What are the benefits of vitamin E? How to get it and what dosage is recommended? Here's everything you need to know about this vitamin.

Origin

It was in 1922, at the University of California at Berkeley, that the embryologist Herbert McLean Evans found following an experiment on rats, that females following a diet depleted in lipids could not produce viable fetuses. They conclude that a fat-related compound is essential for the development of the fetus.

Then, in 1924, further studies conducted by Benett Sure at the University of Arkansas showed that a compound removed from the diet of male rats caused their sterility. Benett Sure calls it vitamin E.

In 1936, it was again Herbert McLean Evans who succeeded in isolating vitamin E from wheat germ oil.

It will then take 30 years for vitamin E to be recognized by the National Research Council of the United States as an essential nutrient for human health.

What is vitamin E used for?

Vitamin E is a substance that is found in 8 forms in nature: 4 tocopherols and 4 tocotrienols. The most common form is alpha-tocopherol. Vitamin E acts as an antioxidant. It neutralises the free radicals that destabilise the lipid molecules present in the cell membranes. These antioxidant properties are also used in the food industry: vitamin E is added to food to prevent the oxidation of fatty acids, a reaction is commonly known as "rancidity".

According to a 2012 study, gamma-tocopherol and tocotrienols help fight Alzheimer's disease. According to a 2010 study, they also prevent cirrhosis (caused by non-alcoholic fatty liver disease). Vitamin E has also been shown to be effective in the treatment of menstrual pain (2001 and 2005 studies in Tehran).

Thanks to its antioxidant effect, vitamin E helps to combat cataracts, arthritis and coronary diseases.

In addition, vitamin E has benefits for the skin: it delays ageing, makes the skin more supple and facilitates healing. For example, there are vitamin E face masks. Vitamin E is also beneficial for the health of the hair. In addition, vitamin E, together with other vitamins A, C and D, helps to maintain good hearing.

How much vitamin E do we need?

Here is the satisfactory intake (AI) of vitamin E published by the Anses (National Agency for Food, Environmental and Occupational Health Safety), according to sex and age, in milligrams per day:

• children under 6 months: 4 mg/d ;
• children aged 6 months and over: 5 mg/d ;
• children aged 1 to 3 years: 7 mg/d;
• children aged 4-6 years: 7 mg/d;
• children 7 to 10 years: 9 mg/d ;
• adolescents 11-14 years: 10 mg/d;
• adolescents 15-17 years: 10 mg/d;
• adolescent girls 15-17 years: 8 mg/d;
• men 18 years and older: 10 mg/d;
• women 18 years and older: 9 mg/d;
• pregnant women: 9 mg/d;
• breastfeeding women: 9 mg/d.

What are the signs of vitamin E deficiency?

Vitamin E deficiency is very rare and only occurs after several years without intake. It occurs mainly in people with diseases characterised by poor fat absorption, such as Crohn's disease, celiac disease and cystic fibrosis. Symptoms of vitamin E deficiency are burning in the feet and hands and neurological problems (impaired reflexes and muscle weakness).

In infants, vitamin E deficiency can lead to a form of haemolytic anaemia and muscle weakness. Premature babies can suffer from haemorrhages in the brain and abnormal growth of blood vessels in the eyes (retinopathy of prematurity).

What foods are rich in vitamin E?

Natural vitamin E is present in certain oils: wheat germ oil, argan oil, sunflower oil, avocado oil, rapeseed oil, almond oil, safflower oil, cottonseed oil, etc. Other sources of vitamin E include dried soya, peanuts, almonds, sunflower seeds, spinach, paprika and tuna.

Where to find vitamin E?

What are the dangers of overdosing?

 The Forking slimming method is also called the fork diet. And for good reason, meals should only be enjoyed with this single utensil in order to reduce their food consumption. Lose weight in a few strokes of forks.

Proposed by Ivan Gavriloff, a polytechnician, the Forking method relies not only on the sole use of the fork but also on a daily dietary organisation based on three postulates: a "king's breakfast", a "prince's lunch" and a "poor man's dinner". The Forking diet exists in two versions. The Forking Strict and the Forking Soft. It's up to you to decide which one suits you best.

The method 

In this diet, the focus is on the way you eat. As with chrono-nutrition, it is a matter of setting our stomachs back on track. To do this, the day begins with a "king's breakfast", which is supposed to provide the energy fuel we need. Then comes the "prince's lunch", rich in proteins, slow sugar and vegetables. Finally, to counteract the phenomenon of fat storage, which is facilitated during the night, it is recommended to eat lightly by offering a "poor man's dinner". But be careful, the evening meal has a specificity: the use of the fork. We abandon the spoon and the knife to use only this one. The aim? To reduce food consumption, since this cutlery does not allow you to eat large mouthfuls and, in addition, its tines filter the sauce. It goes without saying that eating with the fingers or sautéing is not allowed. And why does this principle only apply to dinner? Simply to avoid deficiencies and frustrations caused by strict dietary rules. You will therefore need the willpower to adopt a healthy diet on your own and apply it to every meal.

In practice 

Strict forking

As soon as dinner is prepared, it is strictly forbidden to use a knife or spoon. Don't panic! To help you make the right nutritional choices, this variant includes a list of "blacklisted" foods:

 Forget all the foods you eat with your fingers:

• - snack biscuits, crisps, olives, nuts, almonds or chips... ;
• - sandwiches, hamburgers, pizzas, quiches, sausages, or fried chicken..;
• - cheese 
• - fresh fruit
• - biscuits, sweets and other chocolates...
• - bread, whether fresh or toasted and pastries

 Do not eat anything that you spread with a knife:

• - cheeses and spreads ;
• - mayonnaise, butter, margarine, ketchup or mustard...

 Leave out anything you swallow with a spoon:

• - soups, soups...
• - yoghurt or cereals
• - ice cream, sorbets, and other desserts...
• - sauces

 Certain vegetables that are too energy dense are also banned:

• - pumpkin, avocado, artichoke hearts, and radishes.

Soft Forking

In this variant, the use of a knife during the preparation of the meal is permitted. But as soon as you sit down to eat, you forget about it and use only a fork. Some foods that are forbidden in the strict version are allowed here:

• - raw vegetables and salad
• - white meat, cut up beforehand
• - shellfish
• - omelettes

My shopping list

 Can you lose weight with yoga? This is a question I hear often. A lot has been written about the relationship between weight loss and yoga exercises and all kinds of claims are made about it. So: will you lose weight with yoga or not? Does yoga slow down or speed up your metabolism? And what other aspects play a role?

From my experience, I can tell you wholeheartedly: yoga definitely helps when you want to lose weight. Today I will take you through 4 aspects of losing weight with yoga. I hope this will be a motivation for you to really go for it.

1. Losing weight with yoga: Metabolism

When people talk about yoga and losing weight, the first thing they often hear is about your metabolism. There are scientific studies that say yoga slows down your metabolism. For men, this is on average eight percent and for women even eighteen percent. But there are also scientific studies that say that your metabolism becomes faster. Are these reasons not to practice yoga if you want to lose weight?

No, they are not. Anyway, yoga helps to balance your hormones, including your thyroid gland which is one of the largest endocrine glands. A properly functioning thyroid gland ensures a properly functioning metabolism. Your whole body reacts to yoga: you slow down your breathing, which lowers your blood pressure and oxygen intake. You have less energy and also need to eat less, which reduces your calorie intake.

2. Less stress (and that emotional roller coaster) makes you slimmer

Stress is a big factor in obesity and body fat. When you are under stress, your body produces cortisol and energy. This originates from long ago when danger and stress often meant life or death.

But stress nowadays is not caused by real danger anymore, so you have an abundance of energy, which your body stores as (belly) fat. Yoga makes you experience less stress, you learn to live in the now, you learn how to put your thoughts aside and yoga teaches you how conscious breathing plays a major role in this. Through yoga you experience less stress, so your body has less energy to store as fat.

Yoga also allows you to be more in control of your own emotions. You learn to feel and experience what you need at the moment. You learn to appreciate your body, your feelings, and your emotions for what they are. You are allowed to be there, including everything you feel and experience.

As you feel more comfortable in your own skin and have more control over your own emotions, your binge eating will also become less. And fewer binges means fewer calories. In this way, yoga also helps you lose weight.

3. The yoga detox to lose weight

Cleaning your body of waste products is what various yoga postures do. Your organs are sort of squeezed, for example in the twisting postures, which releases the waste and allows it to leave your body. Following a detox treatment can certainly help you with this. 

This is an important part of losing weight, because your body cannot do anything with these waste products. If they remain in your body, you will have less energy to move and your digestion will also be lower.

4. Yoga changes your attitude to life

Yoga has many physical benefits, such as becoming stronger, more flexible, and losing weight. But yoga also helps you to be mentally stronger. You become more aware of who you are, who you want to be, and what you find important in life. Yoga ensures that you make choices that fully fit who you are. These can be healthy eating choices that make you lose weight, but it can also be that you start to live healthier and accept yourself as you are.

Can you lose weight with yoga?

Yoga can help you lose weight. This is because through yoga you experience less stress, toxins are better discharged and you are more aware of life. This gives you more control over your own lifestyle. Therefore, in essence, yoga is a good way to lose weight. 

On top of that, yoga provides a good hormonal balance and removes toxins from your body through its detox effect. Of course, yoga isn't a miracle cure for losing weight and you'll just have to get started and persevere, but yoga has all the tools to help you lose weight.

 In recent years, nutrition experts have been faced with a dilemma: to limit egg consumption, given its high cholesterol content, or to recommend it, given its high content of high-quality protein and several vitamins and minerals. Today, there are no longer any restrictions on egg consumption in healthy people. On the contrary, it is considered to be a health ally accessible to all and a must in the kitchen.

Characteristics of the egg

• Excellent source of protein;
• Source of choline and carotenoids;
• Source of cholesterol;
• Rich in vitamins and minerals;
• Good source of fat.

 Nutritional and caloric values of eggs

What is a 'portion' of an egg worth?

Volume/weight  2 eggs, medium size, 100 g 

Calories 140

Protein 12,7 g

Carbohydrates 0,27 g

Fat 9,83 g  100% of the fat is found in the yolk of the egg.

Dietary fibre  0,0 g

Focus on the micronutrients contained in eggs

Among the nutrients contained in eggs in good quantities, we can mention the following:

• Selenium: eggs are an excellent source of selenium. This mineral works with one of the main antioxidant enzymes, preventing the formation of free radicals in the body. It also helps convert thyroid hormones into their active form;
• Vitamin B2: Eggs are a good source of vitamin B2. This vitamin is also known as riboflavin. Like vitamin B1, riboflavin plays a role in the energy metabolism of all cells. In addition, it contributes to tissue growth and repair, hormone production and the formation of red blood cells. Most riboflavin is found in egg white;
• Vitamin B12: Eggs are a good source of vitamin B12. This vitamin works together with folic acid (vitamin B9) to make red blood cells in the blood. It also helps to maintain nerve cells and bone tissue cells;
• Phosphorus: eggs are a source of phosphorus. Phosphorus is the second most abundant mineral in the body after calcium. It plays an essential role in the formation and maintenance of healthy bones and teeth. It also participates in the growth and regeneration of tissues and helps to maintain a normal blood pH. Finally, phosphorus is one of the constituents of cell membranes;
• Zinc: eggs are a source of zinc. Zinc is involved in immune reactions, the manufacture of genetic material, taste perception, wound healing and foetal development. Zinc also interacts with sex and thyroid hormones and is involved in the synthesis (manufacture), storage and release of insulin in the pancreas;
• Pantothenic acid: Eggs are a source of pantothenic acid. Also known as vitamin B5, pantothenic acid is part of a key coenzyme that allows us to adequately use the energy in the food we eat. It is also involved in several steps in the synthesis (manufacture) of steroid hormones, neurotransmitters (messengers in nerve impulses) and haemoglobin;
• Folate: Eggs are a source of folate. Folate (vitamin B9) is involved in the manufacture of all cells in the body, including red blood cells. This vitamin plays an essential role in the production of genetic material (DNA, RNA), in the functioning of the nervous system and the immune system, and in the healing of wounds and sores. As it is necessary for the production of new cells, adequate consumption is essential during periods of growth and for the development of the foetus;
• Vitamin A: Eggs are a source of vitamin A. Vitamin A is one of the most versatile vitamins, playing a role in many functions of the body. Among other things, it promotes the growth of bones and teeth. It keeps the skin healthy and protects against infections. It also plays an antioxidant role and promotes good vision, especially in the dark. Most of the vitamin A is found in the egg yolk;
• Vitamin D: Eggs are a source of vitamin D. Vitamin D interacts closely with bone and tooth health, making calcium and phosphorus available in the blood, among other things, for the growth of the bone structure. Vitamin D also plays a role in the maturation of cells, including those of the immune system. Most of the vitamin A is found in the egg yolk;
• Vitamin E: Eggs are a source of vitamin E. A major antioxidant, vitamin E protects the membrane that surrounds the body's cells, particularly red and white blood cells (immune system cells).

 The benefits of eggs

Recent scientific evidence suggests that eggs are a food of choice and that eating one egg a day, even for people with high blood cholesterol, may be acceptable. Indeed, there is no substantial evidence to show a real association between dietary cholesterol intake and blood cholesterol levels. Eggs are nutritious, and versatile and offer excellent nutritional value at a low cost.

A perfect protein profile  

The eggs are made up of proteins of high biological value. Protein is primarily used to build, repair and maintain tissues such as skin, muscle and bone. They are also used to form digestive enzymes and hormones. The proteins contained in eggs are said to be complete because they contain all nine of the body's essential amino acids in optimal proportions.

In fact, the protein quality of eggs is such that they are used as a reference food for assessing the quality of other food proteins. It should be noted that amino acids are said to be essential when the body cannot produce them. They must therefore come from the diet. Almost 60% of the egg's protein is found in the white, while the remaining 30% is in the yolk.

Carotenoid content

The egg yolk contains two powerful antioxidants from the carotenoid family: lutein and zeaxanthin. These two compounds give the egg yolk its colour. Carotenoids, which are related to vitamin A, are antioxidants known to help prevent age-related diseases such as cataracts, macular degeneration, cardiovascular disease and certain cancers.

These antioxidants neutralise or reduce free radicals in the body and thus limit cell damage. Observational studies indicate that consumption of lutein-rich foods, such as eggs, may help prevent age-related macular degeneration, a leading cause of blindness in people aged 65 and over, and reduce the risk of cataracts. The possible role of carotenoids in the prevention of cardiovascular disease (CVD) would be to decrease the oxidation of LDL-cholesterol ("bad cholesterol") and to reduce the formation of plaque in the artery walls.

Finally, carotenoids could reduce the risk of certain cancers by protecting against the development of tumours. Data from a prospective study, the Nurses' Health Study, involving 83,234 nurses showed that the higher the intake of lutein and zeaxanthin, the lower the risk of breast cancer in perimenopausal women.

Source of choline

Eggs are an excellent source of choline, a compound that plays an important role in the development and function of the brain, primarily the memory centre. Choline is mainly found in the yolk of the egg. The need for choline is important during embryonic development, as during pregnancy and lactation, low intakes of choline can have long-term effects on the development of the child's brain. An animal study showed that choline supplementation during embryonic development of rats or immediately after birth improved cognitive function and thus attention and memory.

Furthermore, in a study of pregnant women with low folic acid intakes, the authors reported that mothers with the lowest choline intakes were four times more likely to deliver a child with a neural tube defect than those with the highest intakes, irrespective of folic acid intake.

Eggs and cholesterol: what should we think?

Since it is now known that high blood cholesterol levels are associated with an increased incidence of cardiovascular disease (CVD), most nutritional recommendations for the treatment of CVD are to reduce the intake of cholesterol-rich foods and thus limit egg yolks to two or three per week.

However, these recommendations have been questioned as many studies show a weak relationship between dietary cholesterol and the incidence of cardiovascular disease. It appears that the consumption of as much as one egg per day has no significant impact on cardiovascular risk. A prospective study of 117,000 healthy men and women showed no significant association between egg consumption and cardiovascular disease. According to this study, the risk was no higher in those who consumed less than one egg per week than in those who consumed more than one egg per day.

Other studies, including a recent one, have shown that foods high in cholesterol but low in saturated fat, such as egg yolks have minor effects on blood cholesterol levels. Several studies indicate that blood lipid control is best achieved by reducing the intake of trans and saturated fats, rather than eliminating dietary cholesterol. In fact, the American Heart Association (AHA) states that consumption of one egg yolk per day may be acceptable, even for hypercholesterolemic individuals, if consumption of other cholesterol-rich foods, such as cheeses, cream, butter and red meats, is limited.

A word from the nutritionist

If you have trouble digesting cooked eggs, the cause may lie in the fat you use to cook them, not in the egg itself. For information, one portion of the egg is 2 units or about 125g with the shell.

 How to choose eggs?

Eggs have been consumed by humans since prehistoric times. Today, most people eat chicken eggs, but this has not always been the case. In fact, cane and goose eggs have long been an integral part of the diet, although they are less widely consumed today. An egg weighs on average 60g with its shell and 55g without.

Identity card of the egg 

• Origin: Europe and Asia ;
• Season: available all year round;
• Colour: white to beige;
• Taste: pronounced.

Brown or white?

There is no difference in nutritional value or taste between white and brown-shelled eggs. The colour of the shell depends on the breed of the hen. However, brown-shelled eggs would have a thicker shell and a darker yolk.

Omega-3 eggs

Omega-3 eggs are identical to conventional eggs in terms of total fat and cholesterol content. Only the omega-3 polyunsaturated fatty acid content of one differs from the other. Omega-3-enriched eggs are produced by adding flaxseed to the hen's feed. Flaxseed is rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid. 

An omega-3 egg covers 25% to 30% of our ALA requirements, which can provide a complimentary intake of these fatty acids. It is interesting to note that some liquid egg products have been enriched with omega-3 from marine sources. Unlike ALA, these marine fats do not require longer chain processing before being used for certain functions in the body. However, it is important to mention that eggs from flaxseed-fed hens also contain long-chain omega-3s, as the hen metabolises some of the ALA into EPA and DHA (two omega-3s found in abundance in oily fish).

Recognising a fresh egg  

If you are not sure whether an egg is fresh, you can immerse it in a bowl of water. Since the air pocket in a fresh egg is not very large, it sinks to the bottom and lies on its side. Since the air pocket is larger, the older the egg floats with the large end facing up.

Tips to avoid food poisoning

Keep eggs refrigerated at all times. In total, they should not be kept out of the refrigerator for more than two hours (including cooking and serving time). If eggs need to be at room temperature for a recipe, take them out half an hour beforehand or warm them up in warm water a few minutes before using.

To avoid the risk of cross-contamination, wash your hands and kitchen utensils after handling meat and fish and before handling eggs (and vice versa). Do not use broken or cracked eggs, which may be contaminated. The occasional blood spot in an egg is not dangerous. It can be removed with the tip of a knife if desired.

 Broccoli is a cruciferous vegetable of the cabbage family. It is not always appreciated... And yet, well-cooked, it can be extremely tasty and full of health and body benefits!

 Broccoli, benefits galore

Broccoli is a vegetable from the cruciferous family. Originally from Italy (it has only been cultivated in France since the 1980s), it is a descendant of wild cabbage and cauliflower. Packed with vitamins, this green vegetable is an amazing health ally. To get the most out of its taste and its benefits for the body, it is best to eat it raw or slightly cooked.

11 reasons to eat broccoli

• Rich in potassium and vitamin B, broccoli prevents muscle cramps.
• According to some studies, one of the components of broccoli could prevent the appearance of breast cancer.
• Broccoli could decrease the level of bad cholesterol and increase the good one.
• Rich in various vitamins, it would help the cellular renewal of the skin and would fight effectively against wrinkles.
• Full of lutein and zeaxanthin, broccoli would protect our eyesight and the health of our eyes.
• It would also protect men from the risks of prostate cancer.
• Broccoli would naturally reduce the concentration of homocysteine in the blood, responsible for the risks of vascular accidents.
• Broccoli would also strengthen our immune system, thanks to its vitamin C, and would therefore fight effectively against winter diseases and colds.
• Very low in calories and carbohydrates, but rich in fiber, it is a real slimming ally for those who are on a diet!
• Thanks to its sulforaphane, it would protect our respiratory tracts and is thus particularly recommended to smokers and asthmatics.
• Excellent for the memory, it would slow down the cognitive decline.

3 broccoli recipes for every taste

Saint-Nectaire Raclette with spicy vegetables

Ingredients (for 4 people):

• 4 large baked potatoes;
• 600 g of Saint-Nectaire cheese ;
• 1 broccoli ;
• 400 g mushrooms;
• 200 g chorizo ;
• 200 g coppa cheese;
• 200 g of Auvergne ham;
• 1 clove of garlic ;
• 1 spring onion;
• 30 g of semi-salted butter.

Steps:

• Preheat the oven to 180°C (th.6).
• Wash and dry the potatoes.
• Prick them lightly in several places with a fork and place them on a baking sheet covered with parchment paper. Bake for about 1 hour. Check for doneness with the tip of a knife.
• Peel and slice the onion into thin rings.
• Peel, degerm and chop the garlic. Cut off the stem of the broccoli and cut it into florets.
• Wash the florets, drain and set aside.
• Clean the mushrooms and cut off the stems if necessary.
• In a frying pan, melt the butter and fry the chopped onion for 5 to 8 minutes.
• Add the broccoli florets. Cook for 12 to 15 minutes.
• Add the mushrooms and chopped garlic and cook for another 10 minutes.
• Add a pinch of Espelette pepper. Season with salt and pepper.
• Melt the slices of Saint-Nectaire cheese in the caquelons.
• Coat the potatoes with cheese and accompany your raclette with the spicy vegetable pan and Spanish chorizo, coppa and/or Auvergne ham.

Skillet of rutabaga, potatoes, broccoli and smoked sausage

Ingredients (for 4 people):

• 450 g rutabagas;
• 400 g of potatoes ;
• ½ broccoli;
• 2 cooked smoked sausages ;
• a few sprigs of thyme;
• salt;
• freshly ground pepper.

Steps:

• Steam broccoli florets for 8 to 10 minutes. Set aside.
• Cut smoked sausages into rounds.
• Wash and dice rutabagas and potatoes and dry with a cloth.
• Place the cubed potatoes and rutabagas in a frying pan with olive oil. Mix and season to taste.
• Cook over high heat for 4 to 5 minutes, stirring occasionally, and continue cooking over low heat, covered, for 10 to 12 minutes until the vegetables are tender. Set aside.
• Brown the smoked sausage slices in the pan, add the rutabagas, potatoes and broccoli florets and continue cooking for 3 to 4 minutes, stirring well.
• Season with salt and pepper. Sprinkle with fresh thyme and enjoy hot!

 According to researchers at the Norwegian University of Science and Technology (NTNU), more than half of the world's population suffers from headaches. According to the results of the study, women are more affected by headaches and migraines than men.

Definition of headache

Headache, characterized by recurrent headaches, is one of the most common nervous system disorders. Headache is the painful and incapacitating manifestation of a small number of primary headache disorders, namely migraine, tension headache and facial vascular disease. They can also be caused by or occur secondary to a long list of medical conditions, the most common being medication overuse headache.

Frequency of headaches

Worldwide, the prevalence of common headache in adults (symptomatic headache at least once in the past year) is estimated to be about 50%. Between half and three quarters of adults aged 18 to 65 years worldwide have had a headache in the past year, and of these, more than 30% have reported a migraine. Between 1.7 and 4% of the world's adult population is affected by headache for at least 15 days per month. Despite regional variations, headache is a global problem affecting all populations, regardless of age, race, income level, or geographic location.

Headache disease burden

In addition to being painful, headache is also disabling. In the Global Burden of Disease Study, updated in 2013, migraine alone is the 6th leading cause of disability-adjusted life years lost. Headache as a whole is the 3rd leading cause.

Headaches place a real burden on sufferers, sometimes with significant personal suffering, altered quality of life and financial cost. Repeated attacks, often accompanied by the constant fear of the next painful episode, undermine family, social and professional life. Long-term efforts to live with chronic headaches can also predispose the subject to other diseases. Anxiety and depression, for example, are far more common in people with migraines than in healthy individuals.

Types of headaches

Migraine, tension headache and medication overuse headache are important public health issues and are responsible for high levels of disability and ill health in the population.

Migraine

• This is a primary headache.
• Migraine most often appears during puberty and affects people between the ages of 35 and 45.
• It is twice as frequent in women as in men due to hormonal influences;
• It is triggered by the activation of a mechanism in the depths of the brain that causes the release of inflammatory substances, generating pain, around the nerves and blood vessels of the head.
• It is recurrent, often lifelong and characterized by attacks.

The attacks have the following characteristics:

1. headache that can be:

• moderate to severe in intensity;
• with unilateral and/or pulsating pain;
• aggravated by usual physical activities;
• can last from a few hours to 2 or 3 days;

1. frequency is between once a year and once a week;
2. in children, attacks tend to be shorter and abdominal symptoms are more pronounced

Tension headache

• This is the most common primary headache.
• In some populations, more than 70% of people report episodic tension headaches;
• The chronic form of headache, occurring more than 15 days per month, affects 1 to 3% of adults;
• Tension headaches often appear in adolescence and affect 3 women for every 2 men.
• The mechanism of onset may be stress related or associated with cervical musculoskeletal problems.
• Episodic tension headache attacks usually last a few hours but may persist for several days.
• Chronic tension headache can be permanent and is much more disabling than the episodic form.
• This headache is often described as a band-like pressure around the head that radiates from the neck to the head or spreads from the head to the neck.

Vascular Algebra of the face

• This is a primary headache.
• It is relatively rare, affecting less than one adult in 1000 and it affects 6 men for every woman.
• It develops mostly from the age of 20 years.
• It is characterized by frequent (up to several times a day), brief but extremely severe recurrent headaches, localized in or around a reddening and watering eye, a runny or stuffy nose on the affected side and sometimes a drooping eyelid.
• There are episodic and chronic forms.

Medication Overuse Headache

• It is caused by the chronic and excessive use of headache medications.
• It is the most common secondary headache.
• It is present most of the time, oppressive, persistent, with frequent paroxysm on waking.
• It could affect up to 7% of individuals in certain populations, women more often than men.

Treatment

Appropriate treatment of headache involves training of health professionals, accurate diagnosis, recognition of the condition, treatment with cost-effective medications, simple lifestyle modifications and patient education. The main therapeutic classes to manage them are analgesics, antiemetics, antimigraine drugs and prophylactic medications.

Barriers to Effective Care

The main clinical barrier is the lack of knowledge among health care providers. Worldwide, medical schools devote an average of only 4 hours to headache during graduate training. A large number of headache sufferers are not diagnosed or treated. Only 40% of migraine and tension headache sufferers and only 10% of medication-induced headache sufferers are diagnosed.

This lack of awareness extends to the general public, who do not perceive the seriousness of headaches because they are usually episodic and are neither fatal nor contagious. Judging by the small number of consultations in developed countries, many people seem to be unaware that effective treatments exist. It is estimated that 50% of headache sufferers self-medicate.

Many governments, seeking to contain health care costs, do not recognize that headache disorders are a major burden on society. They sometimes fail to recognize that the direct costs of treatment are small compared to the considerable indirect savings that could be achieved (e.g., by reducing the number of lost workdays) if resources were devoted to the proper treatment of headache disorders.

WHO action

This obvious burden calls for action. Recognizing this, WHO is a partner with the non-governmental organization Lifting The Burden in the global headache campaign. This initiative, which began in 2004, aims not only to raise awareness of the problem but also to improve access to and quality of care worldwide. In 2011, the WHO published the Atlas of headache disorders, which describes the burden of disease attributable to headache disorders and the resources available to reduce them.

 One in six people in the world suffer from headaches every day

Do you suffer from headaches? You are not alone! Researchers from the Norwegian University of Science and Technology (NTNU) have just demonstrated that 52% of the world's population suffers from headaches at least once a year. To reach this conclusion, the researchers compiled over 357 studies on the subject between 1961 and 2020.

Published in the Journal of Headache and Pain on April 12, the results of the study reveal that 26% of them describe a tension headache (which is characterized by pressure or tightness in the head), 14% suffer from migraine and 4.6% have recurrent headaches at least 15 days a month. Every day, more than 15% of the world's population suffers from headaches, or one in six people.

 Women suffer more headaches than men

The Norwegian study also reveals that headaches (especially migraines) are more frequent in women than in men. Indeed, 57.8% of women report suffering from migraine at least once a year against 44.4% for men. Every month and for a period of 15 days, 6% of women have a headache against 2.9% of men. According to Lars Jacob Stovner, professor of neurology at NTNU, "this probably has to do with female sex hormones, and in particular estrogen fluctuations". 

 Headaches, more frequent than before?

While the researchers report that headaches are widespread around the world, they also wondered if they have gained ground since 1961. While estimates tend to show that more and more people are suffering from headaches worldwide, the researchers are reluctant to jump to conclusions given the wide variation in numbers. However, they encourage scientists from all over the world to harmonize their research in order to determine, for example, the influence of genetics, stress, light or pollution on our migraines.

 Dates are the fruits of the desert. Cultivated for 6,000-8,000 years from the ancient civilizations of Eurasia, are considered ideal energy foods as they are rich in essential nutrients for our bodies providing many health benefits. Four to six dates are enough to lose weight, they say!!

This is what we will try to discover in this article while revealing all the virtues of this ancient fruit and especially in relation to weight loss.

Also called Phoenix dactylifera, the tree of these fruits is the date palm, a palm that survives in the desert. This tree is native to the Euphrates basin. The dates then went to several other countries where they are grown, such as Egypt, Iran, Saudi Arabia, Pakistan, Tunisia, Morocco and Algeria, but also California (United States). United).

Dates under the magnifying glass

These dried fruits are a real energy concentrate of micronutrients. They are full of benefits for our health.

Master data:

Calories: 287 Kcal/100g, Protein: 1.81 Kcal/100g, Carbohydrates: 64.7 Kcal/100g, Fat: 0.25 Kcal/100g

Vitamin C: 3 mg per 100 g, Vitamin B2: 0.075 mg/100g, Vitamin B3: 1.41 mg/100g, Vitamin E: 0.46 mg/100g

Potassium: 696mg per 100 g, Phosphorus: 62 mg per 100 g, Magnesium: 47.3mg per 100g, Calcium: 44.9 mg per 100 g.

Manganese: 0.3 mg per 100 g, Iron: 0.9 mg per 100 g, Zinc: 0.3 mg per 100 g.

Such ingredients would necessarily affect our well-being if dates slipped into our diet more often. It remains to know their virtues in detail.

Dates, fruits with immeasurable virtues

Although the diet has diversified in the Near East and Middle East, as well as in North Africa, the date continues to be part of the diet of these peoples, where nearly 90% of the production is consumed locally.

During "Ramadan", the holy month of Muslims, fasting goes from sunrise to sunset. The tradition rooted in Islamic religious teachings insists on the Prophet's statement: "If any of you want to break the fast, let him do it with dates because they are a blessing, and if he does not find any, let him break the fast with water because it is a purification." This should be respected by every Muslim when breaking his fast, a few dates and a little water! Strange as it sounds, it would be plausible to ask the question about dates, what does the date so special have to fill an empty stomach?

Most of the calories in dates come from carbohydrates. The rest comes from a very small amount of protein. Dates can be a good source of energy after any increased physical exertion given their high energy value. In addition, they contain important vitamins and minerals, in addition to a significant amount of fiber.

The high fiber content in this dried fruit

Dates are rich in dietary fiber. Unable to be digested by the human body, fiber acts in three ways, resulting in weight loss.

First of all, fiber helps slow down the absorption of food in the large intestine, which allows you to feel full for a long time. They also prevent a sudden rise in blood sugar.

Secondly, they help trap fats, thus preventing their absorption.

Third, fiber contributes to the production of short-chain fatty acids in the gut, which are essentially food for good gut bacteria. These gut bacteria aid in digestion, helping to boost metabolism.

There is, however, a diversity of fibre-based dietary supplements, we will mention Fibre Select, one of the best detox products tested by TP.

The high content of unsaturated fatty acids

Not all fats are bad, like the unsaturated fatty acids found in dates. These unsaturated fatty acids can help reduce inflammation, which can occur for various reasons such as injury, swelling, illness, unhealthy food consumption, or a sedentary lifestyle. The bad news is that inflammation is linked to obesity, insulin resistance, diabetes, liver disease, etc. As dates contain a good amount of unsaturated fatty acids, by consuming them you can reduce inflammation. In short, you reduce your chances of gaining weight.

Good source of protein

Dates are also high in protein but are difficult to digest and the transition time in the large intestine is longer. This allows the body to feel full for a long time. What's more, protein can also help build and repair muscle.

Rich in antioxidants

Dried fruits in general, are rich in antioxidants that help eliminate oxygenated free radicals. Dates provide various antioxidants that have a number of health benefits, including a reduced risk of several diseases. Without neglecting their value in fighting against cellular aging.

Antioxidants protect your cells from free radicals, unstable molecules that can cause harmful reactions in your body and lead to disease.

Compared to similar fruits, such as figs and dried plums, dates seem to have the highest antioxidant content of which we quote:

Flavonoids:

Powerful antioxidants that can help reduce inflammation, diabetes risk, Alzheimer's disease and certain types of cancer.

Carotenoids:

Carotenoids have been proven to promote heart health and may also reduce the risk of eye-related disorders.

Phenolic acid:

Known for its anti-inflammatory properties, phenolic acid may help reduce the risk of cancer and heart disease

A natural sweetener

Dates are a healthy substitute for white sugar in recipes because of their sweet taste, nutrients, fiber, and antioxidants. It is therefore very beneficial to include them in your menus to substitute sugar.

And bone health!

Dates contain several minerals, including phosphorus, potassium, calcium and magnesium. All have been studied for their potential to prevent bone-related conditions like osteoporosis.

Antidiabetic activity

This natural candy can actually help control your blood sugar levels. Scientists have found that flavonoids, saponins and phenolic compounds found in dates can help boost insulin production. If you have diabetes, consult your doctor to find out if you can consume dates without fear.

Heart protection thanks to vitamins

Vitamins present in dates, reduce the level of LDL cholesterol in the blood preventing heart problems in the body. Vitamin B6 is known to improve brain performance. As for vitamin E, it can delay or prevent coronary heart disease. Potassium helps regulate blood pressure as well as the risk of stroke.

Saturate the sweet tooth

 Dates are soft, tender and slimy. They can act as a natural sweetener unlike all the harmful effects of cane sugar. So, if you feel like having something sweet after a meal, just place two dates in your mouth and you'll fill your tooth! This way, you will be able to nourish your body without the risk of gaining weight.

Fighting fatigue

Thanks to all these nutrients, the date will be excellent for fighting fatigue and strengthening your immune system. Eating dates before the arrival of winter will therefore allow the body to better protect itself against external aggressions. It offers a real energy intake recommended for great athletes.

Boost immunity

Due to their iron content, dates stimulate blood production and thus the immunity of the body.

Prevent allergies

The sulfur that exists in dates, helps not only to reduce allergic reactions but also to avoid seasonal allergies.

Reducing the pain of childbirth

According to the researchers, it is inevitable that dates reduce the pain of childbirth. This is revealed by a study conducted by a team of researchers from the University of Jordan. According to work and research, a diet rich in dates would also reduce bleeding and better manage the postpartum period.

With all its virtues that crown the dates, the question that now arises is:

Can dates help us lose weight??

Dates provide a feeling of fullness. Being rich in vitamins, minerals, such as selenium, magnesium and copper, etc.

In addition, these fleshy fruits are quite rich in soluble and insoluble fiber that give you a feeling of satiety to avoid overeating. This fiber also has the primary role of preventing constipation helping to maintain a healthy digestive system by increasing metabolism and the chances of losing weight.

dates can help you lose pounds yes, but they can also lead you to gain them if you abuse their consumption.

So you can eat 4 to 6 dates a day, to satiate your sweet tooth, keep your hunger away, add healthy and nutritious food to your menus and taste your food.

Speaking of food, let's see how to include dates in your daily food menu.

How to incorporate these fruits into your diet?

An interesting way to eat dates is to seed them and stuff them with pieces of nuts and almonds or any other dried fruit of your choice.

Add chopped dates to a fruit salad or dessert.

You can also include dates in vegetables, rice dishes, couscous, etc. A very common method of consuming dates is to add them to milk.

You can add dates to plain yogurt too. One of the most popular ways to consume dates is to add them to a glass of milk.

However, there are some milk dates diet for weight loss, nothing has proven

Choice and conservation

There are varieties of dates in Europe sold in several countries. Each variety differs from the other in texture, shape and taste. We will mention the best ones:

Deglet Nour :

Known for its unique honey taste, it is native to Algeria and Tunisia.

The Allig:

It is a variety of a form that is along with a sweet taste, picked in November.

The Medjoul:

It is a very fleshy and generous large date, originally from Jordan: one of the most famous for its refined taste.

The Kenta:

It is the least sweet of all. It is a date light golden color.

Slimming supplements based on dates?

It's not for tomorrow, presumably! We also believe that the best way to consume dates is in the form of freshly preserved fruit. Do not see it as a magical food that will make you lose pounds and pounds. Instead, think of it as a good source of micronutrients that will do you good and help you do well.