{"id":1612,"date":"2019-10-21T18:33:08","date_gmt":"2019-10-21T16:33:08","guid":{"rendered":"https:\/\/www.biofar.fr\/?p=1612"},"modified":"2019-10-21T18:57:55","modified_gmt":"2019-10-21T16:57:55","slug":"stimulation-intellectuelle-comment-booster-ses-performances","status":"publish","type":"post","link":"https:\/\/www.biofar.fr\/en\/stimulation-intellectuelle-comment-booster-ses-performances\/","title":{"rendered":"Intellectual stimulation: how to boost your performance?"},"content":{"rendered":"<p>Bien que le cerveau ne repr\u00e9sente que <strong>2 \u00e0 3 % du poids du corps humain<\/strong>, il est \u00e0 l\u2019origine de <strong>25 % de sa d\u00e9pense \u00e9nerg\u00e9tique<\/strong><a href=\"#_ftn1\" name=\"_ftnref1\">[1]<\/a>. Il est donc essentiel d\u2019adapter son mode de vie pour en assurer son bon fonctionnement et <strong>maximiser ses performances<\/strong>\u00a0! Faisons le point sur nos astuces pour am\u00e9liorer sa <strong>stimulation intellectuelle<\/strong>.<\/p>\n<p><!--more--><\/p>\n<h2>La neuronutrition, k\u00e9sako\u00a0?<\/h2>\n<p>La neuronutrition correspond \u00e0 la <strong>micronutrition adapt\u00e9e au cerveau<\/strong><a href=\"#_ftn2\" name=\"_ftnref2\">[2]<\/a>. Il s\u2019agit de la science qui \u00e9tudie l\u2019<strong>impact de l\u2019alimentation <\/strong>sur le fonctionnement du cerveau. Ce que l\u2019on mange a une action sur notre <strong>humeur<\/strong>, notre <strong>plasticit\u00e9 neuronale<\/strong> et donc sur notre <strong>m\u00e9moire<\/strong>. Outre le glucose, plusieurs micronutriments sont <strong>essentiels<\/strong> \u00e0 l\u2019activit\u00e9 c\u00e9r\u00e9brale.<\/p>\n<p>&nbsp;<\/p>\n<h2>Les influences n\u00e9gatives d\u2019une alimentation d\u00e9s\u00e9quilibr\u00e9e sur l\u2019activit\u00e9 c\u00e9r\u00e9brale<\/h2>\n<p>Des \u00e9tudes cliniques<a href=\"#_ftn3\" name=\"_ftnref3\">[3]<\/a> ont montr\u00e9 qu\u2019une <strong>alimentation trop riche en graisses et en sucres<\/strong> avait un <strong>impact n\u00e9gatif <\/strong>sur le fonctionnement de notre cerveau. Ce type d\u2019alimentation serait \u00e0 l\u2019origine de l\u2019<strong>inflammation<\/strong> d\u2019une zone du cerveau impliqu\u00e9e dans la <strong>m\u00e9moire<\/strong>, ce qui perturberait son fonctionnement et l\u2019<strong>alt\u00e8rerait<\/strong>. De plus, une alimentation d\u00e9s\u00e9quilibr\u00e9e activerait la zone du cerveau produisant les <strong>hormones du stress<\/strong>. Les individus seraient alors plus sujets au<strong> stress <\/strong>et \u00e0 l\u2019<strong>anxi\u00e9t\u00e9<\/strong>. Ainsi, notre alimentation joue un r\u00f4le sur la <strong>m\u00e9moire<\/strong> et sur la <strong>gestion du stress<\/strong>. En p\u00e9riode d\u2019examen, on \u00e9vitera donc la surconsommation de produits trop gras et trop sucr\u00e9s. Mais quels sont les aliments \u00e0 privil\u00e9gier pour <strong>augmenter ses<\/strong> <strong>performances intellectuelles<\/strong>\u00a0?<\/p>\n<p>&nbsp;<\/p>\n<h2>Quels nutriments pour un bon fonctionnement du cerveau\u00a0?<\/h2>\n<p>Si le cerveau puise son \u00e9nergie dans le <strong>glucose<\/strong>, ce n\u2019est pas l\u2019unique nutriment n\u00e9cessaire \u00e0 <strong>l\u2019entretien des neurones<\/strong> et \u00e0 leur <strong>communication<\/strong>. Il faudra \u00e9galement apporter des <strong>vitamines<\/strong>, des <strong>min\u00e9raux<\/strong> et <strong>certains lipides<\/strong> pour assurer la bonne structuration c\u00e9r\u00e9brale.<\/p>\n<ul>\n<li>Les vitamines\u00a0: pour la <strong>structure<\/strong> et la <strong>communication<\/strong> des neurones.<\/li>\n<\/ul>\n<p>Les vitamines sont essentielles \u00e0 la <strong>structure du cerveau<\/strong>. Ce sont principalement <strong>les <\/strong><a href=\"https:\/\/www.biofar.fr\/nos-produits\/vitamines-b-complex\/\"><strong>vitamines du groupe B<\/strong><\/a>\u00a0: B1, B5, B6, B9 et B12 qui exercent une action positive sur les performances intellectuelles et les fonctions psychologiques. Elles induisent la <strong>synth\u00e8se d\u2019une mol\u00e9cule<\/strong> servant \u00e0 la communication entre les neurones\u00a0: l\u2019ac\u00e9tylcholine. Vous trouverez ces vitamines dans les asperges, le riz et les yaourts par exemple. Les vitamines A et B1 permettent de limiter la <strong>d\u00e9g\u00e9n\u00e9rescence des neurones<\/strong> en augmentant la <strong>plasticit\u00e9 c\u00e9r\u00e9brale<a href=\"#_ftn4\" name=\"_ftnref4\">[4]<\/a> <\/strong>pour la vitamine A. On la retrouve dans les abricots et les carottes.<\/p>\n<ul>\n<li>L\u2019action des min\u00e9raux sur les <strong>fonctions cognitives<\/strong><\/li>\n<\/ul>\n<p>Les min\u00e9raux jouent un r\u00f4le principal dans le <strong>fonctionnement des neurones<\/strong> et par cons\u00e9quent celui du <strong>syst\u00e8me nerveux<\/strong> et des <strong>fonctions cognitives<\/strong>. Nous pouvons citer\u00a0:<\/p>\n<ul>\n<li>le <a href=\"https:\/\/www.biofar.fr\/nos-produits\/fer-acide-folique\/\"><strong>fer<\/strong><\/a>, qui intervient dans la biosynth\u00e8se de mol\u00e9cules \u00e0 l\u2019origine de la <strong>transmission du message nerveux<\/strong>. On le retrouve dans les viandes rouges, les lentilles ou encore les abats,<\/li>\n<li>le <a href=\"https:\/\/www.biofar.fr\/nos-produits\/magnesium-vitamine-b-6\/\"><strong>magn\u00e9sium<\/strong><\/a>\u00a0dont se nourrit la <strong>cellule nerveuse<\/strong>. Vous le trouverez dans votre alimentation en consommant du chocolat noir, la banane ou encore les ol\u00e9agineux,<\/li>\n<li>l\u2019<strong>iode<\/strong>, dont la carence est la principale cause des <strong>troubles de l\u2019apprentissage<\/strong> et des <strong>l\u00e9sions c\u00e9r\u00e9brales<\/strong>. Il sert donc au <strong>d\u00e9veloppement intellectuel<\/strong>. L\u2019iode se trouve principalement dans le <strong>sel marin ou celui enrichit en iode<\/strong>, l\u2019homme n\u2019en a besoin qu\u2019en petites quantit\u00e9s dans son alimentation,<\/li>\n<li>le <a href=\"https:\/\/www.biofar.fr\/nos-produits\/ace-selenium-zinc\/\"><strong>zinc<\/strong><\/a>, comme d\u2019autres polyph\u00e9nols et antioxydants, joue un <strong>r\u00f4le protecteur contre l\u2019oxydation<\/strong> et contribue au <strong>ralentissement du vieillissement cellulaire<\/strong> et au d\u00e9veloppement de <strong>maladies chroniques<\/strong>.<\/li>\n<li>Les om\u00e9gas-3, <strong>un des principaux constituants<\/strong> du cerveau<\/li>\n<\/ul>\n<p>Le cerveau est principalement constitu\u00e9 d\u2019<strong>eau<\/strong> et de <strong>graisse<\/strong> pour les membranes qui assurent la transmission du message nerveux<a href=\"#_ftn5\" name=\"_ftnref5\">[5]<\/a>. On retrouve dans la graisse les <strong>om\u00e9gas-3<\/strong>, pr\u00e9sents notamment dans les <strong>poissons gras<\/strong> comme le saumon, le thon ou encore les sardines. Les om\u00e9gas-3 ont une <strong>action protectrice<\/strong> sur les neurones, leur permettant de cr\u00e9er <strong>plus d\u2019interactions<\/strong> entre eux, d\u2019<strong>augmenter leur plasticit\u00e9 <\/strong>et de <strong>r\u00e9guler leur intercommunication<\/strong>. Les om\u00e9gas-3 auraient ainsi une action sur la <strong>r\u00e9duction des cas de d\u00e9pression et de stress chronique<\/strong>.<\/p>\n<p>Ainsi, en <strong>p\u00e9riodes d\u2019examen<\/strong> lors d\u2019une <strong>sollicitation intellectuelle intense<\/strong>, pensez \u00e0 prendre une collation pour booster vos performances. Pour une <strong>collation compl\u00e8te<\/strong>, associez un <strong>produit laitier<\/strong>, des <strong>f\u00e9culents<\/strong> et un <strong>fruit<\/strong>. Ainsi si la <strong>cl\u00e9 du succ\u00e8s<\/strong> r\u00e9side dans une <strong>alimentation \u00e9quilibr\u00e9e, <\/strong>gardez aussi en t\u00eate que la m\u00e9moire se travaille et s\u2019entretient\u00a0!<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"#_ftnref1\" name=\"_ftn1\">[1]<\/a> TDAH France, Pr Olivier Coudron, Nutrition et cerveau, 2013<\/p>\n<p><a href=\"#_ftnref2\" name=\"_ftn2\">[2]<\/a> Efficium, Neuronutrition (nutrition du cerveau), 2015<\/p>\n<p><a href=\"#_ftnref3\" name=\"_ftn3\">[3]<\/a> Projet NutriNeuro, UMR Nutrition et Neurobiologie int\u00e9gr\u00e9e, G. Ferreira, 2011<\/p>\n<p><a href=\"#_ftnref4\" name=\"_ftn4\">[4]<\/a> INRA, Sebastian Escalon, Sant\u00e9 du cerveau\u00a0: l\u2019alimentation id\u00e9al pour chaque \u00e2ge de la vie, 2015<\/p>\n<p><a href=\"#_ftnref5\" name=\"_ftn5\">[5]<\/a> TDAH France, Olivier Coudron, Nutrition et cerveau, 2016<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bien que le cerveau ne repr\u00e9sente que 2 \u00e0 3 % du poids du corps humain, il est \u00e0 l\u2019origine de 25 % de sa d\u00e9pense \u00e9nerg\u00e9tique[1]. Il est donc essentiel d\u2019adapter son mode de vie pour en assurer son bon fonctionnement et maximiser ses performances\u00a0! Faisons le point sur nos astuces pour am\u00e9liorer sa&hellip;<\/p>\n","protected":false},"author":3,"featured_media":1613,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[21],"tags":[],"class_list":["post-1612","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conseils"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Stimulation intellectuelle : Comment booster ses performances ? - Biofar<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.biofar.fr\/en\/stimulation-intellectuelle-comment-booster-ses-performances\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stimulation intellectuelle : Comment booster ses performances ? - Biofar\" \/>\n<meta property=\"og:description\" content=\"Bien que le cerveau ne repr\u00e9sente que 2 \u00e0 3 % du poids du corps humain, il est \u00e0 l\u2019origine de 25 % de sa d\u00e9pense \u00e9nerg\u00e9tique[1]. Il est donc essentiel d\u2019adapter son mode de vie pour en assurer son bon fonctionnement et maximiser ses performances\u00a0! 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