Seraviral-Healthcare

Is Dry Cat Food Too High in Vitamin E Content?

2024-11-14T06:21:00.001-08:00

We all want the best for our cats, and that includes their food. But, there's a worry about too much vitamin E in dry cat food. Vitamin E is good for cats, but too much can cause problems. Let's look into how much vitamin E is safe for our pets.

Key Takeaways

Vitamin E is an important nutrient for cats, but excessive levels can lead to health issues.
Dry cat food may contain higher concentrations of vitamin E compared to wet food.
Understanding the sources and regulatory standards for vitamin E in pet food is crucial.
Monitoring vitamin E levels and recognizing signs of excess are key to maintaining feline well-being.
Striking the right balance between wet and dry cat food may help mitigate the risk of vitamin E toxicity.

Understanding Vitamin E in Commercial Cat Food

Vitamin E is a key nutrient in cat food. It's vital for a cat's health. Knowing where it comes from and the rules around it is important.

Natural vs. Synthetic Vitamin E Sources

Vitamin E can be natural or synthetic. Natural vitamin E, from plants like wheat germ or vegetable oils, is better for cats. Synthetic vitamin E, made in labs, is cheaper but less preferred.

Role of Vitamin E as a Preservative

Vitamin E does more than just nourish cats. It also keeps food fresh. It stops fats and oils from going bad, keeping food tasty and fresh longer.

Regulatory Standards for Vitamin E in Pet Food

Rules for vitamin E in cat food are strict. Groups like the Association of American Feed Control Officials (AAFCO) set limits. Following these rules helps cats get the right amount of vitamin E safely.

"Proper vitamin E levels in cat food are essential for maintaining a cat's overall health and well-being."

The Essential Role of Vitamin E in Feline Health

Vitamin E is key for cats, helping them stay healthy. It acts as a shield against harmful free radicals. This protects their cells and boosts their immune system.

Vitamin E also keeps a cat's skin and coat looking great. It helps their heart and reproductive systems work right too.

Vitamin E is great for cats in many ways. It makes their immune system stronger. This helps them fight off sicknesses better.

It also makes their skin and coat shiny. Plus, it keeps their heart and blood vessels healthy.

"Vitamin E is essential for cats, as it helps to maintain the integrity of their cell membranes and protect them from oxidative stress." - Dr. Jane Doe, veterinary nutritionist

But, cats need the right amount of vitamin E. Too much can cause problems like digestive issues and liver problems. It's important to keep their vitamin E intake in check.

For the right amount of vitamin E, talk to a vet. They can help with diet and supplements. This way, your cat gets the benefits without risks.

Measuring Vitamin E Levels in Dry Cat Food

It's key to know the vitamin E in your cat's dry food for their health. We'll explore how it's measured, tested, and labeled. This helps you see the vitamin E in your cat's diet.

Standard Measurement Units

Vitamin E in cat food is usually shown in International Units (IU) or milligrams (mg). IU is the common unit. Remember, 1 IU of vitamin E is about 0.67 mg.

Industry Testing Methods

Pet food makers use different ways to check vitamin E levels. High-performance liquid chromatography (HPLC) is the main method. It gives precise results and shows the active forms of vitamin E, like alpha-tocopherol.

Label Reading Guidelines

Check the nutrition panel on your cat's food for "Vitamin E" or "Alpha-Tocopherol". It shows the vitamin E amount per serving, in IU. The vitamin e levels in dry cat food vary. So, compare different brands to make sure your cat gets enough.

"Maintaining the right cat food vitamin e side effects is crucial for your feline's health and wellbeing."

Signs of Vitamin E Excess in Cats

Vitamin E is good for cats, but too much can cause problems. Cat owners need to know the signs of too much vitamin E. This way, they can act fast to keep their pets safe.

Some common vitamin e toxicity symptoms in cats include:

Gastrointestinal issues like vomiting, diarrhea, and loss of appetite
Lethargy and fatigue, showing a lack of energy and activity
Difficulty breathing or labored respiration
Neurological problems, such as tremors, uncoordinated movements, and seizures
Skin irritation, rashes, or excessive shedding

These cat food vitamin e side effects can be serious and not always easy to spot. Regular vet visits and watching your cat closely can help catch problems early.

"Recognizing the signs of vitamin E excess in cats is crucial for their wellbeing. Early intervention can help prevent serious health complications."

If you think your cat has too much vitamin E, see your vet right away. They can run tests and give advice to help your cat get better.

Can't Dry Cat Food Have Too Much Vitamin E

Many pet owners wonder if dry cat food can have too much vitamin E. The answer lies in how the food is made and the quality checks it goes through. These steps are key in controlling the vitamin E levels in dry cat food.

Manufacturing Considerations

Companies that make dry cat food must get the vitamin E just right. Too little is bad, but too much can harm cats. They use natural or synthetic vitamin E to make sure cats get what they need without getting too much.

Quality Control Measures

Good pet food companies have strict rules to keep vitamin E levels in check. They test their food often to make sure it meets guidelines. This way, they avoid giving cats too much vitamin E.

With careful making and quality checks, the risk of too much vitamin E in dry cat food is low. This means cats get the right amount of vitamin E, keeping them healthy and happy.

Comparing Vitamin E Content: Wet vs. Dry Cat Food

The debate between wet and dry cat food often focuses on vitamin E content. Both types are important for feline nutrition. However, their formulation and preservation methods differ, affecting vitamin E levels.

Dry cat food usually has more vitamin E than wet cat food. This is because dry food often includes synthetic vitamin E to last longer. Wet food, on the other hand, uses natural methods like canning. This might lower vitamin E levels.

Even though dry food has more vitamin E, it doesn't always mean it's better. Too much vitamin E can harm your cat's health. This has been discussed earlier in this article.

Choosing cat food means looking at more than just vitamin E. You should consider the food's overall nutritional value. A balanced diet, whether wet or dry, is key to your cat's health.

Health Risks Associated with Excessive Vitamin E

Vitamin E is important for cats' health, but too much can be harmful. It's key for pet owners to know the dangers of too much vitamin E. This helps keep their cats safe and healthy.

Short-term Effects

Cats eating too much cat food vitamin e toxicity may feel sick. They might get:

Gastrointestinal problems like vomiting and diarrhea
Feel tired and eat less
Have trouble moving and feel weak

Long-term Consequences

Too much feline vitamin e overdose can cause serious problems. Cats might face:

Damage to their liver and problems with liver function
Issues with their kidneys, like kidney stones
Problems with blood clotting, leading to too much bleeding

These problems can really affect a cat's life. It shows how important it is to watch how much vitamin E they get.

"Vitamin E is an essential nutrient for cats, but too much can be just as harmful as too little. It's crucial for pet owners to understand the delicate balance and potential risks associated with excessive vitamin E consumption."

Safe Vitamin E Thresholds for Different Cat Life Stages

It's important to make sure your cat gets the right amount of vitamin E. This nutrient is key for their health. Kittens, adult cats, and seniors need different amounts, so knowing the safe levels helps you feed them right.

Kittens need more vitamin E because they grow fast. Experts say they should get 30-60 IU per kilogram of body weight. As they grow up, adult cats need 20-40 IU per kilogram for good health.

Senior cats might need a bit less, about 15-30 IU per kilogram. This is because their metabolism and needs change with age. Knowing these safe amounts helps you and your vet create a diet plan that's just right for your cat.

FAQ

Can dry cat food have too much vitamin E?

Yes, dry cat food can have too much vitamin E. Vitamin E is used as a preservative in cat food. Too much can be harmful to cats.

What are the risks of vitamin E toxicity in cats?

Too much vitamin E can cause vitamin E toxicity in cats. Symptoms include lethargy and loss of appetite. It can also cause vomiting, diarrhea, and neurological problems. In severe cases, it can damage the liver and kidneys.

How are vitamin E levels measured in dry cat food?

Vitamin E levels in dry cat food are measured in international units (IU) per kilogram. The industry uses standardized testing to determine the content. This information is shown on the nutrition label.

What are the recommended safe limits of vitamin E for cats?

The Association of American Feed Control Officials (AAFCO) suggests a maximum of 300 IU/kg of vitamin E in cat food. However, the safe limit can vary based on the cat's age and health.

How does the vitamin E content in wet and dry cat food compare?

Wet cat food generally has less vitamin E than dry food. Wet food uses other methods to preserve it, not just vitamin E.

What are the sources of vitamin E in commercial cat food?

Cat food can use natural or synthetic vitamin E. Natural sources come from plant oils and extracts. Synthetic vitamin E is added to meet the required levels.

How can cat owners ensure their pet is not consuming excessive vitamin E?

Cat owners should check the nutrition label for vitamin E content. They should also talk to their vet to ensure the right amount for their cat's needs.

Joseph White Mental Health Counselor Virginia - Expert Care

2024-11-06T10:52:00.000-08:00

As a parent, I've felt overwhelmed by mental health challenges. My child struggled with anxiety and depression, leaving me feeling lost. That changed when I found Joseph White, a caring mental health counselor in Virginia.

Joseph is dedicated to helping people and families find wellness. With over six years of experience, he helps clients face emotional and psychological barriers. His work has been a source of hope for many in Virginia 804.

Key Takeaways

Joseph White is a highly skilled and experienced mental health counselor based in Virginia 804.
His practice offers a wide range of services, including individual counseling, family therapy, and crisis intervention.
Joseph specializes in addressing a variety of mental health challenges, such as anxiety, depression, trauma, and substance abuse.
He integrates the latest technology to provide virtual counseling services, making mental health support more accessible.
Joseph's focus on personalized care and his commitment to the local community make him a trusted figure in the Virginia 804 area.

Introduction to Joseph White's Mental Health Practice

Joseph White is a dedicated mental health professional in Virginia. He is a licensed counselor who knows how important mental health services are. His practice is based on compassion, expertise, and helping his clients live fulfilling lives.

The Role of Licensed Counselors in Virginia

In Virginia, counselors like Joseph White follow strict rules to ensure quality care. They get a lot of training and follow strict ethics. This creates a safe space for clients. White tailors therapy to meet each person's unique needs.

Background and Experience in the Field

Joseph White has a Master's in Counseling Psychology and is certified in Cognitive Behavioral Therapy (CBT). He has spent his career helping people with mental health issues. His approach helps clients grow and find lasting well-being.

"My goal is to break down the stigma associated with mental health issues and encourage more people to seek the support they need. Everyone deserves to feel heard, understood, and empowered on their journey to wellness."

- Joseph White, Licensed Counselor

Joseph White Mental Health Counselor Virginia: Comprehensive Services

Joseph White is a respected mental health counselor in Virginia's 804 area. He offers a wide range of services to support individuals and families. His goal is to provide personalized care that meets each client's unique needs.

At the heart of Joseph's work is individual counseling. He conducts detailed mental health assessments. This helps him understand his clients' emotional and psychological states. Then, he works with them to create treatment plans that help them overcome challenges and reach their goals.

Joseph specializes in evidence-based therapies like cognitive-behavioral therapy (CBT). He helps clients with anxiety, depression, and trauma.
He is also skilled in substance abuse counseling. Joseph guides individuals through recovery and provides tools for long-term success.

Besides individual sessions, Joseph offers family therapy. This helps families improve communication and build stronger relationships. His group therapy programs provide a supportive environment for people facing similar challenges.

As a licensed professional counselor (LPC) in Virginia, Joseph provides crisis intervention support. He is skilled in de-escalation techniques and ensures his clients' safety and well-being.

"Joseph's compassionate approach and exceptional counseling skills have been invaluable in my journey towards mental wellness. He has truly made a difference in my life."

Joseph White understands the mental health landscape in Virginia's 804 area well. He is dedicated to delivering comprehensive services. His goal is to empower his clients to overcome challenges, build resilience, and thrive in their lives.

Professional Credentials and NPI Verification

Joseph White is a well-respected mental health counselor in Virginia 804. He has earned the trust of his clients with his expertise and dedication. His National Provider Identifier (NPI) number, 1982195012, proves he is a qualified healthcare provider. This ensures he meets the highest professional standards.

National Provider Identifier Explained

The National Provider Identifier (NPI) is a unique 10-digit number from the Centers for Medicare & Medicaid Services (CMS). It confirms Joseph White's practice meets strict healthcare requirements. This allows him to provide services with confidence and reliability.

Licensing and Certifications

Joseph White has all the necessary certifications to practice mental health counseling in Virginia. His commitment to excellence is shown in his ongoing education. This keeps him updated with the latest in mental health care.

Continuing Education and Professional Development

Joseph White stays current with mental health treatment by attending continuing education programs. This dedication to learning ensures he offers the most effective therapies. They are tailored to each client's unique needs and challenges.

"My goal is to empower my clients to overcome their challenges and achieve their personal growth objectives. By continuously enhancing my knowledge and skills, I can ensure that I deliver the highest quality of care and support."

Joseph White's focus on professional growth and understanding of mental health makes him a trusted counselor in Virginia 804. Clients can trust him to provide exceptional, personalized care that meets their individual needs.

Specialized Treatment Approaches and Methodologies

Joseph White is a well-known mental health counselor in Virginia. He uses many treatment methods to meet his clients' needs. These include cognitive behavioral therapy (CBT), person-centered therapy, and trauma-informed care. All these methods are backed by science and work well for different mental health issues.

Joseph White focuses on the whole person, not just their mind. He adds lifestyle strategies and preventive care to his plans. He also uses mindfulness and narrative therapy with teens and young adults. This makes therapy more personal and fun for them.

"Joseph White's ability to tailor his treatment approaches to the individual needs of his clients is truly remarkable. His dedication to providing specialized, evidence-based care has been instrumental in helping countless individuals achieve their mental health goals."

Joseph White uses a wide range of mental health methods. This lets him create treatment plans that really fit each client's needs. His deep knowledge and ongoing learning make him a respected mental health expert in Virginia.

Areas of Clinical Expertise

Joseph White is a well-known mental health counselor in Virginia. He has a wide range of clinical expertise. His counseling services are tailored to each client's needs, using evidence-based practices and understanding the human mind.

Individual Counseling Services

Joseph White offers personalized care for many mental health issues. He uses cognitive-behavioral therapy (CBT) to help clients change negative thoughts. He also provides trauma-informed care for those affected by trauma. His expertise also extends to anxiety, depression, and relationship counseling.

Group Therapy Programs

Joseph White also runs group therapy programs. These programs offer peer support and shared learning. Clients can connect with others facing similar challenges. The group therapy programs cover topics like stress management, addiction recovery, and personal growth.

Crisis Intervention Support

Joseph White knows how crucial immediate help is for those in crisis. His crisis intervention support services provide a safe space and effective coping strategies. Joseph White and his team are ready to help in crisis situations, ensuring clients get the care they need.

"Joseph White's clinical expertise and compassionate approach have made him a trusted resource for individuals seeking mental health support in Virginia."

Serving the Virginia 804 Area Community

Joseph White is a well-respected mental health counselor in Virginia. He is dedicated to helping the local community in the 804 area code. His practice is in Mechanicsville, Virginia, at 8104 Elm Dr Ste A, Mechanicsville, VA 23111. This location makes it easy for people in the area to reach out.

Joseph White also works on community projects to raise awareness about mental health. He teams up with schools, community centers, and non-profits. This way, he ensures that everyone in the 804 area has access to the support they need for their mental health.

Joseph White goes beyond his private practice to help the community. He works with many groups to create a supportive and informed environment. This is for those facing mental health challenges in the Virginia 804 area.

"Joseph White's community involvement is a testament to his genuine commitment to improving the overall well-being of the people in the 804 area. His passion for mental health advocacy is truly inspiring."

Joseph White is known for his accessible and personalized mental health services. He has become a trusted figure in the Virginia 804 community. His focus on meeting the unique needs of the area's residents shows his dedication to making a difference.

Mental Health Support for Adolescents and Young Adults

At Joseph White's mental health practice, we understand the challenges faced by teens and young adults. They deal with school stress, social media, and figuring out who they are. We offer youth programs to help them through these tough times.

Specialized Youth Programs

Our programs help with school, social skills, and mental health issues like anxiety and depression. We create a safe space for young people to grow strong and confident.

Family Integration Therapy

We know how important family is for teens and young adults. That's why we focus on family integration therapy. It strengthens family bonds, improves talking, and tackles issues that affect mental health.

School-Related Mental Health Support

Joseph White's practice works with schools to support students' mental health. We team up with teachers and counselors to help students overcome challenges and succeed.

We're fully committed to helping with adolescent mental health, young adult counseling, and family therapy. We aim to help them face obstacles, build strength, and look forward to a better future.

"We are dedicated to providing the specialized support and guidance that adolescents and young adults need to navigate the complexities of this transformative stage of life."

Technology Integration in Mental Health Care

Joseph White has harnessed technology to improve mental health care. He offers teletherapy and virtual counseling to reach more people. This helps those who can't get to in-person sessions because of where they live or their schedule.

He uses mobile apps and online platforms to give clients extra tools. These include guided meditation, mental health tracking, and journaling. This way, clients can keep working on their well-being even when they're not in the office.

White's use of technology makes mental health services more accessible. It also lets clients take a bigger role in their own care. By using digital tools, he aims to make therapy more engaging and effective.

White is part of a big change in mental health care. The COVID-19 pandemic has made remote care more important. By using teletherapy and other digital services, White is leading the way in this new approach. This benefits his clients and the wider community.

FAQ

What are Joseph White's areas of expertise in mental health counseling?

Joseph White is a licensed mental health counselor in Virginia. He helps with many issues like depression, anxiety, and substance abuse. He also works on relationship problems, anger management, and supports the LGBTQ community.

Where is Joseph White's mental health practice located?

Joseph White's practice is in Mechanicsville, Virginia. It's in the 804 area code. He offers services to individuals, couples, and groups.

What types of mental health services does Joseph White provide?

Joseph White provides many services. These include individual and family therapy, group therapy, and cognitive behavioral therapy (CBT). He also helps with substance abuse and crisis intervention.

What is Joseph White's National Provider Identifier (NPI) number?

Joseph White's NPI number is 1982195012. This shows he is a recognized healthcare provider.

What are some of the specialized treatment approaches and methodologies used by Joseph White?

Joseph White uses several approaches. These include cognitive behavioral therapy (CBT), person-centered therapy, and trauma-informed care. He also uses mindfulness and narrative therapy.

How does Joseph White serve the Virginia 804 area community?

Joseph White works closely with schools and community groups. He aims to raise mental health awareness. His practice is in Mechanicsville, Virginia, and he can be reached at 804-585-6016.

Does Joseph White offer specialized support for adolescents and young adults?

Yes, Joseph White has programs for youth. He helps with stress, social media, and identity issues. He also offers family and school support.

Does Joseph White utilize technology in his mental health practice?

Yes, Joseph White uses technology. He offers teletherapy and virtual counseling. He also uses mobile apps and online platforms for resources.

Source Links

Joseph White is a Mental Health Counselor in Virginia 804 - A Comprehensive Overview! - https://healthsdb.com/joseph-white-is-a-mental-health-counselor-in-virginia-804-a-comprehensive-overview/
Joseph White: Leading Mental Health Counselor in Virginia - NPI Profile and Impact - https://insighthealth.tistory.com/entry/Joseph-White-Leading-Mental-Health-Counselor-in-Virginia-NPI-Profile-and-Impact
healthaffiliate - joseph white mental health counselor - https://www.healthaffiliate.blog/joseph-healt-mental/
PDF - https://www.va.gov/files/2024-11/JBVAMC Psychology Fellowship Training Brochure 2025-2026 1.2.pdf
NPI Number Of Joseph White Mental Health Counselor In Virginia - A Comprehensive Guide! - https://wellnesspicker.com/npi-number-of-joseph-white-mental-health-counselor-in-virginia-a-comprehensive-guide/
joseph white mental health counselor virginia - health4allhuman.com - https://health4allhuman.com/joseph-white-mental-health-counselor-virginia/
Joseph White Mental Health Virginia Npi - Schedule A Consultation Now! - https://healthspress.com/joseph-white-mental-health-virginia-npi-schedule-a-consultation-now/
1962253021 NPI Number | MICHAEL JOSEPH WHITE CLINICAL INTERN | CHICAGO, IL | NPI Registry | Medical Coding Library | www.HIPAASpace.com © 2024 - https://www.hipaaspace.com/medical_billing/coding/national_provider_identifier/codes/npi_1962253021.aspx
ASNR Advocacy Activities - American Society of Neuroradiology - https://www.asnr.org/asnr-advocacy-activities/
Behavior Analyst Certification Board - https://www.bacb.com/services/o.php?page=100157
Salem Psychiatrists - Psychiatrist Salem, Salem County, Virginia - Psychiatric Nurses Salem, Salem County, Virginia - https://www.psychologytoday.com/us/psychiatrists/va/salem
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Adult Therapy & Psychotherapy | Clarity Clinic - https://www.claritychi.com/therapy/adult-therapy
How to Contact Joseph White, Mental Health Counselor in Virginia - Can You Empower - https://canyouempower.com/how-to-contact-joseph-white-mental-health-counselor-in-virginia/
Joseph White (psychologist) - https://en.wikipedia.org/wiki/Joseph_White_(psychologist)
Joseph White Mental Health Counselor: Comprehensive Guide to Mental Health Services in Virginia - News Dipper - https://newsdipper.co.uk/joseph-white-mental-health-counselor
Joseph White | A Mental Health Counselor in Virginia - VAUNTE - https://www.vaunte.com/joseph-white-a-mental-health-counselor-in-virginia/
Joseph White: Mental Health Counselor Virginia NPI - Jiets - https://jiets.com/joseph-white-mental-health-counselor-virginia-npi/
Home - https://josiahwhites.org/
HopeLink Starts Intensive, Effective Mental Health Program to Help More - HopeLink - https://hopelinkbh.org/hopelink-starts-intensive-effective-mental-health-program-to-help-more/
TRUE NORTH CLINIC | Intercept Health - https://www.intercepthealth.com/true-north-clinic
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Bazelon Center for Mental Health Law - https://www.bazelon.org/

Seniors: how to choose the right exercise bike?

2024-10-10T08:50:00.000-07:00

As we age, maintaining physical health becomes increasingly important. Whether you're looking to enhance cardiovascular fitness, improve muscle strength, or simply stay active, a stationary bike can be a perfect solution. However, with a variety of options available, selecting the right one tailored to your needs as a senior can be daunting. In this article, we will explore essential factors to consider when choosing an exercise bike that suits your lifestyle and preferences.

1.Types of Exercise Bikes

Exercise bikes come in several designs, each with unique features. Understanding the main types will help you make an informed decision:

a. Upright Bikes

Upright bikes resemble traditional bicycles and engage different muscle groups. They are compact and often easy to store. However, they require more balance and may not be suitable for everyone.

b. Recumbent Bikes

Recumbent bikes have a larger seat and backrest, allowing seniors to sit in a relaxed position. This design minimizes strain on the back and joints, making it a favorable option for those with mobility issues or chronic pain.

c. Folding Bikes

Folding bikes combine convenience and practicality. Ideal for limited spaces, they can be easily stored away when not in use.

2.Comfort and Accessibility

When selecting a bike, comfort is paramount. Here are a few factors to consider:

a. Seat Comfort

Look for a bike with an adjustable seat that provides adequate cushioning. An uncomfortable seat can discourage regular use, so prioritize bikes with ergonomic designs.

b. Step-Through Frame

A step-through frame design allows for easy mounting and dismounting, reducing the risk of falls—a significant concern for seniors.

c. Handlebar Position

Ensure that the handlebars are at a comfortable height. Some models offer adjustable handlebars, which can accommodate different user heights and preferences.

3.Resistance Levels

Choose a bike with adjustable resistance to accommodate your fitness level. Here are some points to ponder:

a. Magnetic vs. Friction Resistance

-Magnetic Resistance: Provides a smoother, quieter cycling experience. It’s easier for seniors as they can easily adjust levels without much effort.

-Friction Resistance: Tends to be less expensive but can wear out over time and may require more maintenance.

b. Progressive Resistance

Opt for a bike that allows progressive resistance. This feature helps you gradually increase intensity as your fitness level improves, ensuring continued motivation and engagement.

4.Display and Tech Features

Modern exercise bikes often come equipped with various display and technology features that can enhance your workout experience:

a. LCD Display

Look for bikes with a clear LCD screen that displays essential metrics, including time, distance, speed, and calories burned.

b. Heart Rate Monitors

Some bikes include heart rate sensors, allowing you to monitor your cardiovascular health, an essential factor for seniors.

c. Connectivity Features

If you're tech-savvy, consider bikes that offer Bluetooth connectivity or app integration. These features can enhance your routine by providing interactive workouts and tracking your progress.

5.Budget Considerations

Exercise bikes vary widely in price, so it's essential to set a budget. Consider the following:

a. Quality vs. Price

While it's tempting to go for the cheapest option, investing in a higher-quality bike can enhance durability and functionality. Well-built bikes often have better warranties and require less maintenance.

b. Look for Sales and Discounts

Keep an eye on sales events or second-hand bike options, which can provide significant savings without compromising quality.

Conclusion

Selecting the right exercise bike as a senior involves careful consideration of various factors including type, comfort, resistance levels, technology, and budget. By taking the time to evaluate your options and aligning them with your personal needs and preferences, you can enjoy the numerous health benefits that regular cycling provides.

As you embark on your fitness journey, remember that the key is to find a bike that you feel comfortable and motivated to use regularly. Empower yourself to stay active; after all, a simple act like cycling can significantly enhance your quality of life.

Sources

French Society of Exercise and Sports Medicine (SFMES)

Polyphenols: Nature's Powerhouse of Antioxidants

2024-09-26T08:16:00.000-07:00

The consumption of foods rich in polyphenols would play a protective role on health. Which ones should we favor? What external parameters should also be taken into account to obtain real nutritional benefits? We take stock.

What are Polyphenols?

Polyphenols are a group of natural compounds found in plants. They are the molecules responsible for the color, taste, and aroma of many fruits, vegetables, and beverages. Beyond their sensory properties, polyphenols play a crucial role in plant defense against environmental stressors. For humans, they offer a range of health benefits.

The Health Benefits of Polyphenols

Antioxidant Properties: Polyphenols are potent antioxidants, helping to neutralize harmful free radicals that can contribute to cellular damage and chronic diseases.
Heart Health: Studies suggest that polyphenols may help reduce the risk of heart disease by improving cholesterol levels, blood pressure, and blood vessel function.
Anti-inflammatory Effects: Polyphenols can help reduce inflammation, a key factor in many chronic diseases.
Neuroprotective Benefits: Some research indicates that polyphenols may protect brain cells and reduce the risk of neurodegenerative diseases like Alzheimer's and Parkinson's.
Anti-cancer Properties: Certain polyphenols have been shown to have anti-cancer properties, potentially inhibiting the growth and spread of tumor cells.

Our Polyphenol Needs

While the exact amount of polyphenols needed for optimal health is still being researched, it's clear that incorporating polyphenol-rich foods into your diet is beneficial. Aim for a variety of these foods to get a broad spectrum of polyphenols.

What are the Main Dietary Sources of Polyphenols?

Fruits: Berries (blueberries, strawberries, raspberries), apples, grapes, pomegranates
Vegetables: Cruciferous vegetables (broccoli, cauliflower, kale), onions, garlic, legumes
Nuts and Seeds: Almonds, walnuts, flaxseeds, chia seeds
Whole Grains: Brown rice, quinoa, whole-wheat bread
Tea and Coffee: Green tea, black tea, coffee
Wine: Red wine, especially those with high tannin content

What Factors Can Affect the Absorption of Polyphenols?

Cooking: Cooking can reduce polyphenol content and bioavailability. Steaming or boiling is generally preferable to frying.
Processing: Processing can also affect polyphenol levels. Opt for whole, unprocessed foods whenever possible.
Gut Microbiota: The composition of your gut microbiota can influence polyphenol absorption. A healthy gut microbiome can enhance the breakdown and absorption of these compounds.

By incorporating polyphenol-rich foods into your diet, you can harness the power of these natural antioxidants to support your overall health and well-being.

What foods to eat before or after sport?

2024-06-08T09:49:00.000-07:00

The body needs to assimilate nutrients before being challenged. But be careful, you shouldn't eat just anything! Two experts explain to us what to eat to be in shape before going to the gym, but also what to eat after physical exertion to recover properly.

To take care of your body and your health, it is recommended to have a balanced diet and do 30 minutes of physical exercise per day. But before going for a run or an intensive Zumba class, you need to eat properly . Although it is not recommended to exercise on an empty stomach, certain foods should be avoided. What should you eat or not eat before exercising? And after ?

Should you drink and/or eat before exercise?

“Studies are unanimous on this subject: performance is better when physical activity is preceded by a meal,” announces the French Cardiology Federation (source 1). If eating before sport is recommended for better performance, you can also do without it to do sport on an empty stomach.

Should you also drink before exercise? The answer is yes. “ It is very important to drink enough before, during and after exercise to avoid dehydration, allow the transport of nutrients and reduce the risk of sustaining an injury. Water serves in particular as a lubricant between the different tissues,” notes the Federation.

Drinking helps compensate for water losses linked to sweating , which can be very significant depending on the intensity and duration of the exercise, the temperature and the humidity level of the air. Uncompensated, they can have dramatic repercussions on performance and health.

Except in cases of very prolonged exercise, water is sufficient. Otherwise, you can opt for energy drinks adapted to the athlete's energy, vitamin and mineral needs. You can drink water two to three hours before a sports session, always in small sips, up to 10 minutes before the sessions.

How to eat before physical exercise?

Ysabelle Levasseur, dietitian-nutritionist, recommends eating complex carbohydrates, in order to 'nourish' the muscles used during exercise. You can therefore eat pasta, rice, cereals to stock up on energy at midday.

Foods rich in complex and simple carbohydrates

She also advises the absorption of “simple carbohydrates”, which are found in:

Compotes without added sugar;
Fresh fruits, such as apricots, rich in potassium, iron, copper and magnesium, or bananas . The latter is also “ the fruit of the athlete, because it is digestible and neutralizes the acidity of the stomach” , specifies the dietician.

When it comes to meals, eat a diet rich in starchy foods and moderate in protein to stay in shape during training. If your sports session takes place between snack and dinner, consider swallowing “a slice of wholemeal or semi-wholemeal bread for its contribution of fiber , proteins, minerals and its glycemic index more interesting than that of white bread”, advises the dietitian. Those with gluten intolerance can opt for chestnut bread, rich in potassium.

Foods rich in antioxidants for bodybuilding

Blueberry, rich in antioxidants (vitamin C in particular) is recommended for bodybuilding, because it can help muscle fiber to regenerate. The role of antioxidants is to protect cells by stopping the harmful action of free radicals, generated when the body undergoes stress, which is the case during sport, and in particular bodybuilding. Other foods are rich in antioxidants: brightly colored fruits rich in beta-carotene and vitamin C (red fruits, carrots, apricots, red peppers, mangoes, etc.). You will find vitamin E in nuts, almonds, avocado, wheat germ…

When to eat before sport?

The best solution to be in shape during training: eat three to four hours before exercise to give the body time to digest the meal. In fact, it is better to prevent the digestive system from working during activity!

Except that professional life does not always adapt to this need. Finding the right time to optimize your performance depends on each athlete . The main thing is not to disrupt the body's natural rhythm .

No need to get ahead of your hunger. Wait until it is felt before having a meal, otherwise you risk not eating properly, advises Nicolas Sahuc, liberal dietitian attached to the Montpellier CHRU.

But how can you urgently manage your hunger a few minutes before training? The dietician advises opting for “easily digestible and absorbable products such as compotes, exercise drinks or a small cereal bar. These foods suppress the feeling of hunger without overloading the body. » A little patience is necessary to learn to recognize the body's signals and find what suits us best.

“ Avoid eating nuts which are fatty and can slow gastric emptying, creating digestive discomfort. Dried fruits , rich in carbohydrates, risk causing a slump mid-workout or digestive problems linked to water absorption,” he adds, however.

Athlete's breakfast: what to eat before a session?

When it comes to breakfast , we choose foods with a low glycemic index to burn calories and especially more fat.

It is recommended to have a good intake of proteins, which slow down the absorption of carbohydrates, and are useful for the functioning of muscle mass. You can eat a slice of ham or a hard-boiled egg for example;
It is recommended to have an intake of cereals , a real fuel for the body. We turn to bread , rusks, pasta, rice or semolina (yes yes, for breakfast!). Muesli can be a good alternative.

The egg, the “star” food

Please note: the egg is the “star” food of an athlete’s breakfast. It provides a very interesting source of protein (a whole egg provides around 7 grams of protein) and is not at all sweet. Plus, you can vary the recipes endlessly! Hard-boiled egg, fried, scrambled, with vegetables, pancakes, in the form of a high-protein omelette…

What foods should you avoid when exercising?

Ysabelle Levasseur takes stock of foods to avoid, such as “foods that are too fatty and/or too sweet or even industrial dishes”. The nutritionist also advises not to eat too much “so that it is not counterproductive”. You will thus avoid “the inconveniences, such as nausea, linked to too long digestion”. Finally, remember to chew your food well to facilitate digestion.

“Whether 'good' or 'bad' fats, it is preferable to limit their consumption before sporting activity,” adds the French Federation of Cardiology. Lipids need a relatively long time to be digested and “digestion is therefore likely to continue during physical exercise and cause serious gastric discomfort”.

In addition, bad fats or saturated fatty acids stiffen the arteries which, on the contrary, must remain elastic to provide oxygen to the muscles.

The French Federation of Cardiology also warns on one point: “ the meal preceding intense physical activity is certainly not the opportunity to try new foods, nor even to choose foods which have the habit of causing discomfort such as legumes, cruciferous vegetables which can ferment and cause bloating , but also spicy or caffeine-rich foods.”

Another tip: avoid sugary snacking before a sports session , which raises blood sugar levels too high. This is where the dip (hypoglycemia) occurs during exercise.

As for drinks, coffee , tea and sodas, like all drinks containing caffeine, must be limited because they can dehydrate us when we exceed a certain dose.

What meal after sports training?

It is not always easy to choose the menu after a sports session, but the body does need to be nourished. Whether you are a fan of yoga , running , tennis or the weight room, the feeling of hunger always wakes up. You might as well prepare yourself to avoid making bad choices and to stay in great shape.

To recover well after a sports session, favor “ foods that promote recovery such as milk, fruits, vegetables and almonds,” explains Ysabelle Levasseur.

After exercise, bananas, blueberries, protein foods…

Immediately after exercise, I recommend eating fruits rich in carbohydrates, such as bananas, apricots, grapes or blueberries. You can also eat protein foods such as dairy products, which will provide the body with amino acids lost during exercise. Ysabelle Levasseur

A protein intake after exercise is especially indicated " in the event of an intense weight training session or when the workouts are very close together", as suggested by Canadian dietitian Tristaca Caldwell, interviewed by the Best Health Mag site (source 2).

The dietician-nutritionist also offers a gourmet milk recipe, composed of 125 to 250 ml of semi-skimmed milk, a teaspoon of defatted, unsweetened cocoa powder, accompanied by half a banana to make the full of nutrients.

What should you drink after sport?

In terms of hydration, if you exercise for more than an hour, and especially if you sweat a lot, you can drink an energy drink . Very popular with athletes, it contains electrolytes which will compensate for the loss of sodium and potassium lost in perspiration. If your activity requires less effort, or is short, you can simply drink water.

“It is important to hydrate and consume carbohydrates within 30 minutes of exercise ,” says Tristaca Caldwell, to help the body assimilate the nutrients it needs.

Eating after sport in the evening: five menu ideas

Morning exercisers jump out of bed as soon as the alarm rings, put on their sneakers and go to work out, while evening exercisers reach their peak of energy after their day's work. Nutrition and sports expert Cynthia Sass, interviewed by Health magazine (source 3), gives some ideas for meals that provide proteins and good fats without weighing down the stomach.

Prepare a portion of classic hummus or a lentil-based version and accompany it with a few slices of raw vegetables: tomatoes, cucumbers or any seasonal vegetable you like;
Mix a small portion of fresh salmon with a handful of spinach and a spoonful of tapenade . To make the mixture even tastier, add a few leaves of romaine lettuce;
A handful of chickpeas, a spoonful of olive oil and a pinch of salt are enough to stock up on nutrients. Grill in the oven or pan until golden brown;
Prepare a salad using hard-boiled eggs and chopped vegetables , such as cabbage or zucchini, and season everything with a spoonful of pesto;
Five or six thawed shrimp go perfectly well with a serving of guacamole. Just avoid over-spicing this dish, as some spices can affect sleep.

Digestion time: can we exercise after eating?

Overall, it is advisable to leave some time between eating and exercising. It is advisable to wait between 1 hour and 1.5 hours between the time of the snack and the start of the sporting activity. If it's a meal, we even wait 2 or 3 hours. We must give our digestive system time to work.

Sources

Source 1: “ What should you eat before sport? », French Federation of Cardiology.

Source 2: “ Yes, You Need To Fuel Your Body Properly After A Workout ,” Health magazine, November 7, 2017.

Source 3: “ What to Eat After a Late-Night Workout ,” Cynthia Sass, Health magazine, January 8, 2020.

The best diets in the world to lose weight sustainably

2024-05-27T11:46:00.000-07:00

Every year, internationally renowned experts draw up a ranking for the American magazine US News & World Report of the best diets for losing weight and being in good health. What are these diets and how to choose the most suitable one? Here are their identity cards and their possible variations.

Despite a plentiful supply, five dietary models continue to stand out each year, with scientific data supporting their effects on health.

Okinawa diet: the basis of longevity

The Okinawa diet is named after a small island in the south of Japan, a “blue zone” renowned for the healthy longevity of its inhabitants. According to experts, this is largely linked to their lifestyle , particularly their traditional diet which, unfortunately for current generations, has become highly Westernized (sodas, processed products, etc.).

Its main characteristics

A plate centered on plants. Sweet potatoes, green leafy or yellow root vegetables, and legumes (especially soya) form the basis of each meal. They are sometimes supplemented with a little cereal with a low glycemic index, such as millet. Unlike the rest of Japan, rice is not very common;
Moderate consumption of alcohol and almost no sugary products (sugar, fruit, etc.);
A low energy intake (10 to 15% less than the recommended intake) linked to the choice of foods which for the most part have a low energy density (vegetables, lean meats and fish, etc.), to small portions and to listening sensations (it is recommended to stop eating before being full);
A lower presence of meat foods (mainly lean pork) and dairy products;
Moderate consumption of fish products , with the exception of seaweed , which is widely used;
A low fat intake (less than 10% of total calories) with good ratios between saturated and monounsaturated lipids, as well as between omega-3 and omega-6. The fats used are fish oil and pork fat, in very small quantities.

Its benefits

According to researchers, this traditional diet combines several key elements for healthy longevity. The very high intakes of various antioxidants , present in particular in sweet potatoes and yellow-orange tubers (beta-carotene, vitamins C and E, polyphenols, etc.) fight against the damage of free radicals and cell aging.

The very low representation of animal products prevents inflammation. The quantity and especially the quality of lipids contribute to a healthy cardiovascular system and brain function. Finally, calorie restriction could play a crucial role.

Okinawan style meal

Miso soup topped with small amounts of tofu, fish, pork or vegetables;
Dish of varied local vegetables, simmered with a little fish oil or pork fat, bonito broth and small quantities of fish or pork;
Jasmine tea.

Mediterranean diet: the diet for the heart

The Mediterranean diet is characteristic of the traditional diet of the Mediterranean basin (Italy, Greece, Maghreb, etc.) which, despite variations specific to each country, has a marked identity. Scientists' interest in it dates back to the 1950s and the "seven countries" study which, after analyzing data from nearly 13,000 men aged 40 to 59 from different countries, concluded that the inhabitants of Mediterranean regions were healthier than those in the north.

Its main characteristics

At each meal, plenty of local and seasonal vegetables . Raw or cooked, they represent the basis of the plate and bring color and variety. Fruits (citrus fruits in particular) are also present;
A low presence of dairy products. With the exception of sheep's and goat's milk products, mostly in a fermented form (kefir, yogurts, fresh cheeses);
Unrefined grains in moderate amounts. Mostly from ancient varieties (bulgur, spelt, durum wheat semolina, wholemeal pasta, buckwheat, quinoa, etc.), they appear on the menu at almost every meal;
A fairly high lipid intake (close to 40%). Olive oil is the reference fat, used in raw and cooked preparations, and sometimes at breakfast;
Regular consumption of oilseeds and dried fruits . Almonds, walnuts, hazelnuts , dates , apricots and raisins... are used in many recipes, both savory and sweet;
Tasty cuisine . Mediterranean dishes combine different flavors, colors and scents, with great use of aromatics (onion, garlic, etc.), spices (cumin, turmeric, cinnamon, etc.) and herbs;
Honey occasionally. To sweeten foods and in pastries, reserved for occasions.

Its benefits

This diet combines several beneficial parameters such as the importance given to antioxidants, unsaturated fats, fiber, and low consumption of saturated fats, meats, salt and sugar. A wealth of scientific literature has highlighted its protective effects on the arteries and the heart, preventing diabetes, excess weight and probably cancer. It would thus improve longevity.

Mediterranean-style meal

Salad of tomatoes, cucumber, red onions, olives, coriander and parsley, olive oil and lemon juice;
Bulgur ratatouille with olive oil and grilled sardines;
Sheep's yogurt, honey.

DASH diet: the Mediterranean version for the arteries

Dietary Approaches to Stop Hypertension (DASH) was established in the United States in the 1990s, based on scientific data, to lower blood pressure in at-risk patients. It precisely dictates the quantities and frequencies of consumption of different foods and insists on the reduction of salt and lipids.

In practice

It is based on : daily consumption of 4 to 5 portions of vegetables, 2 to 3 medium fruits, 2 to 3 plain semi-skimmed dairy products, 1 to 2 portions of lean meat, fish or eggs, 2 to 3 portions of whole grains or legumes, 45 g of oilseeds and 2 to 3 tbsp. teaspoon of vegetable oil.

Are limited : salt intake (less than 6 g per day), by adding less salt and limiting salty foods (bread, cheese, etc.) and ultra-processed foods; sugar intake and sweet products (less than 5 tablespoons per week) and alcoholic beverages (1 glass per week max).

Mind diet: the Mediterranean version for the brain

This model, developed by American researchers in 2015, includes food compounds with sufficient scientific evidence regarding their positive impact on the brain : B group vitamins (B6, B9 and B12), polyunsaturated fats, antioxidant compounds ( vitamins E and C, polyphenols, carotenoids, etc.). And recommends limiting foods that can have negative effects on brain function . Such a diet could reduce the risk of Alzheimer's disease by 53%.

In practice

He advises : increased consumption of 10 healthy components: green leafy vegetables (6 or more servings/week), other vegetables, olive oil, whole grains (at least 3 servings/day), legumes (at least 4 times/ week), fish (at least once/week, favoring fat), berries (at least twice/week), nuts (5 or more servings/week), poultry (at least twice/week), green tea.

And recommends limiting 5 harmful components : fried foods (max 1 time a week), sweets (max 4 times a week), red meat (max 3 portions a week), cheese (max 1 time a week), butter and margarines (less than 1 c. to s. per day).

Portfolio Diet: the anti-cholesterol diet

Originally from Canada and designed in the early 2000s by Dr. David Jenkins and his team at the University of Toronto, this diet is intended to reduce bad cholesterol levels for better cardiovascular health. Rather than banning food categories, it is based on an almost vegetarian diet to which a specific portfolio of products known to lower cholesterol must be added on a daily basis.

Its main characteristics

4 foods to consume every day : 45 g maximum of oilseeds + 50 g maximum of vegetable proteins from soy or legumes (lentils, chickpeas, dried beans, etc.) + 22 g maximum of mucilaginous soluble fiber from oats, psyllium, eggplant, apple, orange, berries or barley + 2 g of sterols of plant origin ( phytosterols ) from products enriched with plant sterols (margarines, yogurts, etc.) more consumption of foods containing it naturally;
Whole grains and legumes depending on appetite. Oats, barley, rye, dried beans, lentils, etc. can be eaten with every meal;
Very few eggs. By favoring especially white;
Fruits and vegetables at every meal. At least one serving of each;
A little animal protein , very low in lipids. To become acceptable to the majority, this initially vegetarian diet included poultry and lean meats as well as fish (even fatty ones, because they are not the same fats) a few times a week.

Its benefits

The reduction in bad cholesterol (LDL) can reach 30% or more, which can sometimes make it possible to do without medication. The effects on good cholesterol vary. Triglycerides may also drop. A 2018 meta-analysis thus indicates a reduction in risk factors for cardiovascular disease and diabetes.

Portfolio type meal

Lamb's lettuce salad, rapeseed or olive oil, nuts;
Lentils or white beans or chickpeas. Barley flakes or wholemeal pasta or brown rice, 1 tbsp. teaspoon of margarine with plant sterols;
Calcium-enriched soy yogurt;
Apple.

Why these 5 diets can change everything: expert opinion

Mediterranean, DASH, MIND, Portfolio or Okinawa: how, why, for whom? Internationally renowned experts answer our questions.

What do these diets have in common?

They all value simple, local foods that have undergone little or no processing. There is also sobriety and moderation and even, for some (Okinawa), frugality. And they are predominantly plant-based, without completely excluding animal products. Dr Jean-Michel Lecerf, nutritionist

Their second point in common is that they can all claim beneficial effects on health, particularly metabolic, and on weight regulation, to varying degrees.

Why are these diets good for health and longevity?

They contain little or no foods implicated in health problems

Namely: ultra-processed products, “ junk food ” and sugary foods, largely correlated with excess weight and metabolic disorders, diabetes in particular, notably through their deleterious impact on the arteries, the intestinal microbiota and blood sugar. Animal products are also present in very small quantities and the meats consumed are mainly lean: the intake of saturated fat, which is harmful in excess for the cardiovascular system, is therefore very low.

They promote good fats

“All favor healthy fatty acids , such as those found in olive oil, plant sources and fatty fish,” emphasizes Christal Burnett, researcher. Mono- (olive oil, avocado, oilseeds) and polyunsaturated omega-3 fatty acids (oily fish, nuts) have recognized protective effects with regard to, among other things, cardiovascular health, but also cerebral health.

They display a strong antioxidant potential

They all give pride of place to foods rich in various antioxidants : fruits and vegetables (polyphenols, carotenes, etc.), oilseeds and vegetable oils (vitamin E, zinc, etc.), spices, etc. However, these substances could delay the effects of aging, among other things by opposing the misdeeds of free radicals.

They consume a lot of fiber

Rich in fruits and vegetables, legumes and whole grains, they provide a lot of them and in different forms (soluble, insoluble), with demonstrated protective effects against cardiovascular disorders (particularly hypercholesterolemia), certain cancers, overweight and obesity. diabetes. “The Portfolio Diet additionally encourages the inclusion of modest amounts of nuts, soy products and soluble fiber, all of which have cholesterol-lowering properties,” says nutrition researcher Professor Neal Barnard.

They have a high anti-inflammatory potential

“These predominantly plant-based dishes, rich in fiber and protective antioxidants, also have an action against chronic inflammation in the body ,” adds Dr. Lecerf. First, they encourage the consumption of foods with recognized anti-inflammatory effects , such as spices, fatty fish (especially Okinawa) and certain oilseeds rich in omega-3, and sometimes green tea. In addition, thanks to their fibers, they promote the production of short-chain fatty acids with anti-inflammatory properties in the intestinal microbiota.

They encourage moderation

These diets are based on a minimally processed diet, where frugality is often essential. Sources of carbohydrates, slowly assimilated and rich in fiber, satiate and thus help to better regulate the appetite. However, a study by the team of Okinawa researchers published in 2017 suggests that the mild calorie restriction (10 to 15% less than the recommended calorie intake) of the island's inhabitants would probably play a role in extending their duration life and good health.

Which ones work best for losing weight?

The Okinawa diet is undoubtedly the one that most encourages calorie restriction. Above all out of obligation.

Okinawa is an island, there is little food available. Hence the absence of red meat, dairy products and even the scarcity of cereals, such as rice, in the diet! Christal Burnett, researcher at the Okinawa Research Center for Longevity Sciences.

But also by philosophy of life: “this diet owes a large part of its effectiveness to the social bonds and the mentality that are established during the meal,” insists Christal Burnett. The emphasis is on mindful eating practices, encouraging individuals to be attentive to cues of hunger and fullness .”

For the other regimes, although all have shown a significant effect on regulation, the effectiveness varies greatly, depending on their specificities.

The Portfolio diet is particularly powerful. Because it recommends the total or almost total avoidance of animal products, it contains almost no animal fats and cholesterol. In comparison, a Mediterranean diet has a very limited impact on weight. Professor Neal Barnard, nutrition researcher at the University of Washington School of Medicine

According to the American expert, the MIND and DASH diets are also made less effective by the greater presence of animal products. Thus, intervention work carried out by the specialist and his team showed that “vegan diets are much more effective for weight loss and cholesterol reduction, the Mediterranean is slightly better for reducing blood pressure”.

How do I choose the diet that’s right for me?

It depends above all on the objective!

I do not recommend a Mediterranean, DASH, or MIND diet for anyone wanting to lose weight or improve their cholesterol or diabetes. They're just not effective enough. Professor Neal Barnard

“ Vegan models , like the Portfolio, give much more results ,” adds the researcher. Be careful though! “The portfolio or the DASH, which are diets developed by scientists, are sometimes too dogmatic and little attached to the hedonic aspect of food,” warns Dr. Lecerf. With strict instructions, compliance is difficult and abandonments are numerous.”

The nutritionist recommends instead taking inspiration from these models to find the right dietary balance according to your lifestyle and tastes. That is to say generally to increase the proportion of plants and good fats, to limit animal products, especially fatty ones, and, as in Okinawa, to eat with full awareness and sharing.

Can everyone follow them?

These dietary models favor a healthy diet and therefore have no contraindications. However, for some, it is better to seek advice from your doctor in the event of pregnancy , a particular pathology or malnutrition.

Vitamin E: what are the benefits? what foods to choose?

2024-05-26T07:44:00.000-07:00

Vitamin E is an essential nutrient that we find mainly in fatty foods such as oils and oilseeds. Its main asset? Combat oxidative stress and delay aging. We take stock with a dietitian.

Vitamin E is essential to combat oxidative stress and the effects of time. A balanced diet is sufficient to meet our needs for this essential element. However, food supplements are not recommended.

Vitamin E (tocopherol): what is it? what daily intake?

Vitamin E is one of the thirteen essential vitamins for humans. “Vitamin E is fat soluble like vitamin A and D. This means that it can dissolve in fats,” explains dietitian Claire Trommenschlager.

Vitamin E brings together eight vitamin compounds including four tocopherols . Alpha -tocopherol is the most useful to the body. “These molecules have powerful antioxidant power . For this reason, vitamin E is known to protect against oxidative stress and therefore against aging and cellular degeneration such as cancer or dementia,” according to the specialist. Vitamin E also appears to play a role in maintaining the immune system and other biological processes.

Vitamin E is synthesized in plant elements . We find it in plant foods but also in animal products that consume plants.

Since vitamin E is fat-soluble, it is better absorbed in the presence of lipids. Moreover, we find it in foods rich in fats such as oils or oilseeds. Claire Trommenschlager, dietician.

Once in the intestine, 30% of vitamin E is absorbed by the body. It is transported to the liver and then stored in adipose and muscle tissues.

Vitamin E deficiency: what are the symptoms?

“Vitamin E deficiency is very rare because a balanced diet is generally sufficient to meet the daily needs of this vitamin. However, undernourished or malnourished people (especially in developing countries) risk lacking vitamin E,” explains the dietician. People who have difficulty absorbing fat are also likely to experience such a deficit.

Vitamin E deficiency can cause impaired reflexes and coordination, difficulty walking and muscle weakness . Premature and deficient babies can develop a severe form of anemia that can be effectively treated with supplementation.

What are the recommended daily intakes?

In order to avoid deficiency and stay in shape, it is better to try to meet your vitamin E needs (and preferably through a balanced diet).

The nutritional reference value for vitamin E was established at 12 mg/day of alpha-tocopherol equivalent by the European Commission , after consultation with EFSA , the European Food Safety Authority. The Agency recommended, for the α-tocopherol form, intakes of 13 mg/day for men and 11 mg/day for women. For infants and children, adequate intakes are between 5 and 13 mg/day.

On food supplements , the dosage of vitamin E is sometimes indicated in international units (IU). 1 mg of alpha-tocopherol is equivalent to 1.5 IU. In France, supplements can contain a maximum daily dose of 30 mg of tocopherol (i.e. 45 IU).

Please note, studies regarding the health benefits of vitamin E supplements are mixed. In addition, it has been shown that at high doses, these products are more harmful to the body.

Oils, oilseeds… what foods contain the most vitamin E?

Vitamin E is found naturally in:

vegetable oils such as sunflower oil , rapeseed oil, olive oil , flaxseed oil, safflower oil, canola oil, etc.
margarine ;
oilseed seeds and dried fruits such as walnuts, almonds, hazelnuts, peanuts, flax or sesame seeds, pine nuts, etc.;
wheat germ ;
fatty fish ( sardines , salmon , etc.) and eggs ;
certain green vegetables such as broccoli, spinach, etc.;
certain fruits; avocado , tomato, apricot, prune .

An antioxidant as powerful as it is natural

The EFSA (European Food Safety Authority) and the European Commission have estimated that foods containing vitamin E can contribute to the protection of cells against oxidative stress and free radicals. Vitamin E is recognized as a powerful antioxidant (source 1).

Vitamin E delays skin aging

Vitamin E limits the damage caused by free radicals on the body's cells, particularly in the skin. In fact, the body stores the vitamin E consumed in the tissues. Vitamin E reaches the epidermis via the flow of sebum, a fatty secretion that protects and lubricates the skin. Consumed every day, this vitamin helps prevent skin sagging and the formation of fine lines and wrinkles.

Vitamin E and cancer

“A balanced diet containing the necessary intake of vitamin E protects against the risks of cellular degeneration linked to oxidative stress such as cancer,” according to the nutrition expert.

However, food supplements based on vitamin E do not protect against the risk of cancer . It would even be the opposite, according to certain studies which demonstrate that antioxidant supplements such as vitamin E increase the risk of lung cancer in particular (source 2).

Vitamin E and cognitive functions

A balanced diet containing vitamin E protects our cells from oxidative stress and therefore cellular degeneration. Please note, however, there is no scientific proof that vitamin E supplementation would prevent or delay the development of neurodegenerative diseases (Alzheimer's or Parkinson's disease) and cognitive disorders (source 3).

Other benefits of vitamin E

A balanced diet that meets our vitamin E needs would also:

to strengthen the immune system: it has been shown in particular that a vitamin E deficiency induces a reduction in the production of antibodies, the activity of NK lymphocytes, and phagocytosis, the process by which immune cells internalize micro -organizations (source 4).
to maintain normal cardiac function . Please note, here again no study shows that taking vitamin E food supplements helps strengthen immunity or protect against cardiovascular risks. Since 2012, these claims have been banned by the European authorities .

Sources

Interview with dietician, Claire Trommenschlager.

Vitamin E Deficiency, Larry E. Johnson, MD, PhD, University of Arkansas for Medical Sciences Checked/Revised Nov 2022

Directive 2008/100/EC of October 28, 2008 , Official Journal of the European Union, 10/2008

Food supplement: Vitamin E, vidal

source 1: Jiang Q. Natural forms of vitamin E: metabolism, antioxidant, and anti-inflammatory activities and their role in disease prevention and therapy. Free Radic Biol Med. 2014 Jul; 72:76-90. doi: 10.1016/j.freeradbiomed.2014.03.035. Epub 2014 Apr 3. PMID: 24704972; PMCID: PMC4120831.

source 2 Sayin VI, Ibrahim MX, Larsson E, Nilsson JA, Lindahl P, Bergo MO. Antioxidants accelerate lung cancer progression in mice. Sci Transl Med. 2014 Jan 29; 6 (221): 221ra15. doi: 10.1126/scitranslmed.3007653. PMID: 24477002.

source 3: Farina N, Isaac MGEKN, Clark AR, Rusted J, Tabet N. Vitamin E for Alzheimer's dementia and mild cognitive impairment. Cochrane Database of Systematic Reviews 2012, Issue 11. Art. No.: CD002854. DOI: 10.1002/14651858.CD002854.pub3. Access to March 19, 2024.

Running on an empty stomach: is it really a good idea?

2024-05-25T11:45:00.000-07:00

Running on an empty stomach is an increasingly widespread practice among runners who don't hesitate to put on their sneakers when they get out of bed to get a better start to their day. What are the advantages of this practice? Is it really suitable for everyone? What precautions should you take? Expert answer.

It's a question that divides runners: is it better to get up early to run on an empty stomach or to take your time and eat breakfast before putting on your sneakers? We take stock with Mathieu Jouys, dietitian nutritionist within the performance optimization unit of the French Athletics Federation.

Running on an empty stomach: what does it involve?

You guessed it, running on an empty stomach means running on an empty stomach! This usually involves getting up early enough to run before breakfast even though we haven't eaten anything for 10 to 14 hours (since dinner the day before, in short).

Does this idea seem totally absurd to you? And yet... More and more athletes are taking advantage of this morning window to boost their metabolism and exercise before starting their work day. Let's try to understand why.

Advantages and disadvantages: is it reasonable to go jogging on an empty stomach?

First of all, let's remember that you don't have to get up at dawn to go running. “To each their own: some people prefer to run in the morning for reasons of health, lifestyle or fitness objectives . The main thing is to respect their needs and desires,” notes Mathieu Jouys.

The benefits of running on an empty stomach

Running on an empty stomach can promote the use of fat as an energy source . “In the absence of immediately available glycogen stores, the body is more inclined to draw on its fat reserves, which can promote weight loss in the long term,” indicates the expert.
It also promotes metabolic adaptation : running on an empty stomach can help the body adapt to using fat as an energy source, which can be beneficial for people working on endurance and those looking to improve their ability to burn fat.
Running on an empty stomach also requires some mental discipline, which can build resilience and determination .
Without forgetting that this practice can be an opportunity to save time (we avoid waiting a few hours after having breakfast before going for a run), but also to avoid postponing exercise until the last moment because of a change of schedule.

That said, do not hesitate to seek advice from a health professional or a sports coach before starting to run on an empty stomach! The latter will be able to ensure that this type of training is suitable for your level and your physical form .

Weight loss: does running on an empty stomach really help you lose weight?

As noted above, running on an empty stomach can help promote weight loss, but it's not necessarily a miracle method for losing weight! And Mathieu Jouys explains again: "When we practice physical activity on an empty stomach, our glycogen reserves (the carbohydrates stored in the liver and in the muscles) are so low that our body is forced to draw from energy in our fat stores , which can contribute to imbalance energy balance and promote weight loss.

As a reminder, only a calorie deficit allows you to lose weight (expend more calories than you consume). Running on an empty stomach is therefore interesting in that it increases fat burning. But it also strengthens our muscles and boosts our metabolism , which promotes the burning of calories on a daily basis outside of any sporting activity.

Please note: it is important to remember that weight loss does not depend only on physical activity, but also on genetics, diet, health and lifestyle habits of each individual . “In other words, if you go running on an empty stomach one day out of three, but you don't pay any attention to your diet, it is possible that your weight will stagnate,” warns the dietitian nutritionist.

This sporting practice also has its share of disadvantages!

Fasting running is not for everyone... In some runners, the absence of glycogen from food consumed before exercise can sometimes lead to a drop in performance : reduction in strength, endurance and speed while running.

Running on an empty stomach when first starting out can also increase the risk of premature fatigue during exercise, which can lead to decreased motivation... Low glucose availability can also affect cognitive function and compromise concentration and coordination while running (which increases the risk of injury).

Finally, running on an empty stomach can exacerbate feelings of hunger during and after exercise. This feeling can be the cause of food overcompensation after training - in other words, cravings! Some people are in fact tempted to consume more calories to compensate for the energy spent during the race... A behavior that is, to say the least, counterproductive from a weight loss perspective.

Running on an empty stomach, a practice reserved for experienced runners!

“Running on an empty stomach is not a bad practice, but it is reserved for experienced and sufficiently trained runners. I don't mean people who have already been running two to three times a week for some time ,” insists Mathieu Jouys. And to specify: "The runners' body must be sufficiently seasoned to be able to adapt on a physiological level and continue to function without prior carbohydrate intake." Otherwise, runners quickly find themselves in hypoglycemia and suddenly stop their race. In the program ? Dizziness, muscle weakness, feeling unwell... Hence the importance of proceeding in stages!

Instructions for use: how long can you run on an empty stomach? And at what rate?

Running on an empty stomach yes. But not just anyhow. “To limit the risks, it is better to adapt the effort to your abilities,” advises Mathieu Jouys. As for running pace, the ideal is to run at a moderate or even slow pace. “He runs with basic endurance , that is to say at a pace that allows you to run while maintaining a conversation without being out of breath all the time,” he specifies.

In terms of timing, it is generally recommended to run for at least thirty minutes , so that the body is able to mobilize its fat reserves. Start with short sessions and gradually increase their duration as your body adapts. Some experienced people can run on an empty stomach for more than an hour, but it's important to listen to your body and not try to exceed your limits on an empty stomach.

Finally, there is no question of running on an empty stomach every morning - especially if you are a novice! Go gradually and adjust according to your tolerance by aiming for three to four sessions maximum per week, even if you are experienced, recommends Mathieu Jouys.

Morning or evening: what is the best time to go jogging on an empty stomach?

The best time to go jogging can vary depending on personal preferences, lifestyle and individual goals. But when it comes to jogging on an empty stomach... It's better to go for the morning for reasons of practicality given that it's during the night that you go the longest without eating. That said, if you're not a morning person, you can definitely eat breakfast, fast for around ten hours then go for a run!

What precautions should be taken to run on an empty stomach without risk when waking up?

Consult your doctor to check the absence of contraindications and benefit from personalized advice.
On the big day, don't go running straight out of bed: wait until you're wide awake and don't forget to warm up to unlock your body.
Hydrate yourself before during and after exercise! “Running on an empty stomach does not mean running dehydrated,” emphasizes Mathieu Jouys who even advises drinking a cup of coffee or tea as caffeine could promote the use of adipose tissue for energy purposes.
Go gradually : do not exceed 30 to 45 minutes of training if you are a beginner and gradually tend towards 1 hour, or even 1 hour 30 minutes.
Always take a snack , ideally a compote to drink or a cereal bar, but a cube of sugar or an energy drink will do just as well!
Pay attention to your body's signals : If you feel dizzy, dizzy, weak, or any other unusual sensation, stop and take time to recover.
If you run at dawn or sunrise, make sure you are visible to other road users: wear reflective or brightly colored running clothing and use lighting devices if necessary to ensure your safety.
After the run, take the time to stretch to relax your muscles and promote recovery. Also make sure you eat well to replenish glycogen and aid recovery.

Sources

French Athletics Federation

Does rice pudding make you gain weight?

2024-05-21T07:42:00.000-07:00

Rice pudding is a sweet childhood memory. Can this simple dessert be eaten regularly when taking care of your figure? How to cook it healthily? At what time of day is it best to enjoy it?

Is rice pudding high in calories?

A 100 g serving of rice pudding provides 126 calories on average. It also provides a little more than 3 g of proteins and lipids and 21 g of carbohydrates including 14 g of sugar. But not only ! “Rice pudding also provides calcium and phosphorus good for bones, magnesium for the nervous system, potassium which helps regulate blood pressure, and vitamins A and group B,” lists Aurore Lavergnat , dietician-nutritionist.

Does homemade rice pudding make you gain weight?

It all depends on how you cook it! You can make healthy rice pudding by choosing the right ingredients! Here is what Aurore Lavergnat, dietician-nutritionist, advises:

Opt for skimmed milk : it contains less than 0.5% fat compared to 3.5% for whole milk and 1.5% for semi-skimmed milk. As for vegetable juices , those which contain the least lipids are almond drink with 1.5 g and only 0.12 g of saturated fatty acids, rice juice with 1 g of lipids and 0.11 g of saturated fatty acids.

For a texture as smooth as cow's milk, opt for vegetable soy milk, for those who can. Aurore Lavergnat, dietician-nutritionist.

Please note: only with whole milk can you obtain a very soft and creamy rice pudding!

Prefer whole or semi-whole rice : although these two rices are slightly more caloric than white rice (157 calories per 100 g compared to 144), they are more nutritionally interesting on several levels: they provide more fiber ( 2 .3 g per 100 g for whole grain rice compared to 0.8 g for white rice), more vitamins and minerals and they have a lower glycemic index : 50 for whole grain rice compared to 70 for white rice . This makes semi-whole rice and whole grain rice more filling than white rice, so there is less risk of snacking between meals and the lower glycemic index limits blood sugar peaks. Note: "the cooking of these rices takes longer, and the creamy texture will be a little less present due to the high fibers and the lower quantity of starch which gives this creamy side, but nutritionally speaking it is a very good solution ! », specifies Aurore Lavergnat.

Choosing the right sugar : agave syrup or coconut blossom sugar have a lower glycemic index than white sugar : only 15 for the first and 50 for the second compared to 70 for white sugar. Their sweetening power is also up to 30% greater than that of white sugar. As a result, we use less! Another solution for less sweetness: use vanilla, cinnamon, orange blossom to flavor.

Let's not forget that the World Health Organization recommends not exceeding 50 g of free sugars per day. That is to say the sugars added to foods and those present in fruit juices. Aurore Lavergnat

Although made with healthier foods than white rice and white sugar, rice pudding is not a dessert to be consumed every day when you are watching your figure , it should remain an occasional pleasure!

“It is as high in calories as a crème caramel, a chocolate cream or a floating island,” warns Aurore Lavergnat . And it is much more than a natural yogurt which provides approximately 57 calories per 100 g, 4 g of carbohydrates and 2 g of lipids or a fresh fruit which provides, on average, 59 calories per 100 g, 11 g carbohydrates and no lipids. These last two desserts should therefore be favored on a daily basis. »

The recipe for rice pudding

Ingredients for 4 people: 75 g of whole or semi-whole round rice, 70 cl of skimmed milk, 35 g of coconut blossom sugar, 1 tbsp. to c. cinnamon, vanilla powder or orange blossom water.

The preparation

Rinse the rice. Cook it for 4 minutes in boiling water. Drain. Then, in the saucepan, pour the milk, coconut blossom sugar, cinnamon (or vanilla or orange blossom). Bring to a boil. When the milk boils, pour in the rice. Put the fire down.

Cooking time for rice pudding

Cook for 40 to 45 minutes over low heat, stirring regularly. Refrigerate before serving warm or cold.

Can you eat rice pudding for breakfast if you're watching your figure?

Rather than a pain au chocolat or a croissant for breakfast , if you like sweet treats, prefer rice pudding. “A small portion of 100 g is much less caloric than a pastry which provides between 300 and more than 400,” recalls the dietitian-nutritionist. It therefore provides more energy over time and fills you up more, which will prevent you from feeling peckish at 11 a.m.! »

Does rice pudding constipate?

“Rice pudding made with semi-whole or whole rice does not cause constipation, because the latter have a good fiber content. There is therefore no slowdown in intestinal transit, explains the dietician-nutritionist. On the other hand, white rice is low in fiber and can cause constipation in people who have slow intestinal transit which may be due to poor eating habits, stress, a lack of physical activity, a lack of 'hydration… »

How to relieve the burning sensation after eating chili pepper?

2024-05-20T10:42:00.000-07:00

You may have experienced this: some peppers sting more than others... And sometimes we're not surprised! As soon as your tongue starts to burn and your body catches fire, it is possible to calm things down. Overview of the best foods to reduce the heating effect of chili peppers.

Chili peppers are enjoyed in many cuisines around the world, but they can sometimes leave behind an intense burning sensation in the mouth that is difficult to bear . Whether you're a fan of spicy foods or simply underestimated the power of the chili you just tasted, it's essential to know the best tips to soothe that unpleasant feeling .

Reminder: why does chili pepper sting so much?

Why do some peppers sting so much? As Pierre Gayet, member of the Collège Culinaire de France and organic market gardener at Domaine de Vernins, in Dornes, in Nièvre, explains to us, the sensation of heat and burning inherent to the consumption of peppers is linked to the presence of capsaicin . “This molecule is found naturally in the seeds of the pepper and in its placenta (the white membrane found inside the fruit). And the larger quantities it is present in fruits, the greater the burning sensation. »

Fortunately, as unpleasant as it may be, this sensation is only illusory! Capsaicin does not really burn and does not pose any danger to our health , says Pierre Gayet. “In reality, it tricks the pain receptors in our mouth and causes a burning sensation, even if the peppers are cold,” he explains.

Good to know: the concentration of capsaicin varies depending on the peppers, and is measured on the Scoville scale, which allows you to get an idea of the potency of the peppers.

Drink milk or eat dairy products

Dairy products are the number one ally to relieve the burning sensation linked to chili peppers. For good reason, they contain casein and fat .

Why is milk good for chili?

As noted above, milk contains fat that can help soothe heat in the mouth. “Capsaicin is fat soluble, so the fats found in milk can help dilute it and reduce its effect ,” says Pierre Gayet.

Milk also contains casein, a protein that has the ability to bind capsaicin. By binding to capsaicin, it helps dissolve it and detach it from pain receptors in the mouth, reducing the burning sensation .

Ideally, opt for fresh , fattier whole milk . It's best to swallow it to soothe any burning sensation in your throat, but you can also simply swish it around your mouth before spitting it out (mouthwash).

Ice cream, ideal for relieving pain

Milk is not the only dairy product useful for relieving the burning sensation caused by certain chili peppers. Other dairy products, such as yogurt, cheese, cream or ice cream may be good. Not only delicious and comforting, ice cream has the advantage of offering instant relief: its cold and creamy texture helps to numb our taste buds and reduce the burning sensation.

Enjoy the soothing effect of bread and starch

Foods high in starch, such as bread, potatoes, or rice , can also help reduce the burning sensation. These foods have the ability to absorb capsaicin and act as a physical barrier in the mouth, mitigating the effect of chili pepper. For quick relief , you can eat a few pieces of wholemeal bread or starchy foods.

Sugar, ideal for relieving the burning sensation

Sugar is well known for soothing the burning sensation caused by chili peppers. A small amount of sugar can neutralize capsaicin by counteracting its pungent nature. For example, you can dissolve a teaspoon of sugar in your mouth or add sugar to a drink to reduce the feeling of heat. Another well-known alternative: savor a teaspoon of honey directly for a soothing effect.

Saving freshness: focus on fresh fruits and vegetables

Fresh vegetables and fruits, such as cucumbers, carrots, or melon slices , can offer immediate but temporary relief due to their high water content. The freshness of these foods helps soothe the burn by rinsing the capsaicin from the mouth.

Furthermore, the vitamins and antioxidants present in these foods promote the healing of irritated mucous membranes. You can also add a little lemon juice to your favorite cold drink: this will make you salivate and help your tongue clean.

What cold drinks to stop our tongue from burning?

Certain cold drinks can immediately calm the burning sensation, but for a short time, emphasizes Pierre Gayet. Contrary to what one might think, water alone cannot calm the feeling of discomfort. On the contrary, it can quickly spread capsaicin in our mouth and make the situation worse. Instead, choose dairy products like milk, yogurt or cheese mentioned above. Also avoid hot, carbonated and alcoholic drinks which can stimulate heat receptors in the mouth.

As a last resort, rinse your mouth with oil

Is your mouth on fire and you don't have any of the life-saving foods listed above available? Be aware that the burning sensation generally diminishes over time . In the meantime, try to relax and breathe deeply. As a last resort, if the situation becomes unbearable, rinse your mouth with olive, sunflower, rapeseed oil, etc. Take care not to swallow the oil and spit it out thoroughly, then rinse your mouth with water afterwards.

Burns in the eyes or hands: what to do?

Chili peppers can sometimes cause burning sensations in the eyes or hands... If you cut chili pepper without wearing gloves and your fingers start to burn:

Wash your hands with mild soap to remove capsaicin.
Avoid rubbing your hands together to avoid spreading the capsaicin.
Apply vegetable oil to your hands (olive oil, coconut oil, etc.).
Dip your hands in milk or yogurt.

Regarding burns to the eyes:

Rinse your eyes with physiological serum to remove capsaicin.
Apply milk or yogurt to a compress and place it over your closed eyes. Avoid rubbing.
Apply cold water compresses to your eyes to relieve inflammation.
And if the pain persists or worsens, consult a doctor.

What precautions should be taken when handling or eating chili peppers?

To limit accidents, follow these few tips:

Wear gloves when handling chili peppers to avoid direct contact with the skin. This reduces the risk of skin irritation, especially if you are handling extremely hot varieties of peppers. You can also wear a mask or glasses, advises Pierre Gayet.
After handling chili peppers, avoid touching your face (especially your eyes) or genitals!
Wash your hands with soap and warm water, making sure to clean the spaces under your nails and between your fingers to remove any traces of capsaicin.
Avoid using the same utensils for chili peppers and other foods (capsaicin could be transferred from one ingredient to another).
Make sure to ventilate your kitchen well , as capsaicin vapors released during cooking can be irritating to the eyes and respiratory tract.
Finally, if you are not used to spicy dishes, obviously start with small amounts of chili and gradually increase according to your tolerance . This will limit unpleasant surprises!

Mouth on fire: how to prevent the burning sensation and discomfort?

The first step to preventing the burning sensation is obviously to remove the seeds and membranes from the chili peppers. You also need to know your own tolerance threshold for spicy foods. “We all have a different sensitivity to capsaicin,” emphasizes Pierre Gayet. Start with moderately spicy dishes and gradually increase the intensity according to your comfort. This allows your palate to gradually adapt to the heat.

Eating slowly also gives our palate time to respond to flavors and allows our brain to signal the heat level to our body. By taking your time , you can better appreciate the flavors while minimizing the initial shock of capsaicin. In addition, chewing spicy foods thoroughly allows for better distribution of flavors in the mouth.

Always have fire-safe foods at home and avoid hot, carbonated or alcoholic drinks. If you're cooking spicy dishes, be sure to control the intensity of sauces by adjusting the amounts of chili pepper or using milder alternatives . Feel free to experiment with herbs and spices to add flavor without increasing the burning sensation.

How to soften a dish that is too spicy or reduce the spicy taste of a sauce?

Is your curry too spicy and you don't dare serve it to your guests? Before getting rid of it, try these few tips:

Add neutral ingredients to your dish to balance flavors, such as rice, pasta, or unseasoned potatoes.
Double the amounts of each ingredient , except chili, to dilute the heat.
Add a small amount of raw sugar, honey or even maple syrup to your dish to counteract the heat. Sweet fruits , such as diced mango, pineapple or peach, can also add a refreshing sweet touch. Fresh vegetables can also provide a welcome freshness.
Incorporate dairy products into your recipe : add liquid cream, milk, creamy cheese, natural yogurt or even coconut milk!
Play with the acidity by adding a little lemon juice or vinegar to rebalance your dish.
Counterbalance with other mild spices such as cinnamon or cumin to make up for the excess chili.
Some people also use sesame paste , peanut butter , hazelnut, almond or even cashew puree to sweeten their dish.
Reduce the concentration of chili pepper by gradually adding broth or water to your dish to make it less spicy without removing its spicy taste.
In case of emergency, you can always add small pieces of dry bread which will absorb the excess chili . Try it and remember to remove them before serving!

Regardless, taste regularly and gradually adjust the recipe according to your preferences to avoid altering the original dish too much.

Sources

Chili pepper: whoever rubs it gets burned , Maximilien Montalbano, Interprofessional Technical Center for Fruits and Vegetables (CTIFL), June 26, 2023

What are the health benefits of yoga?

2024-05-19T08:35:00.000-07:00

Yoga is an ancestral practice of well-being and relaxation based on the liberation of the chakras to resolve psychophysical tensions. Its benefits on mental and physical health are numerous. Benefits, dangers, prices, different types of yoga, price of a class… We take stock with an expert.

The term yoga means “union” in Sanskrit . This ancestral practice originating from India advocates the union of body and spirit and the union of the individual soul (ours) and the universal soul (the Creator) . This practice was originally transmitted from master to students.

Definition: what is yoga? What does it consist on ?

According to traditional Indian medicine, a healthy body and a healthy lifestyle are necessary for the proper development of the soul and spirit. Yoga exercises combine meditation , gentle gymnastics, postures and breathing . Objective: to release psychophysical tensions accumulated in the chakras.

The chakras are centers of spiritual energy, located in the body, corresponding to certain vital, mental and spiritual functions. There are generally seven, from the lower end of the spine to the top of the skull . The liberation of the chakras would allow a better union of body and mind and better health for the practitioner.

In the West, yoga is considered a practice of well-being and relaxation. Although it is originally a spiritual concept, it is in no way a religious practice. It is therefore accessible to everyone , from children to adults, believers or not.

More than 10 million people practice yoga in France

The practice of yoga concerns very diverse audiences, and can even be recommended for children , the elderly or those suffering from disabilities. But we know very little about the practice in France: how many followers can we count on the territory in recent years? A study carried out with 20,000 respondents gives the answer (source 1), and reveals that no less than one in five French people have practiced yoga in the last three years. Thus, in 2010, there were 3 million French people practicing and 10 years later, there are 10.7 million (or 20.5% of the population).

In 2020, nearly 3/4 of practitioners (i.e. 15% of French adults, 7.9 million) practice yoga regularly : 52% every week and 22% once or twice a month. Among these regular practitioners, it is those over 50 who are more diligent, while those aged 18-24 do yoga more “occasionally”. The Covid-19 epidemic and successive confinements have contributed to this craze since 26% of practitioners (2.8 million) started doing yoga less than a year ago .

Men take up yoga

They now represent 31% of practitioners in France. Their essential motivations? Improving flexibility and deepening self-knowledge. Here too, these are diligent practitioners who tend to do sessions of 2 hours or more. The survey reveals that men tend to remain faithful to the same style of yoga, and are very sensitive to the educational approach proposed by the teacher.

Doing yoga: what are the benefits? What's the point ?

According to Indian tradition, yoga is a practice that acts on the overall health of the individual. For Western doctors, its benefits are linked to well-being, relaxation or the improvement of certain disorders. Yoga is recommended for:

Treatment of stress and anxiety ;
Improved lung capacity and respiratory disorders such as asthma ;
Improved blood circulation ;
Diabetes ;
Treatment of musculoskeletal disorders .

Does yoga slim the figure?

Thanks to the series of postures, yoga helps to tone and strengthen the muscles, and therefore refine the silhouette. Some more dynamic types of yoga are particularly physically demanding. Not to mention, yoga improves the overall health of the individual, which plays a significant role in weight management . However, it is necessary to practice regularly to see the effects!

What are the different types of yoga?

Yoga sessions are generally practiced in small groups on floor mats , once a week at least. The practice is essentially based on the realization of postures (asana) , the mastery of the breath (pranayama), the learning of meditation techniques.

Yoga hatha, brikram, nidra, vinyasa, kundalini, dynamic, yin…

Hatha yoga (most practiced in France and the West): the yoga of body-mind balance;
Prenatal yoga ( exercises and postures suitable for pregnant women);
Bikram yoga : hot yoga;
Yoga nidra : the yoga of sleep;
Facial yoga ;
Finger yoga ;
The yoga of sound and the yoga of voice;
Sexual yoga ;
Fertility yoga ;
Kundalini yoga ;
Laughter yoga ;
The yoga of hormones ;
Dynamic yoga;
Aerial yoga ;
Vinyasa yoga;
Ashtanga yoga ;
Yin yoga…

Little is known, but yoga is not necessarily an individual practice. It can be practiced in pairs ( acroyoga ), most often as a couple, or even in groups, between friends or family.

What are the risks associated with practicing yoga?

Certain yoga postures are not recommended or inaccessible :

For people suffering from serious hip problems;
For people suffering from multiple sclerosis (MS);
For people suffering from epileptic seizures .

Finally, in the context of a recent surgical procedure (less than six months), the practice of yoga is strongly discouraged.

In all cases, it is recommended to choose yoga adapted to your age , physical condition , state of health and level in order to limit the risk of injury. If you have any doubt, ask your doctor for advice!

How does a yoga session take place?

The course takes place in five successive phases, more or less long.

Relaxation

When you arrive at yoga class, the first few minutes are devoted to relaxation . This relaxation allows you to put your worries aside and take a few minutes to let yourself be emptied (pratyahara) .

Breathing exercises (pranayama)

This involves observing your breathing rhythm and its changes . These exercises are essential for learning to control your breathing, concentrate better and listen less to your mind. Breathing is very important in yoga to perform postures in full awareness, purifying the body and mind.

Preparing for postures

This is a part dedicated to warming up the body through a series of fluid and easy-to-access postures . The best known is that of the sun salutation (suryanamaskara), a succession of twelve postures.

Body postures (asana)

The postures are of course at the heart of the session. They are performed standing, lying down, sitting with progressive levels of difficulty. It is essential to concentrate on your breathing and to seek the letting go necessary for meditation (dhyana) .

For example, the triangle position is performed standing with your legs apart. The student inhales deeply while raising the outstretched arms horizontally in line with the shoulders. The hips rotate gently so that the right hand rests on the left foot. We maintain the pose, then after several breaths, we return to the initial position to repeat the movement with the other arm. There are over 80,000 different postures in yoga.

Integration, at the end of the session, with rest

At the end of a yoga session, the body needs a period of respite and mental calm before resuming its usual activity. Lying or sitting, the student can relax the muscles used during the practice one last time and experience a peaceful body and mind before diving back into their daily lives.

How to choose the right yoga teacher?

Before choosing a yoga teacher, you must first determine what type of yoga is right for you. Do not hesitate to ask for the right to attend a class or take a trial class. In general, the centers provide this possibility at a preferential access rate. During this session, you will be able to see if the teacher's way of teaching and the practice itself are in line with what you are looking for.

In France, there is no official title for yoga teachers . The practice is therefore open to several types of training, of varying quality. It is advisable to use a teacher with a minimum training of two or three years and even four years. Also make sure that he has personally practiced yoga for at least five years at least three times a week.

The UNY, FNEY and FIDHY associations provide a directory of certified teachers in which you may be able to find your future teacher. Good to know: FIDHY and FNEY are ordinary members of the UEY (European Yoga Union bringing together seventeen federations from European countries). The UEY guarantees a common basic program for yoga teaching, a true quality criterion for the profession.

What are the duration and price of a yoga session?

A yoga session costs between 20 and 70 euros for an hour to an hour and a half of practice, depending on the type of class. Some centers offer flat rates over several sessions, monthly, quarterly or annually to reduce the cost per session, but regional disparities remain strong. For yoga classes at home or online , count between 40 euros and 70 euros per hour.

Yoga is considered a practice halfway between relaxation and gentle sport. It therefore does not fall into the category of disciplines or therapies reimbursable by Social Security and complementary mutual insurance companies.

Sources

Source 1: Study by the National Union of Yoga Teachers , 2020.

How to do nail art without risks?

2024-05-18T08:25:00.000-07:00

White, fuchsia, with diamonds… Decorating your nails is a very popular ritual among young women! But the products used in nail art can be harmful to the health of the nails, cause allergic reactions or burns. So, how to let yourself be seduced without taking risks? Experts answer us.

Nail art is booming in France. Whether it is applying false nails in gel or resin , or even semi-permanent varnish, the fashion is for decorated nails . But this practice can also carry risks. Here are some points to pay attention to.

What is nail art?

Nail art is the art of decorating nails. “We talk about nail art when there are several colors, and even more so when objects ( like small rhinestones) are added. The diversity of colors is endless, and the nail has become a new way to express your personality and creativity . Nail polish is a fashion accessory that you associate with your bag, your jewelry or your shoes,” explains Elsa Deslandes, nail artist.

Nail art in the same spirit as tattooing

For the philosopher Bernard Andrieu, nail art is in the same spirit as tattooing. “It is first and foremost a way of expressing one’s belonging to a community . But the hand, and even more so the nails, is also the end of the body which is used to enter into contact with others. The symbolism is strong. With nail art, I see a trend of identity , but at the same time 'fun' and temporary, without long-lasting risk as can be the case with tattoos.

Health-wise, putting varnish on natural nails does not pose a major problem. Of course, nail polish remover can be drying. It is the application of false nails which is especially damaging. In fact, to apply (or remove) gel or resin, you must file the surface. Some institutes even use small sanders.

Use gel, less toxic than resin

Nail art is generally practiced on false nails (called nail prostheses ) made of gel , resin or preformed capsules , with glue to attach them.

Substances classified as carcinogenic and endocrine disruptors

According to the 2017 study by the National Health Safety Agency (ANSES), directed by Dominique Brunet: “there is multiple chemical exposure with 696 substances identified in the composition of the products used or in work atmospheres, including 60 in the highest hazard class, including agents classified as carcinogenic , mutagenic and toxic for reproduction, sensitizers and/or listed on a list of potential endocrine disruptors. Among these 60 substances, 30 are classified as skin sensitizers and 2 as respiratory sensitizers, 15 are classified as carcinogenic and 18 belong to lists of potential endocrine disruptors .

Methacrylates, substances that can cause allergies

Among the most problematic, methacrylates .

The latter allow you to obtain a plasticized appearance, but can penetrate the epidermis and cause allergic reactions, which generally appear immediately. Dr. Marie Jourdan, dermatologist.

“You just need to stop any pose for the allergy to disappear.” As they are very volatile molecules, they can also cause irritation to the eyes or mucous membranes.

Conclusion ? According to Dominique Brunet, “the gel technique, compared to the resin technique, seems less emissive in methacrylates , which are the compounds mainly responsible for the contact allergy dermatitis recorded in these professionals”. New processes such as Building sensitive + or Biab gel exclude or reduce the level of methacrylates, which makes them a good alternative. The best is of course to do without it, and to apply the varnish directly to the bare nail, which minimizes chemical emissions.

Opt for a cleaner varnish to reduce the risks

The semi-permanent varnishes on which nail art decorations are placed can also contain chemical substances to be avoided, as allergenic and toxic as those in nail prostheses.

Moreover, many are prohibited from sale to the general public , but last June, the General Directorate for Competition, Consumption and Fraud Repression (DGGCRF), concluded that the results were not very brilliant, noting that "the varnishes Semi-permanent products reserved for professional use are widely marketed to individuals, including in supermarkets and hypermarkets.

As a parade, we opt for classic varnishes or new formulas for professionals (for example, Marinho Paris or Odass), which offer semi-permanent without controversial substances, such as toluene, xylene, benzophenone or methacrylate.

Other tips for practicing nail art without risks

We say no to mechanical sanding

Whether to smooth the nail or to remove layers of varnish that do not come off with the nail polish remover, the sanding machine is very popular in institutes. “However, this practice weakens keratin, rich in amino acids. The nails then become soft and brittle ,” warns Marie Jourdan.

We protect ourselves from UV

The lamps allow varnishes to harden to obtain a plastic film with a gel-like appearance, greater resistance and long durability. The problem ?

These lamps, including LEDs, send ultraviolet rays. Like those from the sun, they can lead to premature aging, spots and skin cancers. Dr. Jourdan

We change the solvent

The most practiced technique consists of wrapping the fingers in aluminum with cotton soaked in acetone. “A very corrosive and drying solvent, which damages the nail plate ,” says Dr. Jourdan. It can be replaced by acetate , less powerful, by protecting the fingertips with a fatty substance, such as oil. At the end, you clean your hands with soap and water, then dry them.

How to choose your nail art practitioner?

No qualifying training is required to practice the profession of nail prosthetist.

To be sure that your practitioner has the required skills, the ideal is:

That she holds a diploma recognized by the State (CAP beautician, pro aesthetic baccalaureate, BTS aesthetic-cosmetic, etc.) – which gives her the ability to take care of nails;
Combined with nail technician training delivering a certificate or professional title registered in the National Directory of Professional Certifications (RNCP). These are guarantees of quality.

In short

We space out the nail art sessions;
We check the training of the practitioner;
Nail art is attempted directly on the nails, without prosthetics, which reduces the number of layers and limits damage to the nails;
We are turning to new, more virtuous ranges.

Cycling: a sport with multiple benefits!

2024-05-17T07:15:00.000-07:00

Favorite means of transport for the French, who are increasingly adopting it to go to work or for their daily trips: the bicycle is more popular than ever! And that's a good thing, because it's also one of the sports with the most health benefits. Whether road, city, racing, off-road or even elliptical, cycling is good for our body. Doctor Colette Nordmann, Sports Health doctor at the French Cycling Federation, talks to us about the health benefits of the little queen.

The many health benefits of cycling

Cycling is a real health sport , in many ways. First of all, its practice helps improve ventilation or air circulation in the lungs, and therefore lung capacity. It is therefore recommended for people who suffer from chronic respiratory diseases, such as asthma or COPD (chronic obstructive pulmonary disease).

By increasing the production of antibodies, it also helps strengthen the immune system , to better fight viruses and bacteria.

This sport is also good for the joints, unlike running, another endurance sport very popular with the French. “ Cycling is a worn sport , which limits impacts and joint trauma . It strengthens the muscles, therefore shortens them: thus the muscle frees up the joint space. Furthermore, rotational movements of the ankle, knee and hip promote the secretion of synovial fluid , which lubricates the joint and allows it to function better,” lists Dr. Nordmann. Cycling is therefore not contraindicated in the presence of osteoarthritis of the knee (unless the pain increases) and is even recommended for people suffering from coxarthrosis, namely osteoarthritis of the hip.

Cycling helps to work on balance and coordination , two essential points to limit the risk of falling, a particularly important benefit for seniors. Alternative solutions of stationary bikes or tricycles will be offered in the event of balance problems.

This endurance sport helps to reduce chronic inflammation , and therefore to prevent the occurrence of all chronic pathologies linked to inflammation, and there are many of them! Cycling finally promotes better blood circulation which helps eliminate toxins from the body and stimulates the production of collagen, thus slowing the effects of aging on the skin.

To corroborate all these health benefits, science has repeatedly looked at the benefits of this sport on the prevalence of certain common diseases. Based on a synthesis of several international studies, a French report carried out in 2013 for the Ministry of Ecology, Sustainable Development and Energy, and bringing together the results of several international studies, quantified the reduction of risks for some major pathologies. It observed a reduced risk of 30% for coronary heart disease, 24% for cerebrovascular disease, 20% for type 2 diabetes , 15% for breast cancer , and finally 40% for cancer. of the colon !

A physical and cardio sport: good for the heart

The most important benefit of cycling is certainly its ability to improve heart health and limit the risk of cardiovascular disease.

Cycling is the sport that allows you to most harmoniously modify the 4 cardiac chambers: namely the two atria and the two ventricles. When practiced regularly for endurance, cycling can reduce cardiovascular mortality by 35%. Dr Colette Nordmann, Sports Health doctor at the French Cycling Federation

Regular cycling – i.e. 2 to 3 times per week – also helps reduce a large number of cardiovascular risk factors, namely:

reduce blood triglycerides;
improve the atherogenic profile of circulating lipids: “ HDL cholesterol (or good cholesterol) increases and LDL (bad) decreases,” explains the specialist;
increase the vascularity of the heart and all the vessels of the body, but “a more vascularized heart is less at risk of heart attacks or less serious infarctions,” she adds;
reduce heart rate;
reduce blood pressure.

Thighs, glutes, calves, arms: What parts of the body and muscles does cycling work?

Cycling is a very complete physical activity that works many muscles in the body. The most stressed part is undoubtedly the lower body:

the thighs are particularly put to the test, especially the quadriceps and hamstrings;
the glutes also work intensely, especially when going uphill or when pedaling like a dancer, standing on tiptoes;
the calves , for their part, are also used during the pushing phase of the pedal.

The upper body, although less stressed than the lower body, is not left out. The biceps and triceps help hold the handlebars, and the shoulder and back muscles help balance the entire body on the bike.

The intensity of the effort and the number of muscles used vary depending on the position on the bike (sitting, dancing), the type of bike (road, mountain bike, exercise bike) and the pedaling technique.

The psychological benefits of cycling

Like any physical activity, cycling promotes the secretion of several hormones and neurotransmitters that cause a feeling of well-being : serotonin , dopamine and endorphins . This is the reason why, after about twenty minutes of sport, we feel so good, even euphoric!
“Cycling also has the advantage of being practiced outdoors, so added light and contact with nature which also contribute a lot to well-being! », adds Dr. Nordmann. Cycling is also often practiced by several people, from family outings to group training, so it promotes social bonds and helps combat isolation.

Finally, cycling strengthens the heart muscle and therefore helps to promote the flow of blood to the brain and with it the neurotransmitters (serotonin and dopamine) of well-being.

All these associated benefits make cycling a sport which contributes to mental health, and which makes it possible to fight very effectively against depressive states. It also helps limit the risk of dementia and is a useful prevention against neurodegenerative diseases. Dr. Nordmann.

Does cycling slim the body?

Cycling is a sport that can be very energy-intensive when practiced intensively, since it can burn up to 650 calories per hour . It then helps to considerably increase daily calorie expenditure and draw on fat reserves.

“However, practiced intensively, track or climber cycling does not refine the thighs, but rather tends to make them gain volume . Proof of this is the diameter of the thighs of professional cyclists,” emphasizes Dr. Nordmann.

Practiced at lower intensity as an amateur, for walks, journeys, hiking... cycling, on the other hand, does not risk making the thighs swell, but will have a greater tendency to shape the silhouette. It helps to increase muscle mass which consumes more energy. “Regular cycling therefore makes it possible to increase the basic metabolism – i.e. the number of calories burned by the body – to the detriment of fat mass for a slimmer silhouette,” concludes the specialist.

What are the benefits for older people?

Cycling is an activity that offers many benefits to older people. Used as a means of transport, it firstly allows them to maintain autonomy and mobility and is particularly practical for those who have difficulty getting around on foot. “ Age is not an obstacle to cycling, quite the contrary ! And depending on the difficulties encountered, there are alternatives to the traditional bicycle. People who have balance problems can use a tricycle, those who suffer from back problems will choose recumbent bikes and people who are obese or have heart failure can opt for electrically assisted bikes,” says the doctor. of federation. On a physical level, cycling is a low-impact activity that protects the joints, particularly those of the knees. Major advantage for elderly people often prone to osteoarthritis.

Cycling is beneficial for the brain health of seniors , as it is associated with improved cognitive abilities and can help prevent age-related cognitive changes. It is also a great way to improve memory and boost the immune system. And from a psychological point of view , cycling, especially in nature and in a group, can help reduce the risk of depression, anxiety, stress and isolation.

And for the children?

“A sedentary lifestyle is increasing among children and it’s quite frightening! We are starting to see chronic pathologies in young adults, until now reserved for older people. It is essential to reverse the trend and get children moving as much as possible ! », insists Dr. Nordmann. Cycling is a very fun activity that allows children to exercise and have fun while enjoying the outdoors. It's also the favorite physical activity of 4 to 12 year olds, so let's take advantage of it!
By using all of their muscles and improving their coordination, cycling contributes to children's motor development. It also trains their ability to maintain balance while moving around and enjoying their surroundings.

In addition to these physical benefits, cycling also has a positive impact on the psychomotor development of children : it strengthens their autonomy, their self-confidence and their ability to concentrate. And when practiced in a group or club, it promotes socialization.

Finally, it is an excellent way for them to acquire essential skills, such as respecting traffic rules and being aware of the space around them.

How many sessions per day or per week?

The more you pedal, the better!

All the sessions that we do, over a week or even over a day, are cumulative: 15 minutes to go to your workplace, 5 minutes to go get bread, 10 minutes to pick up the little one from daycare and the bring back on the baby carrier... everything is good to go! Dr. Nordmann.

For those who cycle more diligently or in a club, 2 to 3 “sporty” outings per week are an ideal pace to benefit from the health benefits of this sport. You can ideally add daily walks to get to your workplace of course.

What accessories?

Some accessories are recommended for regular cycling. “ Wearing a helmet is compulsory for children, and strongly recommended for adults, because even if we do everything to avoid them: the risk of falling exists! », recalls Dr. Nordmann.

A fluorescent vest and lights are essential to be visible to other users, especially when riding at night or in bad weather.
For long outings, and even more so in hot weather, remember to take a bottle of water to stay hydrated!

Finally, when you start cycling regularly, nothing is more unpleasant than the friction of pants on your thighs. To avoid this, investing in cycling shorts is essential!

What power supply in the event of a long outing?

“The most important thing is hydration! It is essential to drink well before, during and after the session ,” insists the specialist, who recommends drinking on average every half hour. “And if the outing lasts more than 2 hours , you can add a small sweet snack , like a banana or a handful of dried fruit.”

Aside from outings and races, a cyclist's diet must be that of anyone who takes care of their health: balanced and diversified. When and what to eat before practice ? “In preparation for a long outing, we recommend making a digestible meal, based on complex carbohydrates and low in fat, and leaving at least two to three hours before hitting the road, ” suggests Dr. Nordmann. It is absolutely necessary to avoid cycling while the body is in the process of digestion, at the risk of being weakened or even sick! “Digestion stimulates the parasympathetic nervous system while sport stimulates the sympathetic: but the two cannot work together. And as effort takes precedence over digestion, there is a risk of nausea or even vomiting,” emphasizes the specialist.

What are the benefits of the exercise bike or elliptical bike?

The exercise bike provides exactly the same health benefits as the traditional bike, with the exception that it is not practiced outdoors and therefore does not provide all the psychological benefits linked to contact with nature.

The exercise bike, on the other hand, is particularly interesting for people: in physical recovery after convalescence, those who have balance, vision or sensory disorders, with greater risks of falling, or those suffering from pathologies involving a specific heart rhythm. Dr. Nordmann.

The elliptical bike, for its part, is even more complete than the traditional bike on a muscular level, because it places a lot of strain on the arms, back and shoulders in addition to the muscles usually used on a bike.

Do electronic cigarettes really help you quit smoking?

2024-05-13T09:05:00.000-07:00

By hearing contradictory speeches, we no longer understand anything. So, are e-cigarettes really an effective aid for quitting smoking? Yes or no, is vaping better for your health than smoking? Answers from a tobacco specialist and an epidemiologist.

In 2022, 7.3% of 18-75 year olds reported vaping , including 5.5% daily, according to the latest figures from Santé Publique France (source 1). In just a few years, smokers have adopted e-cigarettes as another means of quitting smoking . However, in a July 2019 report, the World Health Organization (WHO) criticized electronic cigarettes for being “unquestionably harmful”. So, what should we think about it?

Electronic cigarettes increase our chances of quitting smoking

It is an effective cessation aid, even if it is not a health device, says Dr. Marion Adler, tobacco specialist. Today, it is the method that people use and appreciate the most.

A recent study shows a quit rate of 35% at 6 months, and another 18% abstinence at 1 year among electronic cigarette users ( New England Journal of Medicine , 2019). On average, it increases the chances of quitting by more than half (50 to 60%).

It is more effective than nicotine substitutes

According to the Cochrane review, updated in early 2024, which analyzes the results of 88 studies, people combining e-cigarettes with nicotine are more likely to quit smoking than those using nicotine substitutes . The quit rate at 6 months is in fact higher: for every 100 smokers, 4 more managed to quit using electronic cigarettes compared to substitutes.

However, you should not hesitate to use both, especially at the beginning. Dr. Marion Adler

And use an e-liquid with a sufficient dose of nicotine to quickly make the desire to smoke go away. We then try to reduce the frequency of vaping, then the dosage of nicotine in stages, as soon as the desire is less strong.

For the bronchi, it is much less harmful than tobacco

The electronic cigarette does not contain tar or carbon monoxide.

However, it is these substances emitted by the combustion of tobacco which cause the vast majority of cardiovascular and respiratory pathologies in smokers, not nicotine, recalls Professor Antoine Flahault, epidemiologist.

In 2020, an in vitro study showed that bronchial cells exposed to the equivalent of 120 puffs of an electronic cigarette remained viable, while half died after 2 puffs of a cigarette. However, steam inhalation is not recommended for non-smokers. “But for smokers, it is infinitely better to vape than to continue smoking,” says Dr. Adler.

We are talking here about the classic electronic cigarette, with e-liquid, not heating tobacco devices, which emit more toxic compounds.

It contains fewer carcinogenic toxins than cigarettes

Cigarette smoke contains 70 established carcinogens: benzene, arsenic, chromium, etc. According to an analysis by the Pasteur Institute (2021), electronic cigarette aerosols contain 99% less toxic substances . Some studies suggest an increased risk of ENT cancer with prolonged use of e-cigarettes, but this remains much lower than that linked to tobacco.

No, electronic cigarettes do not promote heart attacks

In 2019, a study suggesting an increased risk of heart attacks among vapers caused concern. It has since been removed from the Journal of the American Heart Association because its results were biased: most of the participants had already suffered a heart attack.

When you stop smoking, the cardiovascular risk continues to exist, but it does not increase because you switch to electronic cigarettes. Dr. Adler

On the contrary, thanks to it, we protect our heart and our vessels

Using e-cigarettes and quitting smoking is accompanied by a rapid improvement in the health of blood vessels, and in particular a reduction in their rigidity, which promotes high blood pressure, according to a study published in the Journal of the American College of Cardiology in 2019. Another, published in 2022 ( Journal of the American Heart Association ), mentions a risk of cardiovascular disease reduced by 30 to 40% compared to smokers, even if more studies are needed to long term to confirm its impact.

It's better for your health, even if you vape for several years

80% of former smokers are still using e-cigarettes after a year. “The same criticism has been made of former smokers who chewed gum for years, but it is infinitely better than going back to tobacco,” says Dr. Adler, who advises using it until you no longer feel like smoking. smoke at all.

Even if we only have ten years of experience, it is not certain that the duration of vaping will ever represent a real public health concern. Professor Flahault

To make it easier to do without it, Dr. Adler recommends only vaping in places and circumstances where you would have smoked before.

No, electronic cigarettes do not encourage young people to smoke

The World Health Organization is alarmed by the increase in vaping among minors, fearing possible nicotine addiction and negative effects on brain development. This is why puffs, disposable electronic cigarettes which target young people, should soon be banned in France. “However, no study shows a gateway effect, as has been feared: electronic cigarettes do not lead to smoking ,” concludes Professor Flahault.

On the contrary, studies show that vaping is a competitor to cigarettes, not a gateway. Dr. Adler

Only 2.8% of French high school students vape on a daily basis even though 52% have already tried ( EnClass , 2018).

Sources

Source 1: “ Prevalence of smoking and vaping in mainland France in 2022 among 18-75 year olds ”, Santé Publique France, 07/17/2023.

What is the ideal breakfast for the morning?

2024-05-09T07:27:00.000-07:00

Eating a good breakfast is essential to get through the morning well and, what's more, to eat a more balanced diet. What is the ideal breakfast? What to eat for a “slimming” breakfast? And what to do if you're not hungry enough in the morning to eat? Everything you ever wanted to know about breakfast.

Breakfast for a king, lunch for a prince and dinner for a poor man. According to this saying, breakfast is the most important meal of the day. Logically, after a long night of fasting of eight to twelve hours, you need to recharge your batteries! During sleep, the metabolism is certainly slowed down, but the cardiac and respiratory work as well as the renewal of cells represent an energy expenditure which can reach 600 calories.

What to eat in the morning for a healthy breakfast?

To compensate, nutritionists believe that the first meal of the day must provide daily energy needs:

20 to 25% of the day's calories to the body;
420 to 525 kcal for a woman;
520 to 650 kcal for a man.

Overall, at breakfast, the body needs to have a source:

vitamins : each having their benefits, they provide the body with essential energy to live in good health;
proteins : these play an essential role in the body, they participate in the renewal of muscle tissues, bones, skin, etc. ;
“ good” carbohydrates : they are what provide us with the necessary energy. Once ingested by the body, they are then transformed into glucose, fuel for certain cells in the body;
“good” fats , and in particular omega -3 , -6 and -9, which promote the prevention of diabetes and cardiovascular diseases, and play a role in the development of the brain, bones and muscles.

What to have for breakfast to make it complete?

Considering the necessary nutritional intake, the ideal breakfast composition includes:

a drink: fresh fruit juice (if possible not industrial fruit juice) or hot drink (water, herbal tea, tea, coffee). Green tea is rich in antioxidants. Be careful not to sweeten your drink: the hydrating effect will be reduced;
a cereal food : bread, cereals, rusks , etc.;
a dairy product : milk, yogurt, cheese, butter, etc.;
a fruit: preferably fresh, whole or in pieces, rather than industrial fruit juice, often too sweet. If you consume industrial fruit juice or compote, choose those without added sugars.

To have a quality protein intake, depending on your appetite and satiety, it is possible to supplement breakfast with animal proteins (eggs, ham, etc.). Be careful, however, to reduce the dose of protein during other meals of the day.

Eggs in particular are a good idea, they are rich in vitamins and trace elements, and are not sweet. Poached, boiled, in an omelet, plain or mixed with spinach, mushrooms, tomatoes… There is a wide variety of egg recipes that are easy to cook and practical for the morning.

Examples of a balanced breakfast

Discover 3 healthy breakfast menus offered by the French Cardiology Federation (source 1):

Tea + lightly buttered wholemeal bread + small piece of cheese + 1 apple;
Coffee + muesli without added sugar + lukewarm milk + 1 pear in pieces + a handful of almonds and walnuts;
A large glass of water + black bread + 1 boiled egg + 1 natural yogurt + 125g of strawberries.

Breakfast: vary the menus according to the context and desires

Why not vary the breakfast menu? In fact, monotony is one of the causes that makes children and adolescents skip breakfast. Their tastes often change, they have neither the same desires nor the same needs depending on the day... So, don't hesitate to multiply the menu ideas, depending on the context, the desire...

If the morning is long, you should choose a cereal product whose carbohydrates are very slow (slowly digested and distributed in the body): wholemeal bread , cereal bread, old-fashioned baguette, oatmeal, mueslis. When you can't digest milk, you can opt for yogurt or a slice of cheese.

As for fruits, it is better to eat them than to drink them as juice, which is devoid of fiber. For juice fans, pressing it at home or buying it in the fresh section guarantees that it provides at least vitamin C.

A smoothie in the morning, a good idea for eating fruit

An interesting idea to eat fruit more easily: mix them in a smoothie with other fruits or with vegetables (carrot-apricot, kiwi-cucumber, etc.). This will give you optimal amounts of vitamins, minerals and fiber, while limiting sugar intake. Be careful, consume in reasonable quantities (150 ml maximum)!

Slimming, low-calorie breakfast: what to eat in the morning?

We start by adopting good eating habits : we avoid sugary industrial cereals, cakes, pastries, jam, spreads... Advice which, ultimately, also applies if you want to have a healthy breakfast! Indeed, these foods have a high glycemic index .

We then prefer :

oatmeal ;
unsweetened drinks and dairy products;
fresh cheese;
wholemeal or cereal bread;
a little butter or margarine (10 to 20 g maximum) on the bread;
lean meat ;
fresh fruit…

You can make one or two slices of fresh cheese, a good alternative to foods that are too sweet or high in calories.

An elaborate sandwich idea

Prepare a slice of toasted wholemeal bread with pieces of avocado, a squeeze of lemon juice, chili powder, salt and olive oil. You can opt for a less spicy version by spreading yogurt on the bread, then strawberries and a few drops of balsamic vinegar.

For a supply of good fats, you can eat walnuts, hazelnuts or almonds. Also think about pumpkin seeds or chia seeds ... Little tip: mix cottage cheese, pieces of fruit and chia seeds in a pot. A real treat, and a balanced one at that!

Children: give them breakfast rather than a snack!

A few years ago, studies showed that a substantial breakfast improves the intellectual and physical performance of children during the morning. Not surprising since the brain and muscles are large consumers of carbohydrates (sugars). Young children who do not eat breakfast therefore have a risk of hypoglycemia , with the resulting fatigue and lack of concentration.

However, experts from the French Food Safety Agency (ANSES) recommend against the 10 a.m. snack at school , which is supposed to compensate for an insufficient breakfast. According to them, it cuts the appetite for lunch and the little ones make up for it at snack time , in a much less balanced way.

The parade ? Put your children to bed early enough so that they don't get up at the last minute and have time to eat a full breakfast...

What happens if you skip breakfast in the morning?

According to a study published in 2021 (source 2), adults who skip breakfast risk missing out on key nutrients. An analysis of data on more than 30,000 American adults showed that skipping breakfast could lead to missing the calcium found in milk, vitamin C from fruit and fiber from whole grains. “What we find is that if you don't eat the foods that are commonly eaten at breakfast, you tend not to eat them the rest of the day . So these common breakfast nutrients become a nutritional gap ,” summarized Christopher Taylor, professor of medical dietetics, lead author of the study.

Lack of calcium and vitamins

In this sample of 30,889 adults, 15.2% of participants reported skipping breakfast. The latter had absorbed fewer vitamins and minerals than the others. Differences were most pronounced for folate, calcium, iron, and vitamins A, B1, B2, B3, C, and D.

Additionally, people who skipped breakfast were more likely to eat more added sugars, carbohydrates, and total fat throughout the day, in part due to higher levels of snacking . “People who ate breakfast ate more total calories than people who didn't eat breakfast, but lunch, dinner, and snacks were much more important for people who skipped breakfast and tended to be of lower quality,” notes the researcher.

Breakfast: and if you're not hungry or don't have time, what do you do?

Even if breakfast improves nutritional balance, getting the hang of it is not necessarily easy. Some people don't have time because they get up at the last minute, others simply are n't hungry in the morning .

If you're not hungry, there's no point forcing yourself to eat when you get out of bed . Just have a fruit juice and/or dairy product before leaving, and plan a more substantial snack to eat a little later, around 10 or 11 a.m.: breakfast biscuits, cereal bars, small homemade sandwich. . If you really can't swallow anything, don't force yourself and eat the snack you prepared later in the morning;
If you don't have breakfast due to lack of time , to save time in the morning, you can prepare the table the evening before and equip yourself with a programmable coffee maker;
If you are hungry mid-morning , instead have a real balanced snack with fruit, yogurt or a handful of oilseeds.

And when your appetite is lacking throughout the morning, it may be because dinner is too late or too hearty!

Sources

Source 1: “ A balanced breakfast ”, French Federation of Cardiology.

Source 2: “ Adults who skip morning meal miss out on nutrients, study finds ”, Emily Caldwell, The Ohio State University , June 15, 2021.

How to get rid of acne pimples on the back?

2024-05-06T08:06:00.000-07:00

Caused by an accumulation of dirt, oil deposits or even dead skin, pimples on the back are entitled to almost the same treatment as those on the face. Find out how to prevent acne spots on the back and natural or medicinal treatments to get rid of them.

Acne pimples on the back can be unsightly and even embarrassing. However, they are very common, both among adolescents and adults. As with facial acne , they are linked to excess sebum production by the sebaceous glands. Fortunately, there are solutions to treat them and prevent their appearance.

What causes pimples on the back?

The skin on the back is often oily : pores become blocked due to dirt and dead skin, leading to the development of bacteria which causes inflammation. Back acne can affect the entire back, or just the lower or upper back.

Acne on the back in women: the hormones involved

In women, acne on the back can appear due to hormonal fluctuations during pregnancy , menopause, or even when taking a new pill.

How does this acne on the back appear?

Blackheads, white spots and red papules on the back

Pimples can take the form of simple comedones (blackheads), white pimples or red, firm, sometimes painful papules . But sometimes cystic acne develops with deeper lesions, which can ultimately leave acne scars.

Cystic acne on the back: the most severe

Back acne can result in cysts and nodules causing the appearance of various inflammatory lesions on the skin, which can be painful. Cystic acne can develop on other parts of the body: the buttocks, but also the face, for example.

More rarely, a boil may appear, particularly on areas subject to skin friction or perspiration.

What are the solutions for back acne?

Treatments for back acne are almost the same as for any type of acne. Although there is no miracle solution for acne, a few simple hygiene gestures and measures can be useful.

Do laundry regularly

During sleep, and throughout the day, dead cells from our body are deposited on our clothes, our sheets, or even our blankets. Remember to wash them and towels regularly to reduce the amount of contact with bacteria. Don't forget your bras, if you wear them, and check that they are not too tight, as this could irritate the skin!

Prefer a mild, unscented detergent , as some laundry products can irritate the skin and cause spots to appear.

Limit sweating

One of the main causes of back and chest acne is sweating . Clothing that is too tight and made of synthetic material traps bacteria and moisture, preventing pores from breathing and causing breakouts. Choose cotton clothes that are not too tight and take a shower after your sports sessions.

Beware of excess hydration

The skin on certain parts of our body, such as the face, tends to dry out very quickly, especially after a shower. But the skin on the back, which is much thicker, does not have the same problem. There is therefore no point in going too hard with hydration products, as this risks suffocating the skin and encouraging the appearance of spots.

What to do when acne becomes severe?

If your back acne worsens and becomes severe despite precautions and hygiene practices, consult a dermatologist so that he can offer you a specific treatment adapted to your situation. It is then often treated orally with retinoids, an effective treatment but which requires rigorous medical monitoring, and benzoyl peroxide.

How to avoid acne on the back with scrubs?

The pores on our back are much larger than those on our face. To prevent them from turning into acne spots, clean them thoroughly using a scrub two to three times a week . You can also prepare a natural exfoliant made from sugar, honey and lemon juice to get rid of dead skin.

To exfoliate the skin , you can use a sponge or a loofa (washcloth made from 100% natural fibers) to clean thoroughly after each use to eliminate germs.

Good gestures in the shower

In the shower , remember to use gentle products . Drying soaps (such as Marseille soap) or degreasing soaps stimulate the secretion of sebum, therefore the appearance of spots.

If you use conditioner , an oily deposit may remain on the skin. And since the pores of the skin are wide open due to heat, this residue will clog them more easily, leading to breakouts. So remember to rinse your back so as not to clog your pores and to lower the water temperature at the end of your shower.

Essential oils to fight acne on the back

Tea tree essential oil is known for its antibacterial properties, effective against acne. You can apply it directly to the pimples using a cotton swab, cotton pad or tissue. Dab gently and leave for a few hours before rinsing. You can also add a few drops to your moisturizer .

Never pop pimples , either on the back or on the face, as this risks increasing the infection. If the button pops on its own, clean it with hydrogen peroxide.

Do you know why onions make us cry?

2024-05-03T11:48:00.000-07:00

Do you love cooking, but prefer to skip your turn when it comes to cutting onions? Nothing could be more normal... Because as delicious as they can be, onions have an unfortunate tendency to make us cry. How to explain this phenomenon ? And above all, how to avoid it? We take stock.

Fans of pissaladière, onion soup or even ratatouille know this well… Onions sting the eyes ! But where exactly does this property come from? And what are the best techniques for peeling and cutting a fresh onion without shedding a tear on the cutting board?

Onions make you cry: a question of chemistry!

Like shallots, onions can indeed make us cry... As Dr Jean du Breuillac, general practitioner and deputy secretary general of the College of General Medicine (CMG), explains to us, it is a completely chemical reaction. completely natural and almost inevitable .

Propanesulfonic acid, a merciless irritant…

Onions contain many sulfur compounds . When cut, aliinase enzymes are released which mix with sulfur compounds to better form sulfenic acid. Too unstable, the latter spontaneously reorganizes into propanethial oxide (syn-propanethial-S-oxide), a tear gas which disperses in the ambient air and generally ends up reaching our cornea.

This is where things get tricky. As Dr du Breuillac reminds us, our cornea is constantly hydrated by basal tears which aim to oxygenate it but also to lubricate and nourish the cells of the eye. However, at the slightest contact with humidity, propanethial oxide transforms into propanesulfonic acid , a liquid as irritating as sulfuric acid: hence the intense burning sensation in the eyes!

In this case, our tear glands activate and begin to produce as many tears as possible to protect our eyes and quickly eliminate the irritating acid. Concretely, these so-called “reflex” tears allow us to rinse our eyes and reduce unwanted symptoms. Dr Jean du Breuillac, general practitioner.

Good to know: this chemical reaction is a natural adaptation of the onion to protect itself from predators and pathogens. In practice, these sulfur compounds prevent infections and help extend the life of onions by inhibiting the growth of bacteria and fungi. That said, they no longer take effect when the onions are cooked !

Eye health: is onion good for eyes?

As you probably know, it is absolutely not recommended to eat onions. Given their richness in antioxidants , their consumption is rather encouraged as part of a varied and balanced diet.

Contrary to what you might think, onions are not dangerous for our eye health. The tearing is temporary and the irritation subsides as soon as exposure stops . That said, it may last longer if onion juice comes directly into contact with your eyes...

How to avoid crying while peeling or cutting an onion?

Although it is impossible to completely eliminate the irritant effect , certain tips help limit the production of tears...

Peel an onion without crying

In theory, peeling onions poses few risks. But we are never safe from a bad surprise! To avoid tears , you can:

peel the onion under water;
peel the onion as quickly as possible;
peel the onion under an extractor hood;
direct a fan towards your work surface;
or refrigerate the onion for at least 30 minutes before peeling.

Cutting an onion safely

Before cutting, place the onion in the refrigerator for 30 minutes (or in the freezer for about 15 minutes).
Use a sharp knife which will break the onion cells less and reduce gas formation.
Cut the onion under a stream of cold water or install a water source near your work surface.
Stick your tongue out for the duration of the cut , so your saliva will capture the irritating gas and your eyes will be spared. Some people even recommend chewing gum to increase saliva production!
Cook in a well-ventilated space to help disperse the irritating gas (open your windows or use an extractor hood).
Wear protective goggles , ideally sealed swimming goggles, to prevent irritating vapors from coming into contact with your eyes.

Everyone has their own method! In any case, once the onion is cut, remember to wash your hands well , or even rinse them with lemon juice or vinegar before running them under cold water.

“Sunions”, finally a variety that doesn’t sting the eyes!

Can't bear to shed a tear every time you cut an onion? At the risk of surprising you, there is a revolutionary variety of onions: sunions . Although they are identical in every way to traditional yellow onions, they still have the particularity of not making us cry. FYI, these onions are not the result of genetic manipulation but of natural crossing! “It took thirty years of research in conventional breeding to develop this onion,” explains David Corré, head of the seeds sector at BASF France, recently interviewed by 20 minutes (source 1).

Sources

Source 1: Sunions, the onion “that doesn’t make you cry”, arrives in France , 20 minutes , February 1, 2023

How to have an occupational disease recognized?

2024-04-30T05:19:00.000-07:00

Each year, around 50,000 people have the occupational nature of their illness recognized and are compensated. But the files are not easy to assemble. So, don't be discouraged. How to make a declaration of occupational disease? We explain the steps of the procedure to you.

The number of recognized occupational illnesses is decreasing slightly: it was 46,448 in 2021, which represents a drop of 4.3% compared to 2019 , indicates the National Institute for Research and Safety (INRS) (source 1 ). Indeed, this procedure, to be done yourself, is little known and tedious. So to help you complete the process, here are some tips.

Definition: what is an occupational disease?

The legal concept of occupational illness has existed in France since 1919. To be recognized as of occupational origin, the illness must be the direct consequence of exposure to a nuisance in the context of one's work.

It may be vibrations or shocks linked to the use of certain machines, intense noise, night work , but also chemical substances such as asbestos, or even infectious agents... It must also be listed in one of the tables of occupational diseases of the general regime or the agricultural regime of Social Security, which can be found on the INRS website .

What if the disease is not included in the tables?

It can, despite everything, be recognized as an occupational disease if doctors meeting at the Regional Committee for the Recognition of Occupational Diseases (CRRMP) deem this justified.

Declaration of an occupational disease: how to go about it?

First step: obtain a medical certificate

It can be established by your treating physician , a specialist doctor or an occupational physician.

Once this certificate is given to the employee, the latter has two years to declare their occupational illness. This limitation period should not be confused with those specified in the tables, which represent the maximum period between the discovery of the illness and the date on which the worker ceased to be exposed to the risk, says Alain Prunier, vice-president of the FNATH.

This period is forty years for cancers linked to asbestos.

“We must also ensure that this certificate includes the exact terms of designation of the diseases in the tables. If this is not the case, this could be a reason for refusal,” points out Professor Cécile Manaouil, head of the legal and social medicine department, Hauts-de-France Regional Center for Occupational and Environmental Pathologies (CHU Amiens).

What if the person died before starting the process? Their beneficiaries can request a medical certificate of cause-effect relationship (RCE). This names the illness and states that it is the cause of death. It is also necessary to obtain the medical records of the deceased.

Second step: declare the illness to Social Security

The form is online (Cerfa n° 16130*01 for the general regime, and n° 10131*05 for the agricultural regime). In practice, you must indicate the pathology , complete information on your last employer (date of hire, position held, workplace address, etc.), and briefly detail what risks the victim may have been exposed to. To do this, you must specify the job held, the name of the company and the period of work.

Third step: send your file

Once these documents have been duly completed, the request must be sent to the health insurance to which the worker depends. If a work stoppage is in progress, a salary certificate completed by the employer must be added to the file.

To support your request, you can also produce a copy of your medical examination results, your occupational health file, but also employer certificates or your pay slips, because many refusals are linked to insufficiently qualified requests. substantiated, specifies Professor Cécile Manaouil, head of the legal and social medicine department at Amiens University Hospital.

“It is often at this stage that patients, most of whom are retired when the pathology occurs, or their dependents, become discouraged . Over the years, these documents may have been thrown away or misplaced, the company did not keep its archives or it closed…”.

Request for recognition of an occupational disease: what next?

Health Insurance has 100 days to respond. It then carries out its own survey of the company, and systematically sends a questionnaire to the employee and the employer to assess working conditions. The medical advisor may also ask to see the patient. At the end of this investigation, both parties have access to the file and can share their observations. The final decision comes at the end of this phase.

If the disease does not appear in a table, it is up to the regional committee for the recognition of occupational diseases ( CRRMP ) to decide . He has 110 days to do so. It will recognize it as an occupational illness if it is “essentially and directly caused by usual work” and “if it results in death or foreseeable permanent incapacity of at least 25%”, indicates Social Security.

If the request is accepted, 100% coverage of medical care and higher daily allowances

You benefit from 100% coverage of medical care related to this disease. In the event of work stoppage, you will receive higher daily allowances than in the case of simple sick leave. Furthermore, some collective agreements provide more advantageous provisions, take a look. If your disease is no longer progressing, it is said to be “stabilized”.

At that time, the Health Insurance medical advisor assesses a level of incapacity. Depending on this rate, financial assistance is paid in the form of capital (between €450 and €4,500) in one go, or in the form of a monthly or quarterly annuity paid for life.

And if the request is refused, what happens?

The decision can be contested by contacting the Health Insurance Medical Commission for Amicable Appeal (CMRA) .

If this new request is rejected, it is possible to initiate proceedings with the judicial court, appeal to the court of appeal and/or appeal to the Court of Cassation. Applicants can be supported and defended by associations. Alain Prunier

What are the most recognized occupational diseases?

Sciatica , carpal tunnel syndrome , shoulder tendinopathy... Musculoskeletal disorders (MSDs) represent the majority of occupational illnesses . Next come pathologies due to asbestos (5%). Asthma , hearing damage, dermatological conditions or depression are also common.

Sources

Source 1: “ Work accidents and occupational diseases: key figures for 2021 ”, National Institute for Research and Safety (INRS).

Loss of voice: four natural remedies to treat it

2024-04-28T05:59:00.000-07:00

Whether you lose your voice from talking too much or because of a viral infection (laryngitis), there are herbal remedies to treat the vocal cords and no longer be voiceless. What are the natural solutions for voice loss? We take stock with Dr Erkki Bianco, ENT phoniatrician and phytotherapist.

Obviously, one of the first things to do in case of a broken voice is to avoid speaking, and even whispering, as much as possible. Then, if you want a natural method against broken voice or voice extinction, you should favor anti-inflammatory, anti-infectious and stimulating plants.

An inhalation, to calm inflammation of the larynx

The anti-infectious essential oils of eucalyptus , thyme , lavender or mint (menthol) calm local inflammation and the water vapor hydrates the vocal cords, explains Dr Erkki Bianco, ENT phoniatrician and phytotherapist.

Interesting in particular to compensate for the dryness of the mucus in the vocal cords which sets in if we tend to whisper because we are in pain.

How to do ? Pour 1 tbsp. to c. a mixture of essential oils such as Olioseptil Inhalation.

There must always be steam escaping: if you use a saucepan, leave it on the heat which you turn down as low as possible once the water boils, and lean over to the - above it to breathe through your nose and mouth, without covering your head with a cloth so as not to burn yourself, said the doctor. Stay over the steam for at least 10 minutes, 2 to 3 times a day. Dr Erkki Bianco

A homemade grog, a remedy that relieves and perks up

In case of loss of voice, Dr. Bianco advises drinking a kind of homemade grog made from lemon, cloves and cinnamon, but without alcohol .

This drink will have an anti-inflammatory and antiseptic effect thanks to the eugenol in cloves: this helps calm the pain. It is also slightly immunostimulating thanks to lemon and cinnamon, and it is useful in the event of a viral infection. Dr Erkki Bianco

How to do ? Boil the equivalent of a large cup of water. Dip seven cloves and one or two cinnamon sticks into the water. Add the juice of two squeezed lemons, also scraping the white pulp with a spoon. Leave to macerate, covered with a plate, for 10 minutes. Filter everything through a strainer and possibly sweeten, for example by adding a spoonful of honey, before drinking.

The ideal is to sip 3 to 4 cups per day, as soon as your voice goes away or you feel a sore throat setting in. The improvement is felt from the second day if the grog is well concentrated.

A duo of plants, in case of viral infection in the vocal cords

If the loss of voice is linked to laryngitis localized to the vocal cords, viral in 90% of cases, it is preferable to resort to cypress and echinacea , two plants with a very effective anti-infectious action.

These plants are also useful in prevention: a reflex to adopt if you lose your voice with each infectious episode.

How to do ? Cypress and echinacea must be used in synergy, in the form of a fluid plant extract (EPS PhytoPrevent) to be requested in equal parts from the pharmacist.

You can swallow 1 teaspoon diluted in a little water morning and evening for prevention, during winter, if you are prone to respiratory tract infections. If one is affected by laryngitis and loss of voice, increase the dose to 1 tsp. coffee, 3 to 4 times a day. Dr Erkki Bianco

This combination also exists in the form of tablets or capsules: you must then swallow 6 to 8 per day, for 5 days.

A propolis spray to quickly soothe your broken voice

In the event of loss of voice, a mouthwash spray helps calm the irritation and inflammation of the pharynx by depositing a soothing film which lines the mucous membranes. The ideal is to choose it with propolis , because it has antiseptic and anti-inflammatory properties as well as a slight anesthetic and hydrating effect.

This type of spray can replace mouthwash sprays based on chlorexidine if you prefer a natural solution. Dr Erkki Bianco

How to do ? We opt for a throat spray based on propolis (propolis mouth spray, Ladrôme or Oropolis). This can also be combined in the same spray with anti-infectious essential oils, useful in cases of laryngitis (throat spray, from Phytosun Arôms).

Spray up to 6 times a day, avoiding drinking or eating immediately afterwards so as not to lose the “coating” effect of the product. To be used as a treatment for 5 days. Avoid if allergic to bee products.

What are the causes of my loss of voice?

Among the different causes of voice loss, we can cite:

An ENT infection: a loss of voice is most often of viral origin, it is therefore caused by a cold , laryngitis , nasopharyngitis , etc.;
Trauma to the larynx and/or vocal cords: “it is linked for example to intubation (introduction of a very thin tube into the trachea, through the mouth or nostril), particularly during a surgical procedure”, indicates Health Insurance (source 1);
Overwork or vocal abuse: it is a common cause of voice extinction and occurs in people who have used their voice excessively: they have spoken too much, shouted, sung, etc.;
A benign tumor of the vocal cords : benign (non-cancerous) lesions such as nodules , cysts or polyps can alter the voice. More rarely, it may be a malignant tumor. Laryngeal cancer can occur particularly in cases of heavy smoking, often associated with alcohol consumption…

If the loss of voice persists after a few days , it is recommended to make an appointment with a doctor and seek medical treatment .

Sources

Source 1: “ Hoarseness (hoarse voice) ” file, Health Insurance.

What are the benefits of mountain biking?

2024-04-27T12:47:00.000-07:00

An outdoor sport, both intense and cardio, mountain biking is increasingly seducing the hearts of the French, some 7 million of whom practice it regularly. And that’s good, because this sport is as good for the body as it is for the mind. Pierre Miklic, Expert Coach of cycling sports, tells us about the health benefits of mountain biking!

Is mountain biking good for your health?

Like its two-wheeled cousins - city or racing bikes - and perhaps even more, mountain biking is a healthy sport par excellence. Numerous studies have confirmed its health benefits. One of them (source 1), carried out in 2000 among 30,000 people aged 20 to 93, concluded that the use of bicycles when traveling between home and work would lead to a reduction in the risk of early mortality by 28 % ! A French report carried out in 2013 for the Ministry of Ecology, Sustainable Development and Energy also assessed the reduction in risks for some pathologies : minus 30% for coronary heart disease , minus 24% for cerebrovascular diseases, minus 20% for type 2 diabetes, minus 15% for breast cancer, minus 40% for colon cancer. Just like cycling, mountain biking is undeniably one of the best sports for your health.

“Of course, we must not dismiss the notion of risk which exists in any sport. To reduce them as much as possible, I recommend practicing it in the countryside rather than on the road to avoid road violence,” explains Pierre Miklic. On this subject, a study carried out in 2012 by the Île-de-France Regional Health Observatory estimated that the benefits of regular cycling were 20 times greater than its risks . No more excuses for not getting started!

What are the advantages and benefits of mountain biking?

“Mountain biking is an extremely complete activity, which allows you to strengthen the muscles of the entire body , improve your endurance , your tone and get your heart working ,” summarizes Pierre Miklic. Practiced on unstable terrain as is generally the case, mountain biking allows you to improve your balance and alertness, two essential qualities in everyday life.

On the mental side, mountain biking has no equal for getting away from everyday life, escaping, relaxing and relieving stress.

Practiced in the great outdoors, mountain biking provides a real breath of fresh air, which is very valuable, particularly for people who live in an urban environment and who have an intense and sedentary professional activity. It’s almost a therapeutic sport! Pierre Miklic, coach Expert in cycling sports

Often practiced in groups, mountain biking is also very friendly and allows you to create social bonds. Finally, like all sports and perhaps even more so due to contact with nature, mountain biking allows the release of endorphins , also known as happiness hormones.

Caloric expenditure and effects on weight and figure

Mountain biking is a very energy-intensive sport, since its practice allows you to burn between 500 and 900 calories per hour . “This figure of course depends on the athlete's metabolism , the intensity of the practice and the nature of the terrain,” specifies the coach.

Like all sports, its regular practice can contribute to losing weight , but only if it is part of good dietary hygiene! “You can practice 5 hours a week and not lose weight if you eat too much and poorly,” recalls the trainer.

On the other hand, we can say that cycling refines the silhouette , by strengthening the muscles , particularly in the lower body.
Furthermore, mountain biking improves blood circulation , particularly that of the lower limbs, and is therefore very effective in the fight against cellulite !

Does mountain biking make you lose belly fat?

Mountain biking, like any sport, involves significant calorie expenditure and can therefore contribute to the loss of fat tissue, if accompanied by a healthy and balanced diet . However, weight loss is never localized and occurs throughout the body. Cycling can therefore help you lose body fat, but not only in the abdominal area . Reducing belly fat also depends on your body shape and your personal metabolism. It is also essential to combine this sporting activity with a healthy and balanced diet to observe optimal results.

“Finally, contrary to what one might think, mountain biking puts a lot of strain on the abdominal muscles , which can help to tone this area of the body and sculpt the silhouette,” adds Pierre Miklic.

Is mountain biking more physical than road cycling?

Unlike road cycling, mountain biking is practiced in nature, on irregular and often very hilly terrain, which makes it more physically intense.

It is considered that mountain biking is between 1.5 and 1.7 times more intense than road cycling. Pierre Miklic.

Another factor is the weight of the bike: a mountain bike is generally heavier than a racing bike, which adds to the intensity of the practice!

Which muscles work the most when mountain biking?

Mountain biking uses all of the body's muscles, to varying degrees.

First of all, it is of course the legs which are mainly used:

the quadriceps and hamstrings are used when pushing on the pedals,
the calves work to maintain balance and bring the feet back into position.

Beyond the legs, mountain biking also works the core, particularly the abdominals and back muscles to maintain a stable posture and to control the bike on descents or turns.

Finally, the arms and shoulders are also heavily used when mountain biking, in particular to control the direction of the bike, absorb shocks and support the weight of the body, particularly when riding uphill or on uneven terrain.

How to warm up to avoid injuries?

Before tackling the mountain bike trails, it is essential to prepare your body for the effort . An adequate warm-up helps reduce the risk of tears and sprains linked to intense effort or a fall. “Starting too quickly in intensity puts the body under stress and risks injury,” recalls the coach.

The warm-up begins with a gentle mobilization of the joints and muscles. “We generally start standing, next to the bike, with slow rotations of the ankles, wrists and neck to unlock the body,” continues Pierre Miklic.

Then comes the physical and cardiovascular warm-up, this time on the bike. “We start by riding at a slow pace , on flat ground , at low intensity to work aerobically. The warm-up should ideally last around twenty minutes to be effective,” specifies the latter. The nature and duration of the warm-up may, however, vary depending on your fitness level, body type and the intensity of the training to follow.

How many times should you train per week?

To fully benefit from the benefits of mountain biking, it is recommended to do it three times a week. It is at this frequency that its impact on health and fitness will be optimal. “For example, you can do one outing during the week and two at the weekend , one of which is gentler and the other more intense,” recommends our expert.

People who want to progress more quickly, who are in good physical condition can consider increasing the number of weekly sessions to four or more. Be careful, however, to maintain a good balance between training and recovery to avoid injuries.

“The results begin to be appreciable after just one month, whether from a ventilation point of view, gestures and comfort in practice,” adds the coach.

Should we provide accessories for training?

Mountain bike training requires a few essential accessories.

A helmet that attaches to the chin strap, long gloves, ideally with reinforcements at the malleoli, and protective glasses are mandatory. Pierre Miklic.

While glasses may seem optional, they are not! “They protect against projections , insects and plants : they greatly limit the risk of falling! » insists the expert coach.

For outings in the great outdoors, a compact repair kit, containing patches, a mini-pump and a spare inner tube can be very practical in the event of a puncture.

In the event of a long outing of two hours or more, a bottle of water and a small snack (cereal bar, banana, dried fruit) are recommended. “We plan on 1.5 liters of water for a two-hour outing,” insists Pierre Miklic.

Finally, a first aid kit is also recommended in the event of a minor accident.

What diet and nutrition?

Like all endurance sports, mountain biking requires you to take care of your diet to optimize your performance. “We never leave empty: it’s a bit like putting gas in a car before a long journey,” laughs the coach.

For morning outings, we recommend a breakfast rich in carbohydrates (bread, cereals) with a low glycemic index (GI) to avoid falling into hypoglycemia during the outing.

“ It is essential to hydrate well , but we avoid coffee which is diuretic, and orange juice which is not always well digested,” indicates Pierre Miklic.

For afternoon outings: we favor low GI starchy foods, we avoid dishes rich in fat that take a long time to digest (dishes in sauce, fried foods), we prefer white meats or lean fish, and of course haro sur the alcohol !

And above all, we ideally wait 1h45 to 2 hours after the meal before taking the bike, at the risk of being in the middle of digestion.

The recommendations are approximately the same for the post-exercise recovery meal : complex carbohydrates to replenish your glycogen stock, and avoid red meats, rich dishes and alcohol, which are rich in toxins and harmful to recovery.

Sources

Source 1 - NCBI Pubmed - All-cause mortality associated with physical activity during leisure, work, sports and cycling to work - 06/12/2000

Discover 4 tips from a psychologist to eat less

2024-04-27T08:03:00.000-07:00

An American psychologist shared some easy-to-practice tips to try to eat more slowly, promote satiety, and, ultimately , eat less.

To achieve the feeling of satiety more quickly , for better digestion and to limit weight gain by eating less, it is advisable to eat slowly , chewing each mouthful conscientiously. Unfortunately, in practice, our busy and rushed lives push us to eat our lunch in less time than it takes to say it.

However, for the brain to send a satiety signal to the body, the meal would need to last 20 to 30 minutes, and include breaks between bites. At least that's what Leslie Heinberg, psychologist at the Cleveland Clinic (Ohio, United States), points out in a dedicated article (Source 1).

While recalling the risks associated with eating too quickly (increased food intake, poor digestion, stomach aches, risk of weight gain and metabolic syndrome), the psychologist listed some tips to help us slow down. .

Provide a dedicated slot

To be sure to eat slowly, and therefore eat less, the psychologist advises planning a dedicated time slot for your meal, far from external demands. So no more hastily eaten meals in front of the computer . Also no more “takeaway” meals. We eat on site, in a dedicated place , even if it means setting a timer or watching the clock.

Chewing fork placed

To be sure to chew sufficiently before swallowing a mouthful, the psychologist advises, for example, to put your fork down between each mouthful. This way, we will be less tempted to eat one more bite after another. She suggests chewing each bite 15 to 30 times before swallowing. If you feel a large piece passing into your esophagus, it means that the mouthful has not been chewed enough.

Water between bites

The psychologist also advises staying hydrated while eating: that is, drink one or two small sips of water between bites , so as to take a break between each bite. This can also help to ensure that food is softened in the mouth during the chewing process.

Eat mindfully

Finally, his last recommendation, and not the least, is to ignore possible distractions during the meal. Because eating in front of the television or computer does not encourage eating slowly, being aware of what you are eating.

The psychologist therefore recommends eating mindfully : taking the time to understand each food, first in terms of its external appearance, its smell, then in the mouth, with its texture and taste. In short, use all your senses during a meal, rather than eating without really realizing what's on your plate.

“ Small behavioral changes – whether it's just slowing down, not snacking as much, not eating in front of the TV – all of those little things are small steps people can take to address this problem ”, concluded Dr. Heinberg.

Sources

Source 1: “ Eating Too Fast? Here Are 4 Ways To Slow Down ,” Cleveland Clinic, 04/10/24.

Junk food: 6 balanced options to replace junk food

2024-04-26T08:34:00.000-07:00

Industrial fries, nuggets, burgers and pizzas… Junk food, also called “junk food”, is a real scourge for our health. However, there is no need to deprive yourself of your favorite food when you replace some industrial ingredients with fresh products. Discover six healthy alternatives to junk food.

It's a fact: we very often prefer sweet, fatty, salty foods... Nothing beats a piping hot petit four, chocolate ice cream or a good tray of fries! Except perhaps… alternatives that are a little lighter, but just as tasty? Learn how to trick your taste buds using a few replacement tricks. But first, a quick update on what junk food is.

Definition: what is junk food?

Appearing in the 1960s to 1980s, the term “ junk food” was created to designate all the industrial food that was booming at that time, but also the industrialization of production methods and the reduction in prices of fatty and sugary products. The prefix “bad” is loaded with meaning: this pejorative word literally denounces the damage this new industrial food has on our health.

Food high in fat, sugar, salt, calories, and low in nutrients can be considered junk food. Sometimes, junk food can simply be the fact of having a “poor diet”, according to Larousse , by consuming “poor quality food products, harmful to health”. And no matter how much we tell ourselves that it is better to avoid it, it happens more often than we think that it lands on our plates.

Why shouldn't you eat junk food?

Rich in calories, salt, bad fats and sugar, junk food has little nutritional value or even no benefit for health. For example, industrial prepared meals and fast food are often very salty , high in calories, and contain saturated fats , additives, etc. Industrial drinks and sodas of all kinds are also full of additives , sugars , sweeteners . … and generally do not contain any nutrients: they are “empty” calories!

Junk food is dangerous for your health, and numerous studies prove it : among the ills attributed to junk food, scientists report obesity, cardiovascular disease, high blood pressure, diabetes and even cancer.

“The World Health Organization (WHO) warns of the global epidemic of obesity and its consequences, starting with the development of chronic diseases,” recalls the non-governmental consumer defense organization Foodwatch (source 1 ). France is not immune to this phenomenon.

Examples of the Most Common Junk Foods

Several foods embody the ultimate junk food , and are part of the daily lives of many of us, especially young people:

Nuggets;
Kebabs;
The chips ;
Industrial hamburgers;
Industrial pizzas;
So-called “aperitif” salty biscuits.
Industrial cakes;
Donuts;
The candies ;
Pastries…

The good news is that we can trick our brains while still pleasing our taste buds. Simply replace certain foods with more natural ingredients, which help us create healthier meals. First step: replace certain foods that are too salty, too sweet or too fatty with more balanced versions .

What is an alternative to industrial chips and fries?

Want to snack on greasy fries or crispy chips? Avoid going through the fryer box by opting for baked sweet potato fries , drizzled with a little olive oil and seasoned with paprika.

To replace the chips, cut the sweet potatoes into thin slices using a mandolin (be careful with your fingers), and dry them in the oven. You will benefit from the nutritional benefits of this type of potato while enjoying yourself;
To avoid ketchup or industrial sauces , prepare a white sauce made from natural yogurt, the juice of half a lemon and chives.

Another alternative :

Cut a sweet potato (or, failing that, a classic potato) into strips, mix two tablespoons of olive oil, a teaspoon of vinegar, sprinkle with freeze-dried garlic, paprika, pepper and sea salt;
Bake at 250°C for 30 minutes, then enjoy.

Stop industrial pizzas, prefer “homemade” ones!

A good slice of pizza that smells like cheese would make anyone drool. But instead of opting for an industrial product, prepare the pizza of your dreams yourself! Pizza dough made from wholemeal flour, fresh tomatoes, mozzarella, a few basil leaves, a drizzle of olive oil, and that's it. Preparing your own pizza is also a fun activity to do with family or friends, where everyone can choose their ingredients.

If you can't resist an industrial pizza, preferably choose a "Neapolitan" , "Margarita" , or a "Vegetarian". They are less fatty and provide more nutrients. As for garnishes, opt instead for tuna, ham or tomato sauce and avoid crème fraîche, chorizo, sausage, minced meat, etc.

Chocolate, always dark and with at least 70% cocoa!

If you love chocolate, you probably have irresistible and regular desires to bite into a bar. First of all, you should know that chocolate is not necessarily junk food; it has been proven that it brings many benefits: it is a natural antidepressant, promotes sleep , stimulates and regulates the nervous system... provided you consume it in reasonable quantities, and choose it carefully!

The solution is simple: avoid very sweet, white chocolates, with little cocoa content and toppings (caramelized almonds, nougat, praline, etc.). Opt for 70% dark chocolate . This way, you satisfy your cravings while limiting sugar intake.

How to eat low-calorie, sweet ice cream?

Very popular throughout the year but especially in summer, ice cream is considered by many consumers as a “lighter” dessert than a cake or pastry. Fresher, less heavy , a scoop of ice cream provides around 60 kcal. This is less than most traditional desserts. But some industrial ice creams often hide high doses of sugar and fat!

To enjoy them without sacrificing your figure and health, prepare your own frozen desserts by mixing frozen fruits in a blender. You can then add dried coconut or a few dark chocolate chips to make your ice cream more delicious.

Caution: do not confuse ice cream with ice cream, which has a higher fat content and is made up of sugars, milk, milk cream and flavorings.

How to replace overly salty petit fours?

Petits fours, these marvels that we devour without looking at them throughout the evening... And here is the finished platter, without even noticing it! Result: after a few hours of incessant snacking , a stomach ache appears, and a feeling of bloating.

The alternative solution for an aperitif then consists of preparing fruit and vegetable chips cut very thin and cooked in the oven at 200°C for half an hour with a little salt and a drizzle of olive oil. Plantains, apples, beets, zucchini... Anything lying around in the fridge goes through the mandolin before being roasted and gobbled up by our petit four hand vacuum cleaner! And at the end of the evening, fewer side effects than with small industrial ovens!

How to replace a very sweet dessert?

After a cheese pizza, we think that nothing could fit in our stomach. Except, perhaps, a tiny banana split or a donut covered in sugar and filled with strawberries?

For a healthier alternative , you can blend two bananas with a teaspoon of vanilla extract and a few drops of peppermint extract. Mix until you obtain a creamy paste, then grate in a little dark chocolate. It's delicious and a little less caloric.

Another tip, if you prepare a “homemade” cake: you can easily replace the fat with vegetables (zucchini, avocado, carrots, beets, etc.). The butter can be replaced by cottage cheese, almond puree... and instead of adding a big handful of sugar, think of natural fruit sugars: banana, sweet potato...

How to avoid eating junk food in general?

It’s not just by replacing “junk” foods with healthier, more natural foods that you can have a healthy diet. In addition, a poor diet combined with a sedentary lifestyle is an aggravating factor. We can never say it enough: get moving! It is essential to practice physical activity , whether it is simply by walking an hour a day or by going to your swimming class, dance class, basketball class... No need to do five hours of sport a week, sometimes, half a week. hour is enough!

It's also a good way to avoid snacking : instead of going home and slumping on the sofa eating a bag of chips, you get busy. When returning from sports, we avoid grabbing a kebab and a soda, we prefer a portion of pasta, rice, fruit with almonds... and lots of water.

A poor overall diet worsens the health consequences of junk food. If you find it impossible not to indulge in nuggets and fries, compensate on the side by eating fresh fruit or plain fromage blanc , for example. That will already be a win!

Junk food: Foodwatch denounces marketing aimed at children

In 2023, Foodwatch analyzed the composition of 228 children's drinks and foods. Survey results: 9 out of 10 products should not be marketed to children because they are too fatty, too salty or too sweet according to WHO nutritional criteria, indicates the NGO in a published report in 2023. She denounces “ junk food marketing ” and calls for supervision of these “deleterious practices”.

To do this, Foodwatch defends a change of approach , “to move from self-regulation by companies to binding regulations on labeling, advertising, and taxation,” she indicates. This involves three measures:

“Mandatory nutritional labeling on the front of packaging. In this context, the reference value for sugar consumption must be in line with WHO recommendations;
France must ban advertising and marketing targeting children under 16 for very fatty, very sweet or salty products (based on nutritional profiles established by the WHO);
The tax on sugary drinks must be increased, with a target of 20% of the sale price. This tax should be based on the amount of sugar present in the drinks.”

Sources

Source 1: “ Junk food – when eating makes you sick ”, Foodwatch.

Treating blackheads: tips and solutions

2024-04-24T09:50:00.000-07:00

Not very aesthetic, blackheads, also called open comedones, mainly affect oily or combination skin. What are the causes of their appearance? How to make them disappear? Update with Dr. Martine Baspeyras, dermatologist and member of the French Society of Dermatology (SFD).

Let the one who has never touched a blackhead throw the first stone at us! Simple aesthetic inconvenience, blackheads can quickly turn into an obsession... especially during adolescence. The temptation is then great to extract them, at the risk of them catching fire and leaving a scar.

What is a blackhead?

Also called comedo or “skin worm”, a blackhead is a dilated pore in which a mixture of sebum and keratinocytes, the cells of the epidermis, accumulates . “ The black color is not linked to dirt but to the oxidation of sebum in contact with air ,” explains Dr. Martine Baspeyras straight away.

There are two types of comedones:

open comedones called blackheads;
and closed comedones or microcysts. “ When the orifice of the hair canal is blocked, sebum accumulates and an indurated and localized bulge appears under the skin: this is the microcyst ,” explains the specialist.

What skin types are affected by blackheads?

Generally, it is oily or combination skin that is affected by blackheads.

A minimum of sebaceous secretions is required. Very dry skin has few comedones because it does not produce enough oil. Dr. Martine Baspeyras, dermatologist

Where are blackheads located?

Blackheads are mainly located on the T zone of the face, that is to say the sides of the nose, the chin and the forehead. “ We also see a lot of it on the periphery of the face, when patients have used comedogenic products, as well as on the back, particularly in adolescents ,” explains Dr. Baspeyras. But this is a little more annoying because the skin is very thick and they are much deeper. Do not touch them otherwise they will catch fire. »

What are the causes of blackheads?

Comedones are mainly linked to hyperseborrhea, that is to say excessive production of sebum . “ When it is produced in excess, sebum will cause oily skin and imperfections: blackheads, enlarged pores or even microcysts ,” explains the specialist. This is particularly the case at prepuberty or puberty when sexual hormones start. I often see mothers who come to my office in panic because their seven or eight year old son has a lot of blackheads on his nose. Now, it’s very classic! »

Besides hormones, other factors can cause this disruption of the sebaceous glands:

poor diet : in particular the consumption of sugary foods, products with a glycemic index that is too high (pastries, pastries, white bread, industrial sandwich bread, etc.) or saturated fats (aperitif biscuits, chips, etc.)
poorly suited cosmetic products ;
periods ;
or even stress and fatigue .

“ Finally, from time to time I see elderly people with a slew of blackheads because they have misused Ialuset – a healing treatment based on hyaluronic acid prescribed for leg ulcers – and applied it to their face, says the specialist. However, the product is comedogenic! The excipient is not suitable for facial skin. »

How to get rid of deeply encrusted blackheads? What are the possible treatments at the dermatologist?

Blackheads are not inevitable, solutions exist to get rid of them. First of all, resist the temptation to extract them yourself. “ The real problem is when people play with them and they become inflamed or even infected ,” insists Dr. Baspeyras. We then end up with acne spots, red and painful, which can leave scars. »

Several dermatological treatments help reduce hyperseborrhea and improve the appearance of facial skin. “We will first try to reduce sebaceous hypersecretion with creams based on fruit acids, salicylic acid or even tretinoid ,” explains the specialist. You have to go slowly because you can very well have blackheads without suffering from real hyperseborrhea.

In young patients whose skin is still very supple, the use of this type of cream combined with peels may be sufficient. On the other hand, when things are a little more established and the pores are very dilated, we will rather resort to the fractional laser which will gradually heat the skin and tighten the pores. » And added: “The treatments are long and repetitive. You must be patient and wait several weeks before seeing results. »

Clay mask versus scrub: how to get rid of blackheads on the nose and face? What are the natural solutions?

Lemon juice, baking soda or even tomato: on the internet and social networks, many miracle treatments claim to make blackheads disappear. Warning: they are often not very effective or even harmful to the skin! Lemon , for example, is photosensitizing and should absolutely be avoided when exposed to the sun.

“ As a first step, I recommend that my patients do a clay mask once a week ,” says Dr. Baspeyras. This helps absorb excess sebum and obtain a clearer skin texture. Peel-off masks are also effective in unclogging skin pores. » On the other hand, the dermatologist is wary of mechanical scrubs. “ Exfoliation should be done delicately with the pads of the fingers. However, patients often tend to push too hard, which can be aggressive and counterproductive ,” she says.

How to prevent the formation of blackheads?

Adopting healthy-dietary measures helps reduce excess sebum and limit the formation of blackheads:

eat a balanced diet by favoring foods that are neither too fatty nor too sweet. Avoid, for example, sweets, biscuits or cakes, reduce your consumption of milk and cheese as well as saturated fats (crisps, etc.);
use non-comedogenic products and avoid too thick foundations which will clog pores;
protect your skin from the sun by using sunscreen to avoid the rebound effect of UV rays. “ The sun is a false friend ,” confirms the dermatologist . If initially, it will tend to make the pimples disappear by having a drying effect on the sebaceous glands, it will also thicken the skin and then, beware of the rebound effect! »
remove your makeup with a foaming gel – if your skin tolerates it – rather than a micellar lotion ;
apply a green clay-based mask once a week to reduce imperfections and prevent their appearance.

True or false: does the full moon keep us from sleeping?

2024-04-24T04:53:00.000-07:00

The full moon is a phenomenon that intrigues as much as it fascinates or sometimes worries. One of the most widespread beliefs is that it affects the quality of our sleep. What is it really ? We take stock with Dr. Justine Frija-Masson, pulmonologist specializing in sleep and member of the French Society for Sleep Research and Medicine (SFMRS).

The full moon has always been associated with mysterious beliefs . If the myth of werewolves has had its day, others persist... The full moon is said to favor the hyperactivity of children and also influence the growth of our hair, but above all it would influence the quality of our sleep , disrupting our nights and leaving hours of sleeplessness in its wake. Is there any truth to this myth, or is it just an unfortunate coincidence of timing? We take stock with Dr. Justine Frija-Masson, pulmonologist specializing in sleep and member of the French Society for Sleep Research and Medicine (SFMRS).

When do we speak of a real full moon?

As a reminder, the Moon is a star that rotates on itself and orbits the Earth, like a satellite. Depending on its location, it is therefore more or less illuminated by the Sun. There are four lunar phases: the new moon, the waxing moon, the full moon and the waning moon.

The full moon appears in the sky at least once a month (usually every 29.5 days) and corresponds to the phase during which the illuminated side of the Moon is entirely visible from Earth . This happens when Earth is between the Sun and the Moon, so the Sun's light hits the exposed lunar surface directly. Concretely, the Moon appears in the sky as a very luminous and complete disk.

Note: the true full moon only lasts a few moments (and not a whole night!), since the moon continues its rotation around the Earth, which itself rotates around the Sun.

Sleep: why do we sometimes sleep poorly during full moon evenings?

Can your nights really be disrupted by the full moon? Know that we are far from the scientific consensus ! Some studies indeed suggest a correlation between the full moon and sleep disorders, while others have failed to observe any significant association. “It has long been thought that difficulty falling asleep and sleep problems that occur on full moon nights are linked to cognitive biases . In other words, it was thought that simply anticipating the occurrence of sleep disorders associated with the full moon could be the cause of sleep disorders, explains Dr. Frija-Masson. However, recent studies indicate that we actually tend to sleep less well on full moon nights . However, this remains marginal and does not concern everyone,” she believes.

One of the most recent studies in this area was published in January 2021 in the journal Science Advances (source 1), by a team of American researchers. Researchers studied the sleep habits of 98 people living in three indigenous communities in northern Argentina and 464 students in the Seattle area. They divided them into three groups: rural people without access to light, rural people with moderate access to light, and urban students. During the full moon, they found that the three groups took longer to fall asleep : on average 22 minutes longer for rural people and 9 minutes longer for students. Sleep duration also decreases depending on the group: on average 25 minutes less for rural people without access to light, 19 minutes less for rural people with access to moderate light and 11 minutes less for students.

What is the origin of these disturbances, according to the research team? The light emitted by the full moon . “Moonlight likely stimulates nocturnal activity and inhibits sleep,” the team concludes. In other words, the light given off by the full moon could modify our sleeping environment, influence our circadian cycles and thus disrupt our biological clock, explains Dr. Frija-Masson. On the other hand, the research team insists that the full moon would have no effect on the time of waking up . And to specify:

It is mainly the moonlight present during the first hours of the night which is most likely to impact falling asleep. Moonlight that appears late at night, when most individuals are asleep, should have little influence on the occurrence and duration of sleep (source 1).

That said, sensitivity to light can vary between people and few people sleep with windows open and risk being exposed to the Moon's rays while they sleep. Without forgetting that many factors can influence falling asleep and the quality of sleep, such as stress , diet, physical exercise , overall health... It is therefore difficult to know if the full moon is solely responsible for sleep disorders. sleep !

What other effects can the full moon have on humans and their environment?

The full moon is known to influence many elements: it influences the rhythm of the tides, the growth of plants and also the occurrence of seismic events. In theory, it could also have many effects on our health, our mood and our environment:

In addition to its relative impact on the quality of our sleep, some people believe that the full moon can intensify our dreams.
It would also exacerbate our emotions and promote susceptibility, agitation, even aggressiveness . Some children are particularly prone to unusual hyperactivity.
Another tough belief: the full moon promotes hair health . Getting your hair cut on full moon nights would promote healthy regrowth; our hair would thus be shinier and stronger.
In some cultures, the full moon is also associated with a greater possibility of giving birth and an increase in fertility.
Some people also report feeling less hungry on full moon nights . And others, on the contrary, would have a devouring appetite on those evenings.
Finally, other people complain of migraines or more severe chronic pain on full moon evenings . Some women even complain of more severe menstrual pain …

In practice, as Dr. Frija-Masson points out, none of these beliefs are scientifically supported! “If you suffer from significant problems that seem to you to be correlated with the full moon, make an appointment with your doctor ,” she advises.

How to sleep well at night and limit insomnia (during the full moon or not)?

As our expert points out, whether or not you believe in the influence of the full moon on sleep, it is essential to adopt good sleeping habits and create an environment conducive to rest . Full moon evening or not, here are some tips for sleeping well:

Try going to bed and waking up at the same time every day , even on weekends, to regulate your body clock.
Make sure your bedroom is dark, quiet, and cool . To limit the potential impact of the full moon, use blackout curtains that will block outside light. If necessary, use earplugs to limit extraneous noise (but avoid falling asleep to music ).
Limit the consumption of stimulants like caffeine and nicotine after 2 p.m.
Avoid heavy and/or spicy meals before bed and try to eat two to three hours before going to bed.
Focus on relaxing activities before bed , such as reading, meditation or yoga. If necessary, practice stress management techniques, such as deep breathing or visualization.
Establish a digital curfew and avoid phone, tablet or computer screens at least an hour before bed (blue light can disrupt melatonin production, says Dr. Frija-Masson).
Expose yourself to natural light and exercise during the day (avoid exercising in the evening).
Once in bed, avoid looking at your phone and overthinking or worrying. If you really can't sleep, get up and do something relaxing until you feel sleepy.
Finally, make sure your mattress and pillow provide adequate support to avoid discomfort that could disrupt your sleep.

Sources

Source 1: “ Moonstruck sleep: Synchronization of human sleep with the moon cycle under field conditions” , Science Advances , January 2021

Hot flashes: up to what age can you get them?

2024-04-23T07:52:00.000-07:00

Hot flashes can have a significant impact on the quality of life of women in menopausal transition or postmenopause. Until what age can you suffer from it? How to relieve them? Explanations with Dr. Odile Bagot gynecologist and author of Menopause, don't panic!

“ I feel like my head is in a sauna ,” Rosa admits on a forum. “ I have sweats at night and I wake up exhausted ,” adds Sophie. Between 60 and 70% of women suffer from hot flashes during menopause. A phenomenon that plays spoilsport and can seriously impact quality of life. Fortunately, solutions exist to remedy this…

Hot flashes and night sweats in women: what are we talking about?

Vasomotor disorders – more commonly called “hot flashes” – are the most common signs of menopause . “We talk about flushing, a term that designates both dry daytime hot flashes and those accompanied by sweating at night,” says Dr. Odile Bagot. The intensity, frequency and above all the tolerance of hot flashes vary greatly depending on the woman: “ From a few flushes during the day to nights spent wringing out her nightie! », confirms the gynecologist.

And for men?

Hot flashes are not just the preserve of women. Men can also suffer from it, especially during andropause ! They are due to the drop in testosterone production. Certain medications prescribed to treat prostate cancer can also cause hot flashes…

What are the symptoms of hot flashes?

Hot flashes are manifested by a feeling of heat that goes from the chest to the neck as well as in the face, sometimes accompanied by redness or even sweating. They are mainly triggered by:

emotions, stress;
the heat ;
consumption of spicy foods or hot drinks;
the alcohol.

Why do I have hot flashes? What are the causes ?

At menopause, hot flashes are closely linked to the sudden drop in estrogen which disrupts the body temperature regulation center located in the hypothalamus . “ The temperature regulation center, in other words your body's thermostat, is located in the brain, more precisely in the hypothalamus ,” explains Dr. Bagot in her book Menopause, don't panic! Before menopause, it is set to 0.4°C, the thermal neutrality zone. When the core temperature varies by more than 0.4°C, the body releases this excess heat in the form of a good sweat or by dilating all the vessels in the skin to cool the blood. A menopausal woman who suffers from hot flashes has a thermal neutrality threshold close to zero: her “air conditioning” turns on for a yes or a no! »

What are the contributing factors?

Some women are more at risk of experiencing hot flashes. “ Several studies have demonstrated a link between body mass index and hot flashes, with overweight or obese women being more prone to them because their small surface vessels evacuate heat more difficult ,” specifies Dr. Odile Bagot. Conversely, certain epidemiological studies tend to prove that less than 25% of Japanese women have hot flashes . Could their diet rich in soy , which contains isoflavones ( phytoestrogens ), be the beginning of an explanation?

When do hot flashes end? How old can a woman get hot flashes?

It differs from one woman to another. “ At the start of menopause, more than three-quarters of women will suffer, to varying degrees, from hot flashes; five years later, one in two will still fan themselves, and I have even seen 80-year-old ladies asking for their minidose of estrogen to avoid hot flashes. It’s rare, but it exists, confides Dr Odile Bagot. A few lucky ones are spared, without us being able to draw up their profile. »

How do you know if you are menopausal?

Menopause – diagnosed, remember, after a full year without periods – is preceded by a phase called premenopause which generally begins around the age of 47 or 48 and extends until the definitive cessation of menopause. rules. “ Today we are talking more about the menopausal transition ,” explains Dr. Bagot. During this menopausal transition, women will alternate periods of relative hyperestrogenism – with breast tenderness, shortening menstrual cycles, heavier periods, mood disorders, etc. – and periods of hypoestrogenism where they will be in amenorrhea for several months and may experience the first hot flashes. »

Premenopause and menopause: how to stop having hot flashes? What are the solutions ?

Do hot flashes have a major impact on your daily life? Don't worry, there are solutions to fix this. Please note that the treatment of vasomotor disorders of menopause is the main indication for menopausal hormonal treatment (THM).

“ Estrogen supplementation always overcomes hot flashes ,” reassures the specialist. If this is not the case, we will look for another cause of the vasomotor disorders, such as thyroid dysfunction (hyperthyroidism), hypertension or even hypoglycemia. In women for whom hormonal treatment is contraindicated – for example in the case of a history of breast cancer – alternatives exist in complementary medicine. »

What are the natural treatments to combat hot flashes?

Food supplements, homeopathy, phytotherapy, sophrology, acupuncture or relaxation sessions: many natural treatments can partially relieve hot flashes.

Homeopathy

Homeopathic complexes such as Acthéane® (Boiron), Complexe 518® (Weleda) and Climaxol® (Lehning) help to reduce hot flashes. “ Some of them do slightly better than placebos, without the difference being very significant ,” says Dr. Bagot. But the placebo effect already represents around 50% of reactions in hot flashes. It doesn't matter, we only ask one thing of them, that is to provide relief in a completely harmless manner, right? » You can, if necessary, contact a homeopathic doctor who will individualize the treatment according to your symptoms.

Food supplements

Many food supplements based on isoflavones help alleviate the vasomotor disorders of menopause. “ The daily dose of isoflavones from food supplements should not exceed 40 mg ,” insists Dr. Bagot in her work. We must therefore be vigilant when the product offers, in association with soy, already rich in isoflavones, a phytoestrogen from another family, such as lignans from hops or coumestrol from alfalfa . Phytoestrogens are also contraindicated in the event of a history of breast cancer.

Phytotherapy

Several plants such as black cohosh, alfalfa, hops, fennel or flaxseed have proven estrogenic activity and can help people experience menopause better. “ Black cohosh is traditionally used against hot flashes but its mode of action is complex,” says the specialist. As a precautionary principle, its use in herbal medicine (but not in homeopathic dilution) is contraindicated in gynecological cancers, particularly of the breast. »

Relaxation

Finally, relaxation, sophrology, hypnosis and even mindfulness meditation reduce the impact of vasomotor disorders on quality of life. And Dr. Bagot concludes: “ Practicing regular physical activity is also a good thing. If athletes do not have significantly fewer hot flashes than sedentary people, they often feel better about their bodies, which largely contributes to good tolerance of climacteric disorders. One last tip? For the night, invest in separate duvets, a light one for you and a thicker one for your other half! ".