Do you sometimes find it difficult to master your anger? It may not be just a question of temperament, but also what you eat. A team of researchers from the University of Pennsylvania has highlighted an astonishing link between food and aggressiveness.
Omega-3, allies to stay Zen
At the heart of this discovery: omega-3, essential fatty acids that our body cannot make alone, but which play a fundamental role in the proper functioning of the brain. Present in fatty fish, flax seeds, nuts or soy, these nutrients have been studied in a large meta-analysis. The study, conducted by the neurocriminologist Adrian Raine, compiled the results of 29 clinical trials, bringing together nearly 4,000 participants, children and adults, followed over an average period of 16 weeks (1). The observation is clear: the regular taking of omega-3 supplements leads to an average reduction of 30 % of aggressive behavior. “”These results are very promising“says Adrian Raine, who calls for a rapid implementation of supplementation programs, both in community and clinical environment, even in the judicial system.
Omega-3 promotes better functioning of the brain
But how do these omega-3 act? According to the neurologist Dre. Pamela Blake, they directly influence the prefrontal cortex, this region of the brain responsible for the management of emotions and the control of pulses. When this area is underdeveloped or dysfunctional, the risk of violent and impulsive behavior increases. Omega-3 would therefore promote better brain functioning, thus helping to temper anger. However, researchers remain cautious. “”Omega-3s are not a miracle solution“, underlines Prof. Raine. Violence is a complex phenomenon, mixing social, psychological and biological factors. This is why supplementation must be considered as a complement to other forms of interventions, such as cognitive behavioral therapy or certain drug treatments. On the food side, it is advisable to favor fatty fish (salmon, mackerel Linen, nuts or soybeans. If these foods are not part of your usual diet, fish oil capsules can be an effective alternative.
Effects, yes, but in the short term
However, the study notes that the beneficial effects observed mainly concern short -term periods. It will therefore be necessary to wait for longer research to assess the lasting impacts of these contributions. But if you are looking to better manage your anger access, integrate more omega-3 into its diet can be a first simple, natural and accessible step. Without promising absolute peace, it is a precious track to appease a little the tensions that sometimes go beyond us.