Health News
Prana, a manifestation of emotions
Yogis, by closing their eyes and listening to their body, have long noted that bodily sensations are variable . For lack of better words, several thousand years ago, they called this sensation that circulates in the body “prana” . Prana expresses the fact of moving and designates that which initiates movement and by extension life itself. Prana is therefore simply a term that describes this energy present in the body , which we can feel in many circumstances. The daily experience You experience this daily when you are angry , this "energy" or "prana" rises in the upper part of your body, you turn red, you feel your fists clench , your muscles contract to straighten up and move on. the action . Besides, don't you say that you feel the energy "warming you up or going to your head" ? Conversely, when you feel sad, you feel a weakening of your energy , you feel that your shoulders are rolling up, your chest is sinking and that your legs are no longer supporting you, your breathing is more shallow. Energy is leaving you, yogis would say your prana is weakened . All expressions such as “fear in my stomach” , being “ full of it ” , “blushing with emotion” and many others, show to what extent there is an interaction between emotions and our body of flesh and blood. 'bone . The word “prana” comes from the prefix “pr” which is the root found in “first”, that is to say what is before. The suffix “an” is the same root found in the words “animate”, “animal” and which means “movement”. Expression of emotions Emotions are automatic reactions that have the function of allowing us to act quickly and as best as possible. They are at the origin of specific physiological reactions , whether it is the variation in heart rate and its intensity, the variation in respiratory frequency , the level of sweating, the urge to urinate or the acceleration of transit for cite only the main ones. They also trigger muscular contractions necessary for action. They are often directly perceptible : we feel them in the neck, back, jaws. Sometimes they are barely noticeable, although they leave a general unpleasant feeling. Among the muscular contractions we can also cite facial expressions characteristic of emotion: anger, amazement, disgust, fear, joy, sadness. Finally , thoughts are directly related to the object of the emotion . Emotions and anxiety will result in localized and stereotyped sensations. Reactions in anxiety: Physiological reactions Muscular reactions Bodily reactions and facial expressions Specific thoughts Bad in your body, bad in your skin, bad in your head These bodily sensations or “body markers” as Antonio Damasio, one of the greatest specialists in emotions , calls them, will send messages to the brain and will cause you to enter a vicious circle. When anxiety oppresses you and tightens your chest , when you can no longer breathe, you feel bad and you reinforce your worry. When you are caught up in your feelings of anxiety , ruminations, your body is tense. These manifestations of “blocked prana” are quite the opposite of a feeling of well-being which is characterized by a sensation of lightness, fluidity and dilation, a body perceived as pleasant. Yogis then say that “prana circulates” . It is this sensation that we feel when practicing yoga exercises in place of unpleasant tensions. In addition to this practice, there are herbal food supplements to reduce anxiety . Evaluate your bodily discomfort to free yourself Knowing exactly what is happening in your body is an essential step in yoga therapy . This is the first exercise you will do, because you will need it to free yourself from anxiety . You will observe what is happening, what you feel in your body. You will locate the sensation felt and you will evaluate its intensity. To achieve this, simply ask yourself the question: “What do I feel in my body? » , then mentally scan your body, region by region . You can start with the forehead, then the eyes, then the jaws and work your way down the body . Once the tensions or pains have been identified , you will evaluate them on a scale called the “body sensations scale (ESC)” . As its name suggests, it is a scale that allows you to evaluate subjectively the intensity of the bodily manifestations of your anxiety. The scale from 0 to 10 is a benchmark that allows you to know how the sensation in your body evolves, it is in no way objective. Be very casual to give value. Although it is subjective, it is very relevant and rarely faulted. It is borrowed from cognitive-behavioral psychotherapy and pain assessment scales. Please note, this tool is made to assess the sensation you have in your body at the time the assessment is carried out. This is not about evaluating a past feeling.
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Herbal medicine for eye health
We are often immersed in a world of screens, whether for work, study or leisure, which can, over time, cause stress and fatigue to our precious organs of vision. Beneficial Plants for Eye Health Many plants are packed with benefits for your eye health. They contain vitamins, antioxidants, and other essential nutrients that can help prevent or manage various eye health problems. Gingko Biloba : This ancient plant is well known for its impact on brain health and blood circulation. With its ability to increase blood flow to the eyes, Gingko Biloba can help prevent age-related vision problems. Goji Berries : Laden with vitamin A, an essential vitamin for eye health, goji berries are a good option to support your vision. Vitamin A helps protect the cornea and may help prevent dry eye and night blindness. Grapeseed : Grapeseeds contain powerful antioxidants that can protect eye cells from damage caused by free radicals . They can also help maintain healthy eye pressure. Summary table of plants beneficial for eye health: Plant Benefits for the eyes Gingko Biloba Improves blood circulation to the eyes Goji berries Rich in vitamin A, helps protect the cornea Grape seeds Contains antioxidants, helps maintain healthy eye pressure How Does Phytotherapy Support Vision? It is the use of plants and their extracts to treat and prevent various diseases, including those that affect our eyes. Plants contain various chemical compounds such as vitamins, minerals and antioxidants. These elements are essential for eye health. Vitamin A: Vitamin A plays a crucial role in maintaining healthy vision. It helps protect the cornea, the outer surface of the eye. Additionally, it contributes to the night vision function. Vitamin C and E: These vitamins are powerful antioxidants that help protect our eyes from damaging free radicals. They also support the health of eye tissues. Zinc and Selenium: These minerals work in tandem to protect the retina and lens of the eye. Bioflavonoids: These polyphenolic compounds, often found in berries, have important anti-inflammatory and antioxidant properties that may potentially protect against various vision disorders. In addition to these nutrients, certain plants contain specific compounds that may offer additional support for eye health. For example, ginkgo biloba is known to improve blood circulation, including in the eyes. This good blood circulation promotes retinal health and can help prevent or slow degenerative eye diseases, such as age-related macular degeneration (AMD). Natural Herbal Eye Remedies Blueberries: Known for their high antioxidant content, blueberries are often considered a superfood for the eyes. These antioxidants can help protect the eyes from damage caused by free radicals, and have also been shown to help prevent certain eye diseases like age-related macular degeneration. Chamomile: It's no secret that chamomile is regularly used for its soothing properties, but did you know that it can also benefit your eyesight? Chamomile contains antioxidants that can help protect the eyes from oxidative damage and harmful blue light. You can even make a chamomile decoction and use it as a compress to soothe tired, irritated eyes. Natural Herbal Eye Remedies Recipes Make chamomile decoction: Boil a teaspoon of chamomile flowers in a cup of water for 10 minutes. Let cool, then gently apply to your eyes using a clean cloth. Be sure to always test on a small area of your skin first to avoid allergies. Blueberry Smoothie for Eye Health: Blend a handful of blueberries, a banana, a teaspoon of honey and a glass of almond milk in a blender. This delicious and refreshing smoothie can be a great way to incorporate blueberries into your daily diet. Conclusion It is undeniable that nature has flooded our world with a multitude of beneficial plants that can contribute to the overall health of our eyes. Whether you're focused on preventing age-related macular degeneration or improving your visual acuity, there are many natural ways to do so.
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Understanding the health benefits of Aloe Vera
Aloe Vera is an amazing plant with invaluable properties. Aloe Vera, an ally for healthy digestion This plant is rich in enzymes that help break down fats and sugars, facilitating proper digestion. This is especially helpful if you suffer from digestive disorders such as irritable bowel syndrome or constipation. Not only this, but regular consumption of Aloe Vera also increases the water content in your intestines. Detoxifying effect of Aloe Vera: Thanks to its high content of vitamins, minerals and other essential nutrients, Aloe Vera has powerful detoxifying properties that can help cleanse your digestive system. Working as a natural cleanser, it passes through the digestive system absorbing toxins along the way and detoxifying the body. This is especially beneficial after occasions where you may have indulged in rich meals or alcoholic beverages. How Aloe Vera contributes to the health of your intestines? Aloe Vera is also a natural source of prebiotics, dietary fibers that serve as food for your good gut bacteria. By feeding these bacteria, you ensure the balance of your gut microbiota, which can greatly contribute to your overall well-being. Integrate Aloe Vera into your diet and feel the benefits of healthy and harmonious digestion. It is a true gift of nature for your health. The magic of Aloe Vera: Its healing properties Whether it's burns, cuts or insect bites , the gel contained in Aloe Vera leaves can provide immediate relief. With its antioxidants, enzymes, vitamins and essential amino acids, it has everything you need to help your skin repair itself. But how exactly does it work? Polysaccharides : These components facilitate the growth of skin cells and stimulate its repair. Glycoproteins : They help reduce inflammation and speed healing. Vitamins and minerals : They nourish the skin and promote its regeneration. Aloe Vera also has excellent antibacterial properties that can prevent the growth of bacteria that can cause infection. This is why it is often used for the treatment of wounds . For those of you who suffer from more serious skin conditions, such as psoriasis or eczema, Aloe Vera can also be of great help thanks to its anti-inflammatory properties and its abilities to regulate the immune system . Aloe Vera: A shield for your immune system Aloe Vera is full of antioxidants - molecules that fight free radicals , these harmful elements within our body. Free radicals contribute to inflammation and may be the cause of a variety of diseases, including heart disease and cancer. Thanks to its antioxidants, Aloe Vera helps neutralize the effects of free radicals. But that's not all! Did you know that Aloe Vera also contains polysaccharides? Polysaccharides are carbohydrates that the body uses to produce energy. But they also serve to improve the function of the immune system. Indeed, they stimulate the activity of white blood cells, which are essential for fighting infections and other diseases. Antioxidants : To neutralize free radicals in the body. Polysaccharides : To strengthen the function of the immune system. Regular use of Aloe Vera can therefore help strengthen your immune system, allowing it to better cope with the various attacks it faces. Conclusion Aloe Vera is an infinitely beneficial plant. It's not just a beautiful addition to your garden, it's a treasure trove of health benefits in many ways.
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10 best resolutions to improve your mental well-being in 2024
Caught in daily constraints and habits, it is easy to neglect one's mental well-being, which is nevertheless essential to overall balance. In the new year, why not make some resolutions to feel better mentally? Why set resolutions every year? Setting goals to improve your mental well-being firstly provides a constant source of motivation . These resolutions can serve as a guide throughout the year, helping to maintain perseverance in the process of taking care of yourself. The new year can also be stressful due to the uncertainty that accompanies it. Establishing resolutions can help channel this anxiety by focusing on concrete goals, thus providing a feeling of control over the future. Defining resolutions is also a way of anticipating future changes . This anticipation allows you to plan and implement concrete actions to progress in your quest for mental well-being. Establishing priorities and setting resolutions also allows you to take control of your year, reinforcing the feeling of being in control of your life and your decisions, crucial for maintaining positive mental health. Each step taken toward achieving a resolution is rewarding, generating a sense of personal accomplishment and contributing to increased mental well-being. The technique for setting resolutions effectively A strategic approach to achieving your resolutions is to adopt the SMART method . This methodology proves to be an essential tool for formulating objectives in a precise and achievable manner. Its acronym means: Specific : The more specific the objective, the better it can be understood and pursued. For example, rather than aiming for a general improvement in mental well-being, it is better to specify concrete aspects such as regular meditation practice or establishing a work-life balance. Measurable : A measurable goal is crucial for assessing progress and celebrating successes. Defining tangible criteria makes it possible to quantify progress, thus providing a clear vision of the progress made. Achievable : It is essential that resolutions are realistic and achievable. Setting unachievable goals can lead to frustration, feelings of failure and early giving up. The objectives must therefore be chosen according to one's capacities and resources. Realistic : resolutions must also be in line with the reality of daily life. This requires considering time constraints, professional and personal commitments, and adjusting your goals accordingly. Temporally defined : the temporal dimension gives structure to its resolutions. Setting deadlines helps maintain consistent commitment. For example, instead of just aiming to read more, set a specific goal like "read a book every month" to anchor your commitment over time. The 10 resolutions for a balanced year 1. Sort through your social relationships Cultivating healthy relationships is a priority for optimal mental health. Avoiding stressful relationships that generate feelings of unease or self-worth is essential. On the other hand, investing in positive relationships , whether at family, school or work, can significantly improve one's mental well-being. Positive social interactions constitute an effective protective factor reducing the risks of developing mental health problems. 2. Do not neglect your healthy lifestyle Diet , physical exercise and even sleep have a considerable impact on mental well-being. For example, exercise gives your mind a relaxing break and releases endorphins, often referred to as happy hormones. Why not choose a physical activity and integrate it into your daily life? Be careful with the use of drugs, alcohol or medication, which may affect mental health. 3.Find balance between personal and professional life Establishing clear boundaries between work and personal time is important. To do this, it is necessary to disconnect from work at certain times, dedicate specific time slots to personal activities and cultivate hobbies outside the professional context. Satisfactory working conditions are also crucial for lasting mental health, notably preventing burnout . 4. Optimize your time Time management also remains a key skill for maintaining mental balance. This mainly consists of establishing clear priorities, learning to refuse when necessary and avoiding any overload of work. By planning your time efficiently, it is possible to alleviate the stress linked to tight deadlines and free up time for relaxing activities. 5. Enforce your limits Self-esteem is intrinsically linked to the ability to be respected and define one's own limits. So sometimes you have to learn to say no when necessary, to establish clear boundaries in your personal and professional relationships and to maintain an environment that values your well-being. 6. Listen to your body and its signals The close connection between body and mind highlights the importance of attentively meeting physical needs . Listening carefully to these needs can sometimes even allow you to take preventative measures to maintain your mental well-being. 7. Manage your stress Stress is inevitable, so you might as well learn to manage it! Recognizing the presence of stress and implementing strategies to deal with it are crucial steps in maintaining mental balance. Practices such as meditation, deep breathing and yoga can be effective tools for managing daily stress. Natural products can also help ease stress and anxiety. 8. Be optimistic Although not everything is under our control, we retain the ability to influence our state of mind. Cultivating optimism and adopting a kind attitude towards yourself remain essential elements for maintaining a positive outlook, even during difficult times. 9. Learn to be resilient Resilience is the ability to overcome challenges with ease. It encompasses the ability to learn new skills, adapt to change , maintain healthy self-esteem, and handle conflict with confidence. Accepting change and adapting to new situations can go a long way toward improving mental well-being. 10. Seek a professional as soon as necessary Sometimes, the emotional suffering is too great : excessive emotional burden, persistent anxiety, difficulty coping with everyday life, etc. In these situations, it can be beneficial to seek support from a professional such as a psychologist or your doctor. Mental health experiences natural variations under the influence of external and personal factors. Therefore, it becomes essential to preserve this precious resource. By adopting these simple resolutions, each individual can not only anticipate the onset of mental health problems, but also create a balanced and fulfilling year. References : World Health Organization. Planning of actions to be carried out using the SMART method. Government of Canada. (Updated August 12, 2022). Promotion of positive mental health. Government of Quebec. (Updated December 13, 2021). Maintain good mental health.
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Treat yourself with virtual reality
The advent of virtual reality marks an innovative era in the field of therapeutic treatments. At the crossroads between cutting-edge technology and clinical psychology, virtual reality is emerging as a powerful tool allowing health professionals to explore new frontiers in the treatment of certain pathologies. What is virtual reality exposure therapy? Does it really work? Better understand treatment through exposure to virtual reality Virtual Reality Exposure Therapy (VRT) is a method from cognitive behavioral therapies (CBT). It represents an innovative approach, leveraging the immersive capabilities of virtual technology to treat various disorders. This method is based on the principle of progressive exposure to anxiety-provoking stimuli within a controlled environment , where the user physically interacts with a world artificially generated by software. Virtual reality offers artificial sensory reproduction, allowing the user to have an immersive experience through a head-mounted display and controllers, navigating and interacting in real time in a three-dimensional, computer-generated environment. The mechanism of action of virtual reality therapies aims to gradually immerse the patient in virtual environments, facilitating their rehabilitation in the face of phobias and promoting the regaining of their autonomy. The mental simulation during these sessions can thus influence the user's perception in the real world, strengthening their confidence before directly confronting their fears. By becoming an active actor within these synthetic 3D environments, the user is exposed to sensory stimuli inducing dysfunctional emotions, behaviors and thoughts. This gradual confrontation with feared stimuli allows the patient to achieve progressive desensitization , thus making it possible to carry out therapeutic desensitization. Benefits of therapy This innovative approach undoubtedly offers multiple advantages to users. First of all, the creation of three-dimensional and interactive virtual environments allows individuals to confront their fears or traumas in a safe and gradual manner . This progressive treatment offers a safe alternative, where the danger is virtual, thus allowing controlled immersion. Furthermore, this therapy is distinguished by the possibility of interrupting the exposure at any time immediately, giving patients a level of control impossible to achieve in real exposure. The playful dimension of virtual reality can also promote therapeutic engagement. The quality of the exhibition is optimized using virtual reality technology. Additionally, VR exposure therapy has economic benefits by reducing costs, especially in scenarios such as therapy for fear of flying, where conducting a session in VR is more affordable. This reduction in costs contributes to greater accessibility to therapeutic exposure, thus broadening the reach of this approach for a greater number of people. In what cases is this therapy useful? The areas of application of this therapeutic approach are varied and include, among others: Management of phobias such as social phobia, arachnophobia, claustrophobia, amaxophobia (irrational fear of driving), fear of heights and school phobia. Addictions to substances such as alcohol or tobacco, games, etc. Obsessive compulsive disorder (OCD). Manifestations of anxiety , including generalized anxiety disorders. Eating disorders. Post-traumatic stress. Autism spectrum disorders. The support is adapted individually for each person. Therapy in practice Initially, preliminary TERV sessions focus on the patient's understanding of the disorder, assessment of their anxiety level, prioritization of stressful situations, and cognitive restructuring of their thoughts. The first sessions also serve to analyze the current difficulties, to carry out a functional assessment of the disorder and to determine the relevance of the use of virtual reality. The virtual reality sessions are carefully prepared in advance and supervised at each stage by the psychologist. The practice of therapy is based on the concept of progressive exposure . Indeed, during the sessions (the number of which is not previously defined) the software used facilitates gradual exposure to feared situations, following a hierarchy established in collaboration with the therapist. During a TERV session, the patient is equipped with a headset (head-mounted display) offering 3D vision , thus immersing his field of vision in a virtual universe disconnected from reality. In this space , the patient interacts with scenes likely to trigger disorders , such as staring into space, driving a car, taking an elevator, speaking in public or traveling on the subway. Has its effectiveness been proven? Brain imaging techniques have revealed that human brain activity mobilizes the same brain areas during the actual execution of an action as during its mental simulation. Various studies have also demonstrated the benefits of this intervention, even when carried out in isolation. Results notably highlight greater effectiveness of TERV compared to certain actions such as placebo or relaxation. At the same time, there is comparable effectiveness between traditional approaches (exposure in vivo or by imagination) and exposure in virtual reality . Limitations and side effects The use of virtual reality has limitations and side effects that are essential to take into consideration. First of all, moderate use should be adopted, especially for individuals who already have difficulty establishing a connection with reality. Certain medical conditions, such as epilepsy, vestibular disorders or ophthalmic migraines, are also contraindications to the use of virtual reality . Some side effects may also occur. The brain relies on three sources of data: the inner ear, muscles and eyes to inform the body of its position and movements. When the headset is worn, a mismatch between visual and sensory information can lead to "cyber malaise" , manifesting as headaches and nausea after prolonged exposure. It is also crucial to emphasize that virtual reality is not a miracle solution offering instant cure. Its effectiveness depends on a process requiring professional support and personal involvement of the user . Although this therapy may be beneficial in the long term, it is important to recognize that the experience may initially be difficult to go through. It requires significant emotional engagement, highlighting the need for a thoughtful and guided approach to maximize its therapeutic benefits. In summary, virtual reality exposure therapy represents a promising approach in the management of many disorders. This method indeed offers favorable prospects by allowing progressive exposure to anxiety-provoking stimuli in a controlled environment. The advantages of this approach, such as safety, increased control and reduced costs, offer notable therapeutic potential. However, it is crucial to recognize the limitations and side effects, thus emphasizing the need for moderate and supervised use. Virtual reality thus offers a promising complement to traditional exhibition methods. References : Center for integrative therapies and new technologies. Virtual Reality Exposure Therapy (VRT). Lognoul , J. Nasello , J.-M. Triffaux . (August 2020). Virtual reality exposure therapy for post-traumatic stress states, obsessive-compulsive disorders and anxiety disorders: indications, added value and limits. CHU CL Namur, psychology department. Virtual reality exposure therapy (VRET) to treat phobias and anxiety disorders.
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Hair loss: what to do?
Hair occupies a significant position in a woman's life, generally symbolizing femininity and glamour. However, it can happen that this much-desired hair abundance does not always live up to expectations in terms of volume and density. Why do we sometimes tend to lose our hair? And above all, what solutions exist to remedy this phenomenon? What causes hair loss? Normally, it is common to lose between 50 and 100 hairs per day. Therefore, hair loss is often considered abnormal when the daily count exceeds 100 hairs, or when certain areas of the scalp lose more hair than the rest of the scalp. Hair loss can be categorized into two broad categories: diffuse hair loss (i.e. over the entire scalp), transient hair loss, and long-term hair loss. Temporary hair loss Transient diffuse hair loss, also known medically as telogen effluvium, is a common occurrence in women. This condition typically lasts for three to four months . Triggers vary and include: Hormonal imbalances such as stopping the pill and polycystic ovarian syndrome. Major psychological shocks. Childbirth. Hair loss then occurs about a month after birth (or even longer in breastfeeding women). It is usually caused by an iron deficiency during pregnancy. Miscarriage, abortion. Physical stress such as prolonged anesthesia, rapid weight loss or high fever. Certain hair practices such as coloring, straightening or tight hairstyles (ponytail, curlers, etc.). Trichotillomania, a behavior consisting of regularly pulling out a few hairs. Infectious causes such as ringworm or autoimmune diseases such as alopecia areata, leading to localized hair loss. Although often anxiety-provoking, this phenomenon of diffuse hair loss is transient, followed by complete regrowth , not permanently impacting hair health. Once the underlying cause is treated, the hair follicles return to their normal growth cycle. Long-term hair loss Long-term diffuse hair loss unfortunately does not guarantee complete regrowth . Here are the main causes: - Side effects of certain medications, chemotherapy being probably the best known. - Psychological causes such as excessive stress or severe depressive state. - Eating disorders such as zinc, magnesium or calcium deficiencies, or conversely an excess of vitamin A. - Thyroid problems. - Diabetes. - Burns or radiation, particularly following radiotherapy. Baldness Also called "androgenetic alopecia", this condition manifests itself in men by a thinning and depigmentation of the hair, which can progress uniformly to a general thinning or affect more specifically one area. In women, baldness is also possible . It presents itself in a more diffuse manner, affecting the entire top of the skull while sometimes preserving the frontal hairline. It can occur at any age, with an increased frequency after menopause. Prevalent among men of European origin, it affects between 20% and 40% of them at different stages of their lives. Although less common in women, it accounts for 80% of cases of lasting hair loss in this population. The causes of this condition include genetic predisposition, the influence of androgens, especially DHT derived from testosterone, as well as hormonal factors such as the use of oral contraceptives and menopause treatments. Stress and excess cholesterol are also risk factors in women. How to prevent or limit hair loss? Therapeutic approaches to hair loss are determined based on the identification of its cause, requiring a thorough analysis to implement measures adapted to each situation. It is often recommended to consult a dermatologist to obtain an accurate diagnosis and initiate treatment. For example, in the case of alopecia areata, corticosteroid therapy may be implemented. At the same time, preventive or mitigating measures may be considered. The role of nutrition Diet is the first area where you can have an impact. It is recommended to adopt a balanced diet , rich in fish, green vegetables and fruits. This type of diet provides essential nutrients such as vitamins, minerals and proteins, which promotes hair growth and prevents hair loss. It is crucial to ensure an adequate intake of protein and iron , which are essential for the formation of keratin, the protein that makes up hair and nails. For hair growth and oxygenation of the roots, foods such as red meat, poultry, fish and seafood are therefore recommended. Sometimes, iron supplements may be prescribed, especially in cases of telogen effluvium. Monitoring zinc intake is also important. Zinc is mainly found in foods such as oysters, seafood, red meat, seeds and fish. Egg yolks and lentils, which are rich in sulfur amino acids, iron, zinc and B vitamins, are beneficial for hair health. Relying on essential fatty acids , such as omega-3 and omega-6 contained in rapeseed, walnut or soybean oils, is also recommended to maintain good scalp health. Finally, in case of excess vitamin A, reducing its consumption can help reduce hair loss. The importance of a good hair routine Taking care of your hair on a daily basis can also help reduce hair loss. First of all, it is best to wash your hair with mild shampoos , no more than twice a week (frequent washing tends to cause hair loss), using a minimum amount of product. It is also advisable to avoid baby shampoos, which can leave hair greasy. Perms, aggressive colorings and straightening should also be avoided . Brushing should be done with a soft brush, avoiding pulling on the roots (it is recommended to squeeze them in the hand to prevent excessive traction on the hair base). It is essential that brushing is not aggressive . Hairstyles that put pressure on the hair follicle, such as buns or braids, should also be avoided. It can also be beneficial to incorporate herbal food supplements into your routine. Some are specifically designed to strengthen hair health by reducing hair fragility while stimulating hair growth. Stress management Since excessive stress can contribute to hair loss, adopting stress management techniques can be beneficial. Methods such as meditation, yoga, regular physical activity , or relaxation can help reduce stress levels and, therefore, reduce hair loss. Natural herbal treatments can also significantly reduce anxiety and stress. In short, hair loss, whether temporary or long-term, requires a comprehensive approach. From dermatological consultation to stress management, a balanced diet and an adapted hair routine, each aspect must be considered. To reinforce these measures, the integration of food supplements can also be considered. By understanding the causes and adopting appropriate lifestyle habits, it is generally possible to reduce hair loss and promote hair growth, thus preserving the beauty and vitality of the hair. References : Vidal. (Updated December 13, 2019). Hair loss. Wendy S. Levinbook. (Updated October 2022). Alopecia (hair loss). Dr. J. Burgos, your natural health. (Updated October 24, 2022). Natural treatment for hair loss.
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How to manage your diabetes during the holidays?
Although there are many festive occasions throughout the year, creating warm and friendly moments, they still represent a significant challenge for many people with diabetes. Indeed, celebrations are often characterized by tables abundant with delicious food. The temptation of dishes rich in sugars and carbohydrates remains omnipresent, imposing on people with diabetes the delicate challenge of combining celebration with the imperative need for rigorous management of their disease. Finding ways to enjoy these periods of joy without compromising health therefore becomes essential, although it can be complex. Meal management Get involved in meal planning Getting involved in planning holiday meals is an interesting first strategy for successfully managing the nutritional needs linked to diabetes. By paying particular attention to the composition of festive meals , it becomes possible to design balanced menus adapted to the specific constraints of the disease. Choosing to favor fiber-rich foods , such as leafy green vegetables and whole grains, plays a crucial role in slowing the absorption of carbohydrates, helping to maintain stable blood sugar levels. The variety of dishes offered during the festivities also provides an opportunity to incorporate various sources of lean protein , thus facilitating a balanced nutritional intake. It's important to emphasize that skipping meals before festivities is not a recommended approach , as it could further imbalance blood sugar levels. Carbohydrate and sugar management Managing diabetes during the festivities also requires some control over carbohydrates and sugars, components frequently present in many festive dishes. Indeed, it is important to systematically evaluate the composition of the meal , particularly with regard to foods containing carbohydrates and fats. In these circumstances, the ideal is to favor complex carbohydrates , which are found in whole grains, vegetables and fruits. This provides nutritional benefits while avoiding sudden blood sugar spikes. Additionally, exploring sweet alternatives , such as natural sweeteners, may be helpful in satisfying sweet cravings without compromising blood sugar balance. Thus, it often becomes possible to reconcile taste pleasure and metabolic health. Depending on medical recommendations and insulin protocol, it is sometimes advisable to adjust insulin injections based on the amount of carbohydrates. The case of alcohol Alcoholic drinks are generally an essential component of celebrations. For people with diabetes, alcohol consumption requires a thoughtful approach due to its significant impact on blood sugar levels. Indeed, consuming alcohol outside of meals increases the risk of hypoglycemia . This is why it is recommended to avoid the consumption of certain alcohols such as whiskey or vodka outside of meals. You should also be careful about sugary alcoholic drinks , such as sweet wine and liqueurs, as they can increase blood sugar levels. It is preferable to favor traditional dry alcohols. The effects of alcohol may mask those of hypo or hyperglycemia. When it comes to alcohol, moderation remains the key : a recommendation that is valid for both people with diabetes and those who do not! Stay active during the holidays Beyond dietary management, physical activity remains an essential pillar for maintaining a stable glycemic balance, even during festive periods. Finding creative, seasonally appropriate ways to stay active can make a big difference. Family activities such as after-meal walks or outdoor play can be great opportunities to regulate blood sugar levels. Manage your stress well Festive events can be accompanied by a dose of stress linked to preparations, social gatherings and personal demands, particularly as an organizer. Unfortunately, for people living with diabetes, stress can significantly impact blood sugar levels . Indeed, the hormones secreted in the event of stress promote the rise in blood sugar levels. In the long term, chronic stress can affect blood sugar balance. Learning to manage your stress is therefore particularly important. Relaxation techniques such as meditation, deep breathing or yoga can help alleviate stress. Additionally, anticipating preparations and getting help can help maintain emotional stability and, by extension, promote better blood sugar control. In addition, it is possible to use plant-based food supplements to relieve anxiety and stress. The role of social support Having a strong support network is a fundamental resource. The role of social support in diabetes management should not be underestimated, especially during festive periods. Dialogue openly with family, friends and loved ones allows you to share specific diabetes challenges and get the support you need. Creating an understanding environment where dietary choices and special needs are respected goes a long way to making diabetes management easier during the holidays. By sharing responsibilities related to meal planning or physical activities, the weight of daily stresses can be alleviated. In case of excess Despite efforts to maintain a healthy lifestyle, diabetes management may not always go as planned during the holidays. Recognizing the signs of blood sugar fluctuations and being prepared to respond remains an essential skill. For this, and regardless of the location or the course of the festivities, it is imperative to always have the complete equipment with you to carry out blood sugar checks. In case of hypoglycemia Even during the festivities , hypoglycemia is still possible . A meal high in carbohydrates and sugar can cause a rapid rise in blood sugar followed by increased insulin release, leading to hypoglycemia. Signs of hypoglycemia include headaches, feeling tired and hungry, mood swings, paleness, dizziness, blurred vision, difficulty concentrating, or even heavy sweating. Far from being harmless, hypoglycemia can lead to loss of consciousness, or even more serious consequences. It is therefore essential to act immediately by ingesting a sweet product equivalent to 15g of sugar (such as a glass of fruit juice or four cubes of sugar). Then, it is necessary to recheck blood sugar levels approximately 30 minutes after taking the carbohydrate. If hyperglycemia persists, you must then repeat taking 15g of carbohydrate and recheck until adequate blood sugar levels are obtained. When going out, it is essential to always have a sweet product with you. In case of hyperglycemia Hyperglycemia generally manifests itself as a feeling of thirst associated with dry mouth, a frequent need to urinate, itching or even a feeling of sand in the eyes. Unlike hypoglycemia, hyperglycemia does not present immediate risks. In this situation, it is recommended to consume an unsweetened drink , limit sugary foods and recheck blood sugar levels within two hours to monitor its progress. A medical consultation may be necessary in certain cases, particularly if hyperglycemia induces significant dehydration affecting the general condition. Adapt your treatment Adapting your treatment according to meals and your own specificities is essential to maintain balanced blood sugar levels. For insulin, it is recommended to perform the rapid insulin injection when the dish arrives , while taking into account the quantity of carbohydrates consumed as an aperitif. If there is a prolonged wait between dishes, it is best to avoid snacking . If the blood sugar level is between 0.90 and 1.20 g/l before the meal, it is generally possible to postpone the insulin injection , ideally in the middle or at the end of the meal, in anticipation of subsequent consumption of starchy foods and dessert which also provides carbohydrates. For insulin pump users, programming the bolus injection duration can be considered if the function is available on the pump. It is important to note that postponing or adjusting treatment depends on several factors , including the insulin therapy regimen, the types of insulins used (each having a specific duration of action), and the usual schedule of treatment. injection. Regarding oral treatments, it is recommended to take them with meals . However, care must be taken because certain medications such as glinides or sulfonamides can cause hypoglycemia. In case of doubt or need for adjustment, seeking advice from your treating physician or endocrinologist remains the best solution for optimal adaptation of the treatment. After the holidays After the festive periods, opting to return to a diversified and balanced diet remains the best advice for maintaining optimal control of your diabetes and ending these festivities with complete peace of mind. It is crucial to remain attentive to your feelings of hunger and fullness , especially after a series of excesses which could influence the appetite. Returning to your usual eating schedule is recommended. It is important to resume your treatment habits and monitor your blood sugar regularly . There is no need to opt for a drastic diet, because a balanced diet is built over several days. All you need to do is quickly reestablish your usual eating habits, favoring a varied, balanced diet moderate in carbohydrates. To limit the consequences of frequent overeating during the holidays, it is advisable to reduce the consumption of foods rich in fat . Favoring foods rich in fiber such as fruits and vegetables in different forms (raw, cooked, frozen) also helps to facilitate intestinal transit. It is also recommended to drink plenty of water , whether it is water, vegetable broths or herbal teas, to drain the body. Resumption of appropriate physical activity or intensifying a routine already in place, without excess, is also an excellent way to compensate for excess food and stabilize blood sugar levels. Walking, for example, turns out to be an effective way to achieve this balance. Managing your diabetes during the holidays requires a comprehensive approach encompassing meal planning, managing carbohydrates and sugars, paying attention to alcohol consumption, engaging in appropriate physical activities, stress management and support social. The festivities can be a joyful and rewarding time, even for those living with diabetes, as long as you maintain constant awareness of your metabolic health. It is therefore entirely possible to fully enjoy the festivities while preserving your well-being. References : French Federation of Diabetics.How can I adapt my treatment during the holidays? French Federation of Diabetics. How can I reconcile diabetes and holiday meals? Geneva University Hospitals. (Updated February 8, 2019). What to do in case of hyperglycemia? Geneva University Hospitals. (Updated February 8, 2019). What to do in case of hypoglycemia? Ameli.fr. (November 10, 2022). Tips and advice before the holidays!
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Fatigue: when to worry?
Fatigue, also known as asthenia, is an experience shared by all of us. In the contemporary world, characterized by increasingly pressing daily demands and a hectic pace of life, it is common to feel temporary fatigue. However, it sometimes happens that this fatigue sets in for a longer period of time, thus affecting the quality of life. It therefore remains essential to distinguish between classic fatigue resulting from intense daily activity and persistent fatigue which could signal underlying health problems. Some reminders about sleep Fatigue occurs as a natural reaction of the body to intense physical or mental stress. In general, it is recommended to dedicate around 7 hours per night to sleep, although this duration may vary from person to person. An effective method for assessing whether sleep needs are being met is to ask about the state of fatigue upon waking. Respecting your biological clock is of paramount importance. Sleep cycles last approximately 1 hour 30 minutes each. To optimize rest, it is essential to understand and comply with them. A useful indicator is the appearance of yawning: they usually indicate the start of a new cycle. Sleep is also closely linked to hormones. The body produces dopamine, responsible for morning vitality, and serotonin, produced in the evening, transforming into melatonin to make it easier to fall asleep . Maintaining adequate levels of melatonin is therefore important for quality sleep. When should fatigue be considered abnormal? Experiencing a feeling of fatigue after physical exertion or intense intellectual activity is normal, provided that this fatigue dissipates with rest. A distinction must be made between normal fatigue, the cause of which is known and which disappears after a moment of rest, and pathological fatigue, which can represent a symptom or an illness in itself . If fatigue increases gradually after activities that had not previously caused symptoms, it can indeed be considered one of the symptoms, or even the first symptom, of an underlying disorder, which should question . In the case of abnormal chronic fatigue, the person feels tired as soon as they wake up and finds it difficult to get out of bed even after an adequate night's sleep. This chronic fatigue causes an unpleasant feeling, creating an imbalance between daily obligations and perceived abilities. Symptoms such as weakness, loss of strength, difficulty concentrating or the constant feeling of exhaustion may also be present. Therefore, if fatigue persists despite adequate rest or if it is not clearly explained, a medical consultation should take place. Main causes of chronic fatigue Chronic fatigue can be caused by a wide variety of factors. However, the main causes are: An infectious process : when an infection occurs, it places an intense strain on the body, inevitably leading to fatigue. Previous illnesses, such as the herpes virus, can also reactivate. The “long covid” phenomenon is a recent example of prolonged post-infection fatigue. A psychological cause : psychological disorders such as post-traumatic stress, depression and burn-out can significantly contribute to emotional fatigue. Sleep disorders : Problems such as sleep apnea syndrome (OSAS) or insomnia can disrupt nighttime rest, leading to persistent fatigue. Cardiovascular pathology : hypertension or hypotension can, for example, be the cause of chronic fatigue. A toxicological cause : certain medications such as beta-blockers, diuretics, antihistamines, antidepressants or even anxiolytics can induce fatigue. In addition, heavy metal poisoning (aluminum, lead, arsenic) or drug use can also be the cause. Causes specific to women : Factors such as heavy periods (leading to iron deficiency), premenopause or menopause can contribute to fatigue. Linked to lifestyle : a poor diet, an unbalanced or insufficient diet can play a major role in chronic fatigue. A serious illness : cancer, for example, often presents fatigue as one of the first symptoms. Certain thyroid pathologies such as hypothyroidism or Hashimoto's disease are also known to cause persistent fatigue. What to do in case of chronic fatigue? The manifestation of persistent fatigue can sometimes indicate the presence of an underlying disease , which highlights the importance of not delaying diagnosis. It is crucial to take seriously and promptly treat a prolonged state of asthenia. In the event of the simultaneous presence of other symptoms, sleep disturbances, dark thoughts, or if this fatigue persists despite the implementation of health and dietary measures, it is imperative to consult a health professional. Typically, a consultation with the treating physician will include a thorough oral history as well as a clinical examination . If the cause remains undetermined after this first step, the doctor may recommend additional tests such as blood tests or x-rays. In some cases, he may also refer the patient to a specialist depending on the nature of the symptoms. Once the diagnosis has been established , an appropriate treatment plan can be considered . The duration of this treatment will depend on the cause identified. It is important to emphasize that the impression of inevitability among people suffering from persistent fatigue is often unfounded: an underlying cause is generally identifiable, and appropriate treatment can be put in place. The key lies in early treatment and close collaboration with health professionals to restore an optimal state of well-being. If it is temporary fatigue Fatigue, even temporary, is an unpleasant state that should not be trivialized. To try to remedy this, it is first necessary to investigate the potential causes of this state (overall lifestyle, professional activity, family and social life, leisure activities, eating habits, etc.). Once these causes are identified, the goal is to make appropriate adjustments to alleviate fatigue. Here are some tips to reduce this occasional fatigue: Opt for a balanced dinner , reducing the amount of fat and alcohol while avoiding eating just before bedtime. Promote relaxation in the evening by, for example, taking a hot bath or drinking herbal tea, while limiting the consumption of caffeine and other stimulants. Practice calming activities like reading before bed. Limit exposure to blue light emitted by tablets and computer screens. Make sure the bedroom is fairly cool, kept at around 18 degrees . Ensure adequate sleep by maintaining a regular sleep routine. At the same time , the use of food supplements can actively help reduce fatigue while providing energy and vitality. Some of these supplements are formulated with guarana , known for its natural caffeine content and its stimulating properties, while others include vitamin C , whose beneficial properties on reducing fatigue have been recognized by the authorities. European. In short, fatigue, whether occasional or persistent, deserves to be taken into consideration. If fatigue proves to be chronic, it is crucial to consult a health professional to identify the underlying cause and implement the appropriate treatment. In the event of temporary fatigue, adjustments in lifestyle, diet, sleep, as well as the use of food supplements can help to alleviate this temporary state. Therefore, fatigue is not inevitably permanent. Appropriate treatment, based on understanding the causes and possible solutions, can often restore optimal vitality and quality of life. References : Vidal. (Updated September 7, 2021). Fatigue. Ameli. (December 11, 2023). Asthenia (fatigue): definition, symptoms and cause s. The MSD Manual. (Revised February 2023). Fatigue.
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Three natural recipes to care for your skin
The skin is a complex organ, performing a variety of essential functions. It isolates us, protects us, and is in constant contact with external elements. To maintain healthy skin, regular care is necessary. Turmeric mask for healthy skin Turmeric , known for its powerful anti-inflammatory and antioxidant properties, is a beloved ingredient in natural cosmetics. Applied topically, this mask can help fight signs of aging, improve skin elasticity and brighten skin tone. Recipe : In a bowl, mix a teaspoon of turmeric powder with two teaspoons of organic honey and a teaspoon of fresh lemon juice. Stir until you obtain a smooth and homogeneous paste. Apply it generously to your face, avoiding the eye area. Leave it on for 15 to 20 minutes, then rinse with lukewarm water. The vitamin C in lemon juice helps stimulate collagen production and even out skin tone, while honey is rich in antioxidants, nutrients and enzymes that nourish and hydrate the skin. For even more benefits, choose raw or unpasteurized honey. Remember to always rinse well, as turmeric can stain skin, clothing and surfaces. You should notice an improvement in your skin texture after several uses. Repeat two to three times a week to maintain the benefits. Warning: Turmeric may cause allergic reactions in some people. It is therefore advisable to test on a small area of skin 24 hours before applying the mask to the face. A cucumber toner to soothe your skin You probably know cucumber as a refreshing food, particularly appreciated on hot summer days. Not only is cucumber hydrating thanks to its high water content, but it also contains antioxidants that help alleviate redness and irritation. Harness these benefits with a cucumber toner , easy to prepare at home. Here are the steps: Cut a fresh cucumber into thin slices. Place the cucumber slices in a blender until you obtain a puree. Squeeze the puree through a clean cloth to extract the juice. Mix this juice with an equal amount of distilled water. To use it, apply this solution to a cotton pad and gently dab your face with it. This natural solution is particularly effective for people with sensitive or irritated skin , as it helps soothe and hydrate the skin without drying it out or making it greasy. It can also be used as a toner after removing makeup to remove residue and refresh the skin. A natural solution for sensitive skin Oats are known for their soothing, anthropic and moisturizing properties. This miraculous grain is rich in silicon which participates in the renewal of skin tissues. Oats also contain saponins, which are natural cleansing agents, helping to rid the skin of impurities without drying it out. Yogurt, on the other hand, is an excellent moisturizer thanks to its richness in biologically active vitamins , which gives the skin a luminous and healthy appearance. In addition, the lactic acid it contains acts as a natural and gentle exfoliant. To prepare this mask you will need the following ingredients: 2 tablespoons of oats 2 tablespoons of natural yogurt 1 teaspoon of honey Mix these ingredients well until you obtain a homogeneous paste. Then apply the mask to your clean face and leave it on for 15 to 20 minutes. Rinse with lukewarm water and find soothed and revitalized skin. By using this mask regularly, you will be able to observe a notable improvement in your sensitive skin , which will become softer, more supple and more resistant to external aggressions. Conclusion You now have all the knowledge you need to take care of your skin naturally thanks to these three homemade recipes. These highlight natural ingredients that are affordable and easy to use.
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