Sport: 5 reflexes to prevent ankle sprain

Well known to sportsmen and women, sprains are painful and force us to limit all physical effort for several weeks. Find out how to avoid it.

All it takes is a poorly cushioned or abrupt movement to the side to awaken severe ankle pain. A lateral sprain is a well-known problem among athletes.

Pain is the first warning sign, sometimes followed by swelling, oedema, or hematoma. It may be very severe at the time of shock, then decrease a few minutes later, and then gradually return.

This is why it is important to stop exercising immediately instead of forcing, otherwise, the situation will get worse. Apply ice, a soft restraint, and consult a doctor to check for fractures and to prescribe pain medication.

Beforehand, you can apply certain preventive measures to limit the risks:

Warm up

Each sport activity must be preceded by a muscular and articular warm-up. These movements gently stretch the ligaments and prepare them for the effort. Rotate your ankles for a few minutes and start the body off with a little jog.

Don't force

When the body tells you it hurts, you have to listen to it. Taking fatigue into account is essential to avoid accidents. Respect your rhythm, go progressively, and don't go over the limits. Take regular breaks to let the body recover and to avoid strain on the joints.

Equip yourself

We are sometimes tempted to use running shoes for another sport, but it is important to choose equipment adapted to each activity to prevent sprains. If one of your ankles is weaker than the other, ask your pharmacist for advice to help you choose an appropriate support bandage.

Adapt yourself

Take into account the environment in which you find yourself. The slippery or unstable ground can lead to falls and trauma. The clinging ground can block your foot and cause false movements.

Follow the doctor's advice

In the event of a sprain, it is essential to take good care of the sprain to prevent a recurrence. Follow the recommendations to the letter and do not return to the sport before the date advised by your doctor.

Strengthening exercises are sometimes necessary to help the ankle recover from the shock, remember to practice them regularly.

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 Pizza or quiche, how to choose?

They are simple, varied, complete and appreciated by all. Is pizza more caloric than quiche? More satisfying? Which one is more difficult to prepare at home? Focus on their particularities, nutritionally and in the kitchen. 

What are the nutritional differences between quiche and pizza?

On the quiche side 

• .Caloric intake. 259 calories per 100 g on average, rather of lipidic origin since brought by eggs, fresh cream, and butter (or margarine) of the shortcrust pastry. It is more for the versions with bacon, cured ham, cheese... less for those with vegetables.

.Protein content. Low: 8%, because in the basic recipe it is almost only eggs that provide it. Quiches containing meat, fish, or cheese logically show higher intakes (10%), but this remains low.

.Lipid profile. The fat content is high (15 %), half of the fatty acids are mostly saturated since they come from cream, eggs, and butter, 30 to 35 % from mono-unsaturates, and 10 to 15 % from polyunsaturates (mainly omega-6). Only the quiches with fatty fish, nuts... bring more omega-3. There is also some cholesterol (67 mg/100 g).

.Satisfying power. Acceptable, mainly linked to the relatively high percentage of fat which slows down the assimilation of carbohydrates and gastric emptying. It becomes interesting when there is meat or fish - protein - and vegetables - fiber - in the system.

.Vitamins and minerals. Their presence is negligible, except in the versions based on vegetables (which provide various minerals) or cheese (calcium).

On the pizza side

• .Caloric intake. 226 calories per 100 g on average, mainly provided by the carbohydrates in the dough (flour) and the lipids in the cheese. However, the energy intake varies considerably depending on the filling, for example, rich for a "4 kinds of cheese", light for a "4 seasons".
• 
  
• .Protein content. Low: 10%. These come mainly from the cheese because the quantities of meat (ham, minced steak...) or fish (tuna, anchovies...) are often negligible.
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• .Lipid profile. Of the total fat content (8% on average), almost half is saturated fatty acids, mainly from cheese, while 40% is monounsaturated fatty acids and only 10% is polyunsaturated (mainly omega-6), rather provided by olive oil. Only pizzas topped with oily fish provide additional omega-3.
• 
  
• .Satisfying power. Moderate, if we consider the relatively high energy intake: the carbohydrates provided by bread dough are quickly assimilated and the protein intake is low. In addition, there are few vegetables and therefore little fiber (2.2 g/100 g).
• 
  
• .Vitamins and minerals. There are few, with the exception of antioxidants (lycopene) from tomato purée and calcium (195 mg/100 g) from cheese.
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• What are the differences on the kitchen side?

  On the quiche side 

  
  

  • .Difficulty. The dough may tend to soak while, at the same time, the top of the machine may dry out.
  • .Preparation time. 20 to 25 min, if you make the dough, 10 min otherwise. Cooking time is long: 45 min at 180 °C and requires monitoring.
  • .Variations. Quiches can be prepared with vegetables, cheese, fish or meat, and/or with seeds...
  • .Preservation. 2 days in the fridge, flat in an airtight box, taking care that the dough does not soak too much. It can be frozen.
  • 
    

On the pizza side

 .Difficulty. It all depends on how you prepare the dough. For the rest, it's ultra-easy: you put the tomato purée, then the filling, and in the oven!

.Preparation time. 1 h 30 with a home-made paste, 10 min if you buy it. On the cooking side, it's quick: 15 min at 250 °C.

.Variations. Infinite! You can garnish it with raw or cooked vegetables, all kinds of cheeses, meat, fish, eggs... For tomato refractories, there are white pizzas topped with fresh cream.

.Conservation. Two days in the refrigerator, well wrapped so that it does not dry out. It also freezes easily.

Pizza or quiche? The pros' opinion

Why choose pizza?

Contrary to popular belief, pizza - whether homemade or pizzeria-made - is not a greasy product! But to make a balanced meal, it lacks protein and fiber," says Raphaël Gruman. That's why it's better to opt instead for those filled with lean meat (ham, ground beef, etc.) or fish (tuna, etc.) and vegetables that satisfy the body's needs and satisfy its appetite. "You should avoid those made with cheeses or cold cuts that are too rich in fat. It has the advantage of being ready in record time... provided you make your dough in advance or buy it.

Why choose quiche? 

Along with eggs, cream and butter, quiche is rich in lipids, especially saturated fatty acids and cholesterol. There's no question of adding more with bacon, raw ham, smoked salmon, or cheese!" Raphaël Gruman recommends. We opt for versions with vegetables, lean meats, or fish (tuna, diced chicken...) to increase the intake of basic proteins and fibers. 

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The benefits of manuka honey

Manuka honey has a darker appearance than other honey, a stronger taste, superior antibacterial, and healing properties. Does manuka honey deserve its reputation?

The honey comes from the manuka tree, which grows only in certain regions of New Zealand and Australia.

A cousin of the tea tree, from which the antibacterial essential oil of the same name is extracted, manuka guarantees an exceptional honey, with a high price, but with tempting promises.

According to the producers, no comparison is possible: manuka honey is far superior to the others. According to them, it fights bacterial infections, including resistant ones, and heals wounds, even ulcerated ones, better.

The composition of manuka honey is unique

What makes it so special is the UMF or Unique Manuka Factor," says Carole Minker, Ph.D. in Pharmacy and Pharmacognosy. This number on the label represents its antibacterial power. The higher it is, the more active the honey is reputed to be. »

It was New Zealand researcher Peter Molan who discovered the presence of this original substance, but it was not until 2008 that it was discovered that the molecule behind UMF was methylglyoxal.

All honey contains this antibacterial substance," explains Dr. Becker, president of the Association francophone d'apithérapie. The particularity of manuka honey is that it contains much more thanks to its botanical origin. »

Manuka honey is a powerful antibacterial.

This exceptional concentration of methylglyoxal gives it a powerful antimicrobial activity.

This honey is effective against all common bacteria involved in sinusitis, angina, or bronchitis. Some scientific works show that it acts globally faster and at a lower dose than other honey.

Scientists from the University of Waikato, New Zealand, have also observed that it is able to prevent the development of antibiotic-resistant Staphylococcus aureus.

Other encouraging results followed with different bacteria, including one responsible for nosocomial infections, as well as streptococci and enterococci against which current antibiotics are inoperable.

"There are also studies on the benefits of manuka honey against the Helicobacter pylori bacterium that causes gastric ulcers," adds Carole Minker.

The only downside is that most of these studies are carried out in laboratories and there is little work in humans.

How to use it?

"There are few clinical studies, but regular use of 1 to 2 teaspoons per day during the winter months would be preventive," advises Carole Minker.

When an ENT or gastric infection is declared, however, it is necessary to absorb large quantities of it, which is difficult to recommend, otherwise you may swallow too much sugar!

Manuka honey is very healing.

All kinds of honey have a healing effect," recalls Carole Minker. This is mainly due to its strong osmolarity. »

This term means that honey attracts water. It drains lymph and plasma to the outside, causing waste and tissue debris, which cleanses the wound.

The mechanism also ensures moisture that promotes healing but does not increase bacterial growth due to the antimicrobial properties of honey.

By eliminating bacteria faster, manuka honey has a superior healing activity. "Methylglyoxal prevents bacteria from attaching to damaged tissue," adds Dr. Becker.

This key molecule also has anti-inflammatory properties that reduce edema and promote the tissue repair process. "One publication reports on the successful use of manuka honey at the Bonn hospital for the past three years to treat nosocomial skin infections," comments Carole Minker.

How to use it?

Manuka honey can be recommended as a dressing on a wound that is difficult to heal, after showing it to your doctor," she says. In this case, use a honey with a UMF of 18 or 20, clean the wound and apply a half-centimeter thick layer before applying a dressing. Change every 24 to 48 hours until improvement. »

Recent studies indicate that manuka honey improves the healing of diabetic leg and foot ulcers.

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The Ayurvedic Diet: The Wisdom Diet

 The Ayurvedic Diet: The Wisdom Diet

Weight gain, chronic pain, fatigue... are all signs of the accumulation of toxins in the body. To eliminate them, Ayurveda, a traditional Indian medicine, is based on an ultra-digestive diet adjusted to the physiology of each individual.

Ayurvedic medicine originated in ancient India and dates back more than 5,000 years. It integrates massages, natural remedies, and special dietetics. The Ayurvedic diet combines the body, soul, and mind. Its objective is the return to balance and the prevention of pathologies, including chronic ailments.

Overweight, dull hair, fatigue ... show that the current lifestyle is not suitable for the body. Starting with the plate: "Good health is based on good digestion," says Ayurvedic practitioner Claire Cascalès. Having a good digestive fire (Agni) allows the body to absorb, use, and eliminate according to its needs. »

If this fire is disturbed, we assimilate badly, we store and, above all, we produce toxins. "These toxins (Ama) are made up of food that is not properly digested," explains Fabien Correch, an Ayurvedic practitioner. Unprocessed, they foul the body year after year." To get rid of these toxins, Ayurvedic dietetics aims to restore good digestion.

And since all individuals do not digest in the same way, the content of the plate must also be adapted to the specificities of each individual. "You have to choose your rhythm, your food, your cooking methods... according to the dominant ayurvedic constitution," insists Falguni Vyas, a specialist in ayurvedic dietetics.

Follow the main principles of Ayurveda to rebalance the digestive fire and thus mobilize the accumulated toxins to quickly and durably lighten you, and be at peace with your belly.

Take care of your meals

Ayurveda insists on listening to the body and respecting its needs. "You should only eat when you are hungry," says Fabien Correch. It's a sign that the entire digestive system is ready to receive food and that it will digest and assimilate it optimally".

 To facilitate digestion, it is essential to eat seated, in a calm environment, without outside stimulation or lively discussion: in Ayurvedic dietetics, a meal is considered a moment of rest. It is also necessary to chew well, to appreciate all the smells, textures, colors... and to eat neither too quickly nor too slowly. Falguni Vyas finally insists on "the necessity not to eat too much and to always keep a little space in your stomach".

Adopt the right tempo

"In Ayurveda, we consider that the digestive fire is strong in the morning, the most powerful at noon and weak in the evening," says Claire Cascalès. To mobilize toxins as well as possible, the dinner must be lighter and more easily digestible - thus rather hot and cooked - than other meals". 

Moreover, there is no question of snacking between meals: "Ayurveda recommends not to break the sequential succession of digestion, notes Fabien Correch. It is not advisable to ingest food if the cycle of digestion of the previous meal has not been completed". It takes at least 3 hours between food intakes (including tea, coffee, or infusion).

Choose ultra-fresh

Exit prepared dishes, processed and refined products... They do not provide any interesting nutrients for the body and, rich in salt, sugar, and fat, hinder digestion and promote the accumulation of toxins. We bet on natural, raw, seasonal, and organic foods preferably.

Frozen and canned foods are limited. "To bring a maximum of vitamins, minerals, antioxidants... the ingredients must be as fresh as possible", insists Fabien Correch 

Vegetalize your plate

"Difficult to digest, proteins of animal origin (meat, fish, eggs ...) must be limited, both in frequency and quantity," recommends Falguni Vyas. The ideal plate is composed of cereals (bulgur, quinoa, millet ...) + legumes (chickpeas, lentils of all kinds, dried beans ...) + vegetables + spices + vegetable oils from first cold pressing (rapeseed, olive, sesame, nuts ...), and we can add a dairy (lassis, homemade yogurt, fresh cheese) at the end of the meal and a handful of seeds and/or oilseeds per day.

Focus on cooking food

This makes it easier to digest! "The detox recipe par excellence is kitchiri," says Fabien Correch. We cook a mixture of equal parts cereals and legumes (soaked beforehand) with diced vegetables and spices in 3 times their volume of water until they are absorbed".

In addition to being digestible because it is overcooked, this preparation hydrates satisfies, and provides essential nutrients. Fruits should also be cooked if they are taken at mealtimes or eaten 30 minutes before the meal if they are raw.

Eat freshly prepared foods

No leftovers or reheated food that loses a large part of its nutrients! Moreover, "a lot of food, once heated and then cooled, changes its chemical properties," explains Fabien Correch. Some vegetables such as turnip, lettuce, celery, spinach... contain for example nitrates which when heated a second time become nitrites which are part of the intoxicants". We prepare everything just before sitting down to eat, and we don't keep anything.

Sip hot water

At about 37°C, throughout the day, especially in the morning and evening, by boiling it beforehand. "Neutral, it pushes the body to renew its fluids by eliminating toxins," notes Claire Cascalès. It is spectacular: in a few days, the results are there".

Too bland? One adds a few drops of lemon juice or ginger, rather in the morning to boost the body.

Respect the right combinations

"We must find in each dish a multitude of colors and the 6 flavors - astringent, acid, sweet, bitter, sweet, spicy - that activate each of the different digestive functions and allow optimal absorption of nutrients," says Fabien Correch.

Use spices

Cumin, turmeric, coriander, ginger, chilli pepper, cinnamon: all boost the digestive fire and should be on the menu at every meal. "But beware, they must be used according to everyone's tolerance," warns Falguni Vyas.

Choose the ingredients according to the needs of its constitution

"The characteristic of Ayurvedic dietetics is to take into account the specificities of each individual," insists Claire Cascalès. The choice and the temperature of the ingredients, the rhythm of the meals, the quantities must respect the digestive capacities and the nutritional needs of each one".

According to traditional Indian medicine, there are three Doshas (biological materialization of the 5 elements that are fire, air, earth, water, ether): Pitta (fire), Kapha (water and earth), and Vata (air and ether or space).

"Each individual is made up of all three," says Fabien Correch. But we all have one or two predominant Doshas in the organism which can, in case of imbalance, cause digestive, metabolic...." To optimize the elimination of toxins and excess weight, it is therefore essential to adapt the main principles of Ayurvedic detox to the dominant Dosha of each person:

1. If you are Kapha - water and land

It concerns you if...

• You have thick hair and oily skin
• You are neither cold nor hot
• You gain weight easily and struggle to lose the excess.
• You sleep well, often too much
• You suffer from a heavy stomach and constipation.
• You act and think slowly and methodically
• You like security, routine, food, etc.

To balance Kapha, it is necessary to limit yourself to two meals a day, limit the quantities, favour the most digestible foods possible, and eat and drink hot. "The diet should be as varied as possible at noon," says Claire Cascalès. But very strict in the evening: no sugar, salt, fats, animal proteins." The flavours to be preferred are spicy, astringent, and bitter.

Which foods should you favour? 

• Cereals: buckwheat, rye, corn, millet.
• Legumes: chickpea, kidney bean, coral lentil, split pea
• Animal products: chicken, egg, rabbit, seafood, game
• Vegetables: asparagus, beet, broccoli, carrot, cabbage, watercress, spinach, green beans, lettuce, peas, parsley, onion, garlic, turnip, radish.
• Fruits: apricot, berries, cherry, strawberry, peach, plum, grape.
• Oilseeds: to be avoided, except occasionally: sunflower seeds, squash, and poppy seeds.

2. If you are Pitta - fire

It concerns you if...

• You have hair and skin with an oily tendency.
• You are rather hot and sweat easily
• You gain weight easily but can lose it quickly if you decide to.
• You sleep well and recover with less than 8 hours of sleep.
• You digest well but may suffer from heartburn or accelerated transit.
• You like to be efficient, understand and control everything
• You are energetic and have a tendency to hyperactivity.

Exit everything that revives the fire: exciting (coffee, tea...), spicy or fermented food, and anything too hot. "To calm Pitta, we favor raw vegetables, vegetable juices, juicy and water-rich fruits, and vegetables," says Falguni Vyas. Flavors should be mild." We drink a lot of water outside of meals, without waiting for thirst. One should eat at regular hours, following one's appetite. are spicy, astringent, and bitter.

Which foods should you favour? 

• Cereals: barley, rice, oats, wheat
• Legumes: black lentil, chickpea, mung bean, tofu, azuki bean
• Animal products: white meat, rabbit, egg white
• Vegetables: artichoke, asparagus, chard, broccoli, celery, watercress, cucumber, spinach, lettuce, parsnip, peas, parsley, potato, arugula.
• Fruits: apricot, raspberry, melon, orange, watermelon, plum, grape.
• Oilseeds: coconut, sunflower and pumpkin seeds

3. If you are Vata - air and space

It concerns you if...

• You have dry hair and skin
• You are often cold and don't perspire much
• You have a light and chopped sleep
• You get tired easily
• Voluble, you can go in all directions
• You tend to bloat and constipate.
• You are in a joyful, spontaneous, creative, and changeable mood.

To stabilize the body, you should eat at regular times, breaking down the food intake to facilitate digestion (5 small meals instead of 3 large ones). "Food should be hot and cooked, a little spicy," says Falguni Vyas. Vata needs anchoring: vegetable oils, oilseeds, and seeds should be consumed".

Which foods should you favour? 

• Cereals: wheat, spelt, rice, oats...
• Legumes: coral lentils, green soybeans, tofu, black and green lentils, beans
• Animal products: egg, chicken, turkey, fresh fish, goat, beef, etc.
• Vegetables: asparagus, carrot, cucumber, watercress, green bean, cooked onion, radish...
• Fruits: apricot, berries, cherry, strawberry, melon, orange, grapefruit, peach, plum, grape, rhubarb.
• Oilseeds: nuts and seeds

Are there any contraindications to Ayurvedic dietetics?

It is not because a medicine advocates a natural diet that it is safe. There are certain contraindications, particularly in the case of allergies to food, food supplements, plants (phytotherapy) or certain essences (aromatherapy). In case of pregnancy, ask your doctor for advice.

How does the first Ayurvedic dietetic consultation take place?

Two categories of professionals can provide an Ayurvedic dietetic consultation: either an Ayurveda practitioner or an Ayurvedic nutrition advisor.

If this is your first approach to Ayurvedic dietetics, it is advisable to make an appointment with an Ayurveda practitioner who will offer you a consultation on a broader spectrum, designed to assess your entire lifestyle.

With this type of practitioner, the consultation begins with an Ayurvedic assessment to determine your birth constitution (the original combination of your doshas) and your state of imbalance. The interview is conducted around observation, touch, and questioning:

• examination of pulse, tongue, eyes, skin, and nails ;
• information on your lifestyle habits, the state of your digestion and elimination (stool, urine, sweat), your diet, sleep, mental and emotional functioning;
• taking into account your medical history.

At the end of the interview, the practitioner determines a diet adapted to your nutritional needs according to the dominance of your dosha (Vata for air, pitta for fire, Kapha for water). The frequency of the sessions depends on the practitioner and the assessment. The goal is to integrate little by little the practitioner's advice to operate a gentle change in your lifestyle habits.

Duration and price of an Ayurvedic dietetic session

An Ayurvedic dietetic consultation lasts approximately one hour. It includes the analysis of the three doshas and advice for a better lifestyle and diet. The average price is between 50 and 100 euros, non-refundable by Social Security.

How to choose your dietician?

Ayurvedic dietetics is not a recognized medical practice and is not taught as such in French medical schools. However, most Ayurvedic health educators have additional training as dieticians or massage therapists. As with Ayurvedic medicine in general, dietetic advice is not a substitute for appropriate medical treatment for an illness.

Some private institutes issue diplomas in Ayurveda after one to four years of study. These courses are not officially recognized by the state, unlike in India where there is Ayurvedic university education. There is therefore no state diploma in Ayurveda in France today.

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