Salt puts its grain of salt everywhere. Not just in your salt shaker! He also plays the surprise guest in many foods. But what are these foods? Discoveries.

What are the foods richest in salt?

On the first step of the podium, we find table salt and then vegetable and meat broths. Then the soy sauce, the anchovy fillets, the cold cuts in particular the dry sausage, the dried ham, the raw ham ...

What foods are high in hidden salt?

Salt hides everywhere, in all the industrial products you consume. The range is very wide. Indeed, this is the case of cold cuts, cheeses, aperitif biscuits, cakes, pastries, bread, pizzas, sauces, and condiments...

What are the health hazards of salt?

Salt requirements are 1-2 grams per day. However, the French consume 8 to 10 g!

How to eat less salty?

To eat less salty, have the reflex to salt your food a little during cooking, taste your dishes before resaling, forget the salt shaker on the table, avoid products highly concentrated in salt such as cold cuts, cheeses, aperitif cookies ..

How to avoid salt altogether?

It is relatively complicated and it is justified only on medical indication. But you can use and abuse herbs as a replacement for salt, cook yourself without salting so go your way past industrial ready meals. Think about cooking methods that preserve the flavor of food. Choose fresh or frozen vegetables rather than canned goods.

Dietician's Advice

There is no reason to suppress salt in a healthy person. You just have to control your consumption. Salt is necessary to maintain the hydration of your body and it is desirable to eat enough salty especially when it is hot or in case of sustained physical activity.

Essential nutrients for the proper functioning of the body, proteins provide energy and allow the body to defend itself. But apart from meat, where do we find them? What if you are a vegetarian? List of foods (plants, cheeses, meats...) the richest in protein.

What is protein?

Protein is, along with carbohydrates and fats, one of the three families of macronutrients present in the diet bringing energy to the body. Proteins play an essential role in the formation of all living tissues, muscles, and bones, participate in the renewal of skin cells, hair, nails, and contribute to the formation of digestive enzymes and hormones. Finally, they help defend the body against viruses and diseases.

There are two types of proteins:

► Proteins of animal origin (found in meat, fish, seafood, crustaceans, eggs, and dairy products). Note that Graubünden meat is very rich in protein (37 g per 100 g) and remains much less fat than other cold cuts of meats (5% fat). Foods of animal origin such as meat, fish, and dairy products have a high protein content of high nutritional quality (composition of essential amino acids, digestibility by the body ...).

► Proteins of plant origin (present in legumes, cereals, vegetables...), are less rich in essential amino acids than animal proteins. The foods of plant origin richest in protein are oleaginous fruits (peanuts, almonds, pistachios, nuts), legumes (lentils, beans, peas), or cereals (quinoa, spelled, buckwheat).

List of foods richest in protein (excluding meat)

►Parmesan cheese: This cooked pressed cheese contains 39 g of protein per 100 g (10.5 g of protein per 30 g serving). Parmesan cheese also has a high content of calcium (383 mg per 30 g), lactose, vitamin D and phosphorus. Good to know: among the most protein cheeses, we find in second place emmental (29 g per 100 g), followed by comté and Mimolette (28 g per 100 g).

►The egg: The egg is a very interesting animal protein. Consumed whole, it contains 12 g of protein per 100 g (16 g per 100 g in the yolk and 11 g per 100 g in the white). A large egg weighs about 50 g, so it provides you with 6 g of protein. Good to know: eating 2 eggs is equivalent to eating 100 g of meat or fish.

► Albacore tuna: a source of complete protein (31 g per 100 g), albacore tuna contains many nutrients such as phosphorus, selenium, vitamins A, B, and D. It is also an excellent source of omega 3 fatty acids and is recommended as part of cholesterol-lowering diets. They also participate in the proper functioning of the immune system.

► Almonds: these oleaginous fruits contain a lot of protein (30 g per 100 g), in addition to having a high content of magnesium and monounsaturated fatty acids. They also facilitate intestinal transit. Good to know: prefer dry roasted almonds or unsalted dried almonds, less rich in fat than almonds roasted in oil.

► Sardines: in addition to containing a lot of protein (30 g per 100 g), sardines are particularly interesting for their calcium, vitamin D, selenium, and phosphorus content. Their richness in omega 3 unsaturated fatty acids gives them protective effects on health and on the reduction of the risk of cardiovascular diseases.

►Peanut butter: source of vegetable protein (25 g per 100 g), peanut butter is a good contribution of vitamins B and E, magnesium, antioxidants, and zinc participating in the proper functioning of the immune system. And good news, contrary to what one may think, it is a source of 'good fats. Good to know: prefer organic peanut butter that does not contain refined fats.

► Lentils: These legumes are rich in protein (25 g per 100 g, they lose a little protein when boiled), fiber, antioxidants, minerals, and complex carbohydrates that make them an interesting source of energy. Good to know: lentils also have a high content of iron, B vitamins phosphorus, and potassium.

► Cod/cod: the lean flesh of cod offers complete proteins (18 g per 100 g) that provide all the essential amino acids to the body. This fish is also rich in iodine, B vitamins, omega 3, and selenium, which prevent the formation of free radicals in the body. Good to know: cod (cod) is one of the least fatty fish.

► Nuts: these oleaginous fruits provide a lot of complete protein (15 g per 100 g), omega 3 fatty acids, vitamins E and B, trace elements such as potassium, phosphorus, magnesium, calcium, and iron.

► Quinoa: its protein content is particularly high (15 g per 100 g) for a cereal, also rich in manganese that helps fight against the formation of free radicals, iron, and copper. Quinoa also contains polyunsaturated fatty acids, many micronutrients, and soluble fiber that can be used to treat cardiovascular disease and type 2 diabetes.

The most protein-rich meats

• Beef cheek (39.2 g/100 g, according to ANSES's Ciqual table)
• Graubünden meat (38.9 g/100 g)
• Veal shank (37.4 g/100 g)
• Pork cutlet (36 g/100 g)
• Leg of lamb (35.2 g/100 g)
• The most protein-rich cheeses
• Grana Padano Parmesan cheese (33 g/100 g)
• The mimolette (33 g/100 g)
• Tomme (30 g/100 g)
• Dry goat cheese (30 g/100 g)
• Gruyère (28 g/100 g)

The most protein-rich plants

• Spirulina (57.5g/100g)
• Soybeans (38g/100g)
• Lupine seeds (36.2g/100g)
• Pumpkin seeds (35.6g/100g)
• Dried parsley (29g/100g)
• Coral lentils (27g/100g)

What is the recommended daily dose?

 Often tired, a little anemic, slightly plotted ... Maybe you lack iron? However, by choosing the right foods and adopting the right reflexes, it is possible to avoid deficiencies. Advice and explanations from Laura Azenard, naturopath, to regain 'iron health'.

Iron is a real player in the transfer of oxygen to the muscles. That's why when you run out of iron, you can quickly feel very tired or feel a 'spinning head' sensation. So where to find iron in our diet? How much do we need? How do you know if you are deficient? What are the tips to boost iron assimilation? We take stock with Laura Azenard, the naturopath.

What is iron used for?

 "Essential to the proper functioning of the body, iron is a real Swiss army knife," says Laura Azenard. It serves the constitution of hemoglobin and contributes to the production of myoglobin (a protein close to hemoglobin that is able to transport our oxygen reserve to our muscles and which intervenes in the constitution of enzymes playing a crucial role in many metabolic reactions). "This antioxidant also participates in the detoxification of drugs, pesticides, pollutants and synthesizes catalase, an enzyme capable of countering free radicals (toxic molecules that are at the origin of premature aging of our cells). But beware, iron can be 'pro-oxidant' if it is in excess," continues the naturopath.  

Iron deficiency: who is most affected? 

First of all, you should know that iron deficiency is much less common than magnesium. "Today, we can say that we are almost all deficient in magnesium. Iron deficiencies mainly affect women - especially during menstruation or pregnancy - growing children, vegans, but also 'long-term' athletes such as marathon runners, but also all people who are victims of hemorrhage or disruption of the intestinal microbiota," explains Laura Azenard.

How do you know if you are iron deficient?

"If you feel tired, you tend to lose your hair, have a pale complexion, brittle and striated nails, you feel migraines, memory problems, loss of attention, impatience in the legs (restless legs syndrome), abnormal shortness of breath during exercise or if you are very often cold... You potentially have an iron deficiency,' says our expert. And iron deficiency can lead to 'iron deficiency anemia' which is characterized by a decrease in the number of red blood cells in the blood or the hemoglobin content. But to make a diagnosis of anemia, it is necessary to check the iron level via a blood test. For this, a determination of ferritin - protein, allowing the storage of iron - is carried out. However, when used alone, this marker is insufficient to diagnose anemia. Ferritin levels may be on the rise during inflammation, for example. Ferritin must be combined with another much more accurate marker called 'transferrin', another protein that carries iron in the blood. 

What are the daily iron requirements? An adult man needs 8 mg per day of iron, while a woman (settled, that is, before menopause) needs 16 mg per day.

Food: where to find iron?

Our diet offers two types of iron:

• Heme iron is contained in animal proteins such as red meats, fish and crustaceans (clams, oysters), offal (liver, kidneys), cold cuts (black pudding)... Heme iron is relatively well-assimilated during digestion: it is estimated that it is 25% bioavailable (the bioavailability of dietary iron corresponds to the percentage of dietary iron consumed that crosses the intestinal barrier). Namely red meats or fish have a good content of zinc, a trace element that participates in the proper assimilation of iron. 
• non-heme iron is contained in fruits, vegetables, and legumes. These products have a lower iron content and the latter is much less absorbable than heme iron: it is estimated that it is bioavailable up to 10%. Namely, among foods containing non-heme iron, there are algae. The latter contain so-called complexed iron, that is to say, that this iron has the particularity of being surrounded by plant molecules allowing it to be much better assimilated by the body. Spirulina, wakame, or dulse are algae that have a good content of complexed iron. But how to consume them? Spirulina can be found in food supplements, powder, or glitter that can be sprinkled on soups, salads, steamed vegetables, or compotes. But beware, 'spirulina is a real 'sponge' and tends to soak up everything in the air or water with which it is in contact, including pollutants. It is, therefore, better to choose it with the logo 'Spiruliniers de France', a label that respects organic commitments and a healthy growing environment', recommends the naturopath.

What are the foods richest in iron?

 The most abundant mineral in the human body, calcium is essential for healthy bones and cells. How much to consume per day? What are the foods richest in calcium? The best non-dairy products? Where to find them when you are vegan? List and tips.

Definition: what are calcium and what benefits?

Calcium is a mineral salt necessary for the body and especially for the strength of bones. Since it is not made by the body, it must be brought to it daily, through food. This trace element is beneficial for bones, for teeth (it helps to avoid cavities), reduces the problems of nervousness, spasmophilia and insomnia. Other nutrients increase the benefits of calcium and promote its assimilation into the body, such as vitamin D, which improves calcium absorption and metabolism. Also, magnesium, potassium, probiotics, or essential fatty acids help calcium to attach to the bones.

List of calcium-rich foods

Calcium is particularly present in dairy products, but other foods are real sources of calcium such as legumes, dried fruits, green vegetables, or oily fish. 

► Cheeses (Parmesan, Comté, and Gruyère in the lead): see next paragraph.

► Dairy products: one yogurt (125 g) contains 176 mg of calcium, while 100 g of petit-Suisse contains 117 mg. To consume: 2 to 3 dairy products per day (for example 1 glass of milk + 1 yogurt or cottage cheese (or 2 small Swiss) + 1 serving of 30 g of cheese)

► Sardines with drained oil: fatty fish are rich in calcium, which is particularly contained in their bones. Sardines in oil (798 mg per 100 g), anchovies (296 mg per 100 g), and mackerel (123 mg per 100 g) are rich in antioxidants because they contain omega 3, unsaturated fatty acids beneficial to the cardiovascular system (heart and arteries) and vitamin D that helps bind calcium to the bones. To consume: 1 or 2 fatty or semi-fatty fish per week

► Almonds: in addition to providing a good amount of calcium, almonds (248 mg per 100 g) contain many minerals, mono-saturated fatty acids, vegetable proteins, and soluble fiber. To consume: a serving of 15 g (12 almonds) provides 35 mg of calcium. 

► Green vegetables: rich in calcium, cooked spinach (141 mg per 100 g), chew/watercress (90 mg per 100 g), cooked broccoli, and cabbage (59 mg per 100 g) provide antioxidants, water, fiber, and vitamins. To consume 150 g for all meals. 

► Legumes: at the top of the ranking of legumes containing the most calcium, we find white beans (68 mg per 100 g), red beans (49 mg per 100 g), and chickpeas (35 mg per 100 g). They also have a high content of potassium and folic acid (vitamin B9) and promote cell renewal. To consume: 150 g per day as an accompaniment, alternating with green vegetables and starchy foods.

► Dried figs: containing vitamins and minerals such as potassium, iron, and calcium (167 mg per 100g), figs also provide antioxidants, especially contained in the peel, as well as fiber. To consume: 2 to 3 figs are a balanced snack rich in fiber, allowing a better concentration during the day. 

► Hazelnuts: these dried fruits are very rich in calcium (135 mg per 100 g), potassium, protein, and antioxidants, including vitamin E, used to prevent certain cardiovascular diseases (heart attack, stroke, clots ...). Good to know: hazelnuts contain omega 3 good to maintain the right balance of cholesterol, but they are nevertheless very fatty and caloric. Consume it in moderation (maximum 30 g per day). 

► Aromatic herbs and spices: Thyme is at the top of the ranking of aromatic herbs containing the most calcium (1260 mg per 100 g). To enhance your dishes, do not skimp on spices that have a high calcium content such as cinnamon (1080 mg per 100 g), cumin (931 mg per 100 g), or curry (478 mg per 100 g). Little known, meloukia, spice of Tunisia, is a powder of dried corete leaves that has a record calcium content (2000 mg per 100g). To the taste between spinach and sorrel, this spice can enhance the taste of your soups, soups, or vegetables. 

► Sesame: this oilseed provides calcium (962 mg per 100 g) and other minerals such as protein, iron, magnesium, and zinc. To consume: sprinkle your dishes with sesame seeds or consume them in wholemeal bread for breakfast for example.

The most calcium-rich cheeses

Contrary to popular belief, it is not milk that is the main provider of calcium but rather cheeses. Those that are best supplied with calcium are hard and pressed cheeses such as:

Parmesan cheese (1200mg of calcium per 100g),

• the county (1100mg per 100g),
• Gruyère (1020 mg per 100g)
• emmental (971 mg per 100 g).
• reblochon and Saint-Nectaire which contain 800 mg per 100 g,
• blue cheeses such as Bleu d'Auvergne and Roquefort which contain 600 mg per 100g.
• To consume: a serving of 30g per day can cover on average a quarter of the daily needs. 

Where to find calcium when you are vegan (without milk)?

Calcium is mainly found in dairy products (cheeses, yogurts, etc.). But not only. It is present in green vegetables such as collard greens (232 mg/100g), watercress (158 mg/100g), spinach, and fennel (100 mg/100g). Tofu contains 350 g of calcium for a 100 g serving. Oilseeds such as almonds or hazelnuts are well supplied with calcium (250 g/100g and 135 mg/100g respectively). The fruits are a little less well supplied. Nevertheless, kiwis (34 mg/100 g), oranges (43 mg/100 g), apricots (13 mg/100 g), clementines (30 g/100 g), and blackberries (29 mg/100 g) are the ones that contain the most. 

Most calcium-rich waters

Flat or gaseous, prefer so-called calcium waters, that is, rich in calcium that have a content greater than 150 mg per liter. No. 1 in the ranking, Hépar water contains 591 mg of calcium per liter, it is followed by Contrex (467 mg/l), Salvétat (253 mg/l) and San Pellegrino (208 mg/l).

What is the recommended daily dose?

Calcium intake is 1 g per day on average, but needs vary depending on gender and age. At the time of growth, pregnancy and aging, or in case of osteoporosis, the calcium requirement increases and the daily intake then increases to 1.2 g.

 Fatty acids are the main compounds in edible oils and fats. Saturated, unsaturated, free, essential... What are the different types of fatty acids? Their role for health? How much to consume per day? What are their dangers?

Definition: What is a fatty acid?

Fatty acids are the main molecules constituting fatty substances or lipids. Fatty acids are mainly a source of energy (1 g of lipids = 9 kcal) and participate in the proper functioning of the body and the various metabolic systems. In addition to having an energetic role, fatty acids will also have a structural, metabolic, anti-inflammatory, and protective role on the cardiovascular and cerebral systems. There are about forty different fatty acids among which we distinguish in particular:

• Essential fatty acids,
• Unsaturated acids
• Saturated fatty acids.

'Their differences are based on molecular specificities: the number of carbon molecules constituting its chain as well as the number and type of unsaturated bonds. Fatty acids are found in liquid (oils) or solid (fats) form', informs Dr. Corinne Chicheportiche-Ayache, a nutritionist doctor. Fatty acids consist mainly of triglycerides. Fatty acids pass through the lymphatic circulation to reach the bloodstream. "They are then stored in cells called adipocytes or fat cells and can be released according to energy needs," says the nutritionist.

What are the differences between the types of fatty acids?

Fatty acids come largely from the diet.

Depending on their type, fatty acids play different and more or less important roles in the body. In particular, they represent a very large source of energy for the cells of the human body. Fatty acids come largely from the diet. "Some fatty acids can also be synthesized naturally by the body, others must be provided by the diet (essential fatty acids)," says Dr. Chicheportiche.

Essential fatty acids

"Essential fatty acids (EFAs) are one of the categories of fatty acids," says Dr. Chicheportiche. Specifically, they are part of the polyunsaturated fatty acids. There are two main types of essential fatty acids:

• omega-3
• omega-6.

Essential fatty acids cannot be synthesized directly by the body. However, they have important roles: they fight against cardiovascular disorders, high blood pressure, and neurodegenerative diseases. "The only solution is, therefore, to adopt a diversified diet in order to secure the intake of essential fatty acids (eg fatty fish and vegetable oils) or by food supplements," explains the nutritionist.

Saturated fatty acids

Saturated fatty acids (SAGs) are a category of fatty acids, the constituent molecules of fatty substances. Saturated fatty acids have only simple carbon bonds. They are solid at room temperature (lard, butter for example). They come from the animal kingdom. In reasonable quantities, saturated fatty acids are good for the body. The AFSSA recommendations indicate that they must represent a maximum of 12% of our Total Energy Contributions. "Their excessive consumption, especially for some, such as palmitic acid or stearic acid contributes to the increase of cardiovascular risks. Their reasonable consumption is not contraindicated. They provide a lot of energy," says Dr. Chicheportiche. On the other hand, consumed in excess, saturated fatty acids promote weight gain and increase the risk of cardiovascular disease. Some of the main sources of saturated fatty acids include butter, cold cuts, fatty meats, and cheeses.

Unsaturated fatty acids 

Unsaturated fatty acids (AGI) are part of the family of fatty acids, which are the basis for the formation of lipids. Unsaturated fatty acids have one or more carbonic double bonds. We can thus distinguish respectively monounsaturated fatty acids (omega-9) and polyunsaturated fatty acids with omega-6 and omega-3 types. 'Oleic acid is the main source of omega-9. The main contributors of omega-9 are vegetable oils including olive oil, avocados, and oilseeds. They are rather protective for cardiovascular function by reducing bad cholesterol (HDL-cholesterol), increasing good cholesterol (HDL-c) and insulin sensitivity, informs the nutritionist. Polyunsaturated fatty acids have many important functions in the body. As important constituents of cell membranes, they participate in the synthesis of many compounds involved in inflammation, cell aggregation, cellular immunity.' The main dietary sources of unsaturated fatty acids are vegetable oils, various seeds, oilseeds, fatty fish and seafood, eggs, and soybeans.

Trans fatty acids

'Trans fatty acids form a category of unsaturated fatty acids (AGI), whose carbonic double bond is in 'trans' configuration. In other words, the hydrogen atoms are not on the same side of the molecule," the doctor informs. This configuration exists in nature (natural trans fatty acids) but it is more often the result of an industrial process aimed at increasing the life expectancy of vegetable oils (synthetic trans fatty acids). Trans fatty acids are present in many preparations in the food industry: ready meals, sweets, breakfast cereals, aperitif cakes, biscuits, industrial pastries, spreads, etc. In small quantities, they are not dangerous for the body. In too large quantities, however, they increase the risk of cardiovascular disease. Their consumption must be reduced.

Free fatty acids

Free fatty acids are a form of reserve, in the blood, of the body's fats. 'A photo of the free fatty acids at time T can be taken with a sample. Their dosage is mainly reserved for research and is not carried out routinely," says Dr. Chicheportiche.

What is the role of fatty acids?

Fatty acids are mainly a source of energy (1 g of lipids = 9 kcal) and participate in the proper functioning of the body and the various metabolic systems. In addition to having an energetic role, fatty acids will also have a structural, metabolic, anti-inflammatory, and protective role in the cardiovascular and cerebral systems.

List of foods that contain fatty acids?

Saturated fatty acids:

• Milk and cheese
• Butter, cream
• Peanut, palm, coconut oils,
• Meat, poultry
• Ready meals
• Cold cuts

Trans fatty acids:

• Pastries
• Spreads
• Cookies

Omega-9 fatty acids

• Olive oil
• Hazelnut oil
• Hazelnuts
• Olives
• Almonds
• Goose fat
• Lawyer
• Cocoa

Omega-6 fatty acids:

• Sunflower seeds
• Sunflower oil
• Corn oil
• Soybean oil
• Meat
• Eggs

Omega-3 fatty acids:

• Nox, walnut oils
• Rapeseed oil
• Camelina oil
• Flaxseed

EPA and DHA:

• Oily fish

How much to consume per day?

 Amino acids are molecules that, combined with each other, form the proteins essential for the proper functioning of our body. What are their roles? Which ones are natural? Essential? In which foods to find them? The point with the doctor-nutritionist Camille Le Quéré

Definition: What is an amino acid?

Amino acids are molecules that, when combined with each other, form proteins. In all, 20 amino acids are used in the composition of proteins in the human body.

What are their roles?  

'The role of amino acids is to enable protein synthesis. They are therefore involved in the many actions of proteins to ensure the proper functioning of the body," says nutritionist Camille Le Quéré.

What are these actions? 'Proteins play a structural role and participate in the renewal of muscle tissues, dander (hair, nails, hair), bone matrix, skin, etc. They participate in many physiological processes, for example, in the form of digestive enzymes, hemoglobin, hormones, receptors or immunoglobulins (antibodies)," says ANSES on its website.   

'For high-level athletes, valine, leucine, and isoleucine – the branched-chain amino acids – have a very effective effect on increasing muscle mass during sessions of high-intensity sports activities. They also improve recovery," adds the nutritionist.

What is an essential amino acid?

"The so-called essential amino acids are those that the human body is not able to synthesize and that it is, therefore, important to find in the diet," notes the specialist.

What is the list of natural amino acids?

In humans, there are nine essential amino acids: tryptophan, lysine, methionine, phenylalanine, threonine, Valine, leucine, isoleucine, and histidine.

Non-essential amino acids are glutamine, aspartate, glutamate, arginine, alanine, proline, cysteine, asparagine, serine, glycine, tyrosine.

Where to find amino acids in food?

They are found in protein-source foods:

• meat
• eggs
• fish
• dairy products
• legumes
• tofu
• oleaginous fruits

"For vegans, who consume few protein-rich foods, supplementation will be necessary to compensate for the amino acid deficiency," concludes Camille Le Quéré.

Thanks to the doctor-nutritionist Camille Le Quéré.

 To avoid back pain and tone it day after day, here are some easy exercises to practice at home.

It is often forgotten, but strengthening your back helps avoid chronic or temporary back pain and has a beautiful posture. By doing some targeted exercises that will work large dorsal and Trapezius while strengthening the abdominal belt, your pain will disappear and you will gain a nice head port and a flexible spine. It's up to you!

What are the best exercises to strengthen the back? 

Before you start, please be well equipped (mat, comfortable outfit) and keep a good alignment during the movements.

1. Board, leg, and arm lift

Here is a kind of crawl to practice on the ground! Lying on your stomach, face facing the ground, raise one arm and leg on the opposite side at the same time. Try to take your thigh off the ground, but do not try to go too high with your limbs: small amplitude movements will be enough to stimulate your back muscles.

Frequency: Repeat the gesture ten times on each side. This exercise helps to firm your lower back.

2. Flat stomach, raised from the bust with arms and legs stretched out 

This exercise allows you to muscle the lower back, that is, the lumbar muscles. Lie on the ground flat on your stomach. Place your hands under your chin. Then raise your bust back 10 times, without throwing your head back. This remains in the alignment of your spine. Then rest for a moment. For more comfort, do not hesitate to place a gym mat on the floor.

Frequency: You can perform several series of this movement. Be careful, however, not to force on the muscles of your back, make them work gently.

3. Kneeling, rising and descending from the buttocks

Get on your knees, your legs a little apart. Place the arms in front of you. Lower your buttocks and bust, keeping your back straight. Then get up gently. At no time should your buttocks touch your heels, but simply approach them. Also, pay attention to your upper body: it is not your arms that move but your bust. This exercise stimulates your lumbar and back muscles.

Frequency: Inhale down and exhale as you get up. To practice always gently, ten times.

4. Kneeling, swinging arms forward and backward

Exercise: Sit on your knees, buttocks protruding from the heels. Lean forward, your back straight. Spread your arms and move them back and back and forth.

Frequency: no rush: this movement is practiced smoothly, even slowly.

5. Flat stomach, raised-lying arms

Here is an exercise to tone your upper back, including the shoulder area. Lying on your stomach, put your forehead on the ground. Raise both arms at the same time, hands open. Do not arch your back. Your legs should be spread apart, to the width of your pelvis. Your feet do not peel off the ground during this exercise.

Frequency: remember to blow well and practice this exercise smoothly, as many times as you can

6. Standing, legs bent, lifting small dumbbells

Do not rush to a sports store: two small bottles of water will be enough for this exercise. Flex your legs, always with your back straight, your gaze rests in front of you, not on the ground. This exercise solicits the great dorsal but also the area of the scapula and trapezius.

Frequency: Raise your elbows ten times to the sides while inhaling, then release your arms forward. Start again and finish by keeping your elbows in the air for a few seconds, on the sides.

7. Lifting dumbbells on a bench

Place one hand and one knee on a bench, back straight. The foot that remains on the ground is well laid, not on the tip. Your back stays straight, your head in the extension of your spine. Raise your little dumbbell or other improvised weight, until it is parallel to your side.

8. 90° arm lift with a dumbbell

To solicit the upper part of your back, bend the knees, abdominals are contracted. Raise your arm 90° with a light dumbbell and then pass it through the extension of your head. This movement in an arc of a circle is to be practiced gently.

Frequency: perform this exercise regularly in small sets on each side, but do not abuse it: this movement, if practiced too often, could 'widen' your back.

9. Flat stomach, lifted dumbbells

This exercise puts into action the muscles of your back, from the neck to the sacrum. But be careful: practice it with great gentleness, without forcing and without jerks. Sit flat on your stomach on the floor, with a small dumbbell or a small bottle of water half filled in each hand. You need to peel your bust off the ground with your arms back. Gently return to the starting position, arms forward.

Frequency: to be repeated several times, always very slowly.

10. Stretching from the back to the ground

When you've finished your series of exercises to build back muscle, don't forget to stretch. This is essential. Kneel down, buttocks resting on your heels. Slowly, move your hands forward, seek to reach the farthest point possible. But for this stretching work to be really effective, do not take off the heels of your buttocks.

Frequency: stretch for a few tens of seconds and then get up gently.

What sports strengthen the muscles of the back? 

• Swimming is the recommended sport against back pain: prefer the crawl and the back crawl so as not to arch your spine. Bonus: swimming relieves pain, especially in the lumbar.
• Still in the water, water aerobics can also help you strengthen the back.
• Gymnastics, yoga, and dance are recommended sports for the back because they gently work the muscles of the posture and guarantee you a good position.
• Walking also makes the back work smoothly, provided you do not make too large strides and do not carry too heavy a bag on the shoulders.
• You can also practice cycling, in the city or at home with an exercise bike, which will stretch and strengthen your back.
• Avoid: tennis, horseback riding, and running, which harm the vertebrae and spine.

How to relax the back muscles? 

 Vitamin D is essential and indispensable for the proper functioning of the body. This vitamin granted largely by the sun, intervenes in the absorption of calcium and phosphorus from the intestines and by the kidneys. Despite the winter, we can compensate for the lack of sun by favoring certain foods.

We find the vitamin D necessary for our body when we offer our body a few rays of sunshine. But in winter, if you live in an area where greyness reigns, opt for a diet rich in vitamin D!

Where can I find vitamin D?

If you're in the sun this winter, stay there! Two exposures of fifteen to thirty minutes per week provide almost all of our body's daily vitamin D needs. More concretely, vitamin D allows calcitriol to form: this hormone is essential to fix calcium in the bones and thus make the skeleton robust. Its effects are numerous: bone mineralization, phosphocalcium metabolism, etc.

On the other hand, if you live in a country or region where sun appearances are more than rare from October to April, monitor your diet and that of family members to make sure that vitamin D needs are covered. Pregnant women and children must meet the needs of their bodies. Otherwise, beware of deficiencies that can promote the appearance of rickets. 

Fish, a great ally

Among the foods richest in vitamin D is fish, but not just any. First on the podium, salmon. That's good, it is one of the favorite fish of the French, ahead of trout and cod. Be careful, however, the intake of vitamin D is more important when salmon is steamed than when it is grilled for example. 

This is followed by canned mackerel, trout, sardines in oil, fresh or canned tuna (prefer light tuna with a lower mercury content than albacore tuna), herring, cooked eel, fish eggs in general (such as caviar if your wallet allows it), anchovies and oysters. 

Liver and dairy products on the menu

The queen of foods (or food supplements) noticed by its rich content of vitamin D remains cod liver oil. A bad childhood memory for some, an invaluable discovery for others, cod liver oil contains 250 micrograms of vitamin D in a 100-gram serving. 

You can also consume veal liver (even if children do not like it in general), foie gras, raw or cooked mushrooms. Also note that raw egg yolk is an important source of vitamin D. So prefer fried egg, not overcooked, rather than a hard-boiled egg. The cheeses -Brie, mozzarella, and gruyère in the first place - also allow non-negligible contributions. Cow's milk and soy-fortified beverages give you a few precious daily micrograms.

How much vitamin D should we take?

 Some diseases are unknown to the general public because they remain very rare. To date, more than 7000 rare diseases are listed, 80% of them having a genetic origin.

 Sickle cell disease

Sickle cell disease, or hemoglobinosis S, sicklemia, or sickle cell anemia, is a genetic disease that is characterized by a modified composition of hemoglobin.

The transport of oxygen in the blood cannot be carried out correctly, which leads to obstruction of the vessels and arteries. Due to lack of oxygen supply, ischemia is often observed with the consequences of infarctions (myocardium, cerebral, etc.).

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Amyotrophic lateral sclerosis

Amyotrophic lateral sclerosis, also known as Charcot's disease, is a neurological disease that attacks nerve cells, especially motor neurons. These degenerate or die gradually and are therefore no longer able to send messages to the muscles. The muscles become weaker and weaker and atrophy.

The course of the disease is rapid and its outcome is often fatal.

Leukodystrophy

Leukodystrophy includes all diseases characterized by a disruption of myelination. People affected by these almost exclusively genetic diseases, no longer produce or almost no more myelin. Myelin is a substance consisting mainly of lipids that serve to isolate and protect nerve fibers.

Without myelin, the conduction of nerve messages can no longer be carried out correctly and the brain gradually becomes sclerotic.

Spinal muscular atrophy

Spinal muscular atrophy is a group of neuromuscular diseases that are characterized by more or less progressive muscle weakness due to degeneration and loss of anterior motor neurons of the spinal cord. It particularly affects the muscles of the feet and legs, and those of the hands and forearms.

Some specialists compare distal spinal muscular atrophy to the spinal forms of Charcot's disease.

Duchenne myopathy

Duchenne myopathy is a disease characterized by dystrophin deficiency.

Dystrophin is a protein found in muscle tissue and essential for its proper functioning.

It can affect all muscles without exception, including the heart muscle or the diaphragm, both of which are the most serious causes of the disease.

Necrotizing fasciitis

Necrotizing fasciitis is a rare infection of the skin and subcutaneous tissues along the fascia (fibrous membranes used to protect muscles).

It is caused by group A streptococcus essentially and by "skin-eating" bacteria.

Severe pain, sudden swelling of the tissues, a feeling of heat, redness, and then a dark coloration of the skin ranging from purple to black are observed. Amputation is sometimes essential to save the patient.

Defy the laws of gravity with aerial yoga, a discipline that combines relaxation, strengthening, and letting go. Sarah Bellagamba, the AntiGravity teacher at the White Club in Paris, tells us all about this soaring concept.

Do not touch the ground again. Also called AntiGravity or Fly Yoga, aerial yoga is an atypical discipline combining yoga, Pilates, and circus arts. Suspended in a hammock that can support up to 500 kilos, you float in the air, rediscovering your body and new sensations. An awakening of the body and mind is tonic and amazing.

What is aerial yoga?

The original discipline, then called AntiGravity Yoga, was developed in the United States by the gymnast and choreographer, Christopher Harrison who after an injury discovered that exercises and postures were easier to perform in the air. On our side of the Atlantic, in 2008, Florie Ravinet inspired by this aerial yoga created her own method, Fly Yoga, which she developed with a team of physiotherapists.

What is the principle?

If aerial yoga has different names, the principle is the same: train in a hammock alternating a few movements with ground support and aerial postures. A work in suspension that allows to stretch the body and the spine as a whole and to strengthen the muscles in depth.  At the key, flexibility, tone, and relaxation, all without impact. "The hammock is an additional support that allows us to access inversions, to put them within the reach of as many people as possible," explains Sarah Bellagamba, yoga and AntiGravity teacher at Blanche, in Paris. It also creates instability a bit like you would have with a Swiss Ball for deep muscular work." Some classes focus more or less on strengthening and inversions while others like Prenatal Fly Yoga, intended for pregnant women, are softer.

To know: The hammock is located about 1 meter from the ground, high enough not to have the head touching the ground during inversions, but not too high either for the arms to touch the ground when support on the hands is necessary on certain postures.

What are the benefits of aerial yoga?

Suspension training offers many possibilities for postures and exercises for a complete work of the whole body and benefits both physically mentally and emotionally.  Freed from the supports, aerial yoga also allows us to perform certain movements that we could not do because of small pains: "For example, the candle quotes the teacher. There, the hammock makes it possible to do it.'

The body being solicited in its entirety, we tone in a harmonious way. We muscle the upper and lower body, the abdominal strap is constantly engaged. Also, thanks to weightlessness, stretching is facilitated, the body and joints relax and untie gently. We also improve our agility, flexibility, build muscle and strengthen our deep muscles in a fun way. "We release muscle tension, strengthen the center of the body, improve its proprioception, its joint mobility, continues the teacher. We also work on self-esteem because we challenge ourselves a little, there is also a playful and artistic dimension. We work all at once!' If yoga is a complete discipline, for the teacher, its number one advantage is: 'the decompression it provides at the level of the spine. Thanks to inversions, the vertebrae are decompressed, the muscles are relaxed.  A decompression would be beneficial to relieve tension and relieve some back pain. "It's very good for vertebral problems," advises prof.

The aerial and gliding dimension is of course the other asset of this discipline. With your head down, you learn to trust yourself, to let go. Playful and regressive inversions are a good way to clear your mind, to change your mind while working on your strength, mobility, flexibility.

What are the contraindications?

Aerial yoga is accessible to all but still has contraindications as Sarah reminds us: 'All inversions are not recommended for pregnant women. Aerial yoga is also not recommended for people with heart problems, blood pressure, suffering from glaucoma. Do not practice within 6 hours of a Botox injection!'. And then, to jump into the air, even if it is not a question of crazy acrobatics, it is better not to have a problem with being upside down.

For whom? Everyone and especially for yoga and Pilates enthusiasts who want something new and for those who want to challenge themselves and have fun training suspended in the air.

Where to do aerial yoga in Paris?

Here are the best places to practice aerial yoga in Paris:

• AntiGravity at Blanche and Klay
• Fly Yoga at the Fly Yoga Center
• Aerial yoga at Somasana

What does an aerial yoga class look like?

After quickly taming the hammock and settling in, the AntiGravity course begins smoothly with a moment of relaxation sitting in the hammock. Then, we continue with stretching on a rhythmic playlist. Not so easy to stretch wrapped in the fabric, but it feels like in a cocoon and the sensations of the pendulum are pleasant. Then, it's time for a few exercises inspired by yoga postures in front of and behind the hammock, feet on the ground. On this day, there are many regulars, so we quickly move on to serious things namely: inversions. Finding yourself upside down a few centimeters from the ground, like when you were making the pear tree as a child is a little destabilizing. We are a little afraid of falling. Sarah, listening, advises us and gives us time to get used to these new sensations. After a few moments of breathing and concentration, we finally let go and find ourselves completely suspended, upside down, held by the feet and legs wrapped in the fabric.

At this moment, the expression 'letting go' takes on its full meaning. You have to trust yourself but also at the hammock, adapt to this feeling of blood flowing into the head and then you end up relaxing. The session continues between reinforcement exercises, suspended work, and reversals. To keep the balance, you are obliged to keep your abdominal strap sheathed. The arms work hard to lift and hold us back. The wrists are also well solicited which makes their mobility work. For the regulars, all these aerial postures are exhilarating. For me who is prone to seasickness and vertigo, slight discomfort is felt at the end of the course. "Sometimes it happens to feel a little feeling dizzy, reassures Sarah. This can be related to what we ate, the time we had breakfast, our shape of the moment...'. A little against the weather I do not realize the last inversion, I prefer to wrap myself in the hammock and let myself be lulled gently. The end of the course ends with new stretches in the hammock and it is already time to go back down to earth.

The course was very demanding for the arms and abs, I would have some small aches and pains the next day. The AntiGravity is really great for stretching, you come out with a feeling of grandeur as if you already had a better hold. A complete course that allows you to work the whole body in a fun way, the feeling of lightness and flotation in addition.