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Sport, that's all there is to it!

Bienfaits du sport - WE ARE CLEAN - CLEAN LIVING

Why do sports? Ouch, bad sign if you are still asking yourself the question. The benefits of sports on health and well-being are not debatable. Come on, get your sneakers on!

Whether they are naturopaths , general practitioners, cardiologists, rheumatologists, orthopedists or psychiatrists, they all praise the benefits of physical exercise. We can even say that they no longer praise them, as it is obvious that moving is as important as breathing .

During one of her recent family naturopathy workshops, naturopath and psychotherapist Odile Chabrillac* insisted: “In naturopathy, there are three pillars: diet, physical exercise and psycho-relaxation . These are enough to keep (or bring back) people on the path to health. But physical exercise should, in reality, be mentioned first. Because eating healthy without exercising does not allow you to achieve full health. It is better to eat a little less healthily but exercise, because movement is vital!”

Three women to follow!

Getting moving is a decision you make.
This is what Tatiana, Eugénie and Nolwenn have been doing for a long time. Having fallen into sport at a young age or later, these three women could not imagine living without it.

  • Tatiana Orlhac , Fitness and Wellness Coach, is the creator of the Zen & Boost concept, a new way of taking care of yourself according to your cycles and lifestyle, by combining relaxation (yoga nidra, Thai massage) and movement (vinyasa yoga, muscle strengthening).
  • Eugénie Girardeau , a high-level sports enthusiast, practices triathlon and gourmet food. By creating Max de Génie three years ago, with her partner Maxime, she offers pastry preparations and organic flours with a low glycemic index, to allow diabetics and athletes to indulge themselves healthily.
  • Nolwenn Thomazeau is the creator of the Your Power Class app (currently free) which she calls the Netflix of sports. This digital platform brings together the best of intense sports online.

These three inspiring women express how sport helps them feel good in their bodies and minds.

Feeling good in your body, feeling good in your head

Twenty years ago, coaches and health professionals swore by intense activity. Today, we know that moderate, regular activity can be just as beneficial for your health.
A large-scale study, conducted in the 1980s (from 1976 to 1989 to be precise) on more than 200,000 volunteer nurses, allowed the WHO to officially recommend the practice of two and a half hours of moderate activity per week (walking) or one and a quarter hours of more sustained activity, combined with muscle strengthening, twice a week , to maintain one's health .

Vital! - WE ARE CLEAN - CLEAN LIVING
©Albin Michel

There is no point in starting a sport that hurts when a daily walk at a brisk pace can suffice. In his bookVital , published by Albin Michel, Dr. Frédéric Saldmann summarizes: "Walking for at least thirty minutes without stopping, taking 3,000 steps, which corresponds to a speed of 4 km/h, ideally in the morning to synchronize our internal clock with the sun, is the best medicine I know to have an effective shield against cardiovascular diseases and many cancers. In addition, this walk will put you in a good mood and you will sleep much better at night. By walking at a good pace, you will also stimulate your cerebral circulation to think faster. A better oxygenated brain increases your power and your mental capacities." That says it all.

If you want to go further in the list of benefits of sport, put on your sneakers and read on. The list of advantages of moving is long!

C for cycle

The day, the week, the month, the year obey cycles. To respect them, we can vary the sports practiced according to the seasons but also by listening to our body . "It is by basing myself on this logic that I offer sports support because I am sure that by practicing physical exercise as close as possible to the cycles, we promote health and fulfillment" explains Tatiana.

C for cholesterol

Sport lowers the concentration of "bad" cholesterol in the blood while promoting the circulation of "good" cholesterol to cell membranes. Excess cholesterol is directed to the liver to be eliminated. Moving promotes the proper functioning of this sorting between good and bad fats. More precisely, physical exercise increases the number of large molecules, the least toxic, and helps reduce the quantity of small ones, those that promote the onset of cardiovascular diseases. "I have seen my body change over the course of my intensive sports practice: more flexibility, more curves, firmness, I know and I feel that by regularly practicing different sports, my body draws on its energy reserves and in particular fats. Cholesterol and blood sugar are therefore regulated" explains Nolwenn.

C for competition

Playing sports alone by setting goals, or playing sports with others, allows you to compete in a healthy way. You learn to fight, to persevere, to win. To lose sometimes too, while remaining fair play. The values ​​of sport are very structuring.
In addition to competition, team sports involve the idea of ​​cooperation. We achieve a goal together.
"Sport is a way to surpass yourself, to tell yourself that you are capable of achieving challenges, alone or in a team. This spirit of cooperation and competition are fundamental to entrepreneurship; the similarities between sport and business are obvious," says Eugénie. "Understanding the importance of each person's place in a rugby team, for example, a sport that I played for 7 years, sharpens the way you can look at building a team in a company. Each member must be in their place to work well together," adds the young entrepreneur.

G for glucose

Muscles, liver and pancreas need sugar to function. Overworked by physical exercise, muscles in particular require a greater supply of glucose . Its two partners, the liver and pancreas, are essential links in this "sugar-effort" chain. The liver releases glucose into the blood, while the pancreas produces insulin to promote the distribution of this glucose to all the cells of the body. Daily physical exercise helps regulate blood sugar (the blood sugar level) and prevent the onset of diabetes. "This preserves the pancreas and prevents all blood sugar-related pathologies in the long term. The more we tire ourselves out with heavy, fatty, acidic and sugary meals, the more we exhaust the pancreas and the more we risk triggering the onset of type 2 diabetes, the disease of the 21st century," explains Eugénie, who studied the link between sport and blood sugar a long time ago.

M for memory

By doing sports, we first burn the sugar stored in the liver and muscles, then we burn the fat molecules (triglycerides). The combustion produces lactic acid and carbon dioxide which, when passing into the blood, trigger reactions in the brain and in particular in the hippocampus, an area linked to memorization. This area also ensures the production of neurons! Elderly people who take up a sporting activity, even a gentle one , notice a less rapid decline in their cognitive and intellectual functions. "On a daily basis, I immediately measure the impact of sport on my memory and my concentration" says Eugénie. "If at lunchtime, I take a break with a brisk walk, a jog or an aerobic activity, I improve my blood circulation, the oxygenation of my brain and I start the second part of my day with increased concentration and memorization" she adds.

M for moral

Good morale - WE ARE CLEAN - CLEAN LIVING

During sport, the brain releases endorphins (the famous pleasure hormones) and especially when the effort is sustained (during a long-distance race for example). "When I come out of a sports session, I am happier, I have more momentum to do things afterwards. The momentum we take to get our body moving generates vital momentum!" explains Tatiana.

M for medicine

Prevention or cure involves a healthy diet, a caring psycho-affective environment and regular practice of a sport. "I have always enjoyed doing sport, a pleasure linked to intensity and effort. And the virtuous circle has always been triggered: sport, healthy diet, self-care. When you eat poorly and drink alcohol, you perform less well in the sport you practice. Personally, I am never sick, or very rarely, and I recover quickly. All physiological functions are optimized by regular practice of sport, and the immune system is boosted. For me it is the best medicine" concludes Eugénie.

R for diet

Who hasn't experienced the deprivations associated with a more or less draconian diet? It's a shame because it's much easier to burn calories through sport than to limit your intake. And there, a real virtuous circle is established. The more you take care of yourself by practicing a regular sport, the more you are instinctively inclined toeat healthily . And if you do diet, physical exercise prevents weight gain . "After a diet, it's not always easy to stabilize your ideal weight. Sport is easy to plan in the diary, at the beginning you set very short 10-minute sessions, you vary the activities and you prioritize pleasure. Then you increase the duration. It's more sustainable and more effective than any diet for losing weight," insists Nolwenn.

R for reconciliation with oneself

It can happen that you wake up in the morning with a bad head and feel tired. If the desire to curl up on the couch to watch TV series is the only one that works, that's OK. But only in small doses. If the symptoms persist, change and go do a sports session. Alone or with others, but get out and move! This anti-gloom break is the best way to reconcile with yourself . "Sport helps me to have a stronger mind. Because it requires rigor, discipline and regularity. By respecting what you have set for yourself, you have better self-esteem. It is an effective and sustainable way to reconcile with yourself. This can also be the case for pregnant women. Maintaining a gentle physical activity, in consultation with your doctor, allows you to benefit from all the physiological and psychological benefits of sport and to have a fulfilling pregnancy," says Tatiana.

S for sleep

Sleep well - WE ARE CLEAN - CLEAN LIVING

The argument "I don't do sports because I can only do them in the evening, and it keeps me awake!" is outdated. Doing sports four hours before bed does not affect the quality of deep sleep, it's proven! On the contrary, the good fatigue felt after sports (even more true in the open air) promotes sleep . In the case of an intensive sports session, you need to take some time to decompress before going to bed. Indeed, the heart needs to return to its normal rhythm and then really slow down to put the entire metabolism in the conditions for a good sleep. This little daily hibernation is associated with a drop in body temperature. "I did the Stevenson trail, the GR20 in Corsica, and every night, I slept less because I got up early but my sleep was deep and totally restorative. When we move, we get tired (good tiredness), we concentrate on our sport, we don't ruminate and we fall asleep more peacefully" says Tatiana.

V for life

When practiced regularly, sport substantially extends life expectancy. A 10-year study of 650,000 Americans (sedentary versus people who only practiced eleven minutes of sport per day) showed that the active group gained nearly two years of life, after the age of 40, compared to the sedentary group. Furthermore, sitting for six hours in a row without taking breaks or not taking enough breaks, increases the risk of developing a disease linked to a sedentary lifestyle (cardiovascular disease, cancer, diabetes). If your job requires a particularly long time spent sitting, take breaks with walking or stretching and drink water. "At the same time, do real 15-minute brisk walking sessions for cardio, 40 minutes of muscle strengthening to improve posture, 10 minutes of stretching or yoga for flexibility and relaxation. Sport is like life, its rhythm and our vital needs. To the point of becoming addicted to it!” says Nolwenn.

Keep in mind that a sedentary lifestyle is the fourth risk factor for mortality worldwide after smoking, hypertension and diabetes. Not to mention that these diseases are themselves aggravated by a sedentary lifestyle. A real vicious circle. In Europe, nearly 40% of adults (over 15 years old) do not practice any sporting activity, 40% practice it regularly, and 20% from time to time (Eurobarometer study 2010), so there is still a lot of room for improvement.

In France, 40% of our teenagers (20% of them are overweight) do not practice any sport outside of what is offered at school. Do sport too to set an example. Do you know the mirror effect?
"The pleasure can come gradually, you must not give up! Sport releases so many endorphins that pleasure is always there," insists Eugénie.
"Being athletic also makes you want to meet other people, different cultures. I travel to immerse myself in other trends, other sports practices, other sensations and that too is fun" adds Tatiana.
"The hardest part is getting started. Then, the pleasure comes and the desire to rediscover these sensations generates regularity (even addiction). The reward is always there," concludes Nolwenn.

*Odile Chabrillac, director of the INH, Institute of Humanist Naturopathy , offers naturopathy cycles.

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