By | YEET MAGAZINE  Updated 0200 GMT (1000 HKT) August 25, 2021

Between new eating habits, sports and personal development, our good advice to start the return on the right foot.

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Eat fruits and vegetables for less stress

We knew the interest of consuming a good quantity of fruits and vegetables every day to counteract cardiovascular and chronic diseases, the effects of age ... But it would also be good for fighting stress, according to a team of nutritionists and psychologists at the University of Perth, Australia (Clinical Nutrition, April 2021).

According to them, doubling your consumption - from 230 to 470 grams / day - would reduce stress by 10% on average. They sifted through data on more than 8,000 people, almost parity of women and men, over the age of 25. The effect, it seems more marked for the 45-65 age group, would be due to carotenoids, the colored pigments contained in plants: they would reduce the level of inflammation of the body and oxidative stress. (the attack of cells by free radicals), with a beneficial effect on mental health.

Finally know how to say no

Enough of never knowing how to say no to a friend who asks you for a "little favor" that will take you all day long, of being systematically the one who stands aside in front of the person who comes in front of him, of leaving the store with trousers whose you don't need but without the shirt you wanted? Where is your free will, who manipulates whom, what is your real power of influence?

It is to all these questions that Nicolas Guéguen, doctor of psychology and researcher in behavioral sciences, answers in his latest book (The Art of Influence and Manipulation in Daily Life, Dunod, 2021). We are quickly surprised, on reading, by the number of examples of manipulations that we do not even think about, but also by his own power of seduction, which is worked on. A book to be handled without moderation.

To protect yourself from cancer, tap the fungus!

Consuming an average of 18 grams of mushrooms each day would decrease the risk of cancer, especially breast cancer, by up to 45%. This discovery is due to researchers at the University of Pennsylvania who highlighted this specific relationship between diet and cancer, by sifting through data from 17 studies and scientific publications covering nearly 20,000 people and over a very long period. (Advances in Nutrition, March 2021).

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This effect is believed to be due to the concentration of ergothionein, an amino acid known for its antioxidant and anti-aging properties. What makes scientists say that all the mushrooms, more or less rich in ergiothioneine, are not equal: shiitake, the maïtake (nicknamed the mushroom of vitality or "Hen of the woods") and the oyster mushrooms would thus be much more effective. than layer mushrooms like that of Paris, white or brown (cremini, portabello…).

Dance to age better

Dance, this fun-physical exercise, is surely one of the most effective in terms of form and health. Beyond the cardiovascular and articular effects, it is indeed the whole of the organism that benefits from it. A study from the University of Montreal (Neurourology and Urodynamics, 2014) has thus underlined the interest, in order to treat female incontinence, to support by the practice of dance a program of rehabilitation of the muscles of the pelvic floor.

Another, from the University of Zurich (Jama Network, Sept 2020) showed that dancing regularly, preferably in a group or with a partner, could reduce the risk of falls in everyday life by up to 37% in those over. 65 years.

Vegetables and fish: good anti-Covid

These essential microbes Reflexology, from head to toe

Tension: pay more attention

Measure and record your blood pressure 24 hours a day without thinking about it and without too much embarrassment? This is what the Swiss MedTech Aktiia offers, with a brand new portable monitoring device developed after fifteen years of research conducted at the Swiss Center for Electronics and Microtechnology (CSEM). No inflatable armband that compresses the arm, but a small bracelet to wear on the wrist. It is equipped with an optical system which measures "the pulse wave", that is to say the variations in diameter of the arteries with each heartbeat.

After calibration by a cuff blood pressure monitor supplied, the algorithm designed by the start-up translates these data into blood pressure with good precision. All the measurements, transmitted by Bluetooth to your smartphone are processed, formatted and visualized by a dedicated application. For sharing, in particular, with the attending physician.

Make time for yourself

Leaving the city for the countryside, changing direction or even profession, reviewing your consumption, priorities, relationships with others ... Break for some, questioning, even tragedy for others, sometimes all at the same time, the Covid -19 did not only upset our daily habits and well-anchored certainties. It may also be an opportunity to grow, to know what each one wants to do with their originality, their sensitivity, their spirit, their desires.

Embrace a new routine

Eat better, exercise every day, breathe and sleep well: this would be the recipe for gaining three years over one's biological age, assure researchers who have, to demonstrate this, carried out a “randomized” clinical trial (Aging, April 2021).

They asked a group of men to follow an “epigenetic” program for eight weeks: a diet with little animal protein, but fruits, vegetables and supplements (probiotics, phytonutrients); 30 minutes of daily exercise at 60-80% of their maximum effort five days a week; breathing / relaxation exercises twice a day; and sleep at least seven hours a night.

They then compared the effect of this "diet" (by measuring DNA methylation, known to be a good marker of biological age) with the control group who lived their lives as if they were ordinary. The result was a difference of 3.23 years on average between the two groups.

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