At the start of the school year 2025, you are both impatient to see your new projects materialize … and already exhausted. However, to regain energy, the contents of your plate deserves to be revised! Julie Boët, dietician-nutritionist, justly share 5 essential foods to put on the menu.
Back to school is often synonymous with great fatigue
New projects, resumption of work or school, family and professional organization to rethink … Back to school how often is a perfect mix between excitement and fatigue. Good news, however: it is possible to alleviate daily stress and to reconnect with a certain form of balance.
“Back to school whirlwind can quickly generate stress, nervousness and a drop in energy. Many also feel sleep disorders or difficulty concentrating. In these moments, our nervous system is put to the test, and food plays a key role to accompany it”, confirms Julie Boët.
Some micronutrients prove to be precious in particular to promote calm and emotional balance. These are:
- Magnesium: “It helps reduce nervousness, muscle fatigue and promotes relaxation”;
- Group B vitamins: “They participate in the production of energy and the proper functioning of the nervous system”;
- Tryptophan: “Essential amino acid, precursor of serotonin (well-being hormone) and melatonin (sleep hormone)”;
- Omega-3: “They support the neural membranes and participate in the balance of mood”;
- Zinc and iron: “Indispensable to limit mental fatigue and maintain good cognitive performance.”
By favoring a varied, balanced diet and rich in these nutrients, “You give your body all the resources necessary to better manage stress and find a state of serenity”, confirms the dietitian-nutritionist.
But concretely, what to put on your plate? Here are the top 5 foods to buy.
Anti-stress supply: the 5 essential ingredients to put on the menu
Unsurprisingly, you will not find burger or fries on the plate, but a summary of good nutrients to fill up with energy.
- Almonds: “True concentrates of magnesium, they support muscle and nervous relaxation. To snack on natural collation, to integrate into a homemade granola or to sprinkle on a salad”;
- Legumes (lentils, chickpeas, beans): “They combine vegetable proteins, fibers, vitamins B and iron. Easy to prepare in curry, cold salad or in the form of houmous, they also stabilize blood sugar, which avoids fatigue”;
- Dark chocolate (≥ 70 % cocoa): “In addition to bringing magnesium and antioxidants, it stimulates the production of endorphins. A square after the meal, melted in a porridge or grated on fruit is enough to enjoy its benefits without excess”;
- Fatty fish (sardines, mackerel, salmon, trout): “Rich in omega-3, they help regulate mood and protect the brain from oxidative stress. They are consumed grilled, in papillote, in composed salad or even in homemade rillettes”;
- Banana: “Natural source of tryptophan and vitamin B6, it promotes serotonin, ideal for relaxation and sleep. Practice in snack, in a smoothie, on a tart with a little oilseed mash or in a house Breat home”.
Taking care of your plate at the start of the school year is finally taking care of your well-being.
“By regularly integrating these simple and accessible foods, we support our nervous system, you limit fatigue and you help your body better manage daily stress. A colorful, varied and vitality diet is a real ally to cross the start of the school year with more calm and serenity”, concludes Julie Boët.