2024-11-05 20:00:00
Thanks to Julie Pradines, naturopath in Tarascon (Bouches-du-Rhône), author of My antifatigue notebook (Solar editions), and to Philippe Squarciafichi, sophrologist, reflexologist and aromatherapist in Bernay (Eure).
My morning yoga: 7 min
Even (and especially!) if we have little energy, it is crucial to circulate it. Only one way to achieve this: get the body moving in the morning with a few yoga postures.
Gentle neck movements. Sitting on the edge of the bed, start with very gentle rotations: chin towards the chest then towards the right shoulder, towards the back and towards the left shoulder, without going too far and taking the time to feel everything that is happening. pass. Change direction. 1 min.
Unlock the column. Sitting or on all fours, alternate between hollow back and round back, moving from one to the other very slowly, as if to articulate each vertebra. 1 min.
Stretching. Sitting or standing, raise your arms towards the sky, seeking to raise yourself up, while keeping your shoulders low, away from your ears. With hands together, stretch upwards and to the right, then to the left to feel the opening in the sides, while breathing deeply. 1 min.
Sun salutations. Repeat 2-3 times, combining movement and breathing. If you don’t know this exercise, type “beginner sun salutation” on YouTube. 4 min.
My energizing shower: 9min30
There are many ways to use your shower to promote well-being. This very complete version of the vitality shower helps you attack the day with a boost of energy.
Dry brushing. Taken from Ayurveda, this method stimulates blood and lymphatic circulation, and helps eliminate toxins. Soft skin and anti-cellulite effect as a bonus! Use a special brush (in organic stores or at Aime, Absolution, Nature & Découvertes, etc.) and rub gently (pressing too hard can irritate the skin). We go up from the feet to the knees, in circular movements or in light sweeps, always from bottom to top. Same thing from knees to groin, then from hands to armpits, to stomach level (clockwise) and finally from chest to neck. To do every day for two weeks to get the body used to it, then 2 to 3 times a week for maintenance. Avoid if you suffer from skin problems such as eczema or psoriasis. 5 min.
A change to cold water. Ending your shower with a jet of ice water triggers temporary stress in the body which is accompanied by a spike in adrenaline and cortisol. These two neurotransmitters boost wakefulness, and the cold causes vasoconstriction which boosts blood circulation. It’s also good for immunity: a Dutch study showed that those who adopted this reflex had 30% less absenteeism from work. 3 min + 30 sec.
An energizing friction. An oil or lotion based on stimulating essential oils (thyme, rosemary, Scots pine, etc. + menthol or camphor) such as Friction de Foucaud (Laboratoire Merle) is applied quickly back and forth over the entire body. ) or Tonic Friction of the Pyrenees (Ballot-Flurin). 1 min.
My micro nap after eating: 16 min
We dare to adopt it – even at work – because the gains in terms of productivity and concentration are phenomenal and… proven!
A little napsitting, arms and legs uncrossed. To let yourself go better, you concentrate on the weight of the different parts of the body in contact with the seat. No time to fall asleep deeply, we remain in phases of drowsiness and light slow-wave sleep, so we don’t feel out of phase when we wake up. Obviously, we set an alarm. 5 min, 10 min or 15 min of your choice.
A special alertness self-massage. The 26DM acupuncture point (or “man’s center”) is located in the small hollow between the base of the nose and the upper lip. To press firmly with the index finger to return to ourselves fissa. The more regularly you do it, the faster the effect. 1 min.
My snack that gives energy: 8min
Even adults need a taste. With these recipes taken from My anti-fatigue notebookby Julie Pradines (ed. Solar), we give ourselves a boost during the day.
Tester les energy balls. Quick to prepare because without cooking, they recharge the batteries for a long time thanks to the carbohydrates in dried fruits. For 10 balls, blend around ten large dates, 1 tbsp. to s. coconut oil, 1 tbsp. to s. coconut flour, 1 tbsp. to s. raw cocoa, 1 tbsp. to s. hemp, 1 tsp. to c. cinnamon, 1 tsp. to c. ground ginger, 2 handfuls of cashews, and a little grated coconut. Form small compact balls by hand, which will keep for up to three days in the fridge. 8 min.
Or an energizing smoothie. Enough to increase the intake of fiber, vitamins and minerals during the day. Blend 1 banana, 1 handful of spinach, 1 date, 1 tbsp. to s. hemp protein, 1 tbsp. to s. of cashew butter and 1 tbsp. to c. chlorella (thanks to its chlorophyll, it improves the oxygenation of the body). 8 min.
My Zen bubble to avoid evening stress: 40 min
To reduce stress, which depletes our resources, and promote truly restorative sleep.
A time without screens. Cut off the TV, the computer and, above all, the smartphone. Engaging in a disconnected activity – reading, manual activity, etc. – allows you to feel the sleep signals coming. 30 min.
A visualization before sleeping. Lying down, start by breathing slowly, concentrating on the breath. Visualize a peaceful and relaxing place, real or imaginary: a beautiful beach where the waves crash, a fireplace, a waterfall in the forest… trying to integrate as many details as possible (sounds, sensations, colors…) . Then imagine that you are falling into a deep and restorative sleep in this place and indulge in this feeling of tranquility. To be practiced as often as possible to make it more effective and fall asleep without delay. Optionally, add nature sounds with an unconnected device (such as Zen Box from Terraillon, €49.99, or Morphée Zen, €59.95) in order to increase immersion. 10 min.
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#rituals #fight #fatigue
**Interview with Julie Pradines and Philippe Squarciafichi on Combatting Fatigue**
*Date: November 5, 2024*
*Location: Tarascon & Bernay*
**Editor:** Good evening, Julie and Philippe! Thank you for joining us today. Your work on anti-fatigue techniques has gained quite a bit of attention. Can you start by telling us what inspired you to focus on helping people combat fatigue?
**Julie Pradines:** Thank you for having us! For me, as a naturopath, I’ve always been interested in holistic approaches to well-being. I noticed so many individuals struggling with fatigue in our fast-paced, modern world, which inspired me to write *My Anti-fatigue Notebook*. I wanted to provide practical tools that people could easily integrate into their daily routines.
**Philippe Squarciafichi:** I completely agree with Julie. As a sophrologist and reflexologist, I’ve seen firsthand how fatigue can be both physical and mental. My aim is to help people reconnect with their bodies and discover simple yet effective ways to boost their energy naturally.
**Editor:** Your approach emphasizes daily rituals that include yoga, energizing showers, and balanced snacks. Can you briefly walk us through how these rituals work together to combat fatigue?
**Julie Pradines:** Absolutely. Our morning yoga routine, for instance, is designed to wake up the body gently and improve energy circulation. It’s vital to start your day with movement, even if it’s just for seven minutes. This sets a positive tone for the day ahead.
**Philippe Squarciafichi:** Following that, we recommend an energizing shower. Techniques like dry brushing and ending with cold water help invigorate the body and improve circulation. It’s not just a matter of cleanliness; it’s a refreshing way to revitalize oneself.
**Editor:** That sounds interesting! What about the micro-nap? Many people might feel guilty about taking a break during the day.
**Philippe Squarciafichi:** That’s a common misconception. A micro-nap can significantly enhance productivity and concentration. Just 16 minutes can help recalibrate your energy levels, making it easier to tackle tasks afterward. It’s about giving yourself permission to recharge.
**Julie Pradines:** And let’s not forget about nutrition. The quick recipes, like energy balls from my book, are great snacks that provide sustained energy. They’re easy to make and perfect for a quick pick-me-up during the day.
**Editor:** It seems like a holistic approach is key here. How can our readers start incorporating these practices into their lives?
**Julie Pradines:** Begin with small, manageable changes. Set aside seven minutes for morning yoga, try a new shower routine, or prepare those energy balls. The important thing is to listen to your body and adapt these rituals in a way that feels good for you.
**Philippe Squarciafichi:** Yes, and remember that consistency is essential. Over time, these practices can lead to remarkable improvements in your overall energy and well-being.
**Editor:** Thank you both for this insightful conversation! It seems that combating fatigue is achievable with just a few small adjustments to our daily routines.
**Julie Pradines and Philippe Squarciafichi:** Thank you! We’re excited for everyone to try these techniques and reclaim their energy!
