A COVID-19 cluster has recently been identified within the Faculty. It currently involves second- and third-year medical students in Montpellier. Click here for all the measures related to this cluster.
Suspension of in-person classes for DFGSM2-3 and DFGSMa2-3 students at the Montpellier campus
Due to the current health situation and the very high number of students who have tested positive for COVID-19 in the DFGSM2 class at the Montpellier campus, the decision has been made to cancel ALL in-person classes for DFGSM2-3 and Ma2-3 at the Montpellier campus ( lectures, tutorials, and labs) effective Wednesday, September 16, 2020 throughWednesday, September 30, 2020, inclusive.
DFGSM2 classes will continue to be held in person at the Nîmes campus, where they will be recorded and uploaded to Moodle so that students can access them.
Any confirmed COVID-19 exposure must be reported to your academic office. You can find the full procedure to follow in the event of suspected or confirmed COVID-19 cases here.
Preventive measures, mask-wearing, and distribution of masks
The Faculty administration reminds everyone that masks must be worn in ALL university facilities, both indoors and outdoors, including the library and study rooms. This is essential to protecting everyone’s health.
Below you will find the complete procedure regarding confirmed and suspected cases of COVID-19: reporting, who to contact, and recommendations. This procedure applies to all students at the faculty as well as to all administrative and teaching staff.
A reminder of the principles to follow
Definitions of the various possible scenarios
- Confirmed case: A person, whether symptomatic or not, with an RT-PCR test result confirming infection with SARS-CoV-2.
- Potential case: A person exhibiting clinical symptoms suggestive of COVID-19, regardless of whether they have had close contact with a confirmed case within 14 days prior to the onset of symptoms, and for whom an RT-PCR test has been prescribed by a physician.
- High-risk contacts: A high-risk contact is anyone who has had direct contact with a confirmed casein one of the following situations without effective protective measures (surgical mask worn by the case or the contact, a general-purpose mask manufactured according to the AFNOR standard or equivalent worn by both the case AND the contact, a sneeze guard, or other physical barrier such as glass or Plexiglas). This therefore applies to:
- students or teachers in the same class or group,
- any person who has shared the same living space (home, etc.) with a confirmed or probable case, or who has had direct face-to-face contact with a confirmed case at a distance of less than 1 meter, regardless of the duration (e.g., conversation, meal, flirting, hugs, kisses). However, people briefly encountered in public spaces are not considered high-risk contacts,
- any person who has provided or received hygiene or medical care,
- any person who has shared a confined space (office, meeting room, personal vehicle, etc.) with a confirmed case for at least 15 minutes, or who has been in close proximity to a confirmed case during multiple episodes of coughing or sneezing.
Processing of Personal Data
The processing of personal data is governed by the regulations currently in force, as specified on the ARS website:
The goal is to gain a detailed understanding of how SARS-CoV-2 infections are spreading among students in the department so that, if necessary, we can adjust teaching methods and prevent these infections as much as possible, both during class periods and during internships. Finally, this initiative will help protect you and your loved ones.
The Faculty administration thanks you in advance for your essential cooperation in implementing these principles and remains at your disposal should you have any questions.
Below you will find the opening hours for the university libraries and study rooms across all our campuses starting in September 2020!
University libraries
All university libraries on our three campuses (UPM, BH, Nîmes) will reopen on August 31, 2020, and remain open through October 16 during their regular hours.
Extended hours (evenings and weekends) will resume at the relevant university librariesstartingMonday, October 19
Due to the health crisis, library capacity has been reduced to ensure compliance with social distancing guidelines. Handwashing upon entry and before handling any materials, the mandatory wearing of masks at all times, designated traffic flow paths, and adherence to physical distancing will be required in all university libraries.
Workrooms
Study rooms on all campuses will reopen to students on August 31 during their regular hours. Masks must be worn at all times.
NWe would like to remind you that for everyone’s safety, Masks must be worn in all Faculty and University facilities, including libraries and study rooms. We ask our students and visitors to follow this rule and practice social distancing to help limit the spread of the virus.
Welcome, or welcome back, to the Faculty! We are finally reopening our doors to our students. Please find below the start dates and details for our various programs.
Coronavirus-related measures
Due to the health crisis, we would like to remind you that masks are required in all faculty buildings. We also ask our students and visitors to follow safety guidelines. Hand sanitizer is available at the entrance to all our locations.
PASS and PACES
PASS
- Orientation meeting on September 4 at 9:00 a.m. on all campuses (ADV, Flahault, Nîmes)
- Classes begin on September 7 at 8:00 a.m.
PACES (repeat students)
- Orientation meeting on September 1 at 1:00 p.m. on all campuses (ADV, Flahault, Nîmes)
- Tutorials begin on September 7
Medicine Program – Montpellier
Undergraduate program
- DFGSM2: Classes begin on August 24
- DFGSM3: Classes begin on August 25
Graduate level
- DFASM1: First day of class on August 31 at 10 a.m., UPM lecture hall
- DFASM2: First day of class on September 3 at 10:30 a.m., UPM lecture hall
- DFASM3: First day of class on September 3 at 2:00 p.m., UPM lecture hall
Medicine Program – Nîmes
Undergraduate program
- DFGSM2: Classes begin on August 24 at 9:00 a.m. in lecture halls 1 and 2
- DFGSM3: First day of class on August 25 at 2:00 p.m. in lecture halls 1 and 2
>> AFGSU from August 31 to September 10, 2020.
Graduate level
- DFASM1 : Back to school on September 1 at 9 a.m. in Lecture Hall 1,
- Course selection at 10:30 a.m. in Lecture Hall 1
- DFASM2 : Back to school on September 1 at 2 p.m. in Lecture Hall 1,
- Course selection at 3:30 p.m. at the Châlet
- DFASM3 : Back to school on September 1 at 4 p.m. in Lecture Hall 1,
- Course selection at 5:30 p.m. in Lecture Hall 1
>> Start of hospital rotations: September 7, 2020
Maieutics Track – Montpellier
Undergraduate program
- DFGSMa2: Classes begin on August 24
- DFGSMa3: Classes begin on August 24
Graduate level
- DFASMa1: Start of the school year on August 24
- DFASMa2: Start of the school year on October 12
Maieutics Track – Nîmes
Undergraduate program
- DFGSMa2: Classes begin on August 24 at 9:00 a.m. in lecture halls 1 and 2
- DFGSMa3: First day of class on August 25 at 2:00 p.m. in lecture halls 1 and 2
>> Nursing internship from August 31 to September 17, 2020.
Graduate level
- DFASMa1: First day of class on August 31 at 9:00 a.m. in Room 434A
- DFASMa2: First day of class onAugust 31 , 8:00 a.m. in Room 434A
Paramedical programs
Speech Therapy
- Back-to-school meeting on September 1; classes begin on September 3
- 5th Grade: School starts on September 1
Orthoptics
- Back-to-school meeting on September 11
- 3rd grade: school starts on September 11
Master's in Health
Gerontology
-
Master's in Gerontology: Management and Coordination of Services and Facilities: Classes begin Monday, September 21, 2020, at 9:00 a.m. in the Macabies Room (BH)
-
Master's in Gerontology: Monday, October 5, 2020, at 9:00 a.m. in the Macabies Room (BH)
SHS
- Master's in Social Sciences: The semester begins on Tuesday, September 22, 2020, at 2:00 p.m.in the Bonaventure-Laurens Room (BH)
Physical activity isn’t just a way to lose weight. Exercise offers significant benefits from medical, social, and economic perspectives. It actually helps boost the immune system and promotes overall well-being: walking, running, or gardening activates metabolic processes—in other words, biological reactions—that take place within our bodies.
The benefits of exercise can be seen not only in one's physical appearance but also in one's mental health:
Physical health
Combating obesity and diabetes-related diseases
Strictly speaking, exercise alone cannot prevent obesity or being overweight. However, physical activity is often recommended as a complement to appropriate treatment to help patients achieve their goals.
In general, exercise helps regulate weight with the goal of achieving a more toned physique. Muscles can produce certain hormones, called myokines, which have metabolic effects on various organs at a distance. As Cédric Moro (research director at Inserm within the Institute of Metabolic and Cardiovascular Diseases in Toulouse) explains, “In an obese patient, muscle tissue contains some fat. Exercise burns this fat, and insulin then becomes more effective at supplying the muscle with glucose. This notably reduces the risk of developing type 2 diabetes.”
The positive effects of exercise on weight issues or diabetes are only beneficial if done correctly. There are guidelines that must be followed to ensure effectiveness with minimal side effects.
Cardiovascular diseases
When it comes to cardiovascular disease, the risk factors are well known: smoking, stress, high blood pressure… Regular physical activity improves and regulates the functioning of the cardiovascular system, thereby reducing cardiovascular risks:
- Potential 50% reduction in high blood pressure
- Increase in good cholesterol levels
- Blood sugar control
We also know that below a certain VO₂ max threshold—the maximum amount of oxygen the body consumes during intense exercise—a patient with heart failure requires a transplant. Thibaut Guiraud, a physiology researcher at I2MC, explains that “With exercise, you improve your physical capacity and can move out of the ‘red zone,’ which is above 5 METs (equivalent to the ability to walk at 4–5 km/h for a few minutes).”
Regular physical activity helps strengthen the heart and thus prevent or delay cardiovascular problems.
Cancer
It’s no secret that physical activity can help with the recovery from certain cancers.
Cancer is the leading cause of death, ahead of cardiovascular disease: the number of cases has doubled over the past 30 years.
Exercising during treatment helps the body counteract certain negative side effects of treatment, such as fatigue. Provided, of course, that the exercise is moderate and tailored to the specific treatment. Béatrice Fervers, an oncologist at the Léon-Bérard Center, explains that “The sooner a patient begins physical activity after diagnosis, the better they are able to counteract side effects.”
In fact, physical activity alters body composition (reducing visceral fat and maintaining or even increasing muscle mass) as well as muscle strength. The potential effects of regular physical activity on the mechanisms involved in tumor proliferation can be explained: the best-documented effects pertain to breast cancer and involve glycemic regulation, increased insulin sensitivity, an anti-inflammatory effect, and hormonal regulation.
According to researchers at ISERM, physical activity may help reduce the risk of recurrence in breast and colon cancer.
Mental health
As we saw in the article on meditation, physical activity contributes to better mental health.
Exercise doesn’t just help people with health conditions. It also promotes well-being in those who engage in it, helping to reduce psychological risks.
Stress relief
Physical activity can help reduce stress. In fact, exercise triggers the body to release hormones called endorphins, which are known as “feel-good” hormones. As a result, anxiety levels are reduced after physical activity.
Dr. Martine Duclos, an endocrinologist and head of the Sports Medicine Department at the Gabriel-Montpied and Estaing University Hospitals (Clermont-Ferrand), explains that exercise can help reduce the need for anti-anxiety medications; for example, “in anxious or stressed individuals, regular physical activity provides the same benefits as anti-anxiety medications, without the side effects or risk of dependency; it also has an effect similar to that of antidepressants in people suffering from mild to moderate depression.” Exercise also stimulates the release of neurotransmitters involved in depression when they are deficient, serotonin being the primary one.
Beyond its calming effect, exercise also allows us to take a break from our daily routine and forget the little worries that usually occupy our minds while we’re working out.
Sleep quality
It’s just a short step from reducing stress to improving sleep.
Dr. Duclos notes that “exercise has two positive effects: you’ll have less trouble falling asleep, and athletes will wake up less often in the middle of the night.”
This is largely due to the regulation of blood pressure and the release of endorphins, which help us relax more effectively. As a result, exercise reduces stress, leading to physical fatigue rather than mental fatigue.
In addition, participating in sports requires people to be more organized and, as a result, to regulate their biological rhythm (also known as the circadian rhythm). This also involves eating better to improve performance. All of these factors play an important role in sleep quality.
“However, it’s important not to exercise too late in the day, because that will push back your bedtime,” Martine Duclos points out.
The Brain and Depression
Finally, exercise causes the brain to release dopamine. Dopamine is a neurotransmitter involved in the reward system.
Memory, cognition, mood: Physical exercise enhances mental performance and health.
A team led by Lisa Weinberg at the Georgia Institute of Technology (United States) conducted a study involving students who were asked to memorize 90 photos. The first group was asked to perform leg exercises while the other group remained seated. Two days later, the students were asked to identify as many images as possible from a set of 180: the group that exercised was able to identify 60%, 10% more than the control group.
Researcher Martine Duclos observed a “positive correlation between their physical fitness and the type of high school they attended (academic, vocational, agricultural).” According to Dr. Duclos, this can be explained by the fact that “muscle activity triggers the production of myokines, proteins that, through a complex mechanism, prompt the brain to produce growth factors, neurotrophins, and more specifically BDNF (brain-derived neurotrophic factor). It promotes the formation of microvessels (angiogenesis) and the production of new neurons (neurogenesis).”
Sports at the University – ASMM Association (Montpellier Medical Students' Association)
This sports club consists of 3–4 members dedicated to serving medical students who wish to engage in regular physical activity. With the aim of promoting sports, it provides them with sports facilities and equipment and organizes intercollegiate competitions.
Our projects:
- Formation of a women's volleyball team;
- Formation of a rugby team made up of medical and dental students;
- Formation of a basketball team made up of medical, pharmacy, and dental students;
- Organization of futsal, tennis, pétanque, and beach volleyball tournaments.
Office:
President: Mustapha MOUSTAFAOUI
Secretary: Maxime FOULQUIER
Treasurer: Youssef TRIGUI
Contact:
Institute of Biology
4 Boulevard Henri IV,
34965 Montpellier Cedex 2
Sources:
https://lejournal.cnrs.fr/articles/le-sport-est-bon-pour-la-sante-cest-prouve
https://www.naturaforce.com/blog/2017/06/03/bienfaits-du-sport-sur-la-sante/
https://www.sciencesetavenir.fr/sante/bouger-ameliorer-le-cerveau_29226
Stress and anxiety affect our cardiovascular system, which in turn leads to increased stress and anxiety. It’s a vicious cycle! However, non-pharmacological solutions do exist and are accessible to many people. Among them is meditation.
Meditation is known to have several positive effects on health.
Stimulates the brain
One of the unique aspects of mindfulness meditation is that it helps improve memory by fostering attention. This involves treating the mind as a muscle. Just like any other muscle, to strengthen it, you need to exercise it daily through mindfulness meditation.
This helps keep your attention focused on a specific idea and prevents your mind from wandering too much.
Did you know?
Mindfulness meditation, or mindfulness, involves focusing on one’s sensations, breathing, emotions, and thoughts without passing judgment. It was developed by Jon Kabat-Zinn, a professor of medicine at the University of Massachusetts.
Studies conducted in the United States by neuroscientist Sara Lazar of Harvard Medical School have shown that meditation may increase gray matter in the areas of the brain associated with learning, memory, and emotional regulation.
This study also showed that meditation can be highly beneficial for people with attention disorders: it reduces hyperactivity and impulsivity, thereby improving attention.
Antidepressant
Research has shown that among the other benefits of meditation is its ability to reduce stress and anxiety, and thus lower the risk of depression. How does it work? You focus on your breathing by simply becoming aware of your inhalation and exhalation. These techniques are easily accessible to everyone, even children.
Did you know?
Professor Tu-Anh Tran, a faculty member at the School, has posted four guided meditations* on her YouTube channel so that children and their families can practice them throughout the day to find inner peace and focus on their work.
Episode 1:
Episode 2:
Episode 3:
Episode 4:
This method increases respiratory movement, allowing for better oxygen diffusion throughout the body and, more specifically, in the brain. Finally, mindfulness meditation improves the functioning of the prefrontal cortex, which is responsible for managing emotions. It enhances intuition and creativity while reducing negative emotions such as stress, fear, and anger.
“Meditation balances the levels of activity in the two hemispheres of the brain. This balance promotes harmony between body and mind. Meditation is a valuable resource in an era that generates more and more psychosomatic imbalances” – Marc de Smedt, French publisher, writer, and journalist, specialist in meditation techniques and world wisdom.
Immune booster
Finally, meditation is also valued for its benefits as an immunity booster.
In fact, mindfulness meditation affects pro-inflammatory genes, enabling the body to recover more easily after a stressful or anxious situation.
The rest it provides is considered more effective and deeper than that achieved during sleep. The body produces fewer waste products thanks to increased oxygenation of the lungs, which in turn affects the hormonal, vascular, and muscular systems. This leads to a boost in immunity and a regulation of pain sensitivity.
Did you know?
The Montpellier-Nîmes Faculty of Medicine offers a University Diploma (DU) in Meditation and Health.
Course Objectives: To understand the principles and benefits of meditation and learn how to apply it to improve the health of healthcare providers and patients.
Skills acquired
- Identifying what meditation is—and isn’t
- Understand the physiological mechanisms of meditation and their health benefits Identify potential applications of meditation in healthcare settings
- Continue or strengthen your own regular practice
- Implement a project that incorporates meditation into your healthcare setting (for your patients or colleagues)
Studies using the“Mindfulness-Based Stress Reduction”(MBSR) protocol have shown positive effects on the reduction of pro-inflammatory genes, the immune response to the flu vaccine, immune signaling in people with cancer, and immune cell activity in HIV-positive patients.
Key Takeaways
During this unprecedented health crisis, it is important to find new ways to protect ourselves from the stress and anxiety caused by lockdown. Practicing meditation in a group, even remotely, helps break the feeling of social isolation and fosters a sense of belonging.
Meditation
- Helps improve focus and boost memory
- Helps manage stress and anxiety
- May help the immune system develop
*These meditations are excerpted from her book *Méditasoins: Short Meditations for Children’s Major Ailments*, published by Thierry Souccar.
*Journal of Behavioral and Cognitive Therapy (2010) 20, 11–15 – Impact of the Mindfulness-Based Stress Reduction ( MBSR) therapeutic approach on mental health (stress, anxiety, depression) among students – C.Berghmans∗, C. Tarquinio, M. Kretsch
We would like to thank Professor Tran for his assistance in the preparation of this article.
Tu-Anh Tran
Professor Tu-Anh TRAN is a pediatrician specializing in inflammatory and rheumatic diseases in children, and head of the pediatrics department at the Nîmes University Hospital. A meditation practitioner himself, he was instrumental in creating one of the first university-level meditation programs in France, at the Montpellier-Nîmes School of Medicine: “Meditation and Health.” Professor Tran has been using meditation to treat his young patients for over 10 years.
The current situation is leading us (or bringing us back) to new activities, and reading is one of them. During this period of lockdown, many e-books have been made available for free online. Whether you’re an avid reader or someone looking to explore new areas of knowledge, there’s something for everyone.
Here is a list of several themes and platforms that might help you find what you're looking for:
Montpellier Interuniversity Library
The first stop for students at UM, the Montpellier Interuniversity Library (BIU) gives students at the University of Montpellier access to all the materials available on the platform.
There, you'll find:
- Scientific journals
- Books
- E-books
- Theses and dissertations
There's something for everyone, whether you're looking to learn, study, or work on your thesis.
Gallica BNF
The Bibliothèque Nationale de France also offers a wide selection of free books to everyone—but that’s not all! Check out:
- Read: ePubs
- Don't miss: the lectures
- Check out: our curated selections
- for students: resources
- For kids: activities, coloring pages, stories
Online Reading – Medicine
In addition to the resources mentioned above, some websites offer PDFs and e-books related to your field of study. One such site is “Livres pour tous,” which has a section Medicine and Health section with documents that are accessible to everyone and free of charge.
The same applies to the “Univers médecine” website, which offers books on medicine tailored to different skill levels.
Major corporations and publishers
To help the French people get through this health crisis, some major retailers and publishers have made free e-books available.
With a wide variety of themes, you'll find:
- Crime Novels
- Romance
- Fantasy
- French Literature
A host of authors to delight you: J.K. Rowling, Harlan Coben, Stephen King…
Wikisource and Project Gutenberg
On these two websites, you’ll find thousands of books and articles available for free! With such a wide variety of topics, there’s something for everyone.
And if you still haven't found the book you're looking for using all these links, here's a link to this online book database!
The lockdown is forcing universities and their departments to adapt. Classes are now held online, and exams will soon follow suit. While we are currently conducting several stress tests to ensure that all our students have optimal conditions for taking their exams, you will find below some tips for improving your internet connection, as well as a reminder of the procedure to follow for your upcoming online exams.
Testing Your Internet Speed and Interpreting the Results
To enable students to take their exams online and allow staff to work under the best possible conditions, the DSIN is providing a tool that lets you measure the quality of the connection between your home and the university: https://testdebit.umontpellier.fr/
Data reception (download)
After completing this test, the results will appear, and you can interpret them using this short guide:
- A speed between D and F is considered slow (low throughput);
- A C-class speed between 3 and 7 Mbps is classified as "medium speed"; it is at these speeds that remote work can begin to function effectively.
- Speeds of 8 Mbps or higher are considered "broadband"
- Connections exceeding 30 Mbps are classified as "ultra-high-speed."
Data upload
This value represents the speed at which data is transmitted from your computer to the Internet; it is often referred to as "upload speed" or simply "upload."
An average download speed of 1.2 Mbps is sufficient for transferring data from your computer.
Response time (ping)
This value represents the time taken for a round trip between your computer and the server hosting the files used to measure the data download speed; it is often referred to as "latency."
A value in the green zone is required for high-quality video conferencing (without interruptions).
Improving Your Wi-Fi Connection
If the connection is not optimal (between D and F), you should:
- Use a wired connection whenever possible : The connection will be more stable, and devices connected via Wi-Fi will have better speeds.
- Positioning Your Router Correctly : Avoid placing it under the TV or in a closed cabinet. Ideally, install it about 1.5 meters above the floor in an open area. Never place anything on top of it, and plug it in directly (do not use an extension cord or power strip).
- Close any programs that are currently running: To get the most out of your bandwidth, remember to turn off Wi-Fi on devices you’re not using (phones, connected devices).
- Turn off automatic Wi-Fi scanning : By default, Windows constantly scans for nearby wireless networks. This feature, which is unnecessary if you always connect to your own network, consumes bandwidth.
- Check for viruses: Whether by displaying ads or secretly using the computer’s resources, some malware unnecessarily consumes bandwidth.
If, after checking all these steps, the connection is still weak, please contact your registrar’s office so they can help you access the exams under the best possible conditions. Please also feel free to report any issues you encounter during the exams.
Take exams
With a reliable internet connection, students can take their exams.
To do this, students must log in the same way they do for tablet-based exams in the lecture hall: log in from your device on SIDES + ENT authentication + enter the exam code.
The box codes will be sent via email before the event.
On the day of the test, we encourage students to, if possible, put themselves in an exam setting:
- Start the connection at least 15 minutes before the scheduled times (to allow for any unforeseen circumstances)
- Being alone in a room
- Keep only the exam materials (pen, blank scratch paper, etc.)
- Do not attempt to connect to any applications other than the one required for the exam. This could disrupt the connection and interfere with your ability to write.
Once the challenge begins, it’s up to you!
We wish you the best of luck on your exams!
Bonus
In this article, you’ll also find our tips for studying remotely!
As part of the crisis management efforts for the coronavirus pandemic, the Continuing Medical Education (CME) division is once again hosting a themed webinar for physicians in charge of COVID care centers for the elderly in Eastern Occitanie. Professor Blain will once again lead the session. More information is available in this article.
A remote conference
The conference will take place via video conference on Tuesday, April 28, from 6:00 p.m. to 8:00 p.m. It is open to all practicing general practitioners, particularly those responsible for the COVID-19 care platforms for the elderly in Eastern Occitanie. The theme of this event will be: “An exchange of best practices with physicians responsible for the COVID-19 care platforms for the elderly in Eastern Occitanie.” Since the number of participants is limited to encourage interaction between attendees and speakers, registration is free but required.
Registration is now closed.
Watch the recording of the conference below!
On the evening's program
A lecture that will be available to watch later at video.umontpellier.fr
Can’t make it to either of the events? Don’t worry—you can watch the replay starting the next day at video.umontpellier.fr.
During this period of lockdown, there’s no shortage of temptations when it comes to snacks and treats… Should you give in and feel guilty, or resist and feel frustrated? We spoke with Prof. Ariane Sultan, a professor at the Faculty specializing in nutrition, and dietitian Nicolas Sahuc, who teaches at the Faculty. Together with them, we’ve compiled five dietary and nutritional tips to follow during lockdown… but that’s not all!
1 / Listen to your body and its needs!
Lockdown is turning our routines upside down: our schedules are out of sync… and so are our bodies! Sometimes, we don’t feel hungry at the traditional “breakfast, lunch, and dinner” times. Don’t panic! According to Nicolas Sahuc, we need to pay close attention to our body’s rhythm, which varies from day to day and isn’t necessarily aligned with “social” schedules: “Don’t worry if you aren’t hungry at ‘mealtimes’; instead, eat when you’re really hungry.” To do this, you need to listen to your body and pay attention to genuine feelings of hunger and fullness. “This doesn’t necessarily mean eating three meals a day…” emphasizes Professor Sultan.
All in all: think about your body’s natural rhythms and pay attention to your hunger cues before you even think about nutrition!
2 / Don’t pick and choose or cut out any foods: think about how long they keep you full!
“When you’re hungry, any food will do to satisfy your hunger. However, not all foods keep you feeling full for the same amount of time.”. The dietitian's advice is to opt instead for foods that will keep you full for longer: choose a banana over a cookie for a snack, or better yet, if you're really hungry, have a proper, balanced meal. 
3 / Don't beat yourself up—think big!
That said, don’t feel guilty if you really crave that cookie for a snack. The key is to think about nutrition holistically: “Nutrition is all about overall balance. If you eat balanced meals regularly and at your own pace, there’s no reason to feel guilty.” Conversely, balanced nutrition isn’t a “one-off”: a single balanced meal every now and then isn’t enough! Professor Sultan confirms this: “A balanced diet is determined over the course of a week rather than a single day.”
4 / Choose balanced meals
“A balanced meal will keep you full for about 5 hours, while an unbalanced meal or a snack will only keep you full for 2 to 2.5 hours.” It is therefore important to plan your meals with a variety of foods that will keep you full over time. “Contrary to popular belief, a meal without bread or starchy foods won’t help you stay slim, since you’ll be hungry again two hours later.” For a balanced and substantial meal, it is recommended to include: bread, starchy foods, a source of protein (meat, fish, eggs, or plant-based protein), a dairy product (yogurt or cheese), fruits and vegetables for fiber, and a small amount of fat. Ariane Sultan notes that “this composition should be adjusted based on how hungry you feel”. As for meal variety, the dietitian emphasizes that “the composition of a balanced meal is always the same; you just need to vary the foods according to your tastes!”
An example of a balanced meal:
- 1 serving of Basque-style chicken, with vegetables (fresh or frozen), rice, and salad
- 1 slice of bread
- 1 yogurt or 1 piece of cheese
- A few strawberries
But don’t forget Professor Sultan’s advice, who recommends paying close attention to your hunger cues: ““If you’re not very hungry, you don’t need all those starchy foods—or cut back on them!”
5 / Carbohydrate-rich snacks for periods of intense work
And since we know that exams are coming up for many of you, we asked the dietitian for his recommendations on snacks during busy periods. According to him, “You should opt for carbohydrate-rich foods, such as cereal bars or fruit compotes, which are nutritious and convenient. Swedish “Havreflarn”-style oatmeal cookies are also a good option: they don’t contain too much added sugar and are easy to make at home.” However, our dietitian reminds us: “Before you even think about snacks, the most important thing is learning how to manage your stress! Breathing exercises are very effective in helping you do that.” “And don’t forget physical activity!” the professor adds, “You can stay active no matter what the circumstances—even during lockdown! You just have to adapt your routine and adjust to the situation!”
Of course, we weren't going to leave you hanging: we've picked out a few Swedish pancake recipes for you… :
…and apps to help you manage stress:
We’ll be back in the next few days with more on physical activity, so stay tuned! In the meantime: get cooking! 😉
We would like to thank them for their assistance in writing this article.
Ariane Sultan
Ariane Sultan is a professor of nutrition on the Nutrition and Diabetes Team at Montpellier University Hospital (CHU de Montpellier), Lapeyronie Hospital. As chair of the CLAN (Food and Nutrition Liaison Committee) at Montpellier University Hospital, she teaches several courses in nutrition and diabetes care at the Faculty of Medicine.
Nicolas Sahuc
Nicolas Sahuc has been a registered dietitian since 2003 and specializes in eating disorders. He regularly gives seminars to medical residents at our faculty on eating disorders and childhood obesity.
