Lock down: advices from Dr Sylvie Peres, dermatologist and co-founder of Alaena

Locked in we could be afraid of being affected by seasonal depression, it is a form of depression that usually occurs during seasonal changes, usually in autumn-winter, when the hours of sunlight decrease. This also affects the complexion, which becomes duller.

Here are my tips for finding a balance despite the health restrictions imposed and having a healthy lifestyle while staying at home.

A balanced diet 

Even if you keep animal proteins, opt for the flexitarian diet, do not deprive yourself of the richness and biodiversity of the Vegan diet. This is an opportunity to vary your menus, discover new ingredients. Good foods bring antioxidants, they are the medicines that plants develop to fight against diseases, they are also good for us. 

Among antioxidants, cysteine is present in almost all proteins and is involved in the synthesis of melanin, the natural pigment of the skin and hair. It is also involved in the synthesis of coenzyme-A, which plays an important role in human metabolism.
Foods rich in cysteine: brewer’s yeast, wheat germ, garlic, onion, Brussels sprouts, broccoli, nuts, seeds.
Another family of antioxidants, phenols and polyphenols: the kiwi for example, contains more vitamin C than the orange, it is among the fruits with the highest antioxidant activity. It also provides vitamin E contained in its black seeds or provitamin A, and B1, B2, B3, B5 and B6. It is rich in potassium, its magnesium content is high. It also contains iron, copper, zinc and phosphorus. Rediscover the beet, its richness lies in its red color; its various pigments have antioxidant properties. Its flavonoids content remains constant, even after cooking. Beet is one of the rare plants to contain betalains (cell renewal, very interesting for pregnant women for the development of the foetus, and for growing children, as well as for convalescents). Raw it is delicious in salad. Cook it alone in a salt crust or mix it with other seasonal vegetables. It is also a source of vitamin B9 and A, potassium and magnesium.

Carrots and coriander are rich in coumarin. Cranberries (cramberies) are rich in anthocyanins, and are excellent mixed with walnuts, hazelnuts, almonds, which also provide essential fatty acids.
Vary spices and herbs in your dishes or in herbal tea: thyme, parsley, cloves, ginger, turmeric which increases our immunity.

Spinach is one of the richest greens in antioxidants, this seasonal vegetable is also extremely rich in vitamins (vitamin A, vitamin B9, vitamin C and E), minerals, iron and zinc. It should be eaten raw to be 100% metabolized.

Garlic is a superfood that helps boost the immune system. It has a powerful antibacterial, antimicrobial and anti-inflammatory action and helps maintain the immune system, especially when raw. With the children, germinate seeds to decorate your salads, prepare your aromatic plants for the summer (you can already plant basil in front of a sunny window). A child who cooks is half as likely to be obese.

A regular sport activity

Practice half an hour of sports activity every day by combining cardio, muscular work and flexibility by combining yoga, pilates, stretching, meditation, sheathing and gentle weight training. To oxygenate the face, do head down movements by practicing inverted positions, such as the downward dog posture in yoga (Adho Mukha Svanasana).

How to compensate for the lack of Vitamin D? 

Vitamin D in humans is either synthesized directly from cholesterol derivatives in the body through exposure to UV light, or from dietary intake. To maintain a supply of vitamin D necessary to the body, let the sunshine in your home. Take the opportunity to air out your home – without a car the air is pure again. If you can put your bedding in the sun (disinfection, natural perfume). For a light therapy which raises the morale, it is enough to look at the light 1/2h at a distance of 50 cm. For the synthesis of vitamin D, 10 to 15 minutes per day on the forearms are enough, avoiding the peak of UV around noon. Of course, light skins should choose a short time, as they produce this vitamin more quickly and are more fragile (especially the skin should not turn red).

On the food side, choose foods rich in vitamin D:
– Vitamin D3: cod liver oil, herring, mackerel, sardines, salmon, trout, canned tuna, dark chocolate
– Vitamin D2: mushrooms (oyster mushrooms, shitake mushrooms) Vary the recipes by drawing on biodiversity to have a balanced intake of vitamins, antioxidants and essential amino acids.

Should we adapt our beauty routine?

To have a beautiful skin it is essential to limit stress. Take advantage of this time to serenely carry out your skin care ritual, massaging your face and body well during the application. For the massage gestures, smooth your face from the inside to the outside, insist on the eye contour to awaken the features and drain. Take the time to do a fruit acid peel once or twice a week to gently exfoliate and restore the skin’s radiance. The alpha hydroxy acids naturally extracted from fruits help fight against dullness.

Makeup is no longer necessary, your skin will breathe. Even if you don’t wear makeup, clean your face every day with a cold soap to eliminate excess sebum, the superficial corneal layer that is renewed every day and regulate the skin flora. Then rinse with spring or thermal water.

For the body, exfoliate once or twice a week and then massage vigorously with a moisturizing balm.

I wish you a lot of courage to get through this difficult period. Take care of yourself and your loved ones.

Dr Sylvie Peres, dermatologist and co-founder of Alaena
www.alaena-cosmetique.com