la dopamine joue le r\u00f4le d\u2019un starter dynamisant, favorisant la motivation et la recherche des plaisirs, la noradr\u00e9naline, quant \u00e0 elle, stimule l\u2019\u00e9veil, l\u2019attention et l\u2019estime de soi.<\/p>\n\n\n\n<p>La maladie de Parkinson alt\u00e8re les m\u00e9canismes de transmission de la dopamine, ce qui explique que les personnes qui en sont atteintes ont du mal \u00e0 rester motiv\u00e9es dans les t\u00e2ches qui n\u00e9cessitent de d\u00e9ployer des efforts sur une longue dur\u00e9e.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Comment les fabriquer&nbsp;?<\/h2>\n\n\n\n<p>Elles sont synth\u00e9tis\u00e9es \u00e0 partir de deux acides amin\u00e9s qui jouent un r\u00f4le essentiel dans notre humeur&nbsp;: la tyrosine et la ph\u00e9nylalanine.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">O\u00f9 les trouver&nbsp;?<\/h2>\n\n\n\n<p>La tyrosine&nbsp;: dans les \u0153ufs, le hareng, le soja, le fromage, le chocolat, la banane, les amandes, les avocats, les graines de s\u00e9same et de citrouille, la levure de bi\u00e8re et le vin.<\/p>\n\n\n\n<p>La ph\u00e9nylalanine&nbsp;: dans la dinde, le canard, le porc, les germes de bl\u00e9, les haricots mungos, le soja, les flocons d\u2019avoine, les \u0153ufs, les noix et l\u2019avocat.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" width=\"640\" height=\"420\" src=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/3.png\" alt=\"\" class=\"wp-image-2959\" srcset=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/3.png 640w, https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/3-300x197.png 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-stretch has-ast-global-color-4-background-color has-background is-layout-flow wp-block-column-is-layout-flow\" style=\"padding-top:var(--wp--preset--spacing--20);padding-right:var(--wp--preset--spacing--20);padding-bottom:var(--wp--preset--spacing--20);padding-left:var(--wp--preset--spacing--20)\">\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-6c531013 wp-block-group-is-layout-flex\">\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img decoding=\"async\" width=\"400\" height=\"600\" src=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2025\/11\/9.png\" alt=\"\" class=\"wp-image-14284\" style=\"width:170px;height:auto\" srcset=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2025\/11\/9.png 400w, https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2025\/11\/9-200x300.png 200w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure>\n\n\n\n<div class=\"wp-block-uagb-call-to-action uagb-block-4806f25e wp-block-button\"><div class=\"uagb-cta__wrap\"><h2 class=\"uagb-cta__title\"><strong>Trouvez un psychologue TCC qualifi\u00e9 pr\u00e8s de chez vous<\/strong><\/h2><p class=\"uagb-cta__desc\">L\u2019annuaire national Psy.link regroupe des praticiens form\u00e9s et v\u00e9rifi\u00e9s, disponibles rapidement.<\/p><\/div><div class=\"uagb-cta__buttons\"><a href=\"https:\/\/app.psy.link\/psychologues-tcc\" class=\"uagb-cta__button-link-wrapper wp-block-button__link\" target=\"_blank\" rel=\"noopener noreferrer\">\ud83d\udd0e Consulter l\u2019annuaire<\/a><\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Le gaba est anti-stress<\/h2>\n\n\n\n<p>Il favorise le calme et la relaxation. Il est anti-stress. C\u2019est un neurom\u00e9diateur qui freine la transmission des signaux nerveux. Sans lui, nos neurones s\u2019emballeraient jusqu\u2019\u00e0 \u00e9puisement. Il joue un r\u00f4le cl\u00e9 dans le contr\u00f4le du stress et de l\u2019anxi\u00e9t\u00e9 et semble aussi impliqu\u00e9 dans la m\u00e9morisation. Un niveau bas de gaba entra\u00eene des difficult\u00e9s \u00e0 s\u2019endormir et de l\u2019anxi\u00e9t\u00e9.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Comment le fabriquer&nbsp;?<\/h2>\n\n\n\n<p>Il est synth\u00e9tis\u00e9 \u00e0 partir de l\u2019acide glutamique.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">O\u00f9 le trouver&nbsp;?<\/h2>\n\n\n\n<p>Dans le poisson, les \u0153ufs, les produits laitiers, les viandes, les f\u00e8ves, le persil et les \u00e9pinards. L\u2019acide glutamique transform\u00e9 par le cerveau devient la glutamine qui a une incidence globalement apaisante&nbsp;: elle renforce les cellules intestinales et a un effet positif sur le stress et les sautes d\u2019humeur.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">L\u2019ac\u00e9tylcholine<\/h2>\n\n\n\n<p>Le messager de la m\u00e9moire. Il joue un r\u00f4le particuli\u00e8rement important dans le contr\u00f4le musculaire et des mouvements, mais aussi dans la concentration et la m\u00e9morisation. En vieillissant, nous en fabriquons moins, d\u2019o\u00f9 les oublis et les pertes de m\u00e9moire. La maladie d\u2019Alzheimer est associ\u00e9e \u00e0 un d\u00e9ficit en ac\u00e9tylcholine dans le cerveau.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Comment le fabriquer&nbsp;?<\/h2>\n\n\n\n<p>Il est l\u2019un des seuls neurom\u00e9diateurs majeurs qui n\u2019est pas fabriqu\u00e9 \u00e0 partir d\u2019un acide amin\u00e9, mais \u00e0 partir d\u2019une substance issue de l\u2019alimentation, la choline, longtemps class\u00e9e dans les vitamines du groupe B.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">O\u00f9 le trouver&nbsp;?<\/h2>\n\n\n\n<p>L\u2019aliment le plus riche en choline est le jaune d\u2019\u0153uf, puis viennent le foie, la viande et le poisson, et enfin les l\u00e9gumineuses et les noix.<\/p>\n\n\n\n<p>A lire aussi : <a href=\"https:\/\/www.psy.link\/blog\/2021\/06\/16\/les-comportements-anti-stress-essentiels\/\">Les comportements anti-stress essentiels<\/a><\/p>\n\n\n\n\n","protected":false},"excerpt":{"rendered":"<p>Article sur le sommeil \u00e9crit par Anne-Claire Leterme, psychologue form\u00e9e aux TCC, Docteure en psychologie clinique, sp\u00e9cialiste en stress et anxi\u00e9t\u00e9. Elle est notre experte en m\u00e9thodes anti-stress. De nombreux chercheurs ont \u00e9tudi\u00e9 l\u2019impact de l\u2019alimentation sur notre sant\u00e9 physique et mentale. La plupart des neurotransmetteurs sont connus pour agir sur notre bien-\u00eatre et notre [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_exactmetrics_skip_tracking":false,"site-sidebar-layout":"default","site-content-layout":"default","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":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","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":[91],"tags":[79,62],"class_list":["post-2933","post","type-post","status-publish","format-standard","hentry","category-stress","tag-alimentation","tag-stress"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Alimentation anti-stress, nos conseils | Blog Psy.link<\/title>\n<meta name=\"description\" content=\"L\u2019alimentation a un impact sur notre sant\u00e9 physique et mentale. 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