The Art of Eating Well to Live Well
From an early age, diet plays an important role in our growth and mental well-being. A poor diet, characterized by excessive consumption of processed foods, added sugar and saturated fats, is often associated with health problems such as anxiety and depression. These foods can disrupt the balance of neurotransmitters in the brain, which can affect our mood and energy levels. On the other hand, a diet rich in whole foods, omega-3 fatty acids, antioxidants and B vitamins can promote optimal mental health by supporting brain function and regulating mood.
The impact of diet on memory
It’s well known that what we eat affects the way our brain functions, including our memory capacity. Research shows that following an unbalanced diet, rich in saturated fats and sugars, can have detrimental effects on memory, particularly episodic memory controlled by the hippocampus. It’s crucial to be vigilant during adolescence, a period of cerebral maturation when the hippocampus is particularly sensitive to our dietary environment.
Recent studies underline the vulnerability of this period to the hyperlipidic and sugary diet with regard to the
memory. To maintain good memory skills throughout life, it’s essential to maintain a varied, balanced diet from an early age.
Fasting and memory
Fasting is gaining in popularity and raising questions about its benefits for memory. Although it may have positive effects on the immune system and neurogenesis, current studies do not provide conclusive evidence of its direct influence on cognitive functions and memory. The diversity of fasting practices makes the study of its effects complex, and future research will need to shed more light on the nature of fasting and the characteristics of the people who practise it.
* Studies conducted by Hélène Amieva, University Professor of Psychogerontology and member of the Observatory’s Scientific Advisory Board.
B2V des Mémoires, and Guillaume Ferreira, Director of Nutrition and Brain Research at INRA in Bordeaux.
Family meals
The family meal is both a physiological necessity and a health issue. While each individual has different dietary needs, it’s during these moments that children discover and learn about tastes. Although synchronizing meals can be complicated, it allows for acquisitions, including openness to discovery, from an early age.
Beyond the nutritional aspect, time spent at the table is crucial to strengthening family ties. Exchanges around the meal are essential for creating a sense of belonging, getting involved in each other’s lives and sharing a common vision of the world. The family meal is a time for getting together and sharing.
Taste education
As a multi-sensory experience, eating is as important for building one’s own body as it is for assimilating the symbolic dimension of food. Learning to eat properly means gradually accepting new foods to cover vital needs. The construction of eating behavior takes place throughout life, and balance is maintained by eating consciously. Food preferences are formed in childhood and are influenced by a number of factors
factors. Food education should help children to enjoy a variety of foods (despite their natural food neophobia). Pleasure plays an essential role in the long term, and positive emotions linked to food are important drivers in the acceptance and recognition of food, which in turn encourages healthy and varied eating behaviors.
Aging well through diet
The experts and dieticians at Saveurs et Vie, a personalized meal delivery company, remind us that it’s important to be more vigilant about your diet after 60, to preserve your health and age well. It is advisable to take care of one’s lifestyle, monitor one’s diet and adapt one’s diet according to one’s needs.
This includes reducing the impact of accelerated aging due to the imbalance between free radicals and antioxidants in the body. To achieve this, we recommend increasing your intake of antioxidants such as vitamins A, C and E, as well as minerals such as iron, zinc and selenium.
Chronic inflammation promotes the processes associated with aging. Certain nutrients play a key role in reducing inflammation, including vitamin D, the omega-3s found in oily fish and certain oils, and spices and herbs.
As we age, it’s essential to prevent and combat fatigue to maintain physical and mental well-being. For this, choose magnesium-rich foods such as nuts, green vegetables, specific mineral waters, bananas and chocolate. What’s more, dopamine, a neurotransmitter essential for transmitting information between neurons, can be stimulated by protein-rich foods such as eggs, yoghurt, cottage cheese, walnuts and almonds.
The best foods for maintaining a healthy weight
Maintaining a healthy weight requires a balanced diet and regular physical activity. Fiber-rich foods, such as fruits, vegetables and whole grains, are particularly beneficial as they provide a feeling of satiety while promoting digestive regularity. Lean proteins, such as chicken, fish and legumes, are also important for maintaining muscle mass and controlling appetite. Avoid foods high in empty calories, such as sugary drinks and processed snacks, which can contribute to unwanted weight gain.
Diet and heart health
A healthy diet is essential for maintaining heart health. Diets rich in fruits, vegetables, whole grains, oily fish and nuts are associated with a reduced risk of cardiovascular diseases such as heart attacks and strokes. These foods provide important nutrients such as omega-3 fatty acids, soluble fiber and antioxidants, which can help lower cholesterol, reduce inflammation and maintain blood pressure at healthy levels.
Diet and digestive health
A balanced diet is essential for good digestive health. Dietary fiber, found in fruits, vegetables, whole grains and legumes, promotes intestinal regularity and prevents constipation. What’s more, probiotics, found in yoghurts and other fermented foods, can promote a balance of beneficial intestinal bacteria, which can improve digestion and boost the immune system.
Are specific diets, such as veganism or gluten-free, beneficial to health?
Specific diets, such as vegan or gluten-free, can be beneficial for some people depending on their dietary needs and preferences. For example, veganism may be associated with a reduced risk of chronic diseases such as cardiovascular disease and certain types of cancer, but it requires careful planning to ensure that all essential nutrients are obtained. Similarly, gluten-free is essential for people with celiac disease or gluten sensitivity, but may not offer particular benefits for those without these conditions.
How can diet affect skin and hair?
A healthy diet can contribute to healthy, radiant skin and hair. Foods rich in vitamins A, C, E and antioxidants, such as colorful fruits and vegetables, can help protect skin from free radical damage and promote younger, brighter skin. What’s more, the proteins and essential fatty acids found in oily fish, nuts and seeds can strengthen hair and promote growth.
The health effects of excessive sugar consumption
Excessive sugar consumption is often associated with a number of health problems, including obesity, type 2 diabetes, heart disease and even some forms of cancer. Added sugar, found in many processed foods and sweetened beverages, can also contribute to blood sugar and insulin spikes, which can lead to energy fluctuations and uncontrollable cravings.
Diet can improve energy levels and sleep quality
A balanced, nutritious diet can play a crucial role in regulating energy levels and sleep quality. Avoid high-fat, high-calorie meals before bedtime, as they can disrupt sleep. Instead, opt for light, balanced meals rich in lean proteins, complex carbohydrates and vegetables, which can promote restful sleep and stable energy levels throughout the day.
Foods to avoid to reduce the risk of chronic disease
To reduce the risk of chronic diseases such as diabetes and cardiovascular disease, it’s important to avoid foods high in added sugars, saturated fats and sodium. Limit consumption of processed foods, processed meats and sugary drinks, which can increase the risk of cardiovascular disease. Instead, opt for whole, unprocessed foods, rich in nutrients and fiber, which can support overall health and reduce the risk of long-term chronic disease.
Beyond health, food must remain a pleasure
