{"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 class=\" translation-block\">Even though the brain represents only <strong>2 to 3% of the human body weight<\/strong>, it is responsible for <strong>25% of its energy expenditure<\/strong>. Therefore, it is essential to adapt your lifestyle to ensure its proper functioning and <strong>maximize your performance!<\/strong> Let\u2019s look at our tips to improve your <strong>intellectual stimulation<\/strong>.<\/p>\n<p><!--more--><\/p>\n<h2>Neuronutrition, what is it?<\/h2>\n<p class=\" translation-block\">Neuronutrition means micronutrition adapted to the brain<\/strong>. This science studies the <strong>impact of diet<\/strong> on brain function. What one eats influences <strong>temper, neuroplasticity<\/strong>, thus on <strong>memory<\/strong>. In addition to glucose, several micronutrients are <strong>essential<\/strong> for brain activity.<\/p>\n<p>&nbsp;<\/p>\n<h2>Negative influences of unbalanced diet on brain activity<\/h2>\n<p class=\" translation-block\">Clinical studies have shown that a <strong>diet too fatty and too sweet<\/strong> has a <strong>negative impact<\/strong> on brain function. This type of diet is believed to cause <strong>inflammation<\/strong> of a brain area involved in <strong>memory, altering<\/strong> its functioning. Furthermore, an unbalanced diet would activate the brain area that produces <strong>stress hormones<\/strong>. Individuals would be then more prone to stress and anxiety. Thus, diet plays on memory and on stress gestion. During the review period, it is therefore important to avoid over-consumption of products too fatty and too sweet. But what are the best foods to <strong>increase intellectual performance?<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h2>What nutrients for proper brain function?<\/h2>\n<p class=\" translation-block\">While the brain draws its energy from <strong>glucose<\/strong>, it is not the only nutrient needed to <strong>maintain the neuronal structure and communication.<\/strong> It will also be necessary to provide <strong>vitamins, minerals<\/strong> and some <strong>lipids<\/strong> to ensure proper brain structure.<\/p>\n<ul>\n<li class=\" translation-block\">Vitamins: for neuronal <strong>structure<\/strong> and <strong>communication<\/strong>.<\/li>\n<\/ul>\n<p class=\" translation-block\">Vitamins are essential to <strong>brain structure<\/strong>. It is mainly the <a href=\"https:\/\/www.biofar.fr\/en\/nos-produits\/vitamines-b-complex\/\"><strong>vitamins of the B group<\/strong><\/a>: B1, B5, B6, B9 and B12 that have a positive effect on intellectual performance and psychological functions. They induce the <strong>synthesis of a molecule<\/strong> used for communication between neurons: acetylcholine. You can find these vitamins in asparagus, rice and yoghurt for example. Vitamins A and B1 help to limit <strong>neuron degeneration<\/strong> by increasing <strong>brain plasticity<\/strong> for vitamin A. It is found in apricots and carrots.<\/p>\n<ul>\n<li class=\" translation-block\">The action of minerals on <strong>cognitive functions<\/strong><\/li>\n<\/ul>\n<p class=\" translation-block\">Minerals play a major role in the <strong>functioning of neurons<\/strong> and therefore in the functioning of the <strong>nervous system<\/strong> and <strong>cognitive functions<\/strong>. We can quote:<\/p>\n<ul>\n<li class=\" translation-block\"><a href=\"https:\/\/www.biofar.fr\/en\/nos-produits\/fer-acide-folique\/\"><strong>iron<\/strong><\/a>, which is involved in the biosynthesis of molecules that <strong>transmit the nerve message<\/strong>. It is found in red meats, lentils and offal,<\/li>\n<li class=\" translation-block\"><a href=\"https:\/\/www.biofar.fr\/en\/nos-produits\/magnesium-vitamine-b-6\/\"><strong>magnesium<\/strong><\/a> that feeds the <strong>nerve cell<\/strong>. You will find it in your diet by eating dark chocolate, bananas or oilseeds,<\/li>\n<li class=\" translation-block\"><strong>iodine<\/strong>, whose deficiency is the main cause of <strong>learning disabilities<\/strong> and <strong>brain damage<\/strong>. It is therefore used for intellectual development. Iodine is found mainly in <strong>sea salt or iodine enriched salt<\/strong>, human needs it only in small quantities in his diet,<\/li>\n<li class=\" translation-block\"><a href=\"https:\/\/www.biofar.fr\/en\/nos-produits\/ace-selenium-zinc\/\"><strong>Zinc<\/strong><\/a>, like other polyphenols and antioxidants, plays a <strong>protective role against oxidation<\/strong> and contributes to <strong>slowing cell aging<\/strong> and the development of <strong>chronic diseases<\/strong>.<\/li>\n<li class=\" translation-block\">Omega-3, <strong>one of the main components<\/strong> of the brain<\/li>\n<\/ul>\n<p class=\" translation-block\">The brain is mainly made up of <strong>water<\/strong> and <strong>fat<\/strong> for the membranes that ensure the transmission of the nervous message. <strong>Omega-3s<\/strong> are found in fat, particularly in <strong>fatty fish<\/strong> such as salmon, tuna and sardines. Omega-3s have a <strong>protective action<\/strong> on neurons, allowing them to create <strong>more interactions<\/strong> between them, <strong>increase their plasticity<\/strong> and <strong>regulate their intercommunication<\/strong>. Omega-3s would thus have an action on <strong>reducing cases of depression and chronic stress<\/strong>.<\/p>\n<p class=\" translation-block\">So, during <strong>exam periods<\/strong> during <strong>intense intellectual solicitation<\/strong>, remember to take a snack to boost your performance. For a <strong>complete breakfast<\/strong>, combine a <strong>dairy product, starchy foods<\/strong> and a <strong>fruit<\/strong>. Thus, if the <strong>key to success<\/strong> relies on a <strong>balanced diet<\/strong>, keep in mind that memory can be worked on and maintained!<\/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>","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>","protected":false},"author":3,"featured_media":1613,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[21],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\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! Faisons le point sur nos astuces pour am\u00e9liorer sa&hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.biofar.fr\/en\/stimulation-intellectuelle-comment-booster-ses-performances\/\" \/>\n<meta property=\"og:site_name\" content=\"Biofar\" \/>\n<meta property=\"article:published_time\" content=\"2019-10-21T16:33:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-10-21T16:57:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.biofar.fr\/wp-content\/uploads\/2019\/10\/AdobeStock_118809484_cerveau.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"2048\" \/>\n\t<meta property=\"og:image:height\" content=\"1365\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Julien Pitras\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.biofar.fr\/#organization\",\"name\":\"Biofar\",\"url\":\"https:\/\/www.biofar.fr\/\",\"sameAs\":[],\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/www.biofar.fr\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.biofar.fr\/wp-content\/uploads\/2018\/07\/logo@2x.png\",\"contentUrl\":\"https:\/\/www.biofar.fr\/wp-content\/uploads\/2018\/07\/logo@2x.png\",\"width\":376,\"height\":144,\"caption\":\"Biofar\"},\"image\":{\"@id\":\"https:\/\/www.biofar.fr\/#\/schema\/logo\/image\/\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.biofar.fr\/#website\",\"url\":\"https:\/\/www.biofar.fr\/\",\"name\":\"Biofar\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/www.biofar.fr\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.biofar.fr\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-GB\"},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/www.biofar.fr\/stimulation-intellectuelle-comment-booster-ses-performances\/#primaryimage\",\"url\":\"https:\/\/www.biofar.fr\/wp-content\/uploads\/2019\/10\/AdobeStock_118809484_cerveau.jpeg\",\"contentUrl\":\"https:\/\/www.biofar.fr\/wp-content\/uploads\/2019\/10\/AdobeStock_118809484_cerveau.jpeg\",\"width\":2048,\"height\":1365,\"caption\":\"Pensive attractive young man smiling and thinking over grey background\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.biofar.fr\/stimulation-intellectuelle-comment-booster-ses-performances\/#webpage\",\"url\":\"https:\/\/www.biofar.fr\/stimulation-intellectuelle-comment-booster-ses-performances\/\",\"name\":\"Stimulation intellectuelle : Comment booster ses performances ? 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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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