Menstrual cycles being an eternal start again (the average length of a cycle is 28 days in general), each month can have its share of difficult days. Varying from a few hours to a few days before the start of your period , this set of symptoms disappears quickly after the onset of your period. The gradation goes from a simple temporary discomfort to a priesthood lasting several days.
This syndrome involves hormonal factors although the exact mechanisms are still difficult to specify and are not yet all well identified.
Even if the hypothesis of a link with physiological hormonal fluctuations seems expected, it appears that a genetic predisposition can also be considered.
Other hypotheses have also emerged such as serotonin deficiency (1) or magnesium and calcium deficiency, but these have yet to be documented.
Despite its frequency, this problem is too often overlooked. As women do not speak out on the subject, no cause will be sought and therefore no treatment will be put in place. However, a woman has menstrual cycles for approximately 38 years of her life!
In fact, 20 to 40% of women in their fertile period (in other words of childbearing age) are affected by premenstrual signs, and this continues until menopause (2) . In a third of them, we speak of premenstrual syndrome because they suffer from unpleasant symptoms which reduce their quality of life.
Finally, in 5% of cases, these disorders represent a real handicap, impacting personal, professional and social life. In this case, we speak of Premenstrual Dysphoric Disorder (PMDD) because it represents a severe form of premenstrual syndrome which is unfortunately still too often underdiagnosed.
The most common signs can be classified into 2 main categories: psychological symptoms and physical symptoms . They are mostly non-specific , that is to say they are not characteristic of premenstrual syndrome, and of variable intensity . They are important to compile because the diagnosis is based solely on them and the time of their occurrence. The intensity of the symptoms varies.
Pain in the lower abdomen , also called dysmenorrhea , represents a classic sign (3) of the imminent arrival of menstruation. These pains can take the form of cramps or heaviness or even be global in the lower part of the abdomen. They can also be located in the lower back or sacrum region .
Headaches (or headaches) sometimes join the rest of the celebrations and for some women, can even represent the only annoying sign they perceive.
This term refers to a feeling of heaviness or tension in the breasts commonly described by many women. The chest may be tender spontaneously or only to touch.
This retention causes edema as well as transient weight gain but possibly explains the fact that the breasts are tense and painful.
Some women describe nausea that can lead to vomiting in the days before their period arrives. Bloating and heartburn are sometimes part of the cocktail of inconveniences.
Premenstrual syndrome can also result in psychological problems. Among the panoply regularly described by a large number of women (and potentially by those around them!), we find difficulty concentrating, irritability, emotionality, anxiety, agitation, anger, insomnia, or even downright depression. These sometimes intense emotional variations show that the nervous and hormonal systems are linked in their functioning. The more medical term dysphoria is also used to name these mood changes . It can also lead to transient but intense psychological disorders such as depressed mood.
Concerning vitality, it is generally altered, ranging from intense fatigue to lethargy.
Additional examinations are not necessary unless certain symptoms point to other hypotheses such as endometriosis or polycystic ovary syndrome. On the other hand, to confirm the diagnosis of premenstrual syndrome, women are invited to write in a dated manner the inconveniences they present in the context of this hypothesis.
Although no specific treatment has yet been developed, it involves trying different strategies to determine what may work for one woman better than another.
Ibuprofen (non-steroidal anti-inflammatory drug) (4) and paracetamol are the most frequently used analgesics to relieve premenstrual pain. Beyond these medications, solutions to relieve symptoms target hormonal regulation. Thus, the oral contraceptive pill can be prescribed with the intention of regularizing menstrual cycles and alleviating associated pain. If you are not in favor of traditional medications, be aware that a study has shown that the use of local heat applied to the lower abdomen (with a hot water bottle for example) is sometimes enough to relieve dysmenorrhea (5) .
Certain food supplements are formulated with plants and vitamins to promote better comfort at the end of the cycle. These supplements allow hormonal regulation throughout the cycle but their composition also acts on pain and the nervous system. Certain natural components , identified as having an action on the feminine sphere, can provide a global response to the main inconveniences.
Potentilla anserine , for example, is known for its calming properties for painful periods. Magnesium contributes to the balance of the nervous system. PEA (Palmitoyl Ethanol Amide) is a molecule naturally produced by our body in painful situations and intervenes at the level of receptors in the pain circuit to reduce it (6) . Studies have shown that Japanese knotweed extract contains an interesting polydatin content and that the latter acts in interaction with PEA. Some serious studies have shown that their association would be relevant for menstrual pain and discomfort (7) .
To alleviate certain symptoms, for some women, it is sometimes enough simply to change their eating habits. All healthy and balanced diet recommendations are valid, but in particular reducing the consumption of fast fats and sugars can be beneficial (8) . Furthermore, stress , as well as lack of sleep and physical activity , can negatively influence the intensity of premenstrual symptoms. Even if it is not always easy to control these parameters, taking them into account can really improve the few delicate days which precede your period.
Serotonin is a neurotransmitter that acts in the loop that conditions our mood. A deficiency in serotonin is known to contribute to depression. It seems that this mechanism also comes into play in premenstrual syndrome and its psychological symptoms detailed a little above.
Studies have shown the effectiveness of selective serotonin reuptake inhibitors on severe premenstrual syndrome (9) , provided there is a good indication. Also, some general practitioners and gynecologists sometimes use it as a prescription for women whose mood disorders are very marked a few days before the arrival of their periods.
Premenstrual discomfort doesn't have to be inevitable. It can be relieved by different means which concern lifestyle habits as well as allopathic or natural therapies. By speaking with your doctor or gynecologist, you will be advised to no longer endure this sometimes very unpleasant period of the cycle.
1. Recommendations_glaucome.pdf https://www.sfo-online.fr/files/medias/documents/Recommandations_glaucome.pdf 2. Jünemann AGM, Grieb P, Rejdak R. Bedeutung von Citicolin bei der Glaukomerkrankung. Ophthalmol. 2021;118(5):439‑48. 3. Ottobelli L, Manni GL, Centofanti M, Iester M, Allevena F, Rossetti L. Citicoline oral solution in glaucoma: is there a role in slowing disease progression? Ophthalmol J Int Ophthalmol Int J Ophthalmol Z Augenheilkd. 2013;229(4):219‑26. 4. Rossi GCM, Rolle T, De Silvestri A, Sisto D, Mavilio A, Mirabile AV, et al. Multicenter, Prospective, Randomized, Single Blind, Cross-Over Study on the Effect of a Fixed Combination of Citicoline 500 mg Plus Homotaurine 50 mg on Pattern Electroretinogram (PERG) in Patients With Open Angle Glaucoma on Well Controlled Intraocular Pressure. Front Med. Apr 29, 2022;9:882335. 5. Aydin B, Onol M, Hondur A, Kaya MG, Ozdemir H, Cengel A, et al. The effect of oral magnesium therapy on visual field and ocular blood flow in normotensive glaucoma. Eur J Ophthalmol. Feb 2010;20(1):131‑5.
]]>Fertility is the biological ability to conceive. When the desire to have a child makes itself felt, quite legitimate questions emerge, in particular on the personal aptitude to procreate . Many factors affect a person's fertility. If some parameters are not controllable, others can influence it. Indeed, more and more scientific studies make it possible to better understand certain mechanisms and their association with better chances of conception. While the prevalence of infertility is increasing, optimizing certain dietary habits and modifying lifestyle measures could increase the chances of starting a pregnancy. It should be noted that these good practices can have an impact on the fertility of both women and men. Before making the decision to stop contraception, you are advised to consult your doctor who will be able to advise you, answer your questions and check certain elements of your health before pregnancy .
]]>Studies on the relationship between diet and human fertility have multiplied in recent decades. The results of this research have made it possible to clearly identify that a balanced and healthy diet during the preconception period improves fertility in both women and men (1) . Based on these results, some key points of the contents of a fertility-friendly plate can be described.
The body needs all the macronutrients in adequate proportion: carbohydrates, proteins, lipids. These are represented by different categories called fatty acids, the distribution of which must respect a balance necessary for the proper functioning of your body. Our current diet generally contains too many saturated fatty acids and not enough monounsaturated and especially polyunsaturated fatty acids (the famous omega 3 and omega 6). The latter are particularly essential for the reproductive system and enter into the composition of sperm (2) .
With this in mind, it is for example important to consume vegetable oils rich in unsaturated fats such as olives, rapeseed and to eat oilseeds such as almonds, hazelnuts, cashews, etc.
Other studies show a link between too high glycemic loads and ovulation disorders. In other words, spikes in blood sugar lead to excessive insulin production, which negatively influences the stages of the ovulatory cycle. Conversely, it would seem that a reduced secretion of insulin by the body induces better prevention of infertility.
In practice, in order to avoid these peaks, you can opt for foods rich in fiber as well as foods with a low glycemic index : pulses, cereals and wholemeal flours, as well as raw or cooked vegetables. In addition, it is necessary to limit as much as possible sweets and everything related to refined white sugar which, on the contrary, cause high glycemic loads. It is better to favor coconut blossom sugar or agave syrup which will have less impact on your blood sugar.
Fruits and vegetables contain significant amounts of vitamins and trace elements. Most of these micronutrients have a proven role in fertility, particularly through their antioxidant action . They must therefore take a central place in your daily diet. To ensure this, your plate should contain different colors, the best way to ensure that it brings a wide variety of vitamins.
Zinc, very important for fertility, is found in good quantities in chickpeas, lentils, wholemeal bread, lean cocoa or oysters. Selenium, meanwhile, is more present in red meat, Brazil nuts, or seafood.
Taking certain micronutrients as a supplement has proven its effectiveness in many cases. But the needs are not always the same for women and for men.
Dietary sources are not sufficient to provide the folate intake required to protect against neural tube defects. In case of desire of pregnancy, it is therefore preferable to take the supplement at least three months before becoming pregnant.
Myo-inositol plays a probably essential role in reproductive physiology and has beneficial effects on oocyte development . Moreover, treatment with myo-inositol is now known to improve ovarian stimulation protocols and pregnancy outcomes in infertile women with poor oocyte quality (4) .
Support for our immune defences, selenium participates in the development of ovarian follicles producing oocytes. Present in good concentrations in the ovaries, it contributes to the development of a healthy environment for the egg. Selenium would also increase sperm motility (5) . No wonder, therefore, that it is also found in high concentrations in the testicles.
Regarding zinc , relatively recent studies support the hypothesis of a role in reproductive health . Zinc is known in particular to promote the migration of the ovum in women and to participate in the quality of spermatozoa in men.
Oxidative stress can impair reproductive functions, particularly in humans. Certain vitamins and minerals are now well known for protecting cells from this oxidative stress, which is harmful to reproductive cells in particular. The objective of specific supplementation in men lies in the potentiation it can have on the quality of semen and spermatozoa, and thus to increase the chances of conception.
The decision to conceive a child is a good opportunity to take stock of the couple's lifestyle.
Tobacco use by one partner reduces fertility. Smoking is even considered the number one enemy of fertility . In men, smoking significantly reduces sperm quality (6) . In women, it is linked to a decrease in ovarian reserves, delayed conception and a higher risk of miscarriage (7) . In view of these elements, quitting smoking or, failing that, reducing its consumption becomes essential. In this context, do not hesitate to seek help and support. Note that passive smoking is also harmful.
Obesity, like undernutrition, is associated with an increase in ovulation disorders . Obesity carries a risk of anovulation (absence of ovulation), which compromises attempts to conceive. It has been shown that weight loss can allow the normalization of certain factors, the effect of which leads to the restoration of normal oocyte maturation and, in certain cases, the avoidance of recourse to assisted procreation procedures (8) .
In contrast, insufficient food intake or severe dietary restrictions lead to loss of body weight, overall lack of nutrients and increased infertility. It is therefore a question of getting closer to a BMI (Body Mass Index) of between 19.5 and 24.9 .
The psychological aspect must also be taken into account. Stress , in a broad sense, negatively impacts the body's circuits and leads to less favorable conditions for conception. It is surely very commonplace to remember it, but regular and reasonable physical activity has many virtues, each one more conducive than the other to promote the onset of pregnancy.
This may seem obvious too, but the frequency of sexual intercourse is important. Having regular sexual relations at the right time of the cycle is an essential prerequisite for conceiving, without losing spontaneity! Several methods exist to learn to know the period of ovulation.
More than topical, pollutants are widely singled out for their negative impact on fertility. They have a harmful role for health and can also act at all stages of procreation.
Among the main pollutants, pesticides (herbicides, fungicides and insecticides) have an important place in agriculture. Others turn out to be more insidious because they sneakily hide in everyday life: these are endocrine disruptors . These substances cause adverse health effects by acting on several levels on the natural hormones of the endocrine system.
Endocrine disruptors began to be incriminated in the 1990s, among other things because of their involvement in reproductive disorders . Several studies have shown that sperm concentration has declined over the past decades and the impact on sperm quality is also proven (9) . A national strategy on endocrine disruptors (SNPE) is in place in France with the aim of reducing the exposure of populations and the environment. Their control in our daily life is not always possible, but it is possible to intervene in such a way as to reduce their contact with your body. For example, the quality of the products must be an objective, favoring if possible organic products and local circuits, peeling all the fruits, looking closely at the labels to identify the composition of the foodstuffs.
Infertility is defined as the absence of pregnancy after more than 12 months of regular sexual intercourse without contraception (10) . This subject, which concerns many couples, has become a major public health issue. In the event of difficulties in conceiving, recourse to a specialist consultation is necessary to possibly initiate a more complete assessment of each of the partners aimed at seeking a cause. In women, pathologies of the reproductive system (fallopian tubes, uterus, ovaries) or of the endocrine system will be sought. Among the most common causes, polycystic ovary syndrome and endometriosis can explain infertility (but are often already known before the desire for pregnancy).
Regarding the male reproductive system, the causes can be obstructive or hormonal. Sometimes they come from a defect in sperm production or an anomaly in their function.
Fertility depends on many factors, some of which can be favorably influenced by a healthy lifestyle and a balanced diet, for both women and men who want to have a child. The couple is advised to take supplements in order to provide the essential nutrients for the proper functioning of their body and thus increase their chances of procreating.
1. Chiu YH, Chavarro JE, Souter I. Diet and female fertility: doctor, what should I eat? Fertil Sterile. 2018 Sep 1;110(4):560‑9.
2. Safarinejad MR, Hosseini SY, Dadkhah F, Asgari MA. Relationship of omega-3 and omega-6 fatty acids with semen characteristics, and anti-oxidant status of seminal plasma: a comparison between fertile and infertile men. Clin Nutr Edinb Scotl. 2010 Feb;29(1):100‑5.
3. Wilson RD, Wilson RD, Audibert F, Brock JA, Carroll J, Cartier L, et al. Preconception Folic Acid and Multivitamin Supplementation for the Primary and Secondary Prevention of Neural Tube Defects and Other Folic Acid-Sensitive Congenital Anomalies. J Obstet Gynaecol Can. 2015 Jun 1;37(6):534‑49.
4. Chiu TTY, Rogers MS, Law ELK, Briton-Jones CM, Cheung LP, Haines CJ. Follicular fluid and serum concentrations of myo-inositol in patients undergoing IVF: relationship with oocyte quality. Hum Reprod Oxf Engl. 2002 Jun;17(6):1591-6.
5. Mintziori G, Mousiolis A, Duntas LH, Goulis DG. Evidence for a manifold role of selenium in infertility. Hormones. 2020 Mar 1;19(1):55‑9.
6. Künzle R, Mueller MD, Hänggi W, Birkhäuser MH, Drescher H, Bersinger NA. Semen quality of male smokers and nonsmokers in infertile couples. Fertil Sterile. 2003 Feb 1;79(2):287-91.
7. Silvestris E, Lovero D, Palmirotta R. Nutrition and Female Fertility: An Interdependent Correlation. Front Endocrinol. 2019;10:346.
8. Anderson K, Nisenblat V, Norman R. Lifestyle factors in people seeking infertility treatment – A review. Aust NZJ Obstet Gynaecol. 2010;50(1):8‑20.
9. Carlsen E, Giwercman A, Keiding N, Skakkebaek NE. Evidence for decreasing quality of semen during past 50 years. Br Med J 1992 Sep 12;305(6854):609‑13.
10. Infertility available here
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Lactobacilli are microorganisms that grow and multiply naturally in the vagina. They constitute 90% of the composition of the vaginal flora, also called Döderlein flora . This physiological composition allows the maintenance of an adequate vaginal flora. They are, in a way, good bacteria whose vocation is to defend and maintain a healthy female genital area . The vaginal flora results from an adequate proportion between the protective lactobacilli and other bacteria whose presence is natural and harmless when it remains in low proportion (for example Gardnerella vaginalis).
In the same way as for the intestine, the composition of the vaginal microbiota must remain predominantly in lactobacilli. Indeed, it is the latter which contribute to the maintenance of an optimal vaginal pH by producing lactic acid . Under normal physiological conditions, the vaginal pH is acidic and should be acidic and be between 3.5 and 4.5.
When there is a disorder, whatever the origin, the number of lactobacilli can decrease. No longer playing their role effectively, the balance is broken and the acidity of the vagina becomes less. The natural defense system is somehow weakened and makes this area more vulnerable to the invasion of pathogens . Bacterial vaginosis and vulvovaginal candidiasis are the most common vaginal infections.
It is the most common bacterial vaginal infection and the leading cause of vaginal symptoms in women of childbearing age.
When the balance within the vaginal ecosystem is weakened, potentially pathogenic bacteria proliferate and cause an infection. It is not, strictly speaking, a sexually transmitted disease. On the other hand, the presence of bacterial vaginosis exposes you to a much higher risk of sexually transmitted infections. Thus, their association is relatively common with chlamydial infection, gonorrhea and HIV) (1).
This vaginosis sometimes goes unnoticed and is then qualified as asymptomatic. However, in many cases, it is manifested by unpleasant symptoms such as heavy and smelly vaginal discharge . It is also sometimes associated with vaginitis which corresponds to an inflammation of the mucous membrane. This results in itching, local redness, irritation that can go as far as bleeding with burning sensations. There may be an impact on sexual intercourse which becomes painful.
More commonly called mycosis , vulvovaginal candidiasis is due to the colonization of fungi (most often a Candida albicans ) permitted by the poverty or inefficiency of the local flora.
Again, distressing symptoms suggest this diagnosis. It may also be itching and burning inside the vagina and at the level of the vulva, local irritation, whitish discharge resembling curdled milk and urinary signs with cravings more compelling.
Menstruation represents a period of greatest fragility of the vaginal flora. Sometimes, the simple physiological variations of estrogen levels during the menstrual cycle contribute to the imbalance.
Pregnancy also experiences a greater frequency of bacterial infections, but especially fungal infections due to hormonal upheavals, more frequent constipation and, moreover, a decrease in local immunity during this period.
The atrophy and vaginal dryness that accompany the period of menopause are also particularly conducive to the alteration of the local flora.
Thinking well, some women carry out a too invasive intimate toilet (vaginal douching). This practice can have the consequence of destroying the physiological vaginal flora which nevertheless plays a role of barrier vis-à-vis foreign organisms such as bacteria and fungi. The use of unsuitable hygiene products also constitutes a risk of disturbance of the vaginal flora.
Other factors are known to be harmful in disrupting the vaginal microbiota. This is the case with tobacco , but also with stressful situations or even diabetes .
The treatment of bacterial vaginosis is based on general antibiotic treatment (or rather local in pregnant women). This treatment is not systematic and it is customary practice to treat only women with symptoms. The classes of antibiotics that work best are metronidazole and clindamycin. Nevertheless, studies on the subject testify to a high risk of recurrence , including in the event of good compliance with treatment. This probably testifies to the relative effectiveness of antibiotic treatments (2) and progress remains to be made.
Moreover, as mentioned above, the risk of association with sexually transmitted infections regularly raises the question of treating asymptomatic women due to a context of transmission of these diseases by contamination during unprotected sexual intercourse.
In the case of mycosis, or vaginal candidiasis , the treatment consists of an antifungal drug since it is a form of fungus.
Taking probiotics helps on the one hand to relieve uncomfortable symptoms, on the other hand to restore the vaginal flora which is lacking (3). Specific lactobacilli are used intravaginally or orally , as a cure, with an attack phase to recolonize the failing flora. Then, it is possible to consider regular maintenance cures to continue the restoration of balance and prevent recurrences , which are particularly frequent in the case of vaginosis.
Several strains of lactobacilli , present in the same probiotic, make it possible to vary its composition and act in synergy on the vaginal ecosystem. The advantage of this treatment lies in the absence of side effects .
Note that when taken orally, this type of probiotic has also proven its effectiveness on the vaginal microbiota (4). Indeed, it is now known that lactobacilli taken orally pass through the digestive microbiota before migrating to the vaginal microbiota.
Vaginal infections damage the local mucosa. In addition to other therapies, the addition of a tissue protector and repairer contributes to the return of a healthy physiological ecosystem.
These adjuvants can be applied in the form of vaginal capsules or gel and are often composed of soothing active ingredients with plant extracts such as aloe vera or calendula, among others.
Whether during an infection, or in daily practice, intimate hygiene rules must be respected. First of all, it is advisable to choose a mild soap adapted to this region , that is to say with a neutral pH, without antiseptics and as natural as possible.
One personal wash a day is enough. Excessive frequency is harmful. If you nevertheless wish to wash more often, the hygiene of this zone must be done with clear water.
Douching , as well as the use of stripping products, are to be avoided . The same goes for the use of wipes, the composition of which is often laced with chemicals likely to destabilize the vaginal flora.
Beyond being changed daily, cotton underwear is preferable to synthetic underwear. Clothes that are too tight (trousers, tights, etc.) are also not recommended because they promote local heat and potentially increase the proliferation of germs.
The vaginal flora represents a defense barrier against potentially pathogenic external organisms. Several periods of a woman's life can weaken this physiological armor. Also, taking care of your female health involves, among other things, ensuring that you maintain or restore a strong vaginal flora that is ready to deal with an attack.
1. Bautista CT, Wurapa E, Sateren WB, Morris S, Hollingsworth B, Sanchez JL. Bacterial vaginosis: a synthesis of the literature on etiology, prevalence, risk factors, and relationship with chlamydia and gonorrhea infections. Mil Med Res. 13 Feb 2016;3:4.
2. Bradshaw CS, Sobel JD. Current Treatment of Bacterial Vaginosis—Limitations and Need for Innovation. J Infect Dis. 2016 Aug 15;214(Suppl 1):S14‑20.
3. Homayouni A, Bastani P, Ziyadi S, Mohammad-Alizadeh-Charandabi S, Ghalibaf M, Mortazavian AM, et al. Effects of probiotics on the recurrence of bacterial vaginosis: a review. J Low Genit Tract Dis. 2014 Jan;18(1):79‑86.
4. Vujic G, Jajac Knez A, Despot Stefanovic V, Kuzmic Vrbanovic V. Efficacy of orally applied probiotic capsules for bacterial vaginosis and other vaginal infections: a double-blind, randomized, placebo-controlled study. Eur J Obstet Gynecol Reprod Biol. 2013 May;168(1):75-9.
The expression “nature is well made” has never taken on more meaning than to illustrate the perfect nutritional qualities of the milk produced by a breastfeeding woman. Already, during pregnancy, physiology is responsible for preparing the maternal body by automatically making energy reserves in anticipation of possible breastfeeding.
Nipple sucking stimulates milk production from the mammary gland. This is why breastfeeding must be done on demand, as much as the baby requires it.
Another example of the magic of the body, the composition of breast milk evolves as the child grows and adapts to his needs. It is only from this breast milk, during the first weeks, that the newborn gets all the nutrients he needs.
The nutritional qualities of milk are perfectly consistent with the needs of the baby being fed. More than 200 elements have been identified which are part of the composition of breast milk. Antibodies, enzymes, hormones, growth factors and living cells cannot be integrated into the production of industrial milk.
As incredible as it is, breast milk offers the adequate content of proteins (non-allergenic, easy to absorb and digest), carbohydrates and lipids necessary for the development and structure of the body. This milk is also naturally concentrated in vitamins and minerals , particularly vitamin C or iron. Finally, breast milk contains excellent fatty acids , valuable for the establishment of fibers in the child's cerebral white matter, but also for their vision.
It is a very digestible milk for the child thanks to the enzymes it contains, facilitating the digestion of the newborn whose system is, in essence, still very immature.
Antibodies, produced by the mother and contained in her milk, help the breastfed baby to defend itself against certain bacteria and viruses.
A special mention must be made to colostrum , the first milk produced by the mother's breasts after the birth of her child. Indeed, this colostrum, very rich in antibodies and concentrated in proteins and nutrients, lines the walls of the newborn's digestive system and helps protect it from many common childhood illnesses (2) . Researchers believe it could also limit the risk of sudden infant death syndrome (3) . Finally, it would be a good ally for the prevention of overweight and obesity at a later age (4) .
The development of brain tissue constitutes a crucial phase of child development . The brain doubles in size during the first year of life. When he comes into the world, the newborn has around 100 billion neurons: this is more than his capital for his entire life (since a certain number disappears physiologically in the first years). Beyond this gigantic number of neurons, it is above all the connections between them which will be essential and essential nutrients are necessary for this.
A 2018 study (5) showed that feeding a baby born prematurely with breast milk would benefit their brain connectivity , in other words the ability of their brain to develop neuronal connections.
Breastfeeding has a protective effect against breast (6) and ovarian (7) cancer, but also diabetes and cardiovascular diseases (8) .
Unlike artificial milk, breast milk does not require any particular organization or anticipation: it is always ready to consume and at the right temperature! A little extra boost, breastfeeding helps lose mom's stubborn pounds.
However, without putting pressure on yourself, it involves paying particular attention to the mother's daily diet. Just like during pregnancy, certain nutrients must be increased during breastfeeding. Of course, the body made reserves during pregnancy, but these will be insufficient over time because the baby's growth is exponential at the start of extra-uterine life.
Drinking well throughout the day is valuable advice. The principle is even based on drinking without waiting to feel thirsty. Milk production requires excellent hydration from the body. Water is the best liquid for your body, especially water that is well mineralized and rich in calcium and magnesium.
Some consensus has been established to indicate all dietary recommendations during breastfeeding (9).
Foods rich in protein should be part of the mother's plate (10). These macronutrients provide the basic foundation support for many organs. Likewise, lipids have an essential energy role and are part of the composition of all cells. Care must be taken to emphasize mono and especially polyunsaturated fatty acids of the omega-3 type.
An adequate maternal intake of calcium , the most abundant mineral in the body, will have a positive effect on the child's growth and bone development. The diet should be rich in dairy products and green leafy vegetables (such as cabbage), consumption of mineral waters rich in calcium.
Furthermore, this calcium intake is particularly important during breastfeeding due to the depletion of maternal calcium stores. This may involve a transient decrease in bone mineral density, which is undesirable. Calcium metabolism requires vitamin D.
Finally, due to their preponderant role in many physiological processes, iron , magnesium and iodine must also be provided in sufficient quantities.
When you are breastfeeding, you automatically need an extra number of calories per day. It is said that overall it is 500 kcal more per day (10).
In the marathon day of a mother of a newborn, especially when she is breastfeeding, it is good to provide snacks. A small snack in the morning and another in the afternoon will be beneficial, provided of course that you don't take the opportunity to snack on anything...
Fennel is known as a galactagogue plant, that is to say having a stimulating action on milk secretion. Fennel is also rich in calcium and antioxidants, like other plants used to support breastfeeding (fenugreek, caraway, galega, etc.). Beyond supporting the production of breast milk , fennel helps, as a bonus, with digestion and soothes colic in newborns (11).
When breastfeeding, and before taking supplements, it is always preferable to seek advice from a health professional trained in herbal medicine .
Despite increased vigilance regarding nutrition during this breastfeeding period, the mother of a newborn or infant often has busy days. Taking a food supplement , the content of which has been studied to meet the specifications of your needs, constitutes a good option.
The ideal is that it contains at least omega-3 , vitamins from group B but also D, as well as minerals , valuable in the structure and development of the baby.
Breastfeeding often goes hand in hand with a significant phase of fatigue during which the immune system has every interest in being strengthened .
A sufficiently energetic and complete diet, significant hydration and the use of food supplements form a precious trio to benefit from all the virtues of successful breastfeeding.
1. Breastfeeding [Internet]. [cited August 24, 2022]. Available at: https://www.who.int/en/health-topics/breastfeeding
2. Pribylova J, Krausova K, Kocourkova I, Rossmann P, Klimesova K, Kverka M, et al. Colostrum of healthy mothers contains broad spectrum of secretory IgA autoantibodies. J Clin Immunol. Dec 2012;32(6):1372‑80.
3. Vennemann MM, Bajanowski T, Brinkmann B, Jorch G, Yücesan K, Sauerland C, et al. Does breastfeeding reduce the risk of sudden infant death syndrome? Pediatrics. March 2009;123(3):e406-410.
4. Wang L, Collins C, Ratliff M, Xie B, Wang Y. Breastfeeding Reduces Childhood Obesity Risks. Child Obes Print. June 2017;13(3):197-204.
5. Blesa M, Sullivan G, Anblagan D, Telford EJ, Quigley AJ, Sparrow SA, et al. Early breast milk exposure modifies brain connectivity in preterm infants. NeuroImage. 1 Jan 2019;184:431‑9.
6. Collaborative Group on Hormonal Factors in Breast Cancer. Breast cancer and breastfeeding: collaborative reanalysis of individual data from 47 epidemiological studies in 30 countries, including 50,302 women with breast cancer and 96,973 women without the disease. Lancet Lond Engl. 20 Jul 2002;360(9328):187‑95.
7. Babic A, Sasamoto N, Rosner BA, Tworoger SS, Jordan SJ, Risch HA, et al. Association Between Breastfeeding and Ovarian Cancer Risk. JAMA Oncol. June 2020;6(6):e200421.
8. Ip S, Chung M, Raman G, Chew P, Magula N, DeVine D, et al. Breastfeeding and maternal and infant health outcomes in developed countries. Evid ReportTechnology Assess. Apr 2007;(153):1‑186.
9. National Agency for Accreditation and Evaluation in Health (ANAES). Acta Endosc. Apr 1998;28(2):151‑5.
10. Dewey K.G. Energy and Protein Requirements During Lactation. Annu Rev Nutr. 1997;17(1):19‑36.
11. Weizman Z, Alkrinawi S, Goldfarb D, Bitran C. Efficacy of herbal tea preparation in infantile colic. J Pediatr. Apr 1993;122(4):650‑2.
Every little girl is endowed at birth with ovarian follicular capital. With each cycle, starting at puberty, an ovarian follicle evolves and develops. Physiologically, premenopause corresponds to a progressive cessation of cyclical hormonal secretion due to exhaustion of ovarian follicular capital.
Menopause , for its part, corresponds to a cessation of menstruation for more than a year and generally occurs between the ages of 45 and 55 . The period surrounding menopause results in a certain number of visible or invisible changes and signs.
Pre-menopause represents the transition phase which precedes menopause itself. All this is explained by changes in the hormonal secretion of estrogens and progesterone. It is these hormonal changes which cause a period of turbulence at the origin of the complaints and manifestations of women in whom menopause gradually sets in.
Concerning postmenopause , it is defined a posteriori by an absence of periods for more than a year due to the cessation of ovarian function .
It begins with an irregularity of cycles, periods paradoxically more abundant than usual, a marked premenstrual syndrome, weight gain due to water retention. Then come long cycles and much less abundant periods, so-called vasomotor manifestations (hot flashes, night sweats, etc.), variations in mood (fatigue, depression, reduced libido) and skin and mucosal changes (modification skin, vaginal dryness, urinary problems, etc.).
This is a sudden sensation of rising temperature . Strictly benign, hot flashes nonetheless remain socially disabling and can clearly impact quality of life (1) .
Short-lived, they disappear as quickly as they arrived and affect the entire body or only part of it (face, cheeks, ears, palms and soles, etc.). Sometimes redness of these areas is associated. Their frequency and time of occurrence vary greatly from one woman to another.
In about half of cases, they are accompanied by sweating (which aims to restore a normal temperature). It is also possible to experience other concomitant manifestations such as feelings of anxiety, palpitations, migraine.
Vaginal dryness that appears with menopause is linked to changes in estrogen levels. The vaginal and bladder mucous membranes are under the influence of the latter (they are called estrogen-dependent).
The manifestations of vaginal atrophy can be extremely unpleasant : burning sensations, itching, discomfort or even pain during sexual intercourse. It is also a period of weakening of the vaginal flora.
Concerning the bladder mucosa, the drop in estrogen levels leads to leaks or even recurrent infections .
Some women, during this period, express that they no longer recognize themselves in their reactions. And for good reason: irritability, mood swings , lack of enthusiasm, depression are manifestations to be linked to hormonal changes.
Furthermore, recurrent insomnia leads to fatigue, which increases the previous symptoms to form a vicious circle.
Libido can also be reduced or even disappear more or less suddenly.
Estrogens play a stimulating role in bone production and, moreover, have a slowing action on natural bone destruction. This explains why once menopause sets in, the risk of osteoporosis and therefore fracture and/or vertebral compression is higher.
Bone loss is significant during the first 4 to 5 years. Of course, there are other risk factors for osteoporosis that we must also try to detect.
The change in hormonal status, and in particular the drop in estrogen levels linked to menopause, has an impact on lipid metabolism .
Hypercholesterolemia, with increased levels of LDL cholesterol and plasma triglycerides, constitutes an additional risk of cardiovascular pathologies .
In general, maintaining gentle and regular physical activity , as well as changing certain eating habits, are all measures from which you can obtain certain benefits.
Promoting suitable food helps minimize the inconveniences linked to menopause (2) . Home cooking will be much preferable to industrial dishes, filled with sugar, salt and bad fats (3) .
Recommendations have been established for the needs of postmenopausal women (4) . Strengthen intake of certain vitamins, essential minerals and proteins in sufficient quantities.
Food supplements can supplement the nutritional intake during this period. Evening primrose oil in capsules, magnesium and vitamin B6 are a useful trio to alleviate certain symptoms.
For other nutrients, you will have to be more restrictive. Therefore, it will be in your best interest to limit sodium intake by moderating your salt consumption. Alcohol and coffee are not good allies because of their exciting effect. The same goes for chili peppers and spicy dishes which can increase hot flashes.
There are phyto-hormones , that is to say plants which imitate the action of certain hormones. Estrogen-like plants, that is to say analogous to estrogens, act on the same receptors as these. This is the case for medicinal sage or black cohosh (5) . In food too, there are foods rich in phytoestrogens (soy, chickpeas, flax seeds, etc.). These effects can relieve signs such as hot flashes, mood swings or even difficulty falling asleep. Others have a hormonal regulation effect (buds of
raspberry, chasteberry, cranberry buds, etc.). Pink stonecrop can have a positive effect on feelings of weariness and libido.
The use of plants requires good control and must take into account the history of the menopausal woman because there are contraindications in certain cases. The advice of a professional qualified in herbal medicine is required.
Hormone replacement therapy (HRT) can be prescribed for well-established indications that your treating doctor or gynecologist will define. Indeed, like any medicinal prescription, it contains certain contraindications which must be detected beforehand.
In addition, it is not devoid of undesirable effects of which the treated woman must be informed of the possible occurrence. Depending on this, an adaptation of the dosages may be necessary, which requires regular medical monitoring.
You should know from the outset that certain factors are known to promote the occurrence of hot flashes , such as smoking, sedentary lifestyle, stress. They are sometimes a good opportunity to change your lifestyle. Hot flashes generally respond well to herbal medicine and dietary adjustments .
Ectoine and hyaluronic acid are 2 components which can compensate for the lack of humidification of the vaginal mucosa linked to menopause and soothe unpleasant sensations.
Locally acting estrogens may also be offered. Thus, estriol is applied to the vulvovaginal mucosa in the form of cream or vaginal ova.
To combat bone demineralization, it is important to reduce tissue acidity . In other words, we must aim for a diet low in acid-forming foods.
Faced with the threat to bone density, we will have to focus on foods rich in vitamins D3 and K, as well as minerals such as calcium, magnesium, zinc and phosphorus. Furthermore, you must ensure that you have a sufficient protein intake (at least 55 to 60 g/day depending on weight).
Finally, it is necessary to optimize the intestinal flora which is the site of the synthesis of vitamin K, important in maintaining bone health.
Dairy products, contrary to popular belief, are not necessarily the best allies in the fight against bone demineralization. This is why we must also rely on other sources of calcium : fruits and vegetables, mineralized waters, whole grains, oilseeds (almonds for example) or even fatty fish.
Some women experience menopause without any inconvenience. Others, on the contrary, experience all the uncomfortable symptoms. For this, effective remedies exist in association with some changes in lifestyle habits, particularly dietary ones. The support of herbal medicine can also prove valuable. The subject of menopause still remains taboo but we must dare to talk about it because, given the variability of symptoms, personalized and adapted care is the key word.
Pregnancy requires particular attention to the intake of certain nutrients for the proper development of the baby during life in utero, but also for the well-being and health of the future mother. In this sense, from the beginning of pregnancy, good habits must be adopted. When possible, it is even desirable to make certain changes as soon as you want to conceive a child. Indeed, our modern diet unfortunately creates a risk of deficiency in nutrients that are essential to the "production" of a healthy baby. Why do some turn out to be of crucial importance? When to consider supplementation? Here are some keys to answering these questions and offering dietary advice allowing the supply of essential nutrients for the smooth running of pregnancy.
]]>Pregnancy is a period when nutritional needs are greatly increased . From the first trimester of pregnancy, the body stores the nutrients necessary for the baby's development. If these reserves are insufficient, they are quickly depleted. However, it appears that many women are deficient even before becoming pregnant.
These increased needs concern macronutrients (proteins, lipids, carbohydrates) but also vitamins (in particular vitamins A, B1, B6, B9, B12, C and D) and minerals (especially iron, iodine and calcium) ( 1) .
Folic acid is the best known supplement recommended for women during the preconception period. Also called vitamin B9, it is a B group vitamin essential for the growth and development of the baby in utero. Numerous studies have shown that folic acid helps reduce, in particular, the risk of neural tube defects during pregnancy. Other problems can also be prevented thanks to a sufficient intake of folic acid: congenital heart disease (2) , reduced risk of premature birth (3) and anemia in the mother (4) .
Even though folic acid is found in food, the sources are not sufficient to ensure the intake required to protect against malformations linked to a deficiency. The recommended dose is currently 400 μg/day (5) .
If you want to become pregnant, it is strongly recommended to take this supplement at least three months before becoming pregnant .
Iron deficiency is almost systematic in pregnant women (6) . We speak of iron deficiency anemia, that is to say a lack of iron. During pregnancy, blood volume increases, as does oxygen requirements. However, the latter attaches to iron in hemoglobin to be transported.
Iron has easier absorption with vitamin C. It is therefore interesting to consume citrus fruits which are full of it.
Perhaps we should remember that iron deficiency leads to fatigue and irritability. However, pregnancy represents a period where these 2 manifestations can already be expressed for various reasons.
Omega-3s, which you have certainly heard a lot about lately, are polyunsaturated fatty acids described as “good fats”. Omega-3s are special fatty acids, since they cannot be synthesized by the human body . They must therefore come from food. But our current basic diet is too often devoid of it.
We generally consume much more and much too much so-called saturated fatty acids or even trans fatty acids that have undergone transformations in the food industry. Alpha-linolenic acid is the leader in this category of fatty acids, but of course there are others like EPA and DHA.
Omega-3s have a protective antioxidant effect and contribute in particular to the good structuring of cell membranes. It is therefore logical that you can imagine to what extent they can be important in embryogenesis, that is to say this entire period of “construction” of the fetus and in particular that of its brain . In the last trimester of pregnancy, for example, brain volume increases 3 to 5 times.
Neurodevelopment is exponential from the 3rd week of pregnancy. The formation and implementation of the billions of neurons that make up the nervous system requires omega-3. In addition, these contribute to the transport of glucose to the brain.
The cells of the retina also require a very significant contribution of omega-3 to promote the proper development of the future infant's vision .
A good intake of omega-3 for the mother would more likely prevent the famous “baby blues” after childbirth. A meta-analysis (7) , that is to say an analysis of studies which focused on the subject, showed in 2020 that omega-3 supplementation proves to be a promising additional contribution regarding the prevention of post-depression . -partum . Even if even more substantiated scientific studies must be carried out in this direction, omega-3s surely have a protective role . They would also influence the release of serotonin, a hormone linked to our mood.
Thus, it is an opportunity to stock up on fruits and vegetables , rich in fiber, minerals and vitamins, in particular the famous vitamin B9 (folic acid). This is the case for watercress, salad, leeks and spinach. Walnuts, chickpeas, chestnuts and brewer's yeast flakes are also excellent sources.
The consumption of fish rich in omega-3 should be encouraged, favoring small fatty fish such as sardines, mackerel, herring. Indeed, large fish such as salmon or tuna have the bad reputation of being more loaded with heavy metals and pollutants which must be avoided during pregnancy. They should therefore be consumed in greater moderation (no more than twice a week). Rapeseed oil contains a good proportion of omega-3 but it must be chosen organic and first cold pressed so that it retains its nutritional qualities as much as possible. Nuts also contain a good content of omega-3.
Sources of iron of animal origin are found in red meat, black pudding, veal liver. Regarding plant sources , they will mainly be found in legumes (peas, lentils, etc.), algae, cocoa but also oilseeds.
It is also possible to use a complete food supplement adapted to the situation of pregnancy and its specific needs for certain nutrients.
Vigilance must of course be given to a healthy and balanced diet as a priority, but supplementation needs may be indicated in certain women to avoid the risk of complications that certain deficiencies can cause.
Without any moralizing vocation, the message is clear: tobacco is the enemy of your baby's good development . This pregnancy must become the number 1 motivation for considering smoking cessation with support because obviously, it is not an easy process. The same goes for alcohol consumption which should be zero during this important period for the fetus.
The first trimester of pregnancy is crucial. It is during this period that vital organs are formed. At this stage millions of cell divisions take place constantly. Brain, digestive system, sensory organs, circulatory system... are all primordial constituents conditioned by the entire complex embryonic mechanism.
It is also during this period that particular attention must be paid to foods at risk of contamination by toxoplasmosis and listeriosis . These 2 infections, although rare, can be transmitted to the fetus and have serious consequences. Thus, eggs, meat or even fish in their raw form, unpasteurized dairy products are examples of foods to avoid due to their increased risk of contamination.
Treating yourself is important during pregnancy and obviously the well-being of the mother-to-be is extremely important. It is customary to hear that pregnancy should not be a period of deprivation and that is right. Except that eating for 2 doesn't mean eating twice as much !
However, food satisfaction must be measured , especially if your indulgences are not recommended for your health and that of your baby. Soda, for example, is not the ideal drink due to its very high concentration of sugars and its lack of nutritional benefits because it only provides so-called empty calories.
However, keep in mind that excesses can be harmful and the consumption of food supplements must be accompanied by a health professional to ensure that it is appropriate in your case.
In case of pregnancy, it is not recommended to take supplements without medical advice because they may interact with other medications or lead to an overdose of vitamins or trace elements.
The period of pregnancy is demanding in terms of nutritional intake. Focusing on a diet rich in essential nutrients is an excellent way to promote growth and good development. However, it is important to discuss this with the health professional following your pregnancy to assess your particular needs and, if necessary, to recommend a suitable food supplement.
1. Move M. Eating a balanced diet before, during and after pregnancy [Internet]. Eat Move. [cited September 9, 2022]. Available here
2. Ionescu-Ittu R, Marelli AJ, Mackie AS, Pilote L. Prevalence of severe congenital heart disease after folic acid fortification of grain products: time trend analysis in Quebec, Canada. BMJ. May 12, 2009;338:b1673.
3. Bodnar LM, Himes KP, Venkataramanan R, Chen JY, Evans RW, Meyer JL, et al. Maternal serum folate species in early pregnancy and risk of preterm birth. Am J Clin Nutr. Oct 2010;92(4):864‑71.
4. Bentley S, Hermes A, Phillips D, Daoud YA, Hanna S. Comparative effectiveness of a prenatal medical food to prenatal vitamins on hemoglobin levels and adverse outcomes: a retrospective analysis. Clin Ther. Feb 2011;33(2):204‑10.
5. CT-16672_ACIDE_FOLIQUE_CCD_0,4mg_PIS_RI_Avis1_CT16672.pdf [Internet]. [cited September 9, 2022]. Available here
6. Benson CS, Shah A, Frize MC, Frize CJ. Iron deficiency anemia in pregnancy: A contemporary review. Obstet Med. June 2021;14(2):67‑76.
7. Mocking RJT, Steijn K, Roos C, Assies J, Bergink V, Ruhé HG, et al. Omega-3 Fatty Acid Supplementation for Perinatal Depression: A Meta-Analysis. J Clin Psychiatry. Sep 1, 2020;81(5):13281.
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