Healthcare Guide

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How to improve your sleep durably?

Sleep affects not only our energy, but also our emotions, our physical and mental performance, our concentration, and even our appetite. Getting a good sleep can strengthen your immune system, but also reduce the risk of diabetes, cancer, obesity, or depression.

Almost one in two French people is affected by sleep disorders. Whether it is too long to fall asleep, to wake up at night, or to wake up early in the morning, the repercussions of a sleep disorder can be significant in everyday life. Rather than sleeping pills, there are simple, natural solutions to improve sleep and get a better night’s sleep.

How do you know if you’re getting enough sleep?

There is no ideal duration of sleep. Some “little sleepers” will need only 5 to 6 hours of sleep, while “big sleepers” will need 9 or 10 hours. This difference is determined by our genetics and our environment.

Age also influences the amount of sleep you need:

Children up to 3 years old need 12 to 15 hours of sleep a day
From 3 to 5 years old, children need from 11 a.m. to 1 p.m.
From 5 to 12 years old, it’s 9 to 11 hours on average
Adolescents over 12 need 8-10 hours
For adults, the usual average remains 7 to 8 hours of sleep per day.

To know if you have slept enough, you must:

Be able to operate normally until the end of the day
Do not experience significant drowsiness during the day
Have sufficient vigilance even after meals, in a heated room, with boring activity

To find out how many hours of sleep you need per day, you can try to find out your natural needs by calculating the average amount of sleep you need during your second week of vacation.

What is the biological clock?

Being an “early bird” or a “night owl” would be part of our genetic heritage. Our circadian rhythm (the alternation between day and night) influences our internal biological clock and conditions the hours of falling asleep and waking up. In addition to our genes, certain environmental factors influence the biological clock:

Life constraints such as working hours or managing children
The exposure to daylight
food
Physical activity
Age since adolescents are rather late-nighters while the elderly are early risers
Knowing your biological clock allows you to respect sufficient and restful sleep time.

What are the sleep cycles?

Sleep is mainly divided into two cycles which return approximately every 90 minutes:

Slow sleep which is divided into light slow sleep and deep slow sleep. It is characterized by a slower and deeper brain which makes it possible to avoid waking up at the slightest noise.

REM sleep, in which there is no more control over the muscles to allow the brain to dream

Each phase is very important not only to rest, but also to allow a good functioning both physical and psychological.

What are sleeping sicknesses?

Even if sleep disorders can be symptoms of other diseases (asthma, hormonal disorders, rheumatism, etc.), there are also sleep diseases:

Insomnia

With almost one in five French people suffering from this disease, this occasional or lasting disease results in poor quality sleep, difficulty falling asleep, multiple awakenings during the night, or too early awakening in the morning . It usually causes fatigue, irritability, mood, memory or concentration disturbances. Anxiety, stress and depression are the main causes, but always look for another disease.

Sleep apnea syndrome

This disease is characterized by repeated stops of breathing during sleep. These are apneas linked to an obstruction in the throat. It requires equipment by a device to help breathe during sleep.

Restless legs syndrome

It results in impatience in the lower limbs. Generally familial, it may be linked to a neurological problem or an iron deficiency.

Narcolepsy

This rare disease results in severe drowsiness during the day.

How to improve sleep naturally?

Some very simple tips can help improve sleep that is affected by the environment and living conditions:

Avoid stimulants like coffee, tea, sodas, sugary drinks…
Avoid practicing a sport as well as all very stimulating activities after 18-19 hours
Encourage relaxing activities in the evening: reading, music, stretching
Avoid heavy meals in the evening and alcohol at dinner
Respect your sleep pattern
Reserve the bedroom for sleep and sexual activity by avoiding watching TV in bed, working or eating in bed
Take a warm bath at least 2 hours before bedtime to help relax and increase the depth of sleep
Go to bed only when you feel sleep signals (yawning, heavy neck, itchy eyes, etc.)
Follow your body’s wake-up signals: if you can’t sleep or have been awake for more than 20 minutes, get up and do something else
If you are awake in the morning, do not try to prolong your sleep at all costs, but on the contrary, get up and start your day
Avoiding screens at least 1 hour before going to bed is a simple measure that effectively reduces insomnia. The influence of blue light on television, computer, tablet or telephone screens is very important on the biological clock. Light acts as a stimulant that puts the brain on alert and prevents sleep

Can herbal medicine help improve sleep?

Certain plants are real remedies without addiction or side effects to improve the quality of sleep. Their benefits generally appear 3 to 4 days after the start of their use:

Hawthorn particularly effective in case of stress, and anxiety
The linden tree that calms and promotes sleep
Passionflower effective against depression and insomnia
Valerian very useful in case of nervousness, or stress
Lemon balm which has a sedative action
Chamomile which calms and aids digestion

All these plants can be consumed in the form of food supplements, decoctions or conventional infusions.

What is melatonin?

Melatonin is a very important hormone to prepare the body for sleep. Its secretion begins when the light declines and continues throughout the night with a peak around 3am. It lowers body temperature, the stress hormone (cortisol) or even blood pressure. Available for a few years in the form of a drug, melatonin helps to reprogram the biological clock, especially in night owls or people who experience jet lag. It should be used for a short time, at a dose of less than 1 mg and in immediate release, 2 to 4 hours before bedtime. It should always be combined with behavioral approaches such as screen suppression, relaxation and the bedtime ritual. Before taking melatonin treatment, make sure you do not have a contraindication, and discuss it with your doctor.

When should you consult?

When sleep disorders set in and begin to have consequences during the day, it is best to consult your doctor first. He can propose:

Complementary examinations in search of a disease
A consultation with a sleep doctor to do a polysomnography, that is to say a recording of sleep during the night
Antidepressant or anxiolytic treatments if necessary

Due to their risk of addiction, sleeping pills should not be taken for more than 4 weeks and should always be combined with behavioral measures.

Learn more about Sleep Management

What do your nails say about your health?

The nails are also a reflection of our general condition. For example, damaged nails can be a symptom of kidney or heart disease, or diabetes. What to watch for and how nails affect our health?

keep your nails in sight

Take the time to look at your nails closely. You may notice subtle changes in their texture or color: a little white spot here or a little pink shade there? Is the surface perhaps ribbed, striated or covered with small bumps?

At first glance, these imperfections are not a problem, but they are nevertheless good sources of information that should not be overlooked. It is very important to keep the nails of your hands healthy, not only for aesthetic or hygienic reasons, but also because you will therefore be alert to possible changes.

Changes in the color or texture of your nails can sometimes say a lot more about your health than you think.

For strong and healthy nails

• Do not chew or shoot them.

• Do not touch the cuticles : they form a natural barrier against fungi (mycoses) and bacteria. Once this breach is opened, they can no longer act as a protective barrier. When your cuticles are damaged, they become red, swollen, and sometimes painful. They are not very aesthetic. But worse still: the risk is to contract an infection which can affect the nail bed and cause permanent deterioration of the nail and / or its matrix. Cutting or tearing out cuticles is therefore certainly not a good idea, but pushing them too far behind the nail or flush with the contours of the nail can also cause infectious problems.

•Use the hardening varnish with caution : it may do worse than good. In reality, it is better to avoid using hardening varnish, unless you have brittle and ultra-fragile nails.

• Rub your nails , and especially your cuticles, daily with an oil (for example sweet almond) or a moisturizing, nourishing, good quality, hypoallergenic cream. If your nails crack, break, it may mean that they are not hydrated enough.

• Eat healthy foods by focusing on foods that contain enough vitamins and minerals.

Biotin(vitamin B8) is particularly important for nails, their health and beauty, as well as for the skin in general. Biotin is found in eggs, liver, organ meats, milk and nuts. An excess of vitamin B8 is not dangerous (it is evacuated by urination). Several studies have shown that a biotin supplement increases the thickness of the nails and prevents nails from breaking, crumbling or cracking.
On the other hand, gelatin is of no help. It doesn’t matter if you swallow it or soak your nails in it, it won’t make them stronger and more resistant. By soaking your nails in gelatin, they may even become soft and very weak.
For products that contain calciumor yeast , there is no scientific evidence that they have a significant effect on nail health.

• Do not use acetone remover and even less if you have weak nails. This strikes the nail, weakens it strongly and makes it brittle, even brittle.

• Do not use a file that is too rough: it could cause small cracks and crevices. A soft and fine file is much more respectful of the nails. Always file your nails carefully and in one and the same direction, and especially very lightly along the tips of the nails.

• If you have to wash your hands often, your nails will not appreciate. Therefore, regularly coat your hands with moisturizer. Also try to avoid direct contact with chemicals, detergents, cleaning products, dishwashing products …: always wear gloves! .

• Be careful with your shampoo : it may be suitable for your hair, but not necessarily for your nails. This applies mainly to shampoos for oily hair which remove sebum and natural fat from the skin. If you use this kind of shampoo frequently and have very dry nails, they may become even more so.

• Keep your nails clean, but do not clean them too deeply and too vigorously: the areas under the nails can be injured and infected.

• And what applies to the nails of the hands also applies to the nails of the feet, which are even more vulnerable to yeast infections.
What do your nails say about your health?

Nail problems are often linked to external factors: cleaning products, manual work, household chores …

However, the deterioration of the nail condition can indicate a medical problem. In 2005, a team of Irish doctors had concluded that the first signs of osteoporosis were visible on the nails.
What alert symptoms?

• Very pale nails may appear if the red blood cell count is too low, and suggest anemia, liver disease or heart disease.

• White nails may indicate diabetes or heart disease.

• White nails with black edges may suggest a liver problem, such as hepatitis.

• Matt white nails with a pink line on the top are called “Terry’s nails”. The phenomenon can be linked to old age, but can also be a sign of diabetes or a kidney, liver or heart problem.

• Yellow nailsare mainly the result of a fungal infection (fungi). When it gets worse, the nail begins to grow and crumble. Thick, slowly growing yellowish nails can be linked to a lung disorder, such as chronic bronchitis. Yellow nails can be a signal for thyroid dysfunction or diabetes. In people with psoriasis, chronic sinusitis or rheumatoid arthritis, yellow nails are common.

• Nails with bluish reflections can indicate a lack of oxygen. A lung problem, such as emphysema, can be the cause. Some heart conditions are also associated with bluish nails.

• Small holes or streakscan be a symptom of psoriasis or arthritis. Often the nail discolours, and the skin underneath has a reddish brown hue.

• Dry , brittle, brittle, cracking and splitting nails are often linked to a thyroid condition. If this is accompanied by a yellowish tinge, the cause is probably a fungal infection.

• Swollen, red cuticles are the result of inflammation. This can suggest an infection, but also lupus or another connective tissue disease.

• Red nail beds can be a warning sign of heart disease.

• Horizontal lines from side to side, the “Beau’s lines”, can be the symptom of a series of health disorders, or reflect a state of stress.

• Fine, deeper or stronger spoon-shaped nails in the middle may indicate lupus, heart disease, excess or iron deficiency.

• A black line on the nail should be examined as soon as possible by a dermatologist. It can indeed be a sign of malignant melanoma, a dangerous form of skin cancer.

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6 rules of personal hygiene for children

Playing, learning and exploring are part of children’s daily lives, which is why we sometimes have to remind them to pay attention to their personal hygiene. Teaching your child good body hygiene is essential for their health as well as their self-confidence, but this should not be seen as a chore. These 6 steps to keep our body clean will allow them to ensure perfect body hygiene like adults and to make them more independent in no time.

Personal hygiene: Definition

Before making the list of personal hygiene rules, your child should understand the answer to this basic question: “What is personal hygiene, and why is it important?” Your child will learn this in particular by observing your own hygiene habits, so set a good example!

Sit down with your child and explain the reasons why good personal hygiene is essential for them, namely:

Avoid the development of microbes that can make you sick

Allow him to feel healthy and better about himself

Help him improve his relationships with other children in the playground

Create a handy list of daily body hygiene rules to help you establish a body hygiene routine for the whole family. You can ask them to decorate it with colored pencils to stick it on the wall of their room. What should you include in this list? Start with these 6 essential rules of personal hygiene for children – and parents!

1. Brush your teeth twice a day

Creating positive associations with tooth washing will help children maintain good body hygiene habits over the long term. Make it a fun moment from the start by encouraging them to squeak like a mouse while they brush their front teeth or roar like a lion while brushing their back teeth. You can also use a timer and sing nursery rhymes to keep them busy for the two minutes of brushing. Explain to them why brushing their teeth is essential to keeping them healthy, especially if they are fond of sweet foods.

2. Wash your hands regularly

Hand washing can be seen as a chore by children until they understand the real importance of personal hygiene rules. Explaining to children that germs are small microbes that can cause nasty diseases is a good start, but the best way to illustrate the concept of bacteria is to use the glitter game.

Cover their hands with glitter, comparing the germs to invisible glitter, and show them how they spread on anything they touch. Ask them to try and remove all the glitter, explaining why it is important to do so to prevent the spread of these “invisible glitter”, especially before meals and after using the toilet. Who said explaining personal hygiene to children was boring?

3. To blow your nose properly

Children who are not yet familiar with the concept of personal hygiene and its definition tend to wipe their hands and nose with what they find on hand … Generally their sleeves! Help them adopt good personal hygiene habits by leaving a box of soft tissues handy. Explain to them that this will prevent the spread of germs to their friends and the rest of the family, while being much more pleasant for their little nose!

4. Change your underwear everyday

It’s obvious to adults, but changing underwear every day is something that children need to learn. Help them understand the difference between good and bad smell, by showing them how fresh laundry smells right after being taken out of the washing machine. Explain that they will smell as good if they change their underwear every day!

Encourage them to be more independent when it comes to body hygiene, by letting them choose their own underwear, putting their dirty clothes in the basket and asking them to help you with the laundry: after all, it’s not just the role of mom or dad!

5. Take a bath or shower regularly

Teach children that taking baths and showers is not only one of the essential rules of body hygiene, but that it is also a good way to have fun and relax. Make it a relaxing moment by offering them a gourmet bubble bath, or a fun moment by letting them take their toys into the bathtub!

6. Cut your nails regularly

Young children often put their hands in their mouths, and long nails can be a nest for bacteria. It is therefore preferable to keep them short by cutting them regularly. If your child finds it uncomfortable to have their nails cut, try playing music, singing a song or doing it while he is in the bath, while explaining that he will feel more comfortable. This will help them relax and create a joyful association of ideas with nail hygiene!

Encourage the whole family to lead by example to help the little ones become familiar with the concept of personal hygiene and its definition. Your little one will be impeccable to the tips of your nails!

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3 meditation exercises to improve your sleep

Failure to fall asleep at bedtime or wake up at night in the midst of a whirlwind of thoughts is often a painful ordeal. Performed regularly, these exercises can be of great help.

Chronic insomnia is a major public health problem that affects approximately 10% of adults. Mindfulness practice is an effective approach to treat this type of disorder. Its results on sleep are comparable to those of sedatives but better: the optimization is more durable and, above all, without side effects.

A study has been conducted on how to improve sleep disorders to better understand the link between sleep and mindfulness training. Participants said they didn’t sleep more; on the other hand, they recognized better sleeping, waking up “fresher”, feeling less distressed about insomnia, and above all better able to cope with it when it did occur.

They also felt more motivated to follow sleep hygiene guidelines. The body scan exercise has been identified as an effective tool for getting back to sleep faster. For the participants, meditation was essential to maintain progress. The feeling of being better physically and emotionally more stable encouraged them to continue their efforts.

For the insomniac, meditation has the advantage of being practicable at all times and without the harmful effects of sleeping pills!

Exercises

The “body scan” (25 minutes)

– To practice it, you can either lie on your back or sit down. There is no rule. The position that is most comfortable for you will be the right one.

– Start by taking the time to readjust your posture so as not to hurt.

– Take the time to identify the points of contact of your body with the support.

– Your breathing raises your chest, so that the exhalation will stabilize your posture.

– You will focus your attention on the different parts of your body. Follow the order that suits you, from the ends to the bust.

– Gradually move your fingers up towards your shoulder or your toes towards your hip, on each side, taking the time to focus on the different parts. Wait ten seconds at each location, to feel the bodily sensations, the position of your member or of the part concerned, the points of contact with the fabric of your clothes.

– The interest of the exercise is not to feel good, but to see how the spirit wanders, wanders. Practicing to follow the different parts of the body serves as training to make him come back “right now – now”.

– Finding that you have thought of something else is normal. Practicing will help you to come back again and again to the different parts of the body to get out of the mind, to return to the present and sustain your attention.

Seeing thoughts differently

Learn to watch the thoughts go through your mind. They are projected as on a cinema screen or move in the sky like the clouds. See these reflections as mental phenomena: they have nothing to do with reality. To step back, here are some tips:

It can be tempting to believe that the thought is true. But remember: it’s up to you to decide if it has value. Give it a score between 0 and 10 – 0 if it is not credible, 10 if it seems real to you.

Choose how you will react. Will you continue to “take the lead”, will you “give up”?

Write your thoughts in black and white. Putting them on paper allows you to put them at a distance, even if only the time to write them. The reflections will be less emotional.

Ask yourself: are you objective or overwhelmed by your emotions?

Play with your thoughts, make them go and come back. Go below, above, as if you were the spectator.

When they are particularly painful, it can be useful to relive the bodily sensations they trigger. Our thoughts sometimes poison our existence. For example, we put pressure on ourselves to perform a thousand tasks in a day without anyone asking us for anything. We draw up lists of “to do” that are totally infeasible and we impose deadlines on ourselves, without making the difference between the important and the urgent. Result: we are tense and anxious, without really knowing why, when it is only “things to do” and that some can wait. During meditation, this type of thought can arise and embark on us without even warning us!

Relaxation method

– Ask yourself: “How do I feel, right now – now?” Focus on your thoughts, emotions and bodily sensations.

– Save yourself some sleep time, especially if you are sleepy during the day. Regardless of the number of hours, the main thing is that you do not nose down. Take a 20-minute nap if necessary.

– Act on your stress by opting for a relaxation method, such as conscious breathing that you can use at will. You can’t always eliminate stress, but you can balance it.

What is on your plate can help you have good eyesight. Eating is vital, pleasant, but also depending on the foods consumed, good for the skin, concentration or even eye health. It is true, certain foods have a positive influence on the functioning of the cells of the sight organ. It seems interesting to take a look at these recipes that help keep the apple of your eye healthy.

Find out which foods contribute to good eyesight.

Fill up on carrots for a good view

Since childhood, your parents have certainly repeated to you: “Eating carrots makes you kind”. But, it is not the only virtue of this orange vegetable. It contains a high content of vitamin A. Regular consumption offers the advantage of maintaining eye health. To have a good view, stop trying to find an excuse and repel a dish of carrots.

Protect the eyes with spinach

Often despised, yet super powerful for eye health, spinach is packed with a good amount of lutein. This substance is an active agent for slowing down and treating age-related macular degeneration, known as AMD, including cataracts. Having a good view with this green vegetable is quite possible, because it also protects the eyes from exposure to the sun or other type of light.

Oily fish for a good view

Do you know ? Omega 3, found in fatty fish, helps prevent all kinds of vision diseases. Sardine, herring, mackerel, salmon … These super fish should most often be found on your plates to have a good view. Grilled or steamed, whatever your cooking method, 2 to 3 times a week is more than enough to take care of the apple of your eye.

Blueberries to combat eye strain

And especially night vision would be more improved if you used to eat blueberries more often. The main components of this black berry, called anthocyanidins, mixed with the high content of vitamin C would promote the regeneration of retinal purple. It is precisely this part of your eye that is used to better have a good view in the shade or in the dark.

Broccoli to avoid eye pain

Broccoli is a must to avoid certain irreversible eye diseases when retirement age comes. It is, in fact, possible to prevent them and mitigate their consequences thanks to its two components. Luteins and zeaxanthins protect the macula and the lens, the parts of the eye that provide visual acuity.

12 foods midwives recommend for a beautiful pregnancy

I started to lose a lot of weight during my first pregnancy. After the first three months, once the urge to vomit had passed, my husband decided to fill me up by tucking into my bag and into my pockets Galak tablets, Balisto and all sorts of sweets that I thought it was important what to eat in pregnancy to gain weight and keep energy throughout the day.

In all good faith, I was convinced that we had to follow the expression “eat for two” to the letter!

The local baker has become my best friend (I even had a loyalty card) and I had my daily habits at Starbucks downstairs from my work (where I ate a cheesecake every day to taste it…).

Result of the races, I curled gestational diabetes at 6 months of pregnancy, I gained 22kg and my little Joseph weighed 4kg700 at birth…

I certainly owe it to my long daily walks and my passion for fruits and vegetables to have avoided all the other complications that such a diet could have caused.

I still learned from my mistakes and during my second pregnancy, I consulted a nutritionist who gave me great advice that I would like to share with you today.

Why is healthy eating during pregnancy so important?

During pregnancy, your body needs additional nutrients, vitamins and minerals. You need an additional 350 to 500 calories each day during the 2nd and 3rd trimesters (1). However, contrary to what I thought, these calories should not be provided by slices of cheesecake or pains au chocolat!

A diet that lacks key nutrients can negatively affect your baby’s development, even long after birth (2).

Poor eating habits and excessive weight gain can also increase the risk of gestational diabetes and birth complications (3).

In summary, eating healthy, nutritious foods will help keep you and your baby healthy.

It will also be much easier to lose your pregnancy pounds after giving birth.

To help you adopt a healthier diet for you and your baby, here is the list of 12 highly nutritious foods that are recommended to eat when you are pregnant:

1. Dairy products:

During pregnancy, you should consume extra protein and calcium to meet the needs of the growing fetus (4).

Dairy products contain two types of high quality protein: casein and whey.

Dairy products are the best dietary source of calcium and provide large amounts of phosphorus, various B vitamins, magnesium and zinc.

Yogurt, and especially Greek yogurt, is particularly good for pregnant women (5).

They contain more calcium than any other dairy product. Some varieties also contain probiotic bacteria, which support and protect your digestive system (6).

Those who are lactose intolerant may still be able to tolerate yogurt, especially yogurt that contains probiotics (7).

Taking probiotics during pregnancy can reduce the risk of complications such as pre-eclampsia, gestational diabetes, vaginal infections and allergies (8).

2. Legumes:

This food group includes lentils, peas, beans, chickpeas, split peas, beans and peanuts.

Legumes are great sources of fiber, protein, iron, folic acid (B9) and calcium, everything the body needs most during pregnancy.

Folate is one of the B vitamins (B9). They are very important for the health of the mother and her fetus, especially during the first trimester.

However, most pregnant women don’t get enough (9).

Lack of folate has been linked to an increased risk of neural tube defects and babies who are underweight at birth.

Folate deficiency can also increase your baby’s exposure to infection and disease during the first years of life (10).

Legumes contain high amounts of folate. A single cup of lentils, chickpeas or red beans can provide 65 to 90% of the recommended intake for a pregnant woman (11).

3. Sweet potatoes:

Sweet potatoes are very rich in beta-carotene, a plant compound that is converted to vitamin A by our bodies.

Vitamin A is essential for growth, as well as for the constitution of cells and tissues. It is very important for the development of a healthy fetus (12).

Pregnant women are generally advised to increase their vitamin A intake by 10 to 40% (13).

Sweet potatoes are a great source of beta carotene. About 100 to 150 grams of cooked sweet potatoes will provide you with the full recommended amount of vitamin A for a day (14).

4. Some fatty fish:

Oily fish such as salmon, herring, mackerel, tuna and sardines are very rich in Omega-3, essential fatty acids.

Most people, including pregnant women, do not get enough (15).

However, omega-3 fatty acids are essential during pregnancy.

They are found in large quantities in fatty fish, and they participate in the construction of the brain and eyes of the fetus (16).

The problem is that pregnant women are advised to limit their consumption of fish to twice a week (<340 g per week), due to the mercury and other contaminants they contain.

However, studies have shown that pregnant women who eat fatty fish two to three times a week get the recommended amount of omega-3 in their blood (17).

Try to eat good quality canned sardines and mackerel and fresh wild fish regularly.

5. Eggs:

Eggs are one of the best health foods because they contain almost all of the nutrients your body needs.

A large egg contains 77 calories, as well as very good protein and fat. It also contains a lot of vitamins and minerals.

Eggs are a great source of choline. Choline is essential for many organs, including the development of the brain and the immune system (18).

Too little choline intake during pregnancy can increase the risk of neural tube defects and possibly lead to weaker development of certain brain functions (19).

A single whole egg contains about 113 mg of choline, which is ¼ of the recommended daily allowance for pregnant women (450 mg) (20).

6. Broccoli and green leafy vegetables:

Broccoli and green leafy vegetables, such as kale, kale, kale and spinach, contain many nutrients that pregnant women need:

fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folic acid and potassium.

They are also very rich in antioxidants and strengthen the immune system and digestion (21).

Because of their high fiber content, these vegetables can also help prevent constipation, which you may experience, since it is a very common phenomenon in pregnant women (22)!

7. Lean meat:

Beef, pork and chicken are great sources of good quality protein.

Beef and pork are also rich in iron, choline, and vitamin B – which you should consume in higher amounts during pregnancy.

You also need to consume more iron, as your blood volume increases. This is particularly important during the third trimester of pregnancy (23).

It can be difficult to cover your extra iron needs only with food, especially since many pregnant women develop an aversion to meat (24).

However, for those who can, eating red meat regularly will be very effective in increasing your iron levels and preventing anemia.

To improve the absorption of iron during meals, it is also advisable to eat foods rich in vitamin C, such as citrus fruits and peppers.

8. Red fruits:

The berries and red fruits (raspberries, blackberries, blueberries, currants …) are filled with water, healthy carbohydrates, vitamin C, antioxidants and fiber.

Benefits of red fruits during pregnancy

The type of antioxidants they contain, anthocyanins, neutralize free radicals in the body and prevent the onset of several diseases: cancer, cardiovascular disease and chronic disease (25).

In addition, the berries have a relatively low glycemic index, so they should not cause large spikes in your blood sugar.

Red berries are therefore an excellent snack, as they contain both water and fiber. They provide lots of flavors and nutrients, but with relatively few calories.

9. Whole grains:

Eating whole grains (whole rice, oats, barley, quinoa, etc.) can help meet the increased calorie needs that come with pregnancy, especially during the second and third trimesters.

Unlike refined grains, whole seeds are rich in fiber and vitamins.

Research shows that regular consumption of whole grain foods can reduce the risk of heart disease, certain types of cancer, the development of type 2 diabetes, and can also help lose weight ( 26).

Finally, whole grains are generally rich in B vitamins, fiber and magnesium. All of these nutrients are often lacking in the diet of pregnant women (27).

10. Lawyers:

Avocados contain high amounts of monounsaturated fatty acids, fiber, folic acid, vitamin K, C and E, copper and potassium.

Because of their high content of healthy fats, folic acid and potassium, avocados are especially good for pregnant women.

Healthy fats help build the skin, brain and tissues of the fetus, and folic acid can help prevent neural tube defects (28).

Potassium can also help relieve leg cramps, a side effect of pregnancy that is very unpleasant for some women.

11. Dried fruits:

Dried fruits are generally rich in calories, fiber and various vitamins and minerals.

A whole dried fruit contains the same amount of nutrients as fresh fruit, just without water and in a reduced form.

Therefore, one serving of dried fruit can provide you with a large percentage of the recommended intake of vitamins and minerals, including folic acid, iron, and potassium.

Prunes are very rich in fiber, potassium, vitamin K and sorbitol. They are natural laxatives, and can be very helpful in relieving the constipation that many of you experience during pregnancy.

Dates are rich in fiber, potassium and iron. A clinical study has shown that in addition to being very rich in nutrients, dates can help dilate the cervix and trigger childbirth ( see my letter on this subject ) .

Be careful however to limit yourself to 4 to 5 dried fruits per day, because they contain high amounts of natural sugar. Also be sure to avoid candied fruit, which contains even more sugar.

12. Water:

During pregnancy, the blood volume increases up to 1.5 liters. Therefore, it is important to stay well hydrated (29).

The fetus usually gets everything it needs, but if you don’t increase your water intake, you can become dehydrated.

Symptoms of mild dehydration include headache, more anxiety, tiredness, bad mood, and small memory loss (30).

In addition, increasing water consumption can help relieve constipation and reduce the risk of urinary tract infections, which are common during pregnancy (31).

You should drink about 1 to 2 liters of water a day. Just keep in mind that you also get water from other foods and drinks, like fruits, vegetables, coffee, and tea.

Generally, you should always drink water when you are thirsty, and drink until you have quenched your thirst.

I hope this list of foods made you want to have a healthy pregnancy full of good foods. If you want to go further and discover all the best food and the nutrition and health reflexes to adopt for nine months.

How to maintain and take care of dry skin? We give you in this article all our remedies and tips for taking care of this very special skin type.

How do you know if you have dry skin?

Dry skin is characterized by a feeling of discomfort. Your skin feels tight, especially after you are washed. It lacks flexibility and seems rough to you.

Dry skin is also visible to the naked eye: your wrinkles are more conspicuous and the skin can “peel off” on the driest areas.

You have dry skin if you feel an immediate relief when you apply a cream or oil.

Causes and consequences of dry skin

On the surface of the skin is the hydrolipidic film: it is a protective layer composed of fatty substances and water. The fatty substances come from sebum while the water comes from sweat.

This film is precious, it must be taken care of and preserved. A healthy hydrolipidic film is synonymous with beautiful skin.

Dry skin is the consequence of the hydrolipidic film which has deteriorated: it lets the water present in the skin evaporate in an accelerated way, and the skin dries up.

What are the causes?

Genetics: some hydrolipidic films are “healthier” than others

Lack of water: you don’t drink enough water

A climate that is too cold or too dry: the drier the air, the more it absorbs moisture from the skin (this is why the skin is drier in winter)

Exposure to wind or sun

Baths or showers with very hot water

The use of overly aggressive products (soaps, makeup removers, etc.)

Age: over time, the sebaceous glands work less and produce less sebum

Beauty routine for dry skin

Here we offer a simple, natural and particularly effective routine for nourishing dry skin over the long term.

Two things to remember when you have dry skin:

Do not use aggressive products, which contain sulfates or alcohol

Vegetable oils are your best friends: you can use them all, even the most comedogenic. Oils are THE favorite and 100% natural care for dry skin

Make-up removal

Dry skin can be removed with oil or milk. Do not use a “purifying” or “cleansing” gel that contains sulfates, alcohol or surfactants.

The must? A cleansing oil that contains no perfume or essential oils.

Dry skin needs gentle care, without additives, with the rawest natural ingredients possible.

Tonic

When you wake up in the morning, don’t clean dry skin!

Indeed a cleaning or a morning make-up would damage the hydrolipidic film which was reconstituted during the night.

Wake up the skin with a hydrosol or a mist, composed only of floral waters (without preservative or alcohol!).

We recommend our Botanical Mist, back in stock at the end of the week.

The oils

Vegetable oil is THE treatment of choice for dry skin.

It’s simple, with dry skin, you can afford it.

In winter, opt for our richest Botanical Oils, such as Plum, Sweet Almond or Borage.

In summer, you can opt for finer oils like Hazelnut or Mirabelle.

Our vitamin serum will be the loyal ally of your skin throughout the year.

Cream (if needed)

In winter, if you have particularly dehydrated skin, you may find that an oil is not enough to nourish the skin all day.

Our advice, from December to the end of February: apply an oil or our serum, then apply a small amount of cream (100% natural and without controversial ingredients).

This shield should be enough to nourish and enhance your skin during the day.

Food

We often tell you, beautiful skin also requires good nutrition.

Dry skin lacks water and “good fats”.

So turn to vegetables with “good fat” like avocado, or water-soaked, like cucumber.

Once a week, eat salmon, sardines or mackerel.

Finally to taste, turn to oilseeds such as nuts, hazelnuts or almonds (they also are sources of “good fats”).

First cold pressed vegetable oils are also very effective. Remember to season your dishes with olive oil, rapeseed, or camelina. Treat yourself while these oils are organic, French, and cold pressed!

4 tips for staying healthy while traveling

A few gestures are enough to avoid many problems while traveling. Protect your health by planning the right medications, taking preventative measures on the plane, monitoring your food, and keeping a number close at hand.

Summary to stay healthy while travelling

Prepare yourselves
Walk on the plane
Protect transit
Stay connected

Traveling can have negative health consequences. The fact of flying and discover a new country makes us vulnerable to all kinds of diseases and injuries. It is therefore very important to be vigilant. Before your next trip, consider following these tips to stay in top shape.

Prepare yourselves

Depending on where you travel, access to over-the-counter medications you usually take may vary, and local laws and regulations make it even more difficult. Prepare a supply of basic medicines, especially those that require a prescription. In addition to the medications you take regularly, it is recommended that you take pain relievers, diarrhea medication and, if necessary, depending on your destination and medical history, antibiotics. Talk to your doctor about any vaccinations you need before your trip, and anything else you may need.

Walk on the plane

During your flight, try to get up, stretch, and walk the aisle at least every two hours. Sitting for long periods of time increases the risk of deep vein thrombosis, a blood clot that forms in the legs when there is stagnant circulation. Simple calf or leg stretches that you can do while seated can also help. The stockings are useful for stimulating the circulation of the feet and calves. Also remember to drink lots of water to hydrate yourself and avoid headaches, and avoid alcohol, which acts as a diuretic.

Protect transit

The diarrhea is unfortunately a common disease among travelers who take unnecessary risks when it comes to food sold in the street, local produce and other foods that have not been prepared or handled properly. Doctor Douglas Kaiden, quoted by the New York Times, advises to eat only cooked vegetables and peeled fruits served in establishments that you trust. This does not mean that you should avoid street food or local products altogether, but just make sure everything you eat is washed and prepared by watching the cooks at the stand. The constipationis also common during travel. Avoid it by drinking lots of water and eating a diet rich in fiber. A glass of prune juice can also help.

Stay connected

It is important to be able to reach your doctor at all times. Save the number as a favorite on your phone, and write it down on a piece of paper in case your battery is fickle. A simple advice from him can save you many problems.

5 effects of lack of sleep on your health

We all know that lack of sleep is bad for your health. We love to sleep and yet reasons that do not always depend on our will prevent us from getting enough sleep. However, this lack has real impacts on health. Some may be obvious, others unsuspected,

Here is a list of the 5 concrete effects that lack of sleep can have on your body.

Decreased libido

If the drop in libido can still be linked to a thousand different factors, lack of sleep is one of the most important. Especially in humans! In fact, when it lacks sleep, the body produces less testosterone and causes a drop in desire. And more generally, if your body is too tired, the desire no longer follows. Have a good nights sleep and off you go! Of course, if the problem persists, do not hesitate to consult a doctor or a psychologist as this could result from a more complex concern.

Difficulty memorizing

Lack of sleep also has an impact on memory. The less you sleep, the less your brain can rest and recover from your day. And of course, the less you sleep, the less you will be able to remember where you could have put your keys that were there BUT IF right there on the coffee table. So certainly, it has been proven that coffee helps slightly to erase these small memory losses, but the latter causes more negative effects than positive.

One solution: more sleep, less screen, a drop of lavender essential oil on your wrists and in bed!

Dry eye

It is well known that sleep helps the body recover overnight. It is also valid for the eyes! By depriving your body of the sleep it needs, your eyes are directly affected. During the day, your vision may blur. But the lack of hydration and rest can especially cause itching, redness and dryness. Especially if you spent a little too much time on your smartphone before bed! If this dryness can be relieved by suitable drops like those of everclear, it remains the symptom of a more general problem. So we grab the snake by the tail and leave the phone a few hours before bedtime! It is by pampering your eyes that you gain precious hours of sleep.

Mood changes

There are those “morning steps” who get up every day with the left foot, but bad temper aside, lack of sleep has a real impact on morale. Beyond a simple grumpy state of mind, mood changes can be numerous … and even worsen your fatigue.

In the most severe cases, some people may even show signs of depression, anxiety or paranoia. Do not hesitate to go see a doctor if you realize that fatigue has too great an impact on your health.

Weakened immune system

The more tired we are, the less the body can defend itself from various attacks. Lack of sleep decreases the activity of white blood cells and antibodies, which makes your immune system much more vulnerable to all kinds of viruses and other diseases. It is also more difficult for your body to recognize various enemies when it is lacking in rest. This is how infections can start. To remedy this, no secret: green tea, fruit and vegetables regularly, physical activity and … rest!

And since nothing is as simple as simply “sleeping” to remedy the lack of rest, talk to your doctor to make sure that this fatigue is not linked to a more serious problem!

Some of you will ask yourself the question: why is yoga more effective as a weight loss exercise program than other forms of exercise – like aerobics for example?

weight loss yoga Likewise, many people do not know that the benefits of yoga are not just for the body, but also for the soul and spirit, since yoga is one of the most gentle and relaxing ways to exercise in the goal of losing weight.

YOGA FOR WEIGHT LOSS IS A REALITY

It is probably for this reason that more and more people are turning to the practice of yoga for weight loss and achieving peace of mind. Also, if you are confused and wondering if yoga can help you lose weight, I will say yes.

Let’s discover together below the different ways in which yoga can not only help you stay fit but also make you lose weight and burn calories.

YOGA POSTURES FOR WEIGHT LOSS.

To gently get rid of this unsightly excess fat in your body, nothing better than yoga postures, because it is one of the best ways to lose weight. You’ve probably heard of “power yoga”, one of the most common and effective forms of yoga for weight loss. However, there are other forms of yoga that can be practiced in order to burn fat and chisel a perfect body. By assimilating and practicing the yoga postures – also called asana – which are described below, you will have the answer to the question that worries you: can I lose weight through yoga?

Ardha Sarvangasana

Ardha sarvanagasana is also known as the candle posture. This full body posture, or asana, is very effective in losing weight around the belly. In addition, it regenerates the whole body and improves the functioning of the thyroid. Let’s see now, step by step, how to practice ardha sarvanagasana.

Instructions

Lie on your back with your hands on your lower back so that they support you when you lift your legs up in the air; keep your forearms and elbows on the floor.

If this posture is performed correctly, you will feel the weight of your body resting on your shoulders and on the middle and lower parts of the back. Also note that you will have to feel pressure on the neck, otherwise it means that the posture is poorly performed.

Once in position, breathe slowly for 5-10 minutes without moving.

When you return to the starting position, your legs should remain straight; bring them back slowly.

As you practice, gradually increase the length of time you stay by candlelight.

NB: although ardha sarvangasana is a very effective posture for losing weight, it should not be undertaken by people with heavy hips, because the whole weight of the body rests on the shoulders; similarly, this posture is not recommended for people with lower back problems, ankylosing spondylitis, blocked sinuses, inflammation of the throat and hypertension.

Bhujangasan

Also known as the cobra, this posture helps to tone the buttocks, while stretching and strengthening the abdominal muscles, spinal cord, shoulders and also the chest. Bhujangasan is one of the elements of surya namaskar – also called sun salutation. Now, let’s see how to undertake this asana.

Instructions

Lie on your stomach with your forehead, chin and chest on the floor. The tips of your feet should also touch the ground.

Place your arms parallel alongside your body, palms placed against your torso.

Start by breathing in gently and, while inhaling, slowly lift your upper body, including your head and chest; stretch back as far as you can without hurting yourself.

While maintaining this position, position your chest and head forward.

Maintain this posture until it becomes uncomfortable before returning to the starting position by exhaling gently and bringing your upper part of the body back to the ground.

NB: pregnant women should not try to do this yoga exercise; it is also not recommended for people with intestinal tuberculosis, hernia, ulcers and hyperthyroidism.

Bikram yoga

Loss-weight yogaBikram yoga is practiced by a large number of famous stars and athletes and it helps to lose weight by burning excess fat around the waist and elsewhere. It can replace cardiovascular or fitness exercises because its results are more or less the same – on the other hand, bikram yoga offers a less rigid weight loss program.

It is difficult to give a step-by-step explanation of bikram yoga for beginners as it consists of 26 different postures and it should only be done under the supervision of a yoga instructor or a qualified practitioner.

Try it with a professional and you will have the answer to your question: can yoga help me lose weight?

In addition to those described above, ashtanga yoga and hatha yoga exercises are also two very good programs for losing the fat and love handles that you want to get rid of.

I hope that with what you have learned from yoga, and in particular the benefits brought by the different yoga postures mentioned in the article, you too will want to practice yoga.

Almost one in three teens have back pain and the frequency of back pain in children and teens is increasing. Research indicates that the improper use of the backpack is one of the causes and is responsible for poor postural habits that lead, among other things, to deformation of the spine.

This article recalls the importance of preventing back pain that can cause backpacks, especially in children under 16 years of age.

Parents and stakeholders, be attentive!

To avoid the harmful consequences that an overweight or ill-fitting school bag can cause, parents and school workers should be alert to the slightest signs of discomfort. If the child complains of pain or leans forwards or backwards while carrying his bag, if he uses his hands to carry his bag on his back or if his gait seems laborious, it is likely that her bag is too heavy or ill-adjusted.

You should take action if you notice that the child’s backpack is:

Too heavy
Too big
Too long
Poorly adjusted
Poorly filled
Worn over one shoulder

It is therefore important to adjust the backpack adequately in order to prevent the spine from positioning too far forward, backward or sideways, to strain the back, shoulder and back muscles. neck as well as causing pain.

While growing, the child’s body should not be subjected to stress that could affect it in the long term.

Back pain and backpack: good reflexes

Observing simple rules helps prevent back pain when using a backpack. Here are a few tips:

Choose a bag with a padded back, the width of the child’s back, with wide shoulder straps and narrower under the arms as well as multiple pockets to distribute the weight of the objects.

Place the heaviest objects close to the body, in the center of the bag, and pointed objects outwards to avoid pressure points.

Adjust the length of the straps to prevent the bag from coming down on the buttocks.

Check the weight of the bag. Once charged, it should not weigh more than 10% to 15% of the child’s weight .

Backache and backpack: weight

If despite these recommendations, your child has back pain after a few months and you have difficulty reducing the weight of the backpack, why not choose a backpack with wheels that he could use from time to time?

Simple instructions to remind your child from time to time

Attach the waist belt of the bag so that the weight rests on his hips and not on his shoulders.

Never carry your bag on one shoulder or across the body.

Do not attach your lunch box to the backpack. Advise him to hold it in his hand.

Sort your backpack entirely to get rid of unnecessary papers or objects that it accumulates over the days.

Does your child complain of constant back pain?

If however your child’s back pain persists, if he has neck or shoulder pain, a consultation with a physiotherapy professional practicing in pediatrics would be appropriate. He will be able to identify possible sources of the problem and prevent future problems from arising.

During the first visit, the professional will assess your child’s mobility, muscle strength and postural habits and will check for the possibility of a growth-related abnormality (for example: scoliosis ). Depending on the results of the assessment, he will give you advice and easy exercises, suitable for the child. The frequency of physiotherapy follow-ups will be determined according to the child’s condition and needs.