EAT FRUITS/VEGETABLES RICH IN PREBIOTICS EVERY DAY

Def. Prebiotics: an intriguing, scientific-sounding word that largely refers to the FIBERS found in fruits and vegetables.

FIBERS YES, BUT NOT JUST ANY.
Choose foods rich in so-called “soluble” fiber but not full of FODMAPs:
VEGETABLES: carrots, zucchini, eggplant.
SEEDS & NUTS: walnuts, peanuts (unsalted), pumpkin seeds.
FRUITS: oranges, strawberries, kiwi.

FIBERS YES, BUT NOT JUST ANYWAY. To ensure your gut microbiota gets the most out of prebiotics, here are 5 little tips:
1. Choose organic fruits and vegetables as often as possible to limit the presence of pesticides that can disrupt your microbiota. You can therefore eat the skin, which is often one of the parts richest in prebiotics.
2. The fresher the fruits and vegetables, the better. Preservation processes such as freezing, for example, can damage some of the fibers. 3. Eat them raw as often as possible.
4. If you want/need to cook them, prefer gentle cooking methods such as steaming or stewing (over low heat with a little water).
5. Don't be tempted by juices. Even 100% pure juice, the fibers of fruits/vegetables are largely destroyed in the manufacturing process.

ATTENTION TO THE LETTER “E”

E 100, E 224, E463 etc.
These are FOOD ADDITIVES, they have no nutritional benefit but improve the texture, preservation or color of a food but unfortunately not at any price.
Many of them can contribute to unbalancing the microbiota, particularly by altering its diversity. Researchers have also shown in the laboratory that some of these additives increase inflammation in the intestine. To avoid them, just one piece of advice: limit ready-made meals as much as possible.

SEARCHING FOR BENEFICIAL BACTERIA FOR YOUR MICROBIOTA

Good bacteria that help balance your gut microbiota are found in fermented foods! Here are some examples you can incorporate into your diet:
- Fermented Vegetables & Kimchi – Korean dish made with fermented vegetables
0.1 to 1 million good bacteria
- Fermented soybeans – Tempeh, Miso
1 to 10 million good bacteria
- Kombucha
1 to 10 million good bacteria
- Yogurt
10 million to 1 billion good bacteria
- Kefir
10 billion good bacteria

GOOD TO KNOW
Only some yogurts or kefirs contain real probiotics, i.e. bacteria that have scientifically demonstrated their beneficial effects on the body. Others contain too little or the strains have not yet been clinically proven.

LIMIT GLUTEN and FODMAPs

Bloating or intestinal discomfort can sometimes be linked to a sensitivity to gluten or FODMAPs.

Here are some foods high in gluten and their alternatives:
- White bread & pastries => Buckwheat or corn flour bread
- Pasta => rice or lentils
- Industrial biscuits => Homemade cakes made with chestnut, rice or corn flour.

Def. FODMAPs: Literally Fermentable Oligosaccharides Disaccharides Monosaccharides and Polyols, these are short fibers that can ferment in the intestine and sometimes cause some intestinal discomfort. Here are some foods rich in FODMAPs and their alternatives:

Apples, peaches, plums => replace with oranges, strawberries, kiwis Cabbage, peas, onions => eggplants, carrots, peppers Breads and biscuits made with wheat flour => Biscuits made with quinoa, rice or corn flour

GOOD TO KNOW
A true gluten intolerance, also called celiac disease, is a condition that requires medical attention. It is important to seek medical attention if gluten ingestion causes you symptoms such as nausea, vomiting or diarrhea.

AVOID SUGARY AND/OR ALCOHOLIC DRINKS

Stop:
- Sodas
- Fruit juices, especially those that display “from concentrate”.
- Drinks rich in alcohol and sugar, two elements that can unbalance your microbiota: pastis, cider, punch or even kir! Replace these drinks with:
- Tea. Iced tea is a good option, it's the famous iced tea you usually buy... but in a sugar-free version!
- Water with pieces of fruit (strawberries, oranges, a squeezed lemon), mint or spices (ginger for example).
- Kombucha: the fermented drink from Asia that is very low in sugar.

CHOOSE A GENTLE CLEANSER FOR YOUR SKIN

The 4 essentials for choosing a cleanser that respects your skin microbiota:
- No sulfate and/or betaine-based surfactants.
- Ingredients to ban: Sodium Lauryl, Sodium Laureth Sulfate, Ammonium Laureth Sulfate, Sodium Myreth Sulfate, Cocamidopropyl betaine.
- Ingredients to favor: Coco-Glucoside, Caprylyl/Capryl Glucoside, Sodium Cocoyl Glutamate, Decyl glucoside, Lauroyl Glutamate

AND PROBIOTICS? IN COSMETICS, IT IS IMPOSSIBLE TO HAVE PROBIOTICS IN TUBES. By definition, probiotics are live bacteria and it is forbidden by European regulations to introduce them into cosmetic care. If you hear about probiotics in cosmetics, this is an abuse of language to designate "dead" bacteria.
- Forget cotton pads for makeup removal, which can damage your skin. Apply the product directly with your hands.

PRACTICAL IDEA
To help you, the Novexpert Doctors have formulated: The Hydro-Biotic Milky Cleanser. A milky texture that can be applied with the hands with mild surfactants (caprylyl glucoside, coco glucoside). Magnesium, prebiotics & Omegas are also there to treat the 3 causes of sensitive skin.

PRACTICE 10 TO 15 MINUTES OF RELAXATION PER DAY

Yoga and meditation have never been more popular, and this fame is deserved!
They certainly have positive effects on morale but also on the diversity of the microbiota according to a study carried out in Tibet.

To learn these practices, there is no need for a long trip to the Land of the Rising Sun; many free applications or YouTube videos can suggest exercises.
At home, at work and even on vacation you can practice anywhere!

Practice deep breathing whenever you have 5 minutes.
Here is a first exercise: sit comfortably or lie on your back, close your eyes, then breathe deeply by inflating your stomach for 5 seconds, followed by an exhalation of 5 seconds. Repeat this exercise 5 times in a row and practice it 3 times a day. This is the secret to finding calm and serenity throughout your work day!

IDEALLY DO SPORT 3 X 30 MIN PER WEEK

What sport? The right one, at a moderate pace. The motto always faster, always stronger does not apply here.

Physical exercise increases the production of molecules beneficial to the intestinal microbiota and strengthens, among other things, the integrity of the intestinal barrier.

The right reflexes to make your sports session as effective as possible:
- Clean your face before the session to prevent sweat drops from being retained by impurities and/or makeup.
- Drink at least 1.5L of water per day.
- Take a shower 15 minutes after the session to avoid the accumulation of dead skin or sebum.

PRACTICAL IDEA
Doing sports every day without changing everything:
- Take the bike a few times a week to go to work or do your shopping
- Do a muscle strengthening session in front of your favorite series
- Adopt a new stretching routine in the morning when you wake up
- Meet a friend for a quick jog during your lunch break.

IN CASE OF TAKING ANTIBIOTICS

In case of bacterial infection, antibiotics are sometimes necessary but this is not without consequences for your microbiota. Taking certain antibiotics can indeed disrupt the intestinal balance. So each time you take antibiotics, get into the habit of asking your pharmacist for probiotics.

WHICH STRAINS TO CHOOSE & IN WHAT FORM?
- the most scientifically documented strains are:
o Lactobacillus rhamnosus
o Bifidobacterium animalis lactis
o the yeast Saccharomyces cerevisiae boulardii.
Other recent studies also highlight good bacteria such as Lactobacillus acidophilus or Bifidobacterium Bifidum
- Dose: minimum 10 billion (10.109) CFU (Colony Forming Unit) per day for lactobacilli or bifidobacteria.
Minimum 250mg/day for Saccharomyces yeast.

- Form: prefer capsules or powder to tablets or gummies, probiotics will be better preserved. Make sure to have only probiotics (with Vitamin C or inulin) in food supplements but not other plant extracts or minerals that can damage them.

WHEN & HOW TO TAKE PROBIOTICS?
- During antibiotic treatment BUT not at the same time as medication. Take probiotics 4 hours after antibiotics if possible (2 hours minimum)
- After treatment, for at least 2 weeks.
- Space out the intake of probiotics between meals, so that gastric juices do not reduce their effectiveness.

SPOT THE CONSERVATIVES!

Which products are most likely to contain a lot of preservatives?
- Products that contain a lot of water (gels for example).
- Open jars where fingers are in direct contact with the product.
- Products that have a large capacity in relation to their frequency of consumption.

And to go further, here are the most used preservatives in cosmetics that you can find in the list of ingredients. There are 59 authorized in total.
Benzoic acid
Chlorphenesin
Methyl paraben
Phenoxyethanol
Potassium sorbate
Sodium propionate
Salicylic acid
Sodium benzoate
Sodium Hydroxymethylglycinate
Sorbic acid

As a reminder, Novexpert has a patented innovation: a formula without any preservatives!