Four trace elements that preserve the brain
- Concentrated in certain foods, they have a positive effect on the psyche.
- Magnesium, zinc, iron and selenium are to be favored.
- Pharmaceutical cures can compensate for nutritional deficiencies.
Trace elements are essential for the functioning of the body. They help to strengthen immunity, ensure the strength of bones and teeth, transport oxygen in the blood, and delay the aging process of our organs. But these minerals naturally present in very small proportions in the body are also valuable allies in terms of mental health. In this area, the star is certainly magnesium. It has the power to act on several neurotransmitters, substances that serve as communication agents between nerve cells and ensure their proper functioning. Magnesium first promotes the transformation of an amino acid called tryptophan into serotonin, the so-called “happiness” hormone. It stimulates GABA, glycoproteins that fight anxiety, soothe the brain, and help it disconnect as night approaches. A high level of these GABA also helps reduce negative thoughts, and ruminations and alleviate traumatic memories. Finally, magnesium inhibits the effects of glutamate, a molecule very present in the brain that is very exciting and places it in a state of alert. It is therefore advisable to turn to foods that are rich in it, such as whole grains, legumes, dark green vegetables, dried fruits, and oil seeds.
Zinc and iron, good for morale
But to maintain your mental balance, you must also rely on zinc. People deficient in this metal are more prone to emotional and behavioral disorders. It is included in good quantities in chocolate, wholemeal bread, cheese or red meat. Also give pride of place to iron, which influences the synthesis of chemical messengers such as dopamine, linked to desire and pleasure, and serotonin. When we lack it, we are more easily irritable and tired. At the same time, this low content increases the risk of anxiety and depression. These iron needs can be covered by the consumption of fish, ground steaks, offal, seafood, legumes, cereals, nuts, green vegetables and eggs.
What is the key nutrient to combat mood swings?
Finally, we must think about lithium, which is a powerful mood stabilizer and can help combat postpartum depression and sleep disorders. You will find it in dairy products, whole grains, spinach, beets, Brussels sprouts, lettuce, radishes, potatoes, herring, chicken, milk, and cheese. Bottled, mineral, or spring water also contains a lot of it. Please note that if your menus do not provide sufficient nutrients, it is possible to supplement by taking oligotherapy supplements sold in pharmacies or medications prescribed by your doctor.
Dancing and mental health
Classical dance, oriental dance, zumba… Dance offers multiple benefits, this complex sport strengthens the body, improves motor coordination and stimulates blood circulation. It is also a complete mode of expression stimulating brain connections, balance, muscle strengthening, interaction with others or even listening to oneself and the rhythm of the music.
In the United States, classical dance, modern jazz, hip-hop, modern dance and ballroom dances such as salsa, bachata or tango remain popular. Although these types of dance do not rely on the same movements, they all intensely mobilize the body and brain.
Dance to take care of your body
Dancing helps maintain your body. An hour of dancing burns between 200 and 600 calories depending on the style of dance practiced. A score similar to swimming or fast walking. It is a good way to reshape or refine your figure. Carried by the music, without realizing it, you strengthen your muscles and improve your balance by stimulating the inner ear. Stretching and abdominal strengthening correct your posture on a daily basis.
Moving to the rhythm also promotes endurance. With large, sometimes rapid movements, you develop your flexibility. This invigorating activity requires you to work on your breathing to store energy. As a result, dancing maintains cardiac coherence, reduces the risk of cardiovascular diseases such as high blood pressure, and prevents cholesterol or obesity.
Finally, practicing synchronous movements together strengthens the bonds between participants and reduces negative emotions.
cognitive work leads to a real functional impairment – the accumulation of harmful substances – and fatigue would therefore be a signal that makes us stop working, but for a different purpose: that of preserving the integrity of brain function.”
To conduct the study, 40 participants were divided into two groups. The first was subjected to tasks requiring an intense effort of attention, the second had to perform the same type of tasks, but easier. After six hours of testing, the researchers noted differences between the two groups.
The participants were faced with a binary choice: choosing between an immediate monetary reward or obtained with little effort, or a larger but delayed reward or obtained at the cost of greater effort. Mathias Pessiglione notes that over the course of the day, the more fatigue accumulated, the more the participants opted for the first option.
“Many manifestations of mental fatigue, such as burnout, are linked to this excessive release of glutamate,” concludes the researcher. His team has indeed found the same brain and behavioral signatures in athletes who suffer from overtraining syndrome, a disorder similar to burnout syndrome.
So how can we avoid overheating? Unsurprisingly, the authors recommend rest. “A good number of data indicate that glutamate is eliminated from synapses during sleep,” says Mathias Pessiglione.
