Mal de mer. 3 mots qui vous donnent la nausée ?
Vous vous demandez comment éviter le mal de mer ? Vous pensez avoir tout essayé et rien n’y a fait ?
Vous vous privez de sorties en mer parce que vous avez été sujet au mal des transports (cinétose ou naupathie) et vous craignez souffrir du mal de mer ?
Prenez le temps de lire cet article, qui se veut d’être assez exhaustif sur toutes les techniques, astuces et thérapeutiques pour éviter le mal de mer.
De quoi s’agit-il ?
Le corps dispose de 3 capteurs qui renseignent notre cerveau sur l’équilibre :
- Les yeux qui transmettent les mouvements observés visuellement et nous situent dans l’espace ;
- Le vestibule de l’oreille interne qui renseigne sur les vitesses et les accélérations des mouvements de notre tête ;
- Et les capteurs de proprioception situés dans les voutes plantaires qui nous informent des mouvements relatifs des appuis au sol, en l’occurrence le bateau.
C’est le décalage ou plus précisément, la discordance entre ces 3 perceptions qui provoque le mal de mer.
En clair, l’oreille interne « ressent » plus les mouvements du bateau que les yeux et les pieds.
Le cerveau se trouve confronté à un conflit de sensations élémentaires et provoque les symptômes du mal de mer.
La bonne nouvelle, c’est que le cerveau finit par s’adapter et à calmer les symptômes : c’est l’amarinage ; au bout de 1 à 2 jours, généralement.
Seconde bonne nouvelle : 95% des gens sujets au mal de mer arrivent à s’amariner après 1 à 3 jours de navigation !
C’est donc un mal quasi … normal !
30% des gens, environ, sont sujets au mal de mer. C’est aussi un problème imprévisible : vous l’aurez peut-être une fois et pas une autre, certains l’auront par mer d’huile et temps chaud et d’autres uniquement par gros temps, ça pourra toucher des professionnels de la mer ou des grands marins et certains plaisanciers occasionnels ne l’auront peut-être jamais.
Tous différents.
- Les symptômes du début de la naupathie varient aussi selon les individus. Ils peuvent se cumuler (ou non) jusqu’à la nausée et les vomissements.
Ce pourra être des maux de tête ou de ventre, des sensations de fatigue ou de froid, des tensions musculaires ou des vertiges, tout cela à des grades différents selon les personnes.
A savoir que, rassurez-vous, les cas extrêmes sont très rares !
- En voilier, les sensations seront différentes selon l’allure parce que les mouvements du bateau seront différents. Aux allures portantes (vent arrière ou grand largue) ce sera du roulis : le bateau roulera d’un côté sur l’autre ; aux allures de près (en remontant au vent) le voiler sera soumis aux vagues de houle et aura un mouvement de tangage (d’avant en arrière). Certaines personnes seront plus sensibles à un mouvement qu’à un autre.
- D’autres personnes, comme les enfants de 3 à 15 ans ainsi que les personnes âgées seront plus sensibles.
- Selon une étude récente, il a été constaté :
- que les personnes naturellement plus stables, que celles qui écartaient un peu les pieds, étaient moins sujettes au mal de mer ;
- qu’une personne malade en compagnie d’une autre qui ne l’est pas est aidée par celle-ci à l’être moins.
- Les enfants de moins de 3 ans seront rarement atteints, du fait que leur système d’équilibre n’est pas totalement construit.
- Mais, assurément, si vous êtes reposé, en bonne forme physique et vous avez bien mangé de bonne humeur, vous serez moins sujet au mal de mer.
Ce mal de mer est donc pernicieux et imprévisible.
Prévenir le mal de mer pour s’en préserver.
On dispose actuellement de diverses connaissances et techniques pour, au moins, diminuer les risques de mal de mer.
En premier lieu, tout marin connait la vieille loi des 5 F à éviter : Froid, Faim, Fatigue, Frousse et Foif (=soif avec un F pour le nom de la règle).
Le Froid : habillez-vous chaudement. L’air marin rafraichit plus que le vent « terrestre ». Voyez sur notre site comment se prémunir contre le froid.
La Faim : Se préserver de la sensation de faim. L’estomac vide peut causer le déclenchement du mal de mer. Prenez un bon petit déjeuner avant d’embarquer avec 2 fruits. Préférentiellement des fruits un peu acides comme la pomme, ou l’orange ; la banane aussi puisqu’elle évite les aigreurs, est énergétique et a aussi l’avantage d’avoir le même goût à l’entrée qu’à la sortie !
Il ne faudra pas non plus trop manger ! Cela pourrait favoriser les vomissements en cas de mal de mer.
N’hésitez pas à prendre ensuite dans la journée, des barres de céréale et des fruits secs. Non ! ça ne fait pas grossir ! En mer vous dépenserez vos calories absorbées, même si vous êtes tout à fait inactifs !
Evitez tout ce qui est gras, épicé ou difficile à digérer (œuf, fromage, viande rouge…)
La Fatigue : moins vous serez fatigué, moins vous serez sujet au mal de mer. Autant que possible, arrivez frais et reposés en embarquant.
La Frousse : Il ne s’agit pas réellement de peur-panique, rassurez-vous. Mais du stress, des angoisses, des inquiétudes, peuvent générer le mal de mer. Vous devez vous rassurer en parlant au skipper, en lui posant les questions qui vous inquiètent. Il vous aidera à positiver votre situation. Ne vous bloquez pas dans un cheminement de pensées négatives sur des risques qui n’existent probablement pas : un skipper professionnel est avec vous pour vous faire apprécier une navigation en sécurité. Je le concède, ce n’est pas forcément le cas avec un skipper « improvisé » ou de co-navigation…
La « Foif » : Le vent marin, même s’il est parfois humide, déshydrate. Si vous ne ressentez pas la soif, vous devez vous forcer à boire. Par petite quantités et souvent. Buvez de l’eau ou du thé vert mais surtout pas d’alcool ni même du café ou chocolat chauds, ni de lait.
Il y en a un sixième dans la règle des 5 F : Faut avoir libéré ses intestins.
Ces 6 altérations peuvent être des facteurs déclenchant du mal de mer.
Ce qu’il faut aussi éviter :
- Il faudra éviter de se subir des odeurs inhabituelles. L’intérieur d’un bateau n’est pas toujours bien aéré et, même s’il est parfaitement entretenu, il peut y subsister des odeurs particulières parfois légèrement teintées de relents de cuisine, de gasoil, d’huile chaudes, de produits ménagers, auxquelles on doit s’adapter quand on n’est pas habitué à cet environnement. Et cela même si l’on en a pas forcément conscience !
- On évitera de rester à l’intérieur, pour, en premier lieu, la raison évoquée ci-dessus.
Du fait aussi qu’on aura une portée de regard réduite et qu’on augmentera le décalage de perception entre les yeux et l’oreille interne.
- Les fumeurs devront autant que possible s’abstenir de fumer.
- Evitez de lire ou toute activité qui vous maintien le regard à faible distance ou l’observation aux jumelles.
- Si des personnes à côté de vous sont malades, ne les regardez pas. Cela pourrait déclencher le même symptôme chez vous.
Ce qu’il faut faire :
Pour éviter le mal de mer, votre positionnement sur le bateau sera nécessairement à l’endroit où vous ressentirez le moins ses mouvements mais aussi où vous serez le mieux en sécurité. La place qui réunit ces 2 conditions est le cockpit qui se trouve à l’arrière (sur la plupart des voiliers).
Vous serez à l’extérieur et pourrez respirer à fond le bon air marin, ce qui contribuera à éviter le mal de mer.
Vous pourrez aussi regarder au loin, un point fixe sur l’horizon, ou admirer la côte, si elle est visible.
Essayez de rester actif, participez aux manœuvres, aux réglages de voiles, discutez avec l’équipage ou encore, ce qui est le plus bénéfique, prenez la barre. Si vous n’avez jamais barré un voilier, le skipper vous donnera toutes les indications pour apprendre. Ne vous en inquiétez pas, aucun risque n’est à craindre !
Des techniques à pratiquer avant votre croisière.
Ces techniques présentent une bonne efficacité : la sophrologie, le biofeedback, la relaxation, la méditation, ou la visualisation. Elles permettent au cerveau de remédier au problème avant qu’il ne survienne réellement.
Des remèdes préventifs à court terme (juste avant le départ en mer ou la survenue du malaise) :
Remèdes naturels :
L’acupressing consiste à presser un point d’acuponcture, le Nei-Kuan, situé à 3 doigts au-dessus du pli du poignet. Pour presser ce point au deux bras en même temps et durablement, il existe des bracelets peu couteux environ 15€), élastiques et doté d’un bouton qui exerce la pression sur le point Nei-Kuan.
Cet accessoire semble ne pas être suffisamment efficace pour tout le monde.
Les lunettes Boarding Ring (sorties en 2011) paraissent bien fonctionner sur une grande majorité des utilisateurs.
Il s’agit de lunette dont le verre est entouré à moitié d’un liquide bleu qui suit les mouvements du bateau. La perception visuelle est ainsi trompée et le cerveau réduit la discordance qu’il y avait avec les autres capteurs d’équilibre.
Un cocktail d’huiles essentielles de menthe poivrée, de lavande, de gingembre, de citron, de mandarine… qui ont des vertus anti-nauséeuses et anti vomitives, pourra être essayé par les adeptes de la phytothérapie. Choisissez des huiles à appliquer sur la peau plutôt qu’à inhaler par diffuseur. C’est plus pratique en voilier et on est moins soumis aux odeurs.
Boire un jus de citron sucré, peut parfois suffire.
Médicaments.
Non disponibles pour les enfants de moins de 10 ans et les femmes enceintes.
Le Nausicalm ou le Mercalm sont des anti-nauséeux (antiémétiques) généralement efficaces. Le Mercalm sera moins soporifique car il contient de la caféine. Il est, de plus, sécable. A prendre ½ heure avant le départ et pas plus que toutes les 6 heures.
Il pourra vous en être donné sur demande au skipper d’INTREPID qui en dispose à bord !
Le patch de scopolamine doit être prescrit par un médecin, car il comporte des risques d’effets secondaires important.
De même que le Vogalène.
La cocculine semble très peu efficace contre le mal de mer, sauf peut-être avec les personnes sur lesquelles l’effet placébo de l’homéopathie suffit à remédier au problème.
Ça peut être aussi une alternative pour les enfants de moins de 10 ans et les femmes enceintes.
Par ailleurs, sucer une pastille de menthe suffit à certains.
Et si malgré tout…
Et si malgré tout cela vous avez le mal de mer, ne persistez pas à rester dehors à vous tenter de vous sentir mieux ou à vomir !
Sachez que dès le début d’apparition d’un des symptômes (évoqué plus haut), il y a de fortes chances que le mal s’aggrave, à moins que vous ne preniez la barre, comme conseillé plus haut. C’est la seule activité « curative » une fois les prémices du malaise apparus.
Sinon, plutôt que de lutter jusqu’à vomir, de reprendre un Mercalm qui sera à ce moment inefficace, vous devez aller vous allonger à l’intérieur du bateau, au chaud.
Mettez-vous au plus près possible du centre de carène, c’est-à-dire le point pivot des mouvements du bateau, là où vous le sentirez le moins bouger. Sur INTREPID, comme sur bon nombre de voilier, il s’agit d’une des banquettes du carré. Vous vous allonger et fermez les yeux. Vos 3 capteurs d’équilibre seront ainsi silencieux pour votre cerveau qui fera rapidement stopper votre malaise !
Il est même probable que vous vous endormiez ! Ainsi vous serez en pleine forme en arrivant au port d’escale, pour l’apéro! … et la navigation du lendemain…
En conclusion :
Mangez, buvez (de l’eau !), habillez-vous chaudement, respirez, occupez-vous l’esprit, regardez loin, activez-vous et préparez-vous psychologiquement et très positivement avant !
Bonnes navigations !
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