Wellness(웰니스)는 건강의 핵심이다. 2009년 노벨상은 말단소립을 발견한 세 명의 과학자에게 돌아갔다. 말단소립은 각 염색체 끝 부분에 있는 작은 부위이며 이것이 길면 길수록 장수한다. 말단소립은 실제 나이가 아니라 생물학적 나이를 가리키고 있다. 오늘날 우리 삶의 스트레스는 말단소립을 줄이고 웰빙은 이것을 길게 한다는 것을 알 수 있다. 이것은 웰니스가 건강에 중요하며 웰빙에 대하여 난립한 시선을 정리해줄 객관적인 지표로 증명된다. 실제로 말단소립을 길게 하기 위한 몇 가지 예를 소개하겠다. 매일 쉬지 않고 30분 동안 운동하면 심장질환, 암, 그리고 치매(알츠하이머)의 40%를 감소시킨다. 처음 20분 동안 우리는 당을 연소시키고 그 다음에 나쁜 지방을 연소시키기 시작하면서 예방효과를 가질 수 있다. 더불어 이런 연습은 웰빙을 촉발시키는 소량의 엔도르핀을 분비시킨다. 수면은 웰니스에 필수적이다. 7시간과 8시간 사이로 수면을 취해야 한다. 건강한 수면을 위해서는 전체적으로 방은 어둡고 시원해야 한다. 규칙적인 성적 활동은 웰빙을 보강해 주고 기대 수명을 9년까지 증가시킨다. 칼로리를 30% 적게 섭취하면 20% 더 장수할 수 있을 것이다. 그리고 웰니스를 위하여 스트레스를 감소시키는 진한 초콜릿과 비슷한 종류의 음식을 추천한다. 오늘날 많은 과학자들은 120세 전의 사망은 조기 사망으로 생각하고 있다. 행복과 웰빙은 건강하게 이 나이까지 도달하는 데 핵심이 된다.

1. Wellness is visible even in our cells
In 2009, 3 Nobel prizes of medicine were awarded for a fundamental
discovery
The action of telomeres
Telomeres are tiny caps at the end of our chromosomes.
§ The longer they are, the longer we live in good health
§ The shorter they are, the higher the risk of cancer, Alzheimer’s and
cardiovascular diseases.
Stress can shorten them.

2. The key way to lengthen them is
wellness
Wellness is visible even in our cells

3. How to optimize wellbeing to lengthen
our telomeres ?

4. 1st example
Did you know?
30 minutes of daily exercise
( brisk walking, cycling, swimming…) can reduce the risk of cardiovascular
diseases, Alzheimer’s and cancer by 30%.
The effort must be non-stop, as the first 20 minutes you just burn
sugar, it is only after 20 minutes that you start to burn bad fat.
That explains why golf is not efficient, as we keep starting from
scratch.
Besides that, physical exercise releases natural endorphins ( like a small dose
of morphine) which then provide a strong sensation of well-being.

5. Just a reminder :
you must run 7 kilometers to lose the equivalent of one croissant
=
1 croissant 7 kms

6. 2nd example
Did you know?
The benefit of a cold shower
2 minutes in a cold shower can generate lots of positive
effects
Your vein circulation is improved, your immune system is reinforced and
brown fat used to maintain the body temperature is mobilized.
The result is each shower represents a loss of 250 calories.
Before going to bed, a cold shower liberates endorphins that trigger a long-
lasting sensation of well-being. Try it, and you’ll love it!
Instructions for use: if your family doctor doesn’t veto the idea, start by
your feet and move up a bit higher each day.
Start off during 10 seconds and then add 5 seconds more each day.

7. 3rd Example
Did you know?
Wash your hands
Washing your hands when you leave the toilet or before sitting
down to eat can reduce respiratory and digestive infections by
30%.
A recent international study proved that washing your hands
carefully decreases quilt feelings.

8. 4th example:
Did you know?
No more battles with fatigue
Fatigue during the day may simply be due to dehydration.
We often forget to drink, and a state of fatigue sets in progressively.
On average, we must drink one liter and a half of water by day to
satisfy the needs of our organism: still water, tea, herbal tea…
( excluding water contained in food)
Fatigue can be coupled with a passing state of depression, so don’t wait till
you are thirsty to drink.
2 big glasses of water and you're back in shape!

9. 5th example:
Did you know?
The power of stairs
Physical exercise allows you to increase your respiratory capacity and to
better oxygenate your organism.
Improved breathing helps you feel less tired during the day and
enhances serenity
Scientific studies show that by walking up or going down 21 floors daily, you
can permanently lose 1,5k a year and 1,5cm of waistline
It’s an easy exercise, accessible to all!

10. 6th example:
Did you know?
Control your weight
If you are satisfied with your weight, it will have a positive effect on your
self-estime. If your weight matches your expectations it will generate a feeling of
wellbeing.
To control your weight, here's an efficient tip :
There are two ways to stop eating: either your stomach is stretched and the
pressure receivers in your stomach send a signal that it is full, which implies you
have already absorbed too many calories.
The other way is to pause every 5 minutes in the middle of each dish or before
taking another helping.
That way the message has time to reach your brain and to trigger the satiety
center. You will have activated a natural appetite suppressant.

11. 7th example:
Did you know?
Change for the better
The hippocampus is located in the brain and functions like a true
radar of new events.
In case of new events it sends signals to other parts of the brain
so that they release dopamine, a pleasure hormone.
Research has proven that new events increase our memory.
Change generates happiness and boosts our intellectual
capacities.

12. 8th example
Did you know?
An excess of saturated fats
leads to depressive syndromes
A recent study showed that junk food with saturated fat, increases the risk
of depressive syndromes by 48%
Whereas a daily fruit and vegetable diet with, for example a bit of
olive oil, generates true wellbeing.
Frozen or tinned vegetables have the same nutritional benefits as fresh
vegetables.

13. 9th example
Did you know?
Chocolate- a prescription drug
Two squares of chocolate a day lower your blood pressure by
2 points. Your arteries are more supple and your blood circulation is
improved. Two pieces of 100% dark chocolate suppress the ghrelin
hormone, responsible for hunger pangs. It is a true and powerful natural
appetite suppressant.
Eating dark chocolate is good for the morale because it increases the secretion
of endorphins, the wellness hormone.

14. 10th example
Did you know?
Sun for the joy of life
Each year between October and March many people tend to feel
depressed. It is often a seasonal depression caused by a lack of
light. This state is well known by specialists and is called SAD anti
depressive syndrom)
The subjects affected by this state lose their joy of life, are anxious and
depressed.
Research has proven the incredible efficiency of light.
All you need to do is stay 30 minutes a day ( during lunch time, for example)
in front of a special lamp, or go out and sit in the sun, to get back in shape.

15. 11th example
Did you know?
Fish is good for you
Fatty fish as salmon or tuna contain Omega 3 which partake in
cardiovascular protection.
Omega 3 have other advantages: they are excellent for the
memory and help decrease light states of depression.
The best is to eat fatty fish three times a week. To take maximum
advantage of Omega 3 it's better to eat the fish raw (tartare,
carpaccio, sashimi), as the effect is less efficient when cooked.

16. 12th example
Did you know?
Sleep well
To be in good health, we should get 7 to 8 hours of sleep each
night.
Lack of sleep can lead to a risk of obesity, diabetes , but can
also cause fatigue, anxiety or depression.
Some practical advice for a good night's sleep:
Never go back to sleep after the alarm clock rings, you'll feel
groggy all day.
Sleep in a room without any light whatsoever, especially with no
blue diodes.
That type of light disturbs your sleep and can lead to depressive
syndromes.

17. 13th example
Did you know?
A better memory day after day
Our brain can create new circuits all along our life and can enhance its
performance year after year.
To improve our hard disk and its performance we must constantly learn new
activities and do things we are not used to doing.
For example, if you have never juggled and if you do it every day for 3 months,
the area in your brain that corresponds to juggling with have increased in volume and could
be measured by MRI.
You will have produced new neurons and your cerebral capacities will have
increased.
When your intellectual performance improves it generates a positive and
euphoric feeling.
You can also try to train to use your left hand if you are right-handed, or learn a
foreign language...

18. Healthy Energized Company
A .
Informative data sheet 3 times a week
Synchronous Wellness environment in company
B.
Absenteeism decreased by 3 days AT/ by year
Productivity increased by 12%
ROI =1 invested / 15 return
Preserve employees' health
D
Optimize wellbeing at work
E
Enhance company image
F.
Positive and communicative signals
G.
Studies show that wellness at work is more important than remuneration