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Well Being

Signs that indicate you need a healthy detox



Liver, kidneys, skin… They are the ones that, day after day, cleanse our body and give us tone. But when they are swollen, tired, they struggle to work. Here are the signs that it is time to relieve them and some simple principles to reactivate their activity.

Normally, we do not need to do any particular cure, since we are endowed with organs capable of detoxifying our body as we go: the liver cleanses the blood, the kidneys eliminate toxins, the skin protects against bacteria. But this is not always enough. Stress, poor diet, taking medications interrupt our self-cleaning mechanisms. Little by little, the body becomes overwhelmed, clogged and exhausted. By easing our natural filters, we can lighten the load of this unexplained fatigue.

Lighten up your liver

Warning signs
Are you angry? The expression is not meaningless. In Chinese medicine, it is at the level of the gallbladder meridian, linked to the liver, where we act to relieve anxiety. “Key organ of digestion, the liver produces bile, essential to digest fats, contributes to the breakdown of various substances and filters toxins present in the blood”, explains Arnaud Maloubier, nutritionist and diabetologist. The liver is what is called a “silent” organ: most of the time, its disorders do not give rise to any symptoms. When overstretched, it doesn’t directly cause pain, but it weighs on the stomach, disturbing breathing and transit. To treat it delicately, Arnaud Maloubier recommends some rules of “liver coaching”.

good reflexes
Avoid excess white sugar as well as processed products (quiches, pizzas, meatloaf, lasagna or even pastries), which are too high in saturated fat and salt.
Eat vegetables daily (especially artichokes, which contain cynarin, a natural depurative, and chlorogenic acid, an antioxidant) and especially fruit (preferably organic). Lemon remains the quintessential detox fruit: “Very rich in fructose (the good sugar in fruit), half a lemon squeezed a day soothes the liver and facilitates the task of eliminating bile,” says Arnaud Maloubier.

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Allow yourself, each month, one or two vegetarian days to facilitate digestion. Finally, herbal medicine is very useful in case of hepatic heaviness. Fennel, sage and rosemary facilitate the production and evacuation of bile; fumitory, burdock and dandelion help a tired liver; boldo relaxes this area. Do not exceed two cures of three weeks a year.

to go further

Our selection:

– Combination of fennel, sage and rosemary, Natura Médica from Plants & Medicines Laboratories
– Hepatic cure of Xantis (Paraclean, Hépato bio, VB Draine). Phone: 0553228344,

soothe your kidneys

Warning signs
True purifying plant of our organism, the kidneys filter the blood, retain it and eliminate its waste. The whole difficulty consists in caring for a painless organ: when one complains of pain in the kidneys, it is actually muscle pain in the lower back. As a result, kidney failure is often detected too late. Tiredness, hypertension, swelling of the legs, blood in the urine are not specific symptoms of renal dysfunction, but should be a reason for consultation.

good reflexes
Do not drink too much ! This is what we usually do, with the idea that it facilitates the work of the kidneys. However, reminds Professor Gilbert Deray, a nephrologist, “drinking does not make you eliminate”, contrary to what a well-known advertisement insists. “A liter and a half a day is a recommended amount in case of cystitis or kidney stones. Apart from these two situations, it makes no sense”, emphasizes the nephrologist. A glass of water every two hours is more than enough.

Limit salt intake, which favors the appearance of kidney stones, as well as non-steroidal anti-inflammatory drugs – aspirin, ibuprofen… Excessive consumption of this class of drugs, in addition to causing stomach pain, has deleterious effects on the kidneys. Eat less protein (meat, eggs, fish, dairy products, etc.). According to Philippe Chauveau, a nephrologist, its assimilation requires additional work from the kidneys, which must eliminate urea, one of the waste products resulting from its transformation. Beware of high protein diets. The recommendation of the National Health and Nutrition Program (PNNS) is simple: consume protein once or twice a day, favoring lean meats and fish, as well as vegetable proteins such as soy, cereals and legumes.

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In France, the average consumption of salt is ten grams per person per day. The National Health and Nutrition Program (PNNS) recommends less than eight grams. The PNNS is available at

listen to your skin

Warning signs
We don’t always make the connection, but the skin warns us of an overflow of tensions. “Acne, dermatitis of the redness or scaling type, psoriasis often accompany organic stress, emphasizes Frédéric Mouly, dermatologist. The skin is both an organ that informs -of cold, heat, pain- and that protects from external aggressions by acting as a barrier. Contrary to popular belief, the skin rarely becomes clogged, as toxins are mainly eliminated through the kidneys. »

good reflexes
Let your skin sweat, because it is through sweat that it eliminates its waste. In addition, sweat is essential to maintain body temperature. Applying deodorant is not a problem. Classic formulas mask the odor of bacteria; organic ones, such as alum stone (a natural substance, made up of mineral salts derived from bauxite), close the pores by depositing slightly antiseptic substances.

Hydrate it daily. Cream or milk, they deposit a film that prevents it from drying out and keeps a fine antibacterial shield sealed, called intercellular superficial cement. And clean it every night to prevent it from suffocating under the residue of makeup, cream, pollution. To nourish it more, a cure of food supplements can be useful: fatty acids, antioxidants, vitamin E, for three weeks, once or twice a year.

The cleaning treatment

Lymph, a translucent fluid from the blood, circulates in the body thanks to the contractions of muscles and blood vessels and drains toxins and cellular waste. When its circulation slows down, the body becomes intoxicated and manifests it: cellulite, heavy legs, premature aging… The main method of manual lymphatic drainage -and the most effective- continues to be the one developed in 1932 by Emil Vodder, physiotherapist and philosopher . . Before offering a drain, check that the doctor has been trained in this technique (all physical therapists are proficient in it, naturopaths are often also graduates, not necessarily beauticians).

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Well Being

2 minutes is enough to increase your longevity



Presse Santé

Don’t have enough time to exercise during the week? Or are you unable to find the motivation to do it? A new study shows that 15 minutes of vigorous exercise per week or just two minutes of vigorous exercise per day is enough. This is good news for those who do not have free time for physical activity.

Reduced risk of premature death.

This study appeared in the European Heart Journal. It shows that fifteen minutes per week or two minutes of intensive exercise per day reduces the risk of premature death by 18%.

The new study comes to support the impact of physical activity on our life expectancy.

For the study, the researchers attached activity trackers to the wrists of 71,893 adults with an average age of 62.5 for nearly seven years. Five years later, the researchers identified those who died in the meantime. People who were not physically active had a 4% risk of death during this period. In contrast, people who practiced ten minutes of exercise a week saw this risk cut in half. In total, fifteen minutes of intense physical exercise a week has been shown to reduce the risk of death by 18%.

The more you move, the better!

Of course, the more exercise you do, the better. According to the recommendations of the World Health Organization, a “healthy person” performs an average of 150 to 300 minutes of moderate physical exercise per week. You can also opt for 75 to 150 minutes of vigorous exercise per week. Research shows that these guidelines reduce the risk of premature death by 21%. Do you exercise more than the number of minutes listed above? In this case, the benefits in terms of useful life are even greater.

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The benefits of sport for your brain.

More mental resilience.

When exercise is done at high intensity, the body develops physically, but also mentally, as it “adapts” to new challenges and learns to handle more load and stress. On training days, overall mental performance is better than on rest days. Memory seems to improve, as well as coordination and reaction speed.

Better mood.

Through the production and exchange of dopamine, oxytocin, serotonin, endorphins, adrenaline, etc. in the brain and in the body, the organism is rewarded with a feeling of well-being during and after exercise.

Stress management.

When your brain releases chemicals, your body “receives” stimuli to relieve pain, reduce stress and inflammation, body aches, insomnia, fatigue, and anxiety. In addition, thanks to better mental resistance, athletes can better manage stressful situations. Sport is a way to release “bad stress” and balance the body for the mental and physical challenges ahead.

improved health.

Sport strengthens the functions of the cardiovascular system, the respiratory tract and the nervous system. Sport is a key factor in “refining” your metabolism. All of this should lead to better overall health.

power charge.

In many medical and sports articles it is said that after a few minutes of sports an effect called “runner’s high” is achieved and that it is due to the chemicals that are produced “to manage” the effort. This “energy charge” includes chemicals for load resistance, stamina, pain relief, etc. The end result is a feeling of “energy” (as long as the training does not continue until exhausted by fatigue). In many articles it is mentioned that even 20 minutes of activity can already help you “get” a high energy charge.

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Reduction of depression and anxiety..

Do you know the principle of the snowball effect? Rolling down a mountain, a snowball continues to grow as it goes down. Sports have the same effect.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

The 9 Best Exercises for Healthy Feet



Presse Santé

Many people experience foot or ankle pain at one time or another. Keeping your feet strong can help alleviate these pains and improve overall health and flexibility. Exercising and stretching your feet and ankles regularly helps ensure that the muscles provide the best possible support. These exercises can also increase the range of motion in the feet, allowing a person to stay active for as long as possible. Most foot exercises are simple and do not require complicated equipment. People can do them at home or at the gym as part of a regular exercise routine.

The following exercises can improve the flexibility and mobility of the feet.

1. Raise, point and curl your toes

This exercise has three stages and helps to strengthen all parts of the feet and toes.

To do this exercise:

Sit upright in a chair with your feet flat on the floor.
Keeping your toes on the floor, raise your heels. Stop when only the balls of your feet remain on the ground.
Hold this position for 5 seconds before lowering your heels.
For the second step, lift your heels and point your toes so that only the tips of your big and second toes are touching the ground.
Hold this position for 5 seconds before lowering your heels.
For the third step, lift your heels and curl your toes in so that only the tips of your toes are touching the floor. Hold this position for 5 seconds.
Develop flexibility and mobility by repeating each step 10 times.

2. Big Toe Stretch

It is important to maintain a wide range of motion in the big toe. The following exercise also has three steps and is designed to stretch and relieve pain in your toes from wearing tight shoes.

To do this exercise:

Sit upright in a chair with your feet flat on the floor.
Place the left foot on the right thigh.
Using your fingers, gently stretch your big toe up, down, and to the sides.
Hold your big toe in each position for 5 seconds.
Repeat this exercise 10 times before switching to the other foot.

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foot muscle exercises

The following exercises can help improve foot strength.

3. Separation of the toes

The finger separation exercise can improve control of the finger muscles. You can do this on both feet at once or alternate feet, whichever is most comfortable for you.

To do this exercise:

Sit in a straight-backed chair with your feet flat on the floor.
Spread your toes as far apart as possible without straining. Hold this position for 5 seconds.
Repeat this movement 10 times.
Once a person has built up strength, they can try wrapping a rubber band around their toes. This provides resistance and makes the exercise more difficult.

4. Finger Curl

Doing finger curls develops the flexor muscles in the toes and feet, which improves overall strength.

To do this exercise:

Sit upright in a chair with your feet flat on the floor.
Place a small towel on the floor in front of your body, with the small side facing your feet.
Place the toes of one foot on the short side of the towel. Try to grab the towel between your toes and pull it towards you. Repeat this exercise five times before switching to the other foot.
To make this exercise more difficult, try pressing down on the opposite end of the towel with an object.

5. Collect marbles

Picking up marbles can increase muscle strength in the soles of the feet and toes.

To do this exercise:

Sit upright in a chair with your feet flat on the floor.
Place an empty bowl and a bowl with 20 marbles on the floor in front of your feet.
Using only the toes of one foot, pick up each marble and place it in the empty container.
Repeat this exercise with the other foot.

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6. Walking on the sand

Walking barefoot on the sand is a great way to stretch and strengthen your feet and calves. It’s good overall exercise because the soft texture of the sand makes walking more physically demanding.

To do this exercise:

Head to a beach, volleyball court, or anywhere else with sand.
Take off your shoes and socks.
Walk as far as possible. Try to increase the distance slowly over time to avoid overloading your feet and calf muscles.

exercises for pain

The following exercises may be helpful in relieving pain.

7. Toe Extension

Toe extension is helpful in preventing or treating plantar fasciitis, which is a condition that causes pain in the heel when walking and difficulty lifting the toes.

To do this exercise:

Sit upright in a chair with your feet flat on the floor.
Place the left foot on the right thigh.
Pull the toes towards the ankle. You should feel a stretch along the bottom of your foot and heel tendon.
Hold this position for 10 seconds. Massaging the arch of the foot during the stretch helps relieve tension and pain.
Repeat this exercise 10 times on each foot.

8. Rolling a golf ball underfoot

Rolling a golf ball under your foot can help relieve arch discomfort and decrease pain associated with plantar fasciitis.

To do this exercise:

Sit upright in a chair with your feet flat on the floor.
Place a golf ball, or other small, hard ball, on the ground at your feet.
Put one foot on the ball and move it by pressing as hard as you want. The ball should massage the bottom of the foot.
Continue for 2 minutes, then repeat on the other foot.
An ice cold bottle of water can be a relaxing alternative.

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9. Achilles heel stretch

The Achilles tendon is a cord that connects the heel to the calf muscles. It can get out of shape easily, but keeping it strong can help relieve foot, ankle, or leg pain.

To do this exercise:

Stand facing a wall and raise your arms so that your palms are flat against the wall.
Step back with one foot, keeping the knee straight. Then, bend the knee of the opposite leg.
Keep both heels flat on the ground.
Push your hips forward until you feel a stretching sensation in your Achilles tendon and calf muscles.
Hold this position for 30 seconds before switching sides. Repeat three times on each side.
For a slightly different stretch, bend your back knee and push your hips forward.

Foot Health and Safety Tips

To help keep your feet strong and healthy:

Perform a thorough warm-up before exercising.
Wear supportive shoes for your daily activities and sports.
Replace worn out shoes as often as possible.
Slowly build strength and flexibility to condition feet and ankles.
Avoid uneven surfaces, especially when running. Try not to run uphill too often.
Listen to your body. Do not overdo the activities.
Prevent any recurrence of the injury by resting and seeking proper treatment.


It is good for keeping your feet and ankles healthy. Performing the above exercises can help relieve existing pain, prevent discomfort, and reduce the risk of injury.
People with a diagnosed foot condition, such as plantar fasciitis or a torn Achilles tendon, can try exercises to help. Always consult a health professional, if possible, before starting a new exercise and stretching program.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

6 questions you should ask yourself for a 100% effective diet



Presse Santé

Your weight loss success largely depends on your willingness to rise to the challenge. If you take the plunge before you’re ready, your weight loss program could fail at the first hurdle.

Knowing that you need to make changes in your life and actually making them are two different things.

Use these questions to assess your readiness to lose weight.

Are you motivated to make long-term changes to your lifestyle?

Successful weight loss depends on making permanent lifestyle changes, such as eating healthy, low-calorie foods and including physical activity in your daily routine. This could represent a significant departure from your current lifestyle.

You may need to revise your diet to eat more whole grains, fruits, and vegetables, for example. It will be important to eat a variety of healthy foods. You’ll also need to find time for physical activity, ideally for at least 30 to 45 minutes, or more, most days of the week.

Find your motivation and focus on it:

Your true motivation is the best guarantee of success, but what is it? To make these changes, ask yourself first why you want to lose weight, all these changes to:

  • have better health,
  • better appearance
  • feel better about yourself
  • better way
  • start a new love story

Have you identified anything in your life that might distract you from your weight loss goal?

If you’re dealing with major life events, such as marital problems, work stress, illness, or financial worries, you may not want to add the challenge of reviewing your eating habits and time spent being physically active. It may be better to wait until the right time to embark on your weight loss program to limit the risk of failure due to external factors that are too heavy.

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Do you have a realistic picture of how much weight you will lose and how fast?

Reaching and maintaining a healthy weight is a lifelong process. Start by making sure your weight loss goal is safe and realistic, such as losing 5 percent of your current weight.

Try to start losing 0.5 to 1 kilogram per week until you reach your goal. This means burning 500 to 1,000 more calories than you consume each day, through diet and exercise.

You could lose weight faster if you change your habits significantly. However, be careful. Radical changes that are not sustainable are unlikely to be effective in the long term.

Have you resolved emotional problems related to your weight?

Emotions and food are often intertwined. Anger, stress, grief, and boredom can trigger emotional eating. If you have a history of disordered eating, losing weight can be even more difficult.

To prepare for challenges, identify emotional issues related to eating.

Do you have support around you?

Any weight loss program can be difficult. You may face moments of temptation or discouragement. Having someone around you to offer encouragement can help. If you don’t have friends or loved ones you can rely on for positive help, consider joining a weight loss support group.

If you want to keep your weight loss efforts to yourself and not tell anyone about it, it will be more difficult. But maybe you’re ready to be responsible to yourself: set up dates with yourself then. With summary about:

  • – regular weigh-ins
  • – monitor your diet
  • – track your physical activity
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Have you really accepted the weight loss challenge?

If you don’t have a positive attitude toward weight loss, you may not be ready. And if you fear what’s to come, you’re more likely to find excuses to veer off course.

Instead, try to take a nice view of your new lifestyle and stay positive. Focus on how good you will feel when you are more active or weigh less. Imagine celebrating all the successes along the way, whether it’s enjoying a new food, completing another workout, or losing your first few pounds.

If you answered yes to most or all of the questions

You are probably ready to make lifestyle changes that will help you lose weight permanently. Get ahead with healthy eating and regular physical activity, starting today!

If you think you need help, see a dietitian or join a reputable weight loss program. If you have a significant amount of weight to lose, you may benefit from follow-up with a therapist or obesity specialist.

If you answer no to more than one of the questions

You may not be ready to embark on a weight loss program right now, and that’s okay. Explore what’s holding you back and face those obstacles.

Consider seeking help from a professional weight loss tracker to help you deal with any roadblocks. Then, reassess your readiness for your weight loss program so you can get off to a great start.

Ready, set, let’s go

If you can’t answer every question with a simple yes or no, but overall you feel positive and confident with your answers, consider starting now.

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You may never have definitive answers in life. Don’t let this rob you of the opportunity to achieve your weight loss goals.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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