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Sante Generale
Les avantages du vinaigre de cidre
France
Le vinaigre est traditionnellement utilisé comme assaisonnement en vinaigrette ou pour ajouter de la saveur à nos plats. Dans cet article, nous parlerons d'un type spécifique de vinaigre devenu populaire ces dernières années en raison de ses nombreux bienfaits pour la santé : le vinaigre de cidre.
Perte de poids
Si le vinaigre de cidre est devenu l’un des aliments les plus populaires dans le domaine de la médecine naturelle ces dernières années, c’est notamment grâce à son action positive sur la perte de poids.
Des études récentes ont montré qu'accompagner un régime riche en glucides avec du vinaigre de cidre, peut réduire la consommation de calorie. Cela est principalement dû au fait qu'il aide à réduire l'indice glycémique des aliments, c'est-à-dire la quantité de sucre dans le sang qu'un aliment génère. Cela nous aide à contrôler la faim et à produire un plus grand effet rassasiant. Plus nous nous sentons rassasiés, moins nous allons au frigo.
Le vinaigre de cidre est largement consommé par ceux qui suivent un régime cétogène, notamment pour favoriser le processus de combustion des graisses et se sentir plus rassasiés aux repas. Ce régime est basé sur une réduction notable des glucides dans le régime alimentaire et son remplacement par des aliments riches en graisses. C'est un régime dont l'objectif principal est la perte de poids et le contrôle du diabète.
Bon pour la digestion
En plus de favoriser la croissance de bonnes bactéries dans l'intestin, le vinaigre de cidre a des propriétés antibactériennes. Cela est dû à son niveau élevé de potassium, l'un des minéraux les plus importants dans les cellules. Les bactéries ont besoin d’eau pour survivre et le potassium attire l'humidité dont elles ont besoin pour survivre. Les aliments riches en potassium, comme le vinaigre de cidre, aident à équilibrer le microbiote, également connu sous le nom d'écosystème digestif.
Tout cela implique de maintenir un transit intestinal optimal, pour lutter contre l'indigestion, les douleurs à l'estomac et éliminer la sensation d'acidité dans l'estomac.
Santé cardiaque
Outre la perte de poids, l'autre grand avantage étudié sur le vinaigre de cidre est sa capacité à contrôler la glycémie, ce qui est particulièrement intéressant pour les personnes atteintes de diabète. Cette réduction de la glycémie, en plus de nous aider à contrôler les envies de sucre, réduit les pics de sucre dans le sang, les symptômes du diabète et, en fin de compte, la probabilité de cholestérol et de maladies cardiaques.
Soin de la peau
De nombreuses personnes utilisent du vinaigre de cidre directement en application sur leur peau lorsqu'elles ont des blessures, des ecchymoses ou toutes autres infections. En effet, ses propriétés antibactériennes aident à tuer les bactéries et à combattre les champignons. Il peut également apaiser les piqûres d'insectes, réduire l'acné ou limiter les effets des coups de soleil. Si vous appliquez le vinaigre directement sur la peau, nous vous recommandons de consulter d'abord un dermatologue, car le vinaigre est un ingrédient très fort et intense et peut avoir des effets néfastes sur certains types de peau. Certaines études suggèrent que la propriété antibactérienne du vinaigre de cidre présente des avantages très optimaux dans la candidose, une infection causée par différents types de champignons qui apparaissent dans différentes zones du corps telles que la peau, la bouche ou le vagin.
Comment consommer le vinaigre de cidre ?
Traditionnellement, il est consommé pour accompagner nos repas et en particulier les salades, mais ces dernières années il a été commercialisé sous forme de comprimés, de gélules comme le Vinaigre de Cidre 750mg et même sous forme liquide à boire directement. Il y a des gens qui l’utilisent pour se rincer la bouche et ainsi éviter l’apparition d’infections buccales. Cependant, si vous allez le consommer directement sous forme liquide, il est pratique de le diluer d’abord dans de l’eau.
La meilleure façon de consommer ce type de vinaigre est brut et non filtré. Ce type de vinaigre est commercialisé sous le nom de « la mère » et fait référence au fait que le vinaigre n’a pas été distillé ou a subi un procédé de pasteurisation.
Quand consommer le vinaigre de cidre ?
En fonction de l’objectif poursuivi lors de la prise de ce vinaigre, il est recommandé de le prendre à différents moments de la journée :
Pour ceux qui recherchent un apport énergétique sans avoir à se tourner vers des produits à glycémie élevée, ou qui souhaitent maintenir une digestion saine, il est recommandé de le prendre le matin. Certaines personnes boivent un verre de vinaigre de cidre dilué dans de l'eau et un peu de miel le matin pour aider au processus d'élimination des toxines. Si vous n'aimez pas le goût, vous pouvez ajouter de la cannelle.
En revanche, pour ceux qui cherchent à perdre du poids, il est recommandé de le prendre avant chaque repas. Environ 15 minutes avant pour augmenter la sensation de satiété et ainsi réduire la prise alimentaire pendant le repas.
Quel que soit votre objectif, nous vous recommandons toujours de consulter un nutritionniste ou votre médecin généraliste qui vous donnera les meilleurs conseils pour votre état de santé spécifique.
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In the UK, men on average die four to six years earlier than women, have a life expectancy of 79.1 years, are significantly less likely to attend routine health screenings, are more likely to delay seeking medical attention for concerning symptoms, and face higher rates of cardiovascular disease, type 2 diabetes, liver disease, and suicide.
The dietary patterns, movement habits, sleep, stress management, and relationship with healthcare that men establish can have a profound influence on health outcomes across the lifespan.
Cardiovascular Health
Cardiovascular disease is the leading cause of premature death in men in the UK, and men develop it on average ten years earlier than women. The protective effect of oestrogen that delays cardiovascular disease in premenopausal women does not apply to men, meaning that risk accumulates from earlier in adulthood.
The key modifiable risk factors for cardiovascular disease include:
high blood pressure
elevated LDL cholesterol
high triglycerides,
insulin resistance,
smoking
excess visceral adiposity
physical inactivity
chronic stress
poor sleep
alcohol use and diet quality
Most of these can be influenced by nutrition and lifestyle, meaning that the everyday choices men make have a significant and compounding effect on their long-term cardiovascular risk.
Dietary patterns most strongly associated with reduced cardiovascular risk include:
Mediterranean diet
diets rich in vegetables and fruit
wholegrains
legumes
olive oil
nuts
oily fish
Focus should fall on predominantly whole food dietary patterns that are balanced, high in fibre and low in saturated fats.
Specific nutrients with the strongest cardiovascular evidence include omega-3 fatty acids, which reduce triglycerides and inflammation, soluble fibre from oats, barley, chia seeds, legumes, certain vegetables and fruit, which reduces LDL cholesterol, potassium from vegetables and fruit, which supports healthy blood pressure, and extra virgin olive oil for its anti-inflammatory properties.
In the UK, men are encouraged to have regular blood pressure and cholesterol screenings from their forties onward, and earlier for those with a family history of cardiovascular disease. Many men have elevated cardiovascular risk markers like LDL cholesterol for years before any symptoms arise, making regular monitoring genuinely important rather than optional.
Type 2 Diabetes and Metabolic Health
Men are at higher risk of type 2 diabetes than women at equivalent body weights, partly due to the tendency of men to accumulate visceral fat (fat around the internal organs) rather than subcutaneous fat (fat beneath the skin).
Visceral adiposity is metabolically active and drives insulin resistance, inflammation, and cardiovascular risk in ways that subcutaneous fat does not to the same degree.
Type 2 diabetes is largely preventable and in its early stages often reversible through dietary and lifestyle change. The evidence for dietary approaches to improving insulin sensitivity and metabolic health consistently points toward reducing refined carbohydrate and added sugar intake, increasing dietary fibre, eating regular meals with adequate protein, fibre and fat to moderate blood glucose response, and regular physical activity.
Waist circumference is a more informative marker of metabolic risk than body weight or BMI alone. A waist circumference above 94cm in men is associated with increased metabolic risk, and above 102cm with substantially elevated risk.
This is worth knowing not as a point of shame, but as a practical piece of health information that is easy to measure and track.
Dietary quality improvements, increased physical activity, and better sleep can all improve insulin sensitivity and reduce visceral fat independently of changes in overall body weight.
Prostate Health
According to Cancer Research, 1 in 6 men in the UK will be diagnosed with prostate cancer in their lifetime. When detected early, it is one of the most survivable cancers and so regular screening is particularly important for men over 50 and men with a family history of prostate cancer or with Black African or Caribbean heritage.
In epidemiological research, those who consume diets rich in lycopene, an antioxidant that gives fruits and vegetables like tomatoes, pink grapefruit and watermelon their red pigment, has been linked to a reduced risk of prostate cancer, though evidence is mixed.
Lycopene is significantly more bioavailable from cooked or processed tomatoes than raw, with tomato paste, passata, and canned tomatoes providing more absorbable lycopene than fresh tomatoes.
The overall dietary pattern matters more than any single nutrient. Higher vegetable, fruit and wholegrains intake, adequate zinc, and a predominantly whole food dietary pattern are associated with better prostate health outcomes. Diets high in processed meat and very high in saturated fat are associated with modestly increased risk in large prospective studies.
Testosterone and Hormonal Health
Testosterone levels in men decline gradually from the mid-thirties onward, with research suggesting an average decline of around 1 to 2% per year after age 40. This is a normal part of aging, but the trajectory and rate of decline are influenced by lifestyle factors, meaning that the choices men make in their thirties and forties meaningfully affect their hormonal health in their fifties and beyond.
Several nutritional and lifestyle factors are associated with better testosterone status. Adequate zinc intake is directly relevant: zinc is essential for testosterone synthesis, and deficiency is associated with reduced testosterone levels.
Good sources include shellfish, pumpkin seeds, and legumes. Adequate dietary fat intake, particularly from monounsaturated and saturated fat sources in moderate amounts, supports testosterone production, as testosterone is synthesised from cholesterol.
Vitamin D deficiency, which is widespread in the UK, is associated with lower testosterone levels so correcting any deficiency may improve testosterone status. Maintaining adequate vitamin D year-round through blood work to assess levels and supplementation when needed can therefore be relevant to hormonal health.
Chronic stress elevates cortisol, which directly suppresses testosterone production. This is one of several reasons why stress management is not separate from men's hormonal health but integral to it.
Sleep is equally relevant: testosterone is primarily produced during sleep, and research has found that even one week of sleeping five hours per night reduces testosterone levels by approximately 10 to 15% in young men, a reduction equivalent to ageing ten to fifteen years.
Sleep and Sleep Apnoea
Sleep affects testosterone, cardiovascular health, metabolic function, immune resilience, cognitive performance, emotional regulation, and physical recovery.
Sleep apnoea, a condition in which breathing repeatedly stops and starts during sleep, is significantly more common in men than in women, and is associated with fatigue, poor cognitive function, elevated cardiovascular risk, and reduced testosterone. It is frequently undiagnosed because the primary symptom is snoring combined with daytime sleepiness, which many men normalise. If you or your partner have noticed loud or irregular snoring combined with daytime fatigue, discussing this with a GP is worthwhile.
Seven to nine hours of quality sleep per night is the evidence-supported range for most adults. Consistent sleep and wake times, a cool dark bedroom, limiting alcohol, avoiding caffeine after midday, and managing stress are the most consistently evidence-supported sleep hygiene strategies.
Alcohol
Men in the UK drink more alcohol on average than women and are more likely to drink at hazardous or harmful levels. The NHS guidelines recommend no more than 14 units of alcohol per week spread across at least three days, with alcohol-free days each week.
Alcohol at higher intake levels is associated with liver disease, several cancers including colorectal and liver cancer, cardiovascular disease, high blood pressure, depression, cognitive decline, impaired sleep, reduced testosterone, and reduced fertility.
The relationship between alcohol and health is not linear, and while low-level drinking has historically been associated with some cardiovascular benefits, more recent research applying Mendelian randomisation methods suggests that even moderate drinking carries some increased risk.
This is not about prohibition. It is about honest awareness that alcohol is one of the most significant modifiable risk factors for serious health conditions in men, and that staying within recommended guidelines meaningfully reduces long-term risk.
Engaging With Healthcare
One of the most impactful things men can do for their long-term health is engage proactively with healthcare rather than reactively. This means attending NHS health checks when invited (available to those aged 40 to 74), discussing blood pressure, cholesterol, and blood glucose screening with a GP, being aware of bowel cancer screening (offered to those over 60 in the UK), having conversations about prostate health from the mid-forties onward for those with risk factors, and not dismissing symptoms or delaying seeking help when something feels wrong.
Testicular cancer is the most common cancer in men aged 15 to 49 afd is highly treatable when caught early. Regular self-examination and prompt reporting of any lumps or changes to a GP are important habits. Skin cancer rates are higher in men partly due to lower rates of sun protection, and regular skin checks for changing moles or lesions are worthwhile.
Mental Health
Men are less likely to seek help for depression and anxiety, less likely to discuss emotional difficulties with friends or family, and more likely to manage distress through avoidance, alcohol, or other external coping strategies rather than directly addressing the underlying issue. These patterns can have devastating consequences when unaddressed, and they are deeply connected to social norms around masculinity that equate emotional expression with weakness.
The most important message regarding men's mental health is to reach out. To your GP, to a therapist, to a trusted friend, to a helpline and to engage in psychological therapies like CBT and ACT for mental health support.
Closing Thoughts
Men's health is shaped by the accumulation of daily choices across decades: what is eaten, how much movement happens, how sleep is prioritised, how stress is managed, how much alcohol is consumed, and whether medical or mental health care is sought when needed.
None of these are binary or all-or-nothing. Small, consistent improvements in multiple areas compound meaningfully over time.
This article is for educational purposes only and does not replace the advice of a qualified healthcare or nutrition professional. If you're experiencing persistent or severe symptoms, please consult your healthcare provider.
Sources:
https://www.nmcd-journal.com/article/S0939-4753(23)00385-X/fulltexthttps://pmc.ncbi.nlm.nih.gov/articles/PMC6906176/https://pmc.ncbi.nlm.nih.gov/articles/PMC11958419/https://www.sciencedirect.com/science/article/abs/pii/S0960076021000716?via%3Dihubhttps://pmc.ncbi.nlm.nih.gov/articles/PMC8743653/https://www.sciencedirect.com/science/article/pii/S2949789225000881https://onlinelibrary.wiley.com/doi/10.1111/1467-9566.13257
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