L’entraînement parfait : la natation

La dernière fois, nous vous avons parlé des bienfaits du tai-chi sur la santé. Cet entraînement tranquille se compose exclusivement de mouvements lents ayant rapidement un impact positif sur le corps : perte de poids, meilleure condition physique, risque réduit de maladies cardiovasculaires et sommeil de meilleure qualité par exemple. Vous êtes partant pour une activité un peu plus intense ? Alors, piquez une tête dans la piscine, car la natation est elle aussi un sport idéal pour le corps et l’esprit.

La natation est bénéfique pour le cerveau​

Dans la civilisation romaine, les thermes occupaient une place importante dans la culture et étaient un endroit où l’on se retrouvait pour se détendre. Dans la médecine traditionnelle indienne et chinoise, l’eau est également un élément important pour restaurer l’équilibre du corps et de l’esprit. Aujourd’hui encore, on reconnaît son effet apaisant. Au sens propre d’ailleurs, car une étude a démontré que l’eau a un impact positif sur le cerveau. La natation ou simplement le fait de se trouver à proximité d’eau (sur une plage, au bord d’un lac, dans un bain bouillonnant) peut être comparé à une forme de méditation.

Petit conseil : nagez en pleine nature. Plus vous êtes proche de la nature, plus l’impact sur votre santé mentale est meilleur.

La natation est bénéfique pour les muscles et les articulations

Si vous avez déjà fait du jogging, vous savez que cette activité est en réalité néfaste pour les muscles et les articulations. À chaque pas, tout votre poids pèse sur les articulations, ce qui constitue un sérieux défi pour le corps. C’est pourquoi la natation est idéale pour s’adonner au cardiotraining sans faire souffrir les os, les muscles et les articulations.

La natation est bénéfique pour les poumons​

Il y a quelques années, des chercheurs ont établi un lien entre les champions de natation et une grande capacité pulmonaire. Les personnes qui pratiquent la natation absorbent l’oxygène mieux et plus efficacement et leurs poumons présentent, à long terme, une plus grande capacité. Il en résulte un essoufflement moindre et une meilleure résistance aux maladies. En 2007, des scientifiques ont démontré que le risque de maladies cardiovasculaires est plus élevé chez les personnes ayant une capacité pulmonaire limitée

Yakult, partenaire de la fédération internationale de natation

Il n’est donc pas étonnant que Yakult soit le partenaire officiel de la FINA, la fédération internationale de natation, qui organisera en 2019 la coupe du monde de natation en Corée du Sud. Tout comme Yakult, la FINA encourage une bonne santé et des gens heureux dans le monde entier.

Sources :

https://www.huffingtonpost.com/2016/02/25/mental-benefits-water_n_5791024.html
https://www.huffingtonpost.com/2014/06/22/how-the-outdoors-make-you_n_5508964.html
http://time.com/4688623/swimming-pool-health-benefits/
https://www.sciencedaily.com/releases/2007/07/070702145409.htm
http://www.fina.org/content/yakult-official-fina-partner

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Are fermented foods more nutritious?

Yes, fermentation can improve the nutritional content of foods in many ways. Here we explain you how citing tempeh as an example:

Essential Building Blocks

1. Bacteria involved in fermentation produce essential building blocks (vitamins, antioxidants and minerals) that help keeping a healthy body. For instance, dietary sources of vitamin B12 are usually from animal derived foods with very few plants providing a good amount. Lupin beans per se have very little content of vitamin B12 but when fermented by Rhizopus oligosporus and Propionibacterium freudenreichii into tempeh, the content of this vitamin considerably increases making it ideal for vegetarians. 

Neutralizing Anti-Nutrients

2. The process of fermentation “neutralizes” anti-nutrients or digestion blockers. For example, phytic acid is found in many plant products and is known to reduce the digestibility of protein and the release of minerals such as magnesium, iron, calcium and zinc. In short, this acid turns plant food less nutritious. Thanks to the fermentation of soybeans, research demonstrates that Rhizopus oligosporus NRRL 2710 can decrease, in about one third, antinutritional phytic acid in tempeh. The study also show that this microbe can also improve tempeh’s nutritional value by increasing the content of available phosphate.

Diverse Community

3. Fermented foods provide bacteria that contribute to having a diverse community in our gut. A study in healthy volunteers consuming tempeh showed that the participants had an increased population of, amongst others, Akkermansia muciniphila, a bacterium that is naturally present in the intestine and has been actively researched for its benefit in metabolic syndrome.

Can fermented foods cause gas or bloating?

Yes, this could be possible. If what you eat contains live microbes, gas or bloating are part of the most reported side effects, although these are quite harmless. 

Enjoy Small Amounts

Experiencing this kind of discomfort also depends on the amount of fermented foods you are starting with. Enjoy small amounts and allow your gut to go through an adjustment period

Conclusion

Some people do not have problems, others do. When trying to find the source of bloating, it is also important to bear in mind that consuming other, non-fermented foods can also be undigestible to your body, like lactose, and  can also be a common source of bloating.  Your dietician may help you for sure with your detective work to find the cause and the solution.

Can all bacteria in fermented foods survive in the gut?

Not really again. Let’s take fermented milk as an example. Lactic acid-producing bacteria grow on the sugars and other nutrients in milk. As they multiply, the bacteria produce compounds that change the flavour, texture, and yield nutrients in a wide range of products including e.g. cheese or yogurt. 

Yogurts

Many yogurts, but not all, contain bacteria that when consumed can reach the gut alive. When this happens, these bacteria can have an impact on our health as validated by the European Food Safety Agency (EFSA). 

In a scientific opinion, EFSA’s panel on Dietetic Products, Nutrition and Allergies agreed that yogurt containing at least 108 living cells/g  starter cultures of Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus improve the digestion of lactose in people with lactose maldigestion

Do all fermented foods contain live microbes?

Not really. To produce fermented foods, ingredients must undergo a transformation process mediated by microbes, either naturally or through the addition of a starter culture. However, some products may afterwards be treated (pasteurized, baked, or filtered) in a way that ultimately kills/removes any live microbes before we consume them.

Heat Treatment

For example, sourdough.  When the dough is used to make bread it will be baked and this exposure to heat will kill the microbes. As well, some fermented vegetables are packaged in jars and may be heat treated as a means of extending its shelf life, or simply to stop the fermentation. Finally, when you prepare e.g. sauerkraut in your kitchen, you probably will be heating it, so you will also kill or inactivate the bacteria.

Conclusion

It may not always be the case for some fermented products to be treated. For those, a very high number of live bacteria will be present at the end of the fermentation.

MUST YOU HAVE A STARTER CULTURE TO MAKE YOUR OWN FERMENTED FOOD?

Yes and no. First of all, let’s recap about what a starter culture is. This is a preparation containing  a high concentration of desired microorganisms that will start and assist a fermentation by making specific chemical, smell and taste changes. Thus, the process becomes efficient, controllable, predictable and… safe!

Happy accidents

Fermented foods were born as “happy accidents” when in the early times suddenly “spoiled” food turned long-lasting and pleasant-tasting. Such accidents were possible thanks to spontaneous or natural fermentation, an event in which you only rely on the microbes present in the environment or the food to colonize the raw materials. If you opt to go for this kind of fermentation, be aware of the risk of contamination. You should take extra care about many aspects such as: acidity, oxygen, temperature, moulds, etc. By not having a proper control over the fermentation, it is possible that you may have an outgrowth of non-friendly microbes in your food. These can produce offflavours or even toxic compounds that can put your health in danger.

Conclusion

Using a starter is not a must but as you can see, it definitely gives you many advantages. This includes a fast acid formation that makes the development of non-desired bacteria much more difficult. What is also important is that, in principle, the quality of commercial starters is checked and you can get information if the microbes present can produce potential compounds that could lead to unpleasant effects including headache, diarrhea, etc.