Health News
Les 3 phases de la ménopause : symptômes et solutions clés
Comprendre la ménopause en 3 phases : préménopause, ménopause, postménopause. Symptômes, changements et conseils pour une transition sereine.
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Techniques de respiration pour mieux gérer la douleur
Apprenez 4 techniques de respiration simples pour gérer efficacement la douleur, réduire le stress et favoriser la relaxation : profonde, 4-7-8, alternée et cohérence cardiaque.
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Tourmaline noire : vertus, usages et conseils d'entretien
La tourmaline noire protège contre les énergies négatives, apaise le stress et équilibre les émotions. Découvrez ses bienfaits, usages et conseils d'entretien.
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How to relieve the lump in the stomach due to stress?
Stomach pain due to stress is a psychosomatic symptom. Discover practical tips, breathing exercises and relaxation techniques to soothe this discomfort.
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The Effects of Tai Chi on Stress and Anxiety
Have you ever heard of Tai Chi? It is a Chinese discipline in which movements are performed that are both fluid and harmonious, in series and in a slow and thoughtful manner. Although it was originally a martial art, Tai Chi is now practiced for its health benefits, particularly on stress and anxiety. Want to know more about it? Here is our article on the effects of Tai Chi on stress and anxiety! Understanding Stress and Anxiety What are the health consequences of stress and anxiety? It is no longer a secret to anyone, but stress and anxiety can have psychological effects, but not only . Indeed, the following can also be impacted: digestive health (irritations, ulcers), the cardiovascular system (more risk of being affected by heart disease), the immune system (weaker natural defenses). In addition, those who suffer from chronic anxiety find it difficult to maintain a satisfactory quality of life . And this can subsequently lead to various mood disorders (including depression, for example). What are traditional approaches to stress management? As stress has developed in more and more people, so have the approaches to manage it as best as possible. Some of the most common methods today include relaxation and breathing exercises , cognitive behavioral therapies , mindfulness meditation , sports (such as Tai Chi) and drug therapies . However, while these approaches may be effective for some, they are not always suitable for everyone. Tai Chi, an ancestral practice for mental health History and development of Tai Chi Tai Chi has its origins in Taoist philosophy and Chinese martial arts . It is a discipline inspired by energetic principles and the search for balance between Yin (the passive principle) and Yang (the active principle) . And while there are different styles today, Tai Chi is still renowned for its therapeutic benefits. Ultimately, it is much more than just exercises; it is a real method for calming the body and mind (and thus better understanding stress and anxiety). The Fundamental Principles of Tai Chi As in many physical activities, Tai Chi is based on fundamental principles, which are: Slow and harmonious movement : this involves using continuous and fluid movements, as in a dance. Each movement is precise, while being skillfully linked to the previous one. Which ultimately forms a sequence that promotes a connection between the body and the mind. These movements gently engage the muscles, improve coordination and release accumulated tension. Controlled breathing : Deep, conscious breathing is essential in the practice of Tai Chi. Indeed, this technique encourages relaxation of the nervous system, reduces cortisol levels (the stress hormone) and improves blood oxygenation. By breathing deeply and synchronizing the breath with the movement, we seek a state of inner calm. Meditation : While performing the various Tai Chi movements, the mind focuses on the movement and breathing, creating a state of active meditation. This state helps to calm negative thoughts and mental ruminations, which are often the cause of anxiety. Meditation also improves resilience in the face of the challenges of daily life. The Effects of Tai Chi on Stress and Anxiety An impact on the nervous system In everyday life, and for a large part of the day, the human body is in a state of alert. But when we practice Tai Chi, then the body goes into a state of rest . This can then result in a slowing of the heart rate, a decrease in blood pressure, a reduction in cortisol levels: a whole combo promoting a real relaxation of the body . And several studies prove that this regulation of the nervous system is greatly beneficial for people suffering from chronic anxiety. Improved sleep and recovery Tai Chi also has an impact on the quality of sleep . Indeed, it is not uncommon for stress and anxiety to be often associated with sleep disorders of all kinds (difficulty falling asleep, insomnia, nighttime awakenings). So, by relaxing the mind and body, Tai Chi is a practice that helps facilitate falling asleep and a deeper, therefore more restorative sleep (both physical and mental). A focus on the present To practice Tai Chi, participants are asked to pay the greatest possible attention to each movement performed . Concentrating fully on each movement helps to reduce the space that negative thoughts can occupy, to improve self-perception, and finally to connect intimately with the present moment. Thus, this concentration on the present results in a reduction of anxiety , which is then generally based on worries related to the past or the future. Why and how to integrate Tai Chi into an active lifestyle? Some recommendations for starting Tai Chi As mentioned earlier in this article, there are several styles of Tai Chi , each with its own specificities. For example, the Yang style is the most practiced and is ideal for beginners, while the Chen style offers more dynamic movements. And for people wishing to focus on relaxation and stress management, styles like Wu are recommended, as they favor slow and gentle movements. In addition, it is possible to practice Tai Chi alone or in a group , depending on each person's preference. Group classes offer a structured setting, collective encouragement, and the opportunity to learn from more experienced people. And for those who prefer a more personal and flexible experience, solo practice allows you to go at your own pace. Practical tips to maximize the benefits To maximize the beneficial effects of Tai Chi, here are some tips generally given to people who wish to start this practice: Practice regularly : As with anything, you need to practice regularly to see visible results (e.g. 15-30 minutes a day). Create a suitable space : As with meditation, it is essential to find a quiet place, without distractions, to practice Tai Chi in complete tranquility. Wear comfortable clothing : Indeed, loose and comfortable clothing facilitates movement and improves the experience. Conclusion In conclusion, we can say that Tai Chi offers a gentle and effective approach to reducing stress and anxiety. Thanks to its fluid movements, controlled breathing and meditative dimension, it allows you to find both mental and physical balance. To do this, you must, of course, find the style that suits each person and practice regularly, in an appropriate space and with suitable clothing. So, are you ready to get started?
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The worst advice when you have acne
It's easy to believe that sunscreen clogs pores and makes acne worse. In reality, it's not the sunscreen itself that causes problems, but rather the type of product used. Choosing a non-comedogenic sunscreen can really make a difference. These special formulas are designed not to clog pores and are often lightweight in texture.
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Movement therapy (dance therapy)
Movement therapy, also known as dance therapy, is a therapeutic method that uses dance and movement to improve physical, emotional and social well-being. It is therefore an increasingly popular healing practice these days. So, what is movement therapy? What are its benefits? Let yourself be guided and discover more about the subject in this article! Learn more about movement therapy What is movement therapy? Emerging in the 1940s, movement therapy or dance therapy is a method that uses movement to stimulate mental, emotional and physical well-being . During a therapy session, the therapist will use various movements that he or she deems appropriate to the needs of the participants. The goal here is for them to express their emotions , have a better image of their own body and explore possibilities to connect with themselves and others . All in an area where participants feel confident and free to develop their full potential without judgment. What distinguishes this therapy from other forms of body therapies? Dance therapy involves spontaneity and authenticity , it does not follow predefined patterns as is generally the case with classical dance classes or other body therapies (yoga, tai chi). Here, the health professional adapts the sessions according to the needs of each participant in order to best support them. And above all, dance therapy does not aim for the perfection of movements , but rather the ability to express each gesture. The emphasis is on body dialogue: each person is encouraged to express themselves freely, as they wish. What are the goals of movement therapy? Dance therapy is associated with various objectives, which can of course vary depending on the person and the situation. The main objectives of this practice include: Emotional well-being : reducing stress, managing difficult emotions, promoting letting go and self-expression. Developing body awareness : improving perception of one's body, posture and relationship to space. Mental health support : improving the management of anxiety and depressive disorders, strengthening resilience to life events. Social connection : helping to create interpersonal connections, escape social isolation and establish relationships based on trust. The Basics of Dance Therapy Movement as the universal language of the body It's no secret that the body often speaks louder than words. Indeed, each gesture or posture means something , reflects a state of mind, expresses an emotion. And dance therapy draws on this fact to allow participants to communicate without having to say words . The movements chosen by participants can allow them to express emotions that can be difficult to put into words: joy, love, sadness, fear, anger for example. In addition, gestures can also be used to develop communication with others . The Mind-Body Connection Many scientific studies have shown that the body and mind are deeply linked . A typical (and rather topical) example is that of stress: this emotion can indeed translate into physical pain, while moving can have a calming effect on the mind. Thus, movement therapy facilitates the exploration of emotions, sensations, memories . Which allows for a more in-depth awareness of oneself. During a dance therapy session, for example, we can find breathing exercises synchronized with the movement, with the aim of reducing tension and encouraging relaxation of the body (and mind). Theoretical bases Movement therapy has its roots in several different disciplines . First, it can be said to be inspired by psychology , with the aim of understanding the link between behavior and movement. In addition, neuroscience explains how the brain reacts to movement: by releasing endorphins, which improve mood and reduce stress. Finally, dance therapy also draws on somatic theories , which focus on how trauma is recorded in the body and how movement can release it. The benefits of dance therapy Physical benefits Dance therapy has a positive impact on physical health above all. This is reflected in the following elements: Improved coordination and motor skills : Participants work on their balance, flexibility and endurance, which can be beneficial in rehabilitation settings. Muscle strengthening : the movements practiced, even those that seem simple, work the muscles, which helps to tone them. Better management of chronic pain : Regular and adapted movement can help reduce certain chronic pains by promoting blood circulation and releasing tension. Psychological benefits In addition, dance therapy is also recognized for its positive effect on mental health. And this includes: Reduced anxiety and stress : Repetitive movements, accompanied by music, can induce a state of deep relaxation. A boost in self-confidence : moving freely, without judgment, helps you accept yourself as you are and builds your self-esteem. Better expression of emotions : it offers a unique way to express emotions that we cannot verbalize, thus facilitating the management of trauma or difficult memories. Social effects Finally, dance therapy also helps foster socialization and connection . Indeed, group movement therapy sessions offer participants a means and an opportune time to build relationships , learn to communicate through movement, and develop trust. And it should also be mentioned that group interactions can be a way to help isolated or introverted people create a space for themselves and strengthen their social network. How to access dance therapy? Qualifications of dance therapists Therapists specializing in this type of practice must have solid training in dance and psychology . These people follow specific training courses in order to subsequently offer their clients professional support. They must also be trained in such a way as to be able to work with different audiences , ranging from children to adults, and with more or less complex pathologies. So, take the time to check the qualifications of the therapist you are considering, as well as their experience and reviews of their methods. It is essential that you feel comfortable and confident with the professional you choose. Where to find sessions? Dance therapy sessions can be accessed in a variety of locations . These include hospitals, rehabilitation centers, wellness centers, private practices (and even online practices). In addition, it is not impossible that some associations and community groups offer free or low-cost sessions, depending on the city. Conclusion In conclusion, dance can be much more than just an artistic and physical activity. Indeed, dance therapy proves that it is also a tool for transformation, liberation and reconnection. Thus, you understand that movement can be a true carrier of healing for the body, mind and soul. So, if you are looking for a different way to find balance, why not try dance therapy?
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Why Do Your Nails Break? Causes and Natural Solutions
Your nails, although often neglected, play a crucial role in our daily lives. They reflect not only your personal hygiene, but also your general health. However, it happens that they become fragile and break without really understanding why. You can offer a temporary solution to strengthen your nails with a nail hardener polish , it is essential to understand the root causes. So, what are the reasons for this fragility? And above all, how to remedy it naturally? Understanding the structure of the nail to better protect it Before you dive into nail care, it's essential to understand the structure of your nails. Composed primarily of keratin, a fibrous, sulfur-rich protein, they're divided into several key parts: the root, which is located under the skin and initiates nail growth; the body, the visible part that protects the tips of your fingers; and the lunula, the small, whitish, crescent-shaped area at the base of the nail. By understanding these components, you can better protect your nails by adopting appropriate care. For example, avoiding harsh chemicals and filing your nails properly will help keep your nails strong and healthy. Also, limit mechanical impacts such as repetitive tapping or excessive use of manicure. Finally, don't neglect protecting your cuticles, the little skins that line your nails. They play a crucial role in forming a barrier against infections. Moisturize them regularly to prevent them from drying out and tearing, thus providing additional reinforcement to your nails. Your Nails' Enemies: Habits to Avoid For starters, while applying nail polish can make your hands look beautiful, if you're not careful, it can also make your nails more fragile in the long run. The chemicals in some harsh polishes and removers tend to dry out your nails, making them more likely to break. Then, aggressive manicures should also be avoided. Indeed, the continuous use of metal files or intensive polishing can damage the delicate surface of the nails. Opt for a glass or cardboard file, and be careful not to overdo the filing sessions. Beyond manicure sessions, excessive contact with water is another silent but devastating player. When your nails are constantly exposed to water, they absorb it and become weak. That’s why it’s essential to wear gloves when doing household chores that involve water. Frequent use of false nails or extensions can also put undue pressure on your natural nails. Wearing them too often can harm their health and create a state of continuous fragility. Finally, don't forget the hidden but real impact of certain aspects of your lifestyle. Lack of sleep, stress, and an unbalanced diet all contribute to the process of weakening nails. It is therefore crucial to ensure a healthy lifestyle to support the beauty and strength of your nails. Nutritional deficiencies: when your nails sound the alarm Your nails are true messengers of your overall health. When they become brittle, split, or ridged, they may be trying to signal that your diet is lacking certain essential nutrients. An iron deficiency, for example, can result in brittle nails—a sign that shouldn't be ignored, as it's often linked to anemia. The role of minerals: In addition, magnesium, zinc and calcium deficiencies can also affect the strength of your nails. Magnesium helps prevent splitting, zinc is crucial for their growth and calcium for their hardness. It is therefore wise to check if your diet includes enough of these minerals. Vitamins to the rescue: Vitamins B and C also play a vital role. A biotin deficiency, for example, can lead to thin and brittle nails. While vitamin C, which is necessary for the production of collagen, ensures the elasticity and strength of the nails. If your nails seem weaker than usual, take a closer look at your plate and make sure it is rich and varied. Finally, it may be relevant to consider a course of specialized food supplements, to manage these occasional deficiencies. However, a consultation with a health professional is always recommended before starting such an approach. Grandma's Secrets for Healthy Nails Our grandmothers always had a trick on hand to take care of our nails. These time-tested methods combine simplicity and effectiveness thanks to natural ingredients that are often found in our kitchens. Olive oil is one of those forgotten treasures. It is renowned for its moisturizing and nourishing properties. Simply soak your fingertips in a small bowl of warm olive oil for ten to fifteen minutes, once or twice a week. This bath will strengthen your nails and soften your cuticles. Next, consider lemon juice , a great ally for whitening and revitalizing your nails. Mix a tablespoon of lemon juice with a tablespoon of baking soda to form a paste. Apply it to your nails, massaging gently, let it sit for a few minutes, then rinse thoroughly. This treatment also offers a double action by removing stains. Let's not forget castor oil , often used to strengthen and accelerate hair growth, it works wonders on nails. Before going to bed, apply a few drops to each of your nails and massage gently for complete absorption. For best results, repeat this ritual regularly. Finally, explore the virtues of . Its antifungal and strengthening properties can prevent the development of brittleness. Gently rub a piece of garlic on your nails or dip them in a homemade concoction of crushed garlic and oil. These simple tips are not only economical, but they also offer you a wellness break at home. By integrating these grandmother's secrets into your routine, you will restore strength and vitality to your nails naturally. Hydration: Your Secret Weapon Against Brittle Nails Moisturizing is more than just adding cream. Think of your nails like plants; without a consistent supply of moisture, they become dry and brittle. By incorporating a few simple yet effective steps into your daily routine, you can transform your dehydrated nails into a showcase of health and strength. Oil is your friend: Every night, take a few minutes to massage your nails with a nourishing oil, such as sweet almond oil or jojoba oil. These natural oils not only deeply hydrate the keratin in your nails, but also strengthen their flexibility and prevent them from splitting. Don't underestimate the power of external hydration! Regularly using a moisturizer specifically designed for nails and cuticles can make a big difference. Choose a formula enriched with vitamins E and B5 to promote the growth and strength of your nails. Finally, don’t forget that hydration starts from the inside out. Drink enough water every day to keep your body hydrated, because hydrated nails start with a hydrated body. By following these tips, you’ll discover that hydration can truly be your secret weapon for strong, healthy nails. Foods rich in biotin: boost the growth of your nails Biotin plays a vital role in strengthening and growing nails. This B vitamin, also known as vitamin B8 or H, is essential for maintaining the health of your nails. But where can you find it? Include foods such as eggs, almonds, spinach, and avocados in your diet. The latter are not only tasty but also particularly rich in biotin. For those looking for a natural approach, brewer's yeast is a great ally. Not only does it contain a healthy dose of biotin, but it also provides other essential nutrients that benefit your nails. Dietary supplements can also be a solution, especially if you have trouble getting enough biotin from your diet alone. However, be sure to choose a quality product, ideally enriched with zinc and vitamin B6 to maximize the beneficial effects on your nails. So adopt a varied and balanced diet to pamper your nails from the inside. This way, they will not only be stronger but also apparently more resistant to daily wear and tear. Conclusion Taking care of your nails is not just about aesthetics, it’s also about overall health. By understanding the causes of brittle nails and incorporating natural solutions into your daily routine, you can strengthen your nails and prevent future damage. Whether it’s adjusting your diet, adopting a rigorous nail care routine, or avoiding certain harmful habits, every little change can make a big difference. So, take the time to pamper your nails and enjoy perfectly healthy hands.
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Make your own lip balm
In recent years, natural cosmetics have gained a lot of popularity. More and more of us are opting for healthier and more environmentally friendly alternatives. And some even go so far as to make their own cosmetic products. For example, do you want to make your own natural lip balm yourself? Say no more, here are some tips and ideas in this article! The Benefits of Natural Lip Balm Natural ingredients and their benefits Like many beauty and care products, there are now a variety of industrial lip balms that can be easily found in supermarkets, for example. However, these are generally composed of chemical substances, which can be irritating or drying in the long term. This is why it is highly recommended to choose natural ingredients for a gentler and more beneficial approach for the lips. Among them, there are in particular: Vegetable oils (coconut oil, sweet almond oil, jojoba oil): in essential fatty acids, they nourish and deeply hydrate the delicate skin of the lips. Vegetable butters (shea butter, cocoa butter): known for their restorative and protective properties, they penetrate the skin deeply and help combat chapping. Beeswax : in addition to giving a solid consistency to the balm, it protects against external aggressions (wind, cold). The wax creates a waterproof barrier while allowing the skin to breathe. By using natural ingredients, you provide precise and quality care to your lips, without exposing them to potentially harmful products found in many commercial lip balms. Savings compared to commercial products While making your own lip balm may initially seem quite expensive due to the quality products that must be purchased for this, you will see that you will actually save money . Indeed, making your own product means making an initial investment in ingredients that are completely reusable in other preparations (cosmetics in particular). And if you opt for bulk purchasing, there too, you can considerably reduce the cost per unit produced of your lip balm. And this is better than buying a lip balm, which can be expensive only because it is produced by a reputable brand or contains specific ingredients. Total control of ingredients In addition, making your own lip balm allows you to know exactly what is being applied to your skin. And so, you have all the time you need to adapt the ingredients to your personal needs. For example, for sensitive skin , essential oils or dyes are not recommended, in order to limit the risk of irritation. While for very dry lips , it is generally recommended to increase the proportion of butters or rich oils. And if you want to personalize the aroma of your homemade natural lip balm, you can use essential oils or natural extracts (vanilla for example). Enough to bring even more of your personal touch to your lip balm! A reduction in the ecological footprint Finally, if you are here, you are probably aware that making your own lip balm is part of an ecological approach . Indeed, the cosmetics industry is often criticized for its plastic packaging, the pollution associated with production and ingredients of synthetic origin. Whereas by creating your own products, you choose organic ingredients or those from sustainable sources . You also potentially support local or ethical producers . And finally, you limit your waste , especially if you opt for reusable containers. The basic recipe for a natural lip balm The necessary ingredients To make this basic recipe for a simple, but effective natural lip balm, you will need the following ingredients: 2 tablespoons beeswax (or vegan wax) 2 tablespoons of shea or cocoa butter 2 tablespoons coconut oil A few drops of vitamin E (optional) 5 to 10 drops of essential oil (optional) Preparation steps Melt the wax and butters in a bain-marie very gently, to avoid overheating. Once the wax and butter are melted, add the coconut oil or other vegetable oils of your choice. Then, mix until you get a smooth texture. Remove the mixture from the heat and add, if desired, the optional ingredients previously decided (vitamin, essential oils). Then mix everything well to ensure even distribution. All you have to do is transfer the still liquid mixture into small jars or lip balm tubes . Let it cool completely at room temperature before closing the containers. Your lip balm will keep for several months in a cool, dry place. A recipe for lip balm with honey and olive oil The necessary ingredients For this honey and olive oil lip balm recipe you will need: 1 tablespoon beeswax (or candelilla wax for a vegan version) 1 tablespoon of shea or cocoa butter 1 tablespoon extra virgin olive oil 1 teaspoon of honey A few drops of vitamin E (optional, to extend shelf life) 3 to 5 drops of essential oil of your choice (e.g. lavender, lemon or peppermint) Preparation steps Start by melting the wax and shea or cocoa butter in a double boiler until completely melted. Add the olive oil to the mixture and stir all the ingredients together well. Off the heat, stir in the honey until it dissolves well. Also add the vitamin E and essential oils if desired. Transfer the mixture into lip balm jars or tubes using a teaspoon or pipette. Let cool and close the containers. The balm will keep for up to 3 months in a cool, dry place. Some tips and tricks to personalize your balm Adjust the texture As with other cosmetic products, the texture of homemade lip balm can be adjusted according to the desires of each user. For example, for a softer balm , you should reduce the amount of wax used or add a little more oil. Conversely, for a firmer balm , you should increase the amount of wax. Choosing Fragrances and Aromas Everyone has their own tastes, so don't hesitate to customize the scents of your lip balms yourself. For example, choose citrus essential oils for a refreshing fragrance, or natural extracts (like vanilla) for a more gourmand note. Conclusion Finally, making your own natural lip balm is not that complicated! And it’s a great way to take care of your lips while having control over what is applied to them. No need to look too far, use simple and natural ingredients to create a product that is tailored to your needs, while reducing your ecological footprint and saving money. So, why not give it a try? Your lips will thank you!
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