Summer is here, but the period we're going through isn't always conducive to our well-being: stress and weight gain linked to confinement, limited opportunities for outings, fewer social interactions, etc. Don't worry, we'll reveal some tips to help you get back on top.
Organize yourself on a daily basis
Rule #1: Organization is the foundation of all success. Also, at the beginning or end of the week, don't hesitate to block off a time slot to schedule your recurring tasks and workouts to make it easier to stick to them.
This rule applies to your repetitive tasks: cooking, doing your laundry, cleaning the worktop, emptying the trash, etc. By getting into the habit of anticipating and dividing up the tasks you have to do throughout the week, you will save time and have a lighter mind.
Avoid putting off small, quick actions that, when combined, have a surprising impact on your life.
If you live with several people, establish a schedule for distributing tasks in order to involve all members of the household and develop each person's autonomy and sense of responsibility.
By preparing your meals in advance, you will no longer have the excuse of indulging in a ready-made (and unbalanced) dish.
Favor a diet rich in vitamins and minerals
Vitamins are essential nutrients needed for the growth and maintenance of the body.
To be favored :
- Sources of B vitamins because they are involved in energy production and the proper functioning of the nervous system (cereals, wholemeal bread, eggs, offal, fish, bananas, avocados and green vegetables)
- Sources of vitamin C that contribute to the normal functioning of the immune system (citrus fruits, kiwis, strawberries and blackcurrants and all fresh vegetables, especially cabbage, fennel, peppers and all leafy vegetables)
- Sources of magnesium (through almonds, dark chocolate, spinach, certain mineral waters)
- Zinc and iron (from seafood, lentils, organ meats, beans, pumpkin seeds, oilseeds, tofu)
Start a detox cure
Excesses of all kinds have an impact on our bodies, both in terms of fatigue and metabolic waste accumulated by the liver. It is recommended to do a cleanse at each change of season, especially in autumn and spring.
- A treatment is also indicated in cases of poisoning (food, tobacco, alcohol, environmental), in support of liver failure or even during the removal of dental amalgams.
- A detoxification treatment will allow the body to do a major clean-up by eliminating as much as possible the residues that tire and weaken the body (tobacco, alcohol, etc.).
- Detox is good for the body, but also for the mind. It can even become a healthier way of life, thanks to a lifestyle that no longer burdens the metabolism with various excesses.
- For example, you can opt for a cleansing treatment based on draining plants which will act on the excretory organs.
In terms of dietary supplement, XENOSULF and SUBLINTHION are the two products recommended for a detox treatment.
Stock up on vitamin D
Essential for the body's absorption of calcium, vitamin D contributes to bone growth and consolidation, as well as tooth mineralization. It is also essential for proper muscle and neuronal function.
Vitamin D also plays a role in immunity: immune cells cannot function well if the concentration of vitamin D in the body is insufficient.
Vitamin D3 is the form naturally synthesized by the skin under the influence of sunlight. However, confinement has resulted in less sun exposure and led to the development of deficiencies in many people.
We are not all equal when it comes to vitamin D; do not hesitate to have a check-up with a healthcare professional to optimize your levels if necessary.
Our PLANT VITAMIN D3 , derived from boreal lichen, provides an assimilable and stable form of vitamin D.
Practice regular physical activity
The Ministry of Health recommends exercising at least 30 minutes a day. Many YouTube channels offer workouts you can easily do at home with minimal equipment. Don't hesitate to schedule a time with your family to make the experience more fun. If you want a toned body quickly, take advantage of the reopening of swimming pools; swimming is the sport that will allow you to achieve a slimmer figure.
Other easy-to-access sports include running and brisk walking, which have the advantage of being able to be done on the spur of the moment. Chiba University in Japan conducted a study 1 on walking in the forest to demonstrate its therapeutic benefits. Shinrin-yoku – literally “forest bathing” in English – reveals that contact with vegetation and its aromas regulates heart rate and stress by reducing blood pressure. 2
References :
1- C. Song, H. Ikei, BJ Park, J. Lee, T. Kagawa and Y. Miyazaki (2018) Psychological benefits of walking through forest areas. International Journal of Environmental Research and Public Health, 15(12), 2804. https://www.mdpi.com/1660-4601/15/12/2804
2- Shinrin Yoku: The benefits of forest bathing. Consulted at this address: https://www.journaldujapon.com/2018/09/04/shinrin-yoku/
Protecting your intestinal microbiota
A healthy and balanced bacterial flora allows the intestine to effectively fulfill its protective role against bacteria, viruses, toxins, and allergens. Several factors influence the balance of the intestinal flora (such as stress, tobacco, an unsuitable diet, drug treatment, etc.) and, by extension, the intestine. The consequences of an unbalanced flora lead to digestive discomfort or general fatigue, due to hyperpermeability of the intestine.
When taken as a supplement, lactic ferments like those contained in LACTOSPECTRUM help our intestinal ecosystem restore its balance thanks to its 100,000 billion bacteria (10 times more than what our body contains). This is a lactic ferment formula adapted to meet everyone's needs.
Preserve your sleep
Sleep directly influences mood, health, and overall well-being. Ideally, you should manage to sleep at regular times, preferably as early as possible, as sleep early in the night is much more restorative.
- Avoid screens at least 20 minutes before going to sleep (ideally, try to avoid screens at least 2 hours before bedtime).
- The blue light from screens is very energetic and acts as a stimulant. Certain frequencies of these lights even have a similar effect to coffee, which can be very positive at certain times of the day, but not at bedtime.
- You can listen to soft, calm sounds, such as a relaxation album, an audio book, a podcast, etc. This will allow your body to "digest" all these light fluxes and will help you fall asleep quickly and therefore have a longer night.
If this doesn't help, our SLEEP SPRAY will provide you with the melatonin needed to promote rapid, quality sleep.
Rest your digestive system
Have you heard the saying "He who sleeps dines"? A light dinner is guaranteed to free up your intestines, our second brain. Not only will your sleep be better, but you'll also have clearer ideas, because overeating impacts your energy system. In fact, digestion requires your body to use at least 50% of its energy for this task alone. Your rest phase is then affected, and nighttime can be complicated.
A light dinner ensures that you won't experience any discomfort during the night and therefore promotes falling asleep and quality of sleep.
You can also practice what is called "intermittent fasting," which involves alternating periods of fasting with periods of regular eating throughout the day. For example, you can occasionally skip a meal.
Eat a good breakfast followed by a balanced lunch and a mid-afternoon snack before fasting until the next day. Fasting for 16 hours straight allows your body to use its energy to rebuild its cells.
Release tension and take care of yourself
The mind is put under severe strain when there is tension (stress, anxiety, overwork).
To avoid or escape this cycle, you can, for example, set up a relaxation program by focusing on anti-stress techniques that will serve to recharge the body.
- Free your mind by trying to detach yourself from the negative ideas that clutter your mind.
- You can also treat yourself to a massage, perfect for relaxing body and mind.
- Take advantage of your free time to do activities that you really enjoy: reading, walking, playing sports, seeing your friends and family, etc.
- Focus on your successes, your achievements, on the pleasures of everyday life.
- Finally, you can practice relaxation (yoga, meditation, etc.) to relieve stress and clear your mind.
Opening up to the world and to others
As social beings, being connected to our loved ones, to society, or belonging to a community is important and essential to feeling happy on a daily basis.
According to several neurological studies, it has been proven that self-giving activates the pleasure zones of the brain. Indeed, the gratitude received by supporting a common cause or project allows us to create new connections and feel truly useful, integrated, and important.
These positive emotions influence the secretion of dopamine, the hormone of pleasure, reward and motivation par excellence.
