Yoga et enfants

Déjà riche en arguments sur le sujet, la littérature scientifique l’a confirmé il y a quelques semaines : pratiquer le yoga peut contribuer au développement cognitif de nos enfants, en améliorant leur capacité de concentration et de compréhension, y compris chez les enfants atteints de troubles de l’attention.

Les autres bienfaits du yoga sont bien connus : il permet une meilleure gestion du stress, une réduction de l’anxiété, mais également une meilleure souplesse et une plus grande conscience de notre propre corps et de l’espace qui nous entoure.

Comme pour toutes les activités que nous proposons aux plus petits, l’amusement et la participation sont essentiels.

Mettons-les alors au défi de pratiquer un yoga d’imitation des animaux dont le nom renvoie aux asanas les plus indiquées pour eux. Voici nos préférées :

1. Le Cobra (Bhujangasana) :

« Imagine que tu es un cobra dans son panier. Attention, on retire le couvercle… Tu es prêt ? »

En commençant couché sur le ventre, l’idée est de relever la tête comme le ferait le serpent pour sortir du panier. Se lever petit à petit, idéalement, vertèbre par vertèbre. Après avoir relevé les premières, s’aider en s’appuyant sur les mains placées le long du tronc à hauteur des aisselles. Il est important de garder la tête droite et les bras fléchis.

Bienfaits : souplesse et renforcement des muscles dorsaux.

2. Le Lion (Simhasana) :

« Voyons à présent si tu es vraiment le roi de la jungle. Allez, on sort les griffes et on rugit ! »

Le yoga auquel on ne s’attend pas : à genoux, les pieds croisés et assis sur ses talons, poser avec force les mains sur les genoux, toutes griffes dehors, et… tirer la langue, les yeux bien ouverts et rugir !

Bienfaits : développement de l’estime de soi.

3. Le Chien tête en bas (Adho Mukha Svanasana)

« Tu vois comment se réveille Toby, ton petit chien, lorsqu’il a fini sa sieste ? C’est ça, quand il bâille fort et qu’il s’étire sur ses pattes. À présent, c’est toi Toby, on est en milieu d’après-midi et tu es en train de te réveiller… »

Depuis la position à quatre pattes, lever le bassin et les genoux. Tandis que les jambes s’étendent progressivement, ramener la tête entre les épaules et tendre les bras bien fort. « Regarde autour de toi, elle est drôle ta chambre à l’envers, non ? »

Bienfaits : allongement de la colonne vertébrale, étirement des muscles postérieurs de la cuisse, renforcement des bras.

4. Le Chat et la Vache (Marjariasana et Bitilasana)

« Regarde vers le haut, regarde vers le bas, et le petit chat deviendra une vache ! Tu ne le savais pas ? C’est la formule magique pour transformer les chats en vaches ! Tu n’y crois pas ? Essayons. »

Toujours à quatre pattes, en expirant, s’incliner le plus possible en ramenant la tête vers l’arrière pour regarder vers le haut. Inspirer. Ensuite, bomber le dos en expirant et en ramenant la tête vers le bas pour regarder vers le nombril. Recommencer au moins trois fois.

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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.