Health Gazette

Also called insulin-dependent diabetes, this disease causes poor regulation of blood sugar levels—an imbalance with potentially dire consequences.

Diabetes is a disease characterized by an increase in the level of sugar in the blood. Usually, this blood sugar is regulated by a hormone secreted by the body called insulin. In people with type 1 diabetes, insulin production is too low or even zero. It must then be injected regularly in the form of medication.

Why does insulin production malfunction?

Insulin is made by specialized cells located in the pancreas. They are called the β cells of the islets of Langerhans. In patients who declare type 1 diabetes, these cells are attacked and gradually destroyed, causing a gradual drop in insulin production until it stops when the cells have disappeared. This destruction is caused by an autoimmune reaction: the patient's T lymphocytes, cells belonging to the immune system, mistakenly attack the ß cells.

The onset of this autoimmune disease usually occurs in childhood, but it can occur at any age. It is linked to both genetic (specific genes predispose to type 1 diabetes) and environmental factors. The latest research shows that infection with an enterovirus-like virus, for example, is often involved in the development of type 1 diabetes in genetically predisposed people.

Why is the lack of insulin so serious?

Insulin is a hormone that circulates in the blood and works to get blood glucose into the cells to use it and function properly. It allows, in particular, the supply of muscle cells, fat cells (adipocytes), and liver cells (hepatocytes).

In the short term, lack of insulin can cause death from ketoacidosis. Indeed, without insulin and entry of sugar into the cells, the body must find another solution to supply the organs with energy. It will then degrade fat via a chain of reactions leading to the production of ketone bodies.

Unfortunately, this alternative way of functioning, considered an emergency solution from a physiological point of view, causes the accumulation of toxic “ketone bodies,” including acetone. These wastes make the blood too acidic, cause abdominal pain, and can lead, if too much production, to a coma called diabetic ketoacidosis. It's a medical emergency.

In the long term, the absence of insulin causes long-lasting hyperglycemia (too high blood sugar levels) with negative consequences for the body. Both small and large blood vessels (arteries) can be affected. Diabetes is a cardiovascular risk factor: it increases the likelihood of myocardial infarction or stroke, in particular. The retina and lens can also be damaged, as can the kidney. Nerves can also be damaged, causing neuropathy that disrupts pain sensitivity. Patients can then become insensitive to pain (which can lead to dramatic situations because their wounds evolve without realizing it). On the contrary, the slightest scratching of the skin can cause severe pain.

How do you know if you have type 1 diabetes?

A simple measurement of fasting blood sugar can detect diabetes. Regular fasting blood sugar is around 1g of glucose per liter of blood. When a measure shows that it is between 1.10 to 1.26g/lb., we speak of pre-diabetes, and the patient must monitor the evolution of his blood sugar. If it exceeds 1.26g/ lb., the diagnosis of diabetes is very strongly suspected: very rapid treatment is then required to avoid any medical emergency. You can also test the urine for ketone bodies. If in doubt, consult very quickly.

What symptoms should alert?

Poor regulation of blood glucose levels causes symptoms that are relatively easy to spot, although they may go unnoticed at first. Thus, a powerful thirst with a persistent urge to urinate should alert. This can result in particular in waking up at night to go to the toilet or drink, or even bedwetting in children who were, however, clean. Weight loss despite a regular diet should also question.

What is the treatment for type 1 diabetes?

To fight against the symptoms of type 1 diabetes, we will inject insulin whenever necessary to compensate for the lack of production of this hormone by the body. Insulin comes in the form of a liquid and is produced by pharmaceutical companies using genetically modified bacteria.

Stuart Maloney from XLPharmacy states; “two types of insulins are available: fast and slow, also called basal. They are usually combined during the day”. The patient injects himself subcutaneously, adjusting the volume according to what he has eaten and his blood sugar that he tested just before.

If this treatment makes it possible to live with diabetes, it does not, however, make it possible to cure the disease. Researchers are currently taking different avenues, exploring the islet of Langerhans transplant and the fight against the autoimmune phenomenon.

Before the arrival of sunny days and holidays, many people want to lose a few pounds and get back in shape. For many men and women, the weeks preceding the summer sound the hour regime thinness. But choosing your slimming diet to prepare for summer is far from easy. In addition to the different types of diet possible (high protein, dissociated, fasting, gentle methods), there are now many products and supplements to lose weight. In this article, we'll walk you through the main types of diets and give you some tips that will help you navigate them.

The principle of weight loss

The beautiful days arrive and, with them, the light clothes taken out of the cupboards and the deckchairs installed in the garden. It's the perfect time to say goodbye to the extra pounds of winter and redesign your figure! Go on a diet, okay, but what exactly does that mean? Before you know which method to choose and get started, it is essential to understand what a slimming diet involves in your body and the basic principle of weight loss.

Weight loss, or slimming, responds to an equation between 3 elements: calorie intake and energy expenditure (which make up the energy balance) and food. The energy balance makes it possible to understand the variations in weight better because it responds to a simple logic:

• if the calorie intake is higher than the energy expenditure, you gain weight
• if calorie intake is lower than energy expenditure, you lose weight
• if calorie intake equals energy expenditure, you are maintaining your weight.

Therefore, the energy balance depends directly on your diet since it varies according to the energy entering and leaving your body. This energy is linked to the food ingested and caloric expenditure during your physical activities or for the basic metabolism. Indeed, 70% of the calories burned daily come from the minimum energy that the body needs to maintain its temperature, digest, renew tissues.

In the end, to lose weight and rebalance the energy balance, you can either act on your physical activities or your calorie intake and your diet. The ideal is, of course, to combine the two, but it is often the slimming diet or weight loss diet that is preferred.

The different types of slimming diets

The slimming diet, the goal of losing weight, consists of reducing the amount of energy ingested. Different types of slimming diets are based on food intake (calories) or nutrients (proteins, lipids, carbohydrates). We describe the main types of diets and their advantages and disadvantages below.

The high protein diet

The high-protein diet, which appeared in the 1960s in the United States, is an express slimming diet based on meat, fish, eggs, and mostly 0% dairy products. This slimming diet aims to increase protein consumption to achieve significant and very rapid weight loss. Indeed, in addition to reducing the feeling of hunger, proteins are excellent diuretics and allow you to lose a lot of water. They also force the body to draw on reserves of sugars (glycogen). Therefore, the high-protein diet does not act powerfully on the fat mass but mainly exerts a diuretic action.

If it has the advantage of losing weight quickly (2 to 3 kilos per week), it does not allow any deviation and is not effective in the long term. Worse: the high protein diet can be dangerous for health, especially in cases of cardiovascular disease. There are many vitamin and mineral deficiencies, and a very unbalanced diet can lead to eating disorders.

The dissociated diet

Created in the 1930s, the split diet consists of eating only one family of foods simultaneously. Thus, it is not restrictive in terms of food as long as it is not eaten and digested together. Indeed, according to the principles of the dissociated diet, certain foods should not be consumed together because their association induces weight gain. On the other hand, eating only one food group per menu or day would accelerate the feeling of fullness and make it possible never to be hungry. There are several different diets:

• The Antoine diet (one type of food per day)
• The Shelton diet (one kind of food per meal)
• The Montignac diet based on the association between fat and sugars

The dissociated diet thus allows significant and rapid weight loss without the feeling of frustration since it allows you to eat everything. But it has the disadvantage of being monotonous and difficult to apply with an active life. In addition, it can lead to significant deficiencies in micronutrients, proteins, and vitamins. Consuming food separately can also cause gastrointestinal upset.

The young

More and more people are followers of fasting to lose weight. Intermittent fasting is not primarily based on the authorization or prohibition of certain foods but on when you eat and when you do not eat. Of the different forms of intermittent fasting, the 5: 2 diet is the least restrictive. To be done two days a week with water and herbal teas, it allows a gradual loss of weight by alternating a limited diet for two days with a regular diet on the other days. For one week, calorie intake is reduced by 75% only on fasting days. For example, a woman whose needs are 2000 calories per day will decrease her total calorie intake to 500 calories during the two days of fasting per week.

Fasting allows weight loss without having to cut corners too much on small pleasures and gourmet recipes. Five days a week, it is possible to consume almost any food since there are no prohibited foods in intermittent fasting.

However, it is challenging to keep up with family life; it is not very friendly and causes a drop in tone during the day with the risk of hypoglycemia. The need to compensate can be significant after fasting and is often followed by a rebound effect.

The gentle method

The gentle method is the slimming diet that we recommend. Indeed, the loss of kilos is progressive, the effect is lasting, and it is beneficial for the organism. The gentle method involves adopting new eating habits and practicing regular physical activity. This is still the best way to rebalance the energy balance (calorie intake/energy expenditure) explained above. The objective of the gentle method is to reduce daily energy intake while increasing caloric expenditure gradually. For this, it is necessary to review the quantitative and qualitative aspects of the diet and its lifestyle and physical activity. If you don't want to pay for a gym membership, you may be able to take the stairs instead of the elevator, walk, garden or cycle; take advantage: it's free! But the gentle method not only acts on weight loss by inviting you to play sports, but it also reduces the risk of obesity, heart disease, diabetes and improves our well-being.

Diet products and supplements

If you are on a weight loss diet, you may need products and supplements to support your weight loss. These can drain and detoxify the body, burn fat, stimulate metabolic activity at rest, reduce the feeling of hunger. There are also slimming products with local action to sculpt the body and firm the skin. An entire program! Below is a description of each of these slimming diet products and supplements.

Drainage and drainage products

We then understand the interest in the context of a slimming diet. Before any diet, it is essential to drain the body with a 10 to 15-day cure using a draining product. Drainers or draining products exert a diuretic action to increase urinary secretion and therefore prevent water retention. This can help to cleanse the brain and the kidneys or even stimulate digestion. But draining products are not sufficient on their own: they must accompany a slimming diet, a balanced diet, and regular physical activity.

Most of the draining products contain natural cleansing plants such as artichoke, meadowsweet, green tea, birch, etc. These plants are sometimes recommended to accompany a slimming diet.

Fat burners

As their name suggests, fat burners aim to burn fat and limit its storage in the body to lose weight. Indeed, fats, which constitute the most significant reserve of energy of the human body, are either stored by the adipose tissue cells or transformed into energy. To encourage the body to use fats rather than keep them, fat burners act by increasing the primary metabolism (increasing energy expenditure) or facilitating the destocking of fats. They can thus help to lose the fat that accumulates in people who tend to gain weight. Fat burners are most often of natural origin, based on green tea, caffeine, fucoxanthin.

They are marketed in different forms: capsules, tablets, or even powders to be diluted as a preparation for a fat-burning drink. Always refer to the product leaflet and the instructions drawn up by the laboratory.

Stimulators of resting metabolic activity

You will understand: weight loss also involves the stimulation of the primary metabolism, which, let us remember, represents 70% of the calories burned during a day. This is why stimulators of resting metabolic activity may be of interest. Like fat burners, they encourage the body to burn energy and therefore burn fat reserves, even at rest. Increasing your metabolism thus allows you to accentuate and boost your weight loss. Some plants are naturally able to stimulate metabolic activity at rest. This is the case with ginseng, guarana, and mate.

Inhibitors of hunger pangs and appetite suppressants

Hunger is a dieter's worst enemy. During your diet, you can take appetite suppressants which will reduce your appetite. Used wisely, they can aid in weight loss. Capable of massively absorbing water, the inhibitors of the feeling of hunger form a kind of gel that promotes the appearance of the sense of satiety inside the stomach. Certain foods naturally exert an appetite suppressant action, such as apple pectin.

Detoxifying products and solutions

Detoxifying products are complementary to draining products and are just as beneficial for weight loss. Indeed, they participate in the normal functioning of the elimination mechanisms of the organism (waste, toxins, and toxins) by the biliary or urinary route. Toxins, which tend to store in fat cells, cause the body to store more water. A detox cure thus makes it possible to eliminate the surplus of toxins, cleanse the organism, and purify it to accentuate weight loss.

Creams and oils with local action

To complete this routine, you can apply a local action slimming treatment, morning and evening, to tone your body. Creams and oils with local action help fight cellulite, reduce cellulite and the orange peel appearance, refine the silhouette and firm the skin. For example, you can apply anti-cellulite serum or anti-cellulite oil directly to the areas affected by cellulite and in the form of circular massages.

Slimming through plants

Whether as fat burners, appetite suppressants, metabolic activity stimulators, or detox solutions, plants can be of great help in slimming down and losing those extra pounds before summer.

Certain plants are preferred for weight loss and will be real natural allies. Dandelion, for example, improves digestion, stimulates fat burning, eliminates toxins, and is a diuretic. This is why it is commonly found in anti-water retention herbal teas. The meadowsweet is also interesting for improving the elimination of waste from the body, fighting against cellulite, and promoting the destocking of fats. Green tea, guarana, spirulina, and garcinia Cambogia are other plants that help lose weight by acting specifically on the primary metabolism and the regulation of appetite. So do not hesitate to help your plants to lose weight naturally, in addition to your slimming diet, a balanced diet, and regular physical activity.

Magnesium is the fourth most common mineral in the body, and it is involved in many actions of the body, from the functioning of the nervous system to energy production and bone health. Because the body is unable to produce it, magnesium intake should ideally be through the diet. It is also possible to take food supplements.

Magnesium, an essential mineral for the body

Like calcium or phosphorus, magnesium plays a fundamental role in health. Because it represents more than 5 grams for a man of 70 kilos, it is considered a macro-element. From its atomic symbol Mg, it is naturally present in cells but is not produced by the body. In total, 25 to 30g of this mineral is distributed in the body, 60% of which is in the bones. Magnesium intakes are reduced over time by urinary elimination via the kidneys and when the body compensates for a deficiency by drawing on its reserves.

Magnesium participates in more than 300 metabolic reactions, including the production of adenosine triphosphate (used to store and transport energy), the formation of bones and teeth, the functioning of the heart muscle, and the regulation of blood sugar. Among the different functions of magnesium, we will note:

• Improving physical performance: during physical exercise, magnesium requirements increase by 10 to 20%. Indeed, the body needs it to allow more oxygen to circulate in the blood as well as to eliminate the lactic acid which accumulates in the muscles, responsible for cramps and muscle contraction;
• Blood sugar control: magnesium plays an essential role in the metabolism of carbohydrates and glucose. Several studies have thus confirmed that an intake of 100 mg of magnesium in the diet reduced the risk of developing type II diabetes by 15%;
• Improved sleep and decreased anxiety: a low magnesium content is responsible for increased stress and anxiety levels. Indeed, magnesium acts on the regulation of serotonin, the molecule responsible for soothing and serenity.

Regarding magnesium, the needs are not all the same according to age and sex. For a man weighing between 60 and 70 kg, the recommended daily allowance can be up to 420 mg of magnesium. In women, it is 360 mg but can increase to 400 mg in pregnancy. The elderly, men and women, have magnesium requirements between 360 and 420 mg per day. Finally, athletes must increase their magnesium requirements by 10% to 20% compared to a normal nutritional intake.

When there is not enough magnesium in the body, the first symptoms of magnesium deficiency may appear, such as:

• Irritability: Magnesium acts on serotonin or happy hormone. It is therefore not uncommon for a magnesium deficiency to manifest itself in mood swings or sleep disturbances. Indeed, serotonin is also responsible for promoting falling asleep and entering deep sleep;
• Of cramps and spasms muscle: present in large quantities in muscle, magnesium limits the accumulation of lactic acid. Produced in the body when oxygen is lacking, it is responsible for spasms, such as the eyelid popping up and muscle contractions. Lack of magnesium can also cause tingling in the limbs;
• Of palpitations: an irregular heartbeat (arrhythmia) or tachycardia can cause a lack of magnesium. Indeed, the latter helps the heart to contract correctly and maintain a normal rhythm.

Other symptoms like headache, fatigue, loss of appetite, nausea, vomiting, or high blood pressure can also be signs of magnesium deficiency. But what to consume when a magnesium deficiency is proven?

What are the primary sources of magnesium?

Magnesium has the advantage of being present in a wide variety of foods, from cocoa to green vegetables to dried fruits. But a magnesium intake can also be done by taking chemical or natural food supplements.

When a diet is varied and balanced, magnesium intakes are generally sufficient. Certain foods are particularly rich and are therefore preferred to recharge the body's magnesium resources. This is particularly the case for the following foods:

• leafy greens and vegetables: cabbage, lettuce, spinach, and parsley;
• fruits: banana, apricot, avocado, peach, plums, and apples;
• dried fruits: almonds, cashews, hazelnuts, and walnuts;
• seeds and grains: pumpkin, flax or sunflower seeds, brown rice, millet, and oats.

Magnesium is also found in significant quantities in potatoes (23 mg per 100g), fatty fish, germs (alfalfa and wheat), and brewer's yeast.

Because it is not always easy to get the recommended daily amounts from food alone, it is possible to take dietary supplements. Chemical supplements most commonly used for magnesium deficiency are magnesium chloride, magnesium citrate, magnesium carbonate, and magnesium lactate. Extracted from seawater or brine, chloride is sometimes prescribed by the doctor to boost the body's immune defenses. But it is, of course, for its magnesium concentration that chloride is an effective solution in case of deficiency. The citrate is a laxative alone, also one of the best sources of magnesium as it penetrates cell membranes. Carbonate, for its part, is one of the least interesting magnesium salts because of its poor bioavailability (ability to release its active principle). Although they can be effective in cases of deficiency, these chemical supplements often have side effects.

Also, suppose you notice gastrointestinal disturbances or do not tolerate these chemical supplements. In that case, it is best to turn to supplements of natural origin, such as marine magnesium, which is not laxative. Extracted from seawater and composed of several magnesium salts, it is very well absorbed by the body. In addition, it presents no or few side effects when the dosages are respected.

When to consume magnesium?

If your doctor detects symptoms of a lack of magnesium in your body, then you should combine a diet rich in magnesium with food supplements for several weeks (2 months maximum). These should, in no case, replace a natural intake through food. While it is possible to consume magnesium in deficiency disorders and symptoms, it is always better to be safe than sorry.

The consumption of magnesium in the prevention and periodic cure remains one of the best means to prevent a deficiency. The average duration of treatment is approximately two months, at a rate of 300 mg per day. To find the most suitable dosage and time for your needs, it is best to seek your doctor's advice.

There are times when we all feel stressed. But when this condition continues, it can lead to burnout. It is essential to spot the first signs of this burnout syndrome to limit the consequences.

A certain level of stress can have a beneficial effect on our productivity at work. Projects can help us push our limits. In times of intense fatigue or emotion, the body releases stress hormones, including cortisol and adrenaline. In the short term, this can temporarily boost your performance.

But too much stress over prolonged periods has the opposite effect and can lead to a condition known as burnout. Without sufficient rest or recovery, burnout translates into mental, physical, and emotional exhaustion.

What is burnout?

The notion of burnout was first defined in the 1970s to describe the exhaustion at work of health and care professionals. It was then applied to all professional burnout syndromes, whatever the profession.

According to the World Health Organization (WHO), one in four adults will burn out in their lifetime. The WHO recently included burnout in its International Classification of Diseases, describing it as “a work-related phenomenon.” In fact, burnout results in a decrease in commitment to work, with a notorious detachment from everything related to the profession. This results in a mismatch between the worker and his position, which can lead to the total inability to perform his work and depression.

However, those affected do not lose the desire to carry out activities in the private sphere. This is where the difference lies with depression.

What is the cause of burnout?

Its origin most often comes from the professional environment, even if personal situations can provoke it, particularly among parents. It is most often linked to professional life and results from a feeling of unease at the office.

The causes at the origin of this sensation are multiple; it can be:

• overwork;
• tensions between colleagues;
• disparities within the company;
• unattainable or confused goals;
• job insecurity.

This stressful work environment can result in burnout.

Faced with such a workload, the employee is exhausted and then experiences overwork. The person then enters a state of exhaustion both physically and emotionally, and mentally, which can sometimes lead to a depressive episode.

What are the signs of burnout?

Burnout occurs in the context of chronic professional stress. It results from a slow process of degradation of the relation of the individual to his work. It can sometimes take weeks, months, even years to recover from burnout. It is therefore essential to detect potential symptoms as early as possible before they become chronic. Of insidious and progressive installation, the manifestations of burnout are heterogeneous and more or less critical. This makes its diagnosis sometimes tricky, and it can be confused with other mental disorders or illnesses. However, there are frequent signs that can be used to detect burnout.

1. Exhaustion

A constant state of fatigue not relieved by rest can quickly result in mental and emotional exhaustion. If you are low on energy, you will more easily feel overwhelmed and overloaded. When overworked, it is challenging to rest and regain strength.

2. Lack of enthusiasm at work

Stress and frustration can lead to negativity and a cynical mindset about work. A vicious circle is created. You lack enthusiasm, distance yourself emotionally, and then get up every morning without going to work. The lack of recognition in your job can make you more vulnerable to burnout due to devaluation.

3. Reduced performance at work

Burnout affects people's ability to cope with stress. You have trouble concentrating, you forget things, and you are less efficient at work. You find it challenging to complete your projects on time. So the more stressed you are, the more difficult it is to deal with new stressors.

4. Worry and anxiety

Burnout is associated with the development of mood disorders, depressive symptoms, and anxiety. You experience anxiety and worry, especially about your performance at work. Your worries may subside when you get home but instantly come back thinking about your job.

5. Sleeping troubles

Stress affects your sleep. You may have insomnia or difficulty falling asleep, waking up at night, or early without being able to go back to sleep.

6. Physical symptoms

Chronic stress can cause physical symptoms such as headaches (due to tension) and migraines, back pain, skin problems, and other general aches and pains.

7. Irritability and mood disorders

Everything annoys you, and you are very often in a bad mood for no apparent reason. Your friendships and romantic relationships can become confrontational.

To summarize, if your daily life is affected by one or more of these symptoms, we advise you to consult your doctor quickly. If stress at work starts to affect your privacy, take it as a warning. A doctor may also suspect a burnout and direct you to appropriate treatment, such as a teleconsultation from a psychiatrist.

Six ways to control the early signs of burnout

Do you feel stressed at work? Here are some practical steps you can take to fight burnout.

Set limits

• Start and finish work at reasonable times.
• Take regular breaks during the day.
• Every day, give yourself time to disconnect from your phone, your computer, your emails, and your social networks,
• Take a vacation and cut yourself off from work in the evenings and weekends.
• Learn to refuse something when you feel too much pressure in your work environment. Delegate your tasks when possible for better stress management.

Preserve your work-life balance

When you're stressed out, you can easily forget to hang out with friends and family or do things you love. But above all, you shouldn't give up on other activities and your social relationships. We are unable to deal with stress over an extended period of time. Maintain a work-life balance so you can switch off when needed. These are essential times to recharge your batteries.

If you have concerns about the stability of your job – and that worry makes sense – remember that you can't work without good mental health.

Take a step backwards from that stressful situation.

You likely have high expectations of yourself. But ask yourself the following questions to take a step back from a situation that worries you: does everything have to be perfect? What's the worst thing that could happen if you don't put so much pressure on yourself? The consequences might not be as dire as you imagine. To achieve this step back, help from a health professional can be helpful.

Preserve your health by eating well

What you eat and drink has a significant impact on both your mood and energy level. Doctors recommend that you eat the right foods to help your body cope better with pressure.

• Avoid processed foods, carbohydrates, and caffeine;
• Eat fresh and healthy foods including vegetables, fruits, whole grains, lean protein like chicken and fish or eggs and dairy for vegetarians, tofu, beans and legumes for vegans;
• Eat foods rich in vitamin C, including green vegetables, citrus fruits, kiwis, and red fruits. Vitamin C helps reduce cortisol levels;
• Get enough magnesium; it is essential for energy production and can have a calming effect. It is found in green vegetables, nuts, seeds, vegetables, and whole grains. You can also take it as a food supplement.

Learn to manage your stress

Excessive workload can easily give rise to a stressful situation and therefore increase the risk of burnout. In order to take care of your health at work, it is therefore essential to master some relaxation techniques and stress management at work.

The breathing exercises are a great way to reduce stress in everyday life, fight against anxiety disorders and thus avoid exhaustion.

Don't be ashamed that you need help.

If these burnout symptoms sound familiar to you and you are worried, talk to your doctor. No one is immune to burnout one day or another. You can do many things on your own, but it is tough to do it on your own. Medical care is essential to restore a personal and professional balance.

A doctor may suspect a burnout. He will advise you and direct you to your attending physician for appropriate care, or, in the event of more profound psychological distress, he may offer you care with a teleconsultation psychiatrist.

In case of black thoughts and/or suicidal thoughts, you must consult urgently.

What to do in the event of burnout?

While the duration of burnout varies from person to person, it can sometimes take several months to recover. If it is already too late and you are already experiencing many symptoms of burnout, it is vital to take some action. Here are the first steps to get out of it.

Rest

Rest. You may be prescribed a sick leave. Professional life is one of the sources of your problems; detaching yourself from it for a while allows you to take a step back. Try a few relaxation exercises to combat stress and prevent burnout.

Be careful, however: withdrawing from professional life for too long can make it difficult to return to it.

But how will you know when it's time to go back to the office? Just as your body will alert you and send you signs of physical exhaustion, you should also feel when rest has been beneficial to you.

Ask yourself the right questions.

Burnout is the result of the sum of issues affecting you daily. To get better, it is necessary to identify the sources of stress and the origin of this discomfort with the help of simple questions:

• Why am I stressed?
• Can I do something about it?
• Can my employer fix it?
• Is this job for me?

Follow appropriate treatment

The prescription of a work stoppage is most often necessary. Its duration will be adapted to the situation. The purpose of stopping work is to take a step back, to accept burnout, and above all, to recover with rest, relaxation, or even a sporting activity.

While antidepressant treatment is not always necessary, non-drug treatment is essential. It is based on psychological care through psychotherapeutic or psycho-corporal interventions (cognitive-behavioral therapies, relaxation, mindfulness meditation, etc.).

In severe burnout, the attending physician who coordinates the care may refer his patient to a psychiatrist. It is also important for him to get in touch with the occupational physician (with the patient's agreement) to analyze the working conditions.

The return to work does not happen overnight; it must be prepared in collaboration with the occupational physician. A pre-resumption visit with the latter is compulsory after more than three months break and is highly recommended in the event of a shorter break. It will make it possible to offer job adjustments or professional training with a view to reclassification if necessary.

Why should I do breathing exercises?

We all know that deep breathing can help us feel better in certain emotional situations. In health-related disciplines, such as yoga, relaxation therapy, and mindfulness meditation, breathing control plays a crucial role in calming the mind.

Research has shown that controlled breathing exercises, in addition to their physiological benefits for respiratory and cardiovascular health, can help reduce symptoms of stress, anxiety, and depression. Slow breathing can also promote relaxation and psychological well-being.

The practice of breathing is essential when working with mood and well-being. Simply adjusting the way you breathe can not only affect your heart rate but also affect your nervous system and influence your emotional response.

If you're feeling stressed or anxious, for example, your breathing usually becomes shallow, which can stimulate the sympathetic nervous system and trigger the fight-or-flight response. On the other hand, if you breathe in a slow and controlled manner, preferably using your diaphragm, you can activate your parasympathetic nervous system, which induces feelings of calm and relaxation.

Anyone can learn to use breathing exercises to improve their physical and mental health. Here's a simple guide to the basics of controlled breathing and three specific techniques to get you started.

There are copious different breathing exercises and techniques that you can use daily. You are free to choose the one that suits you the best, but keep in mind that specific rules should be followed for it to work.

Follow a certain rhythm.

Control is vital while practicing breathing. It has to follow a certain rhythm, like a beat. It may be helpful to count as you inhale and exhale.

Observing an excellent respiratory rate is crucial that the breathing is not too fast; hyperventilation would only accelerate your heart rate. It's best to breathe in deeply, hold your breath for a moment, and then breathe out slowly.

Breathe better.

Did you know that there is a “common sense” to breathe? To breathe better, inhalation must be through the nose and exhalation through the mouth. It is also essential to living correctly to take the time to breathe out well: for a time spent inhaling, count twice as much at the time of exhalation.

Be focused.

When doing the breathing exercise, try not to think of anything else and feel the airflow as you inhale and exhale. It would help if you were focused on what you are doing. It is more beneficial to practice a breathing technique for a short time when you are entirely in the present moment than for long periods without concentrating.

Use your diaphragm.

When doing a breathing exercise, take a deep breath using your diaphragm (this is the large muscle that’s located at the base of the rib cage): if you hold your sides gently, you will feel it expand sideways as you move. Inhale and contract as you exhale. Hold your breath for a while (about a second or two) to maximize oxygen uptake before releasing it. Studies show that diaphragmatic breathing triggers relaxation reactions that are beneficial for both physical and mental health.

Three breathing exercises to help you manage your mood:

Here are the three breathing techniques that doctors suggest to you to help you manage your mental and physical health.

Diaphragmatic breathing

In which case to use it?

Diaphragmatic breathing or abdominal breathing is helpful to combat anxiety, stress, anxiety attacks, or depression.

When you are anxious or stressed, your breathing becomes faster and shallower, which can upset the balance between oxygen and carbon dioxide and trigger even more anxiety, fear, and panic. The same goes for depression: you can feel sad and tired, which affects your breathing. Your body then receives signals that something is wrong, which can make your condition worse.

Diaphragmatic breathing can help break this cycle by activating the parasympathetic nervous system, which instantly triggers a calming response and helps alleviate symptoms of anxiety, stress, and depression. But it does take practice, and ideally, you should do this daily for 2-3 months before you start breathing more naturally rather than taking air in your chest.

How to practice deep diaphragmatic breathing

1. Lie flat on your back with both of your knees bent. Use a pillow if it feels more comfortable.

2. Place one of your hands on the top of your stomach, just above the diaphragm, where the rib cage ends.

3. Place the other hand in the middle of the upper part of your chest.

4. Breathe in slowly through your nose and focus on drawing air into the diaphragm and abdominal muscles.

5. Your stomach should push against your hand as you breathe in, and your chest should stay still. It takes a little practice.

6. To breathe out, let your stomach fall as you breathe out through your nose.

Do this exercise every day for 2-3 minutes, then gradually increase to 5-10 minutes or even longer after a few weeks.

Pursed-lip breathing

In which case to use it?

Pursed-lip breathing helps combat anxiety and specific respiratory ailments. This technique enables you to breathe slower, deeper, and more efficiently with less effort. This exercise is often recommended for chronic obstructive pulmonary disease (COPD) and other respiratory disorders, such as asthma, but it is also very effective against anxiety.

How to practice pursed-lip breathing?

1. Sit down with your back straight or lie down.

2. Inhale through your nose for 2 seconds. Lower the air into your abdomen.

3. Purse your lips & breathe out slowly, for 4 seconds. You should take twice as long to breathe out as you do to inhale. Over time, you can increase the number of inhales and exhales (for example, to 4 and 8 seconds).

Repeat the exercise for 1 to 10 minutes.

Alternate breathing

In which case to use it?

Alternating nostril breathing helps combat anxiety, stress, insomnia and promotes concentration.

Alternate breathing is a yogic breathing technique that can help calm the mind. It allows the sympathetic and parasympathetic nervous systems to be activated equally, which helps to balance the states of activity and rest. Doing this exercise for 15 minutes can help reduce anxiety when facing a stressful situation.

How to practice alternate nostril breathing?

1. Sitting comfortably, close your eyes and gently place your ring finger on your left nostril and your right thumb on your right nostril.

2. Using your right thumb, close your right nostril and breathe in slowly and deeply through your left nostril.

3. Close your left nostril with your ring finger and open your right nostril. Exhale through the right nostril

4. Inhale through the right nostril. Using your thumb, close your right nostril and breathe out through the left nostril.

5. This ends a turn.

Repeat the exercise for 5 to 15 minutes or as long as you want. If you are left-handed, follow the exact instructions with your left hand.