Eat Well With Arthritis – by Emily Johnson, with Dr. Deepak Ravindran

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Author Emily Johnson was diagnosed with arthritis in her early 20s, but it had been affecting her life since the age of 4. Suffice it to say, managing the condition has been integral to her life.

She’s written this book with not only her own accumulated knowledge, but also the input of professional experts; the book contains insights from chronic pain specialist Dr. Deepak Ravindran, and gets an additional medical thumbs-up in a foreword by rheumatologist Dr. Lauren Freid.

The recipes themselves are clear and easy, and the ingredients are not obscure. There’s information on what makes each dish anti-inflammatory, per ingredient, so if you have cause to make any substitutions, that’s useful to know.

Speaking of ingredients, the recipes are mostly plant-based (though there are some chicken/fish ones) and free from common allergens—but not all of them are, so each of those is marked appropriately.

Beyond the recipes, there are also sections on managing arthritis more generally, and information on things to get for your kitchen that can make your life with arthritis a lot easier!

Bottom line: if you have arthritis, cook for somebody with arthritis, or would just like a low-inflammation diet, then this is an excellent book for you.

Click here to check out Eat Well With Arthritis, and make your cooking work for you rather than against you!

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  • Black Bean Hummus Panini

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    A recipe for a sandwich? Try it once, and you’ll see why. Welcome to your new favorite!

    You will need

    Method

    (we suggest you read everything at least once before doing anything)

    1) Grill the eggplant slices until soft.

    2) Spread hummus generously on one side of both slices of bread.

    2) Add the black beans on top of one slice (the hummus will help them stay in place), followed by the sun-dried tomatoes and then the eggplant. Top with the other slice of bread, hummus-side down.

    3) Coat (carefully, please) the inside of the panini press (both interior sides) with olive oil. If you don’t have sprayable oil, using a sheet of kitchen roll to apply the oil is a good way to do it without making a mess.

    4) Grill the assembled sandwich, until the bread starts to brown and the insides are warm; this should take about 4 minutes.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Unbroken – by Dr. MaryCatherine McDonald

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    We’ve reviewed books about trauma before, so what makes this one different? Mostly, it’s the different framing.

    Dr. McDonald advocates for a neurobiological understanding of trauma, which really levels the playing field when it comes to different types of trauma that are often treated very differently, when the end result in the brain is more or less the same.

    Does this mean she proposes a “one-size fits all” approach? Kind of!

    Insofar as she offers a one-size fits all approach that is then personalized by the user, but most of her advices will go for most kinds of trauma in any case. This is particularly useful for any of us who’ve ever hit a wall with therapists when they expect a person to only be carrying one major trauma.

    Instead, with Dr. McDonald’s approach, we can take her methods and use them for each one.

    After an introduction and overview, each chapter contains a different set of relevant psychological science explored through a case study, and then at the end of the chapter, tools to use and try out.

    The style is very light and readable, notwithstanding the weighty subject matter.

    Bottom line: if you’ve been trying to deal with (or avoid dealing with) some kind(s) of trauma, this book will doubtlessly contain at least a few new tools for you. It did for this reviewer, who reads a lot!

    Click here to check out Unbroken, because it’s never too late to heal!

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  • Cheeky diet soft drink getting you through the work day? Here’s what that may mean for your health

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    Many people are drinking less sugary soft drink than in the past. This is a great win for public health, given the recognised risks of diets high in sugar-sweetened drinks.

    But over time, intake of diet soft drinks has grown. In fact, it’s so high that these products are now regularly detected in wastewater.

    So what does the research say about how your health is affected in the long term if you drink them often?

    Breakingpic/Pexels

    What makes diet soft drinks sweet?

    The World Health Organization (WHO) advises people “reduce their daily intake of free sugars to less than 10% of their total energy intake. A further reduction to below 5% or roughly 25 grams (six teaspoons) per day would provide additional health benefits.”

    But most regular soft drinks contain a lot of sugar. A regular 335 millilitre can of original Coca-Cola contains at least seven teaspoons of added sugar.

    Diet soft drinks are designed to taste similar to regular soft drinks but without the sugar. Instead of sugar, diet soft drinks contain artificial or natural sweeteners. The artificial sweeteners include aspartame, saccharin and sucralose. The natural sweeteners include stevia and monk fruit extract, which come from plant sources.

    Many artificial sweeteners are much sweeter than sugar so less is needed to provide the same burst of sweetness.

    Diet soft drinks are marketed as healthier alternatives to regular soft drinks, particularly for people who want to reduce their sugar intake or manage their weight.

    But while surveys of Australian adults and adolescents show most people understand the benefits of reducing their sugar intake, they often aren’t as aware about how diet drinks may affect health more broadly.

    A dark bubbly liquid is poured into a cup filled with ice.
    Diet soft drinks contain artificial or natural sweeteners. Vintage Tone/Shutterstock

    What does the research say about aspartame?

    The artificial sweeteners in soft drinks are considered safe for consumption by food authorities, including in the US and Australia. However, some researchers have raised concern about the long-term risks of consumption.

    People who drink diet soft drinks regularly and often are more likely to develop certain metabolic conditions (such as diabetes and heart disease) than those who don’t drink diet soft drinks.

    The link was found even after accounting for other dietary and lifestyle factors (such as physical activity).

    In 2023, the WHO announced reports had found aspartame – the main sweetener used in diet soft drinks – was “possibly carcinogenic to humans” (carcinogenic means cancer-causing).

    Importantly though, the report noted there is not enough current scientific evidence to be truly confident aspartame may increase the risk of cancer and emphasised it’s safe to consume occasionally.

    Will diet soft drinks help manage weight?

    Despite the word “diet” in the name, diet soft drinks are not strongly linked with weight management.

    In 2022, the WHO conducted a systematic review (where researchers look at all available evidence on a topic) on whether the use of artificial sweeteners is beneficial for weight management.

    Overall, the randomised controlled trials they looked at suggested slightly more weight loss in people who used artificial sweeteners.

    But the observational studies (where no intervention occurs and participants are monitored over time) found people who consume high amounts of artificial sweeteners tended to have an increased risk of higher body mass index and a 76% increased likelihood of having obesity.

    In other words, artificial sweeteners may not directly help manage weight over the long term. This resulted in the WHO advising artificial sweeteners should not be used to manage weight.

    Studies in animals have suggested consuming high levels of artificial sweeteners can signal to the brain it is being starved of fuel, which can lead to more eating. However, the evidence for this happening in humans is still unproven.

    You can’t go wrong with water. hurricanehank/Shutterstock

    What about inflammation and dental issues?

    There is some early evidence artificial sweeteners may irritate the lining of the digestive system, causing inflammation and increasing the likelihood of diarrhoea, constipation, bloating and other symptoms often associated with irritable bowel syndrome. However, this study noted more research is needed.

    High amounts of diet soft drinks have also been linked with liver disease, which is based on inflammation.

    The consumption of diet soft drinks is also associated with dental erosion.

    Many soft drinks contain phosphoric and citric acid, which can damage your tooth enamel and contribute to dental erosion.

    Moderation is key

    As with many aspects of nutrition, moderation is key with diet soft drinks.

    Drinking diet soft drinks occasionally is unlikely to harm your health, but frequent or excessive intake may increase health risks in the longer term.

    Plain water, infused water, sparkling water, herbal teas or milks remain the best options for hydration.

    Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland and Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • The Vagus Nerve’s Power for Weight Loss

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Dr. Arun Dhir is a university lecturer, a gastrointestinal surgeon, an author, and a yoga and meditation instructor, and he has this to say:

    Gut feelings

    The vagus nerve is the 10th cranial nerve, also known as “vagus” (“the wanderer”), because it travels from the brain to many other body parts, including the ears, throat, heart, respiratory system, gut, pancreas, liver, and reproductive system. It’s no surprise then, that it plays a key role in brain-gut communication and metabolism regulation.

    The vagus nerve is part of the parasympathetic nervous system, responsible for rest, digestion, and counteracting the stress response. Most signals through the vagus nerve travel from the gut to the brain, though there is communication in both directions.

    You may be beginning to see how this works and its implications for weight management: the vagus nerve senses metabolites from the liver, pancreas, and small intestine, and regulates insulin production by stimulating beta cells in the pancreas, which is important for avoiding/managing insulin resistance and metabolic syndrome in general.

    Dr. Dhir cites a study in which vagus nerve stimulation (originally used for treating epilepsy and depression) was shown to cause unintentional weight loss (6-11%) in patients, revealing a link to weight management. Of course, that is quite a specific sample, so more research is needed to say for sure, but because the principle is very sound and the mechanism of action is clear, it’s not being viewed as a controversial conclusion.

    As for how get these benefits, here are seven ways:

    1. Cold water on the face: submerge your face in cold water in the morning while holding water in your mouth, or cover your face with a cold wet washcloth (while holding your breath please; no need to waterboard yourself!), which activates the “mammalian dive response” in which your body activates the parasympathetic nervous system in order to remain calm and thus survive for longer underwater
    2. Alternate hot and cold showers: switch between hot and cold water during showers for 10-second intervals; this creates eustress and activates the process of hormesis, improving your overall stress management and reducing any chronic stress response you may otherwise have going on
    3. Humming and gargling: the vibrations in the throat stimulate the nearby vagus nerve
    4. Deep breathing (pranayama): yoga breathing exercises, especially combined with somatic exercises such as the sun salutation, can stimulate the vagus nerve
    5. Intermittent fasting: helps recalibrate the metabolism and indirectly improves vagus nerve function
    6. Massage and acupressure: stimulates lymphatic channels and the vagus nerve
    7. Long walks in nature (“forest bathing”): helps trigger relaxation in general

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    The Vagus Nerve (And How You Can Make Use Of It)

    Take care!

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  • To tackle gendered violence, we also need to look at drugs, trauma and mental health

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    After several highly publicised alleged murders of women in Australia, the Albanese government this week pledged more than A$925 million over five years to address men’s violence towards women. This includes up to $5,000 to support those escaping violent relationships.

    However, to reduce and prevent gender-based and intimate partner violence we also need to address the root causes and contributors. These include alcohol and other drugs, trauma and mental health issues.

    Why is this crucial?

    The World Health Organization estimates 30% of women globally have experienced intimate partner violence, gender-based violence or both. In Australia, 27% of women have experienced intimate partner violence by a co-habiting partner; almost 40% of Australian children are exposed to domestic violence.

    By gender-based violence we mean violence or intentionally harmful behaviour directed at someone due to their gender. But intimate partner violence specifically refers to violence and abuse occurring between current (or former) romantic partners. Domestic violence can extend beyond intimate partners, to include other family members.

    These statistics highlight the urgent need to address not just the aftermath of such violence, but also its roots, including the experiences and behaviours of perpetrators.

    What’s the link with mental health, trauma and drugs?

    The relationships between mental illness, drug use, traumatic experiences and violence are complex.

    When we look specifically at the link between mental illness and violence, most people with mental illness will not become violent. But there is evidence people with serious mental illness can be more likely to become violent.

    The use of alcohol and other drugs also increases the risk of domestic violence, including intimate partner violence.

    About one in three intimate partner violence incidents involve alcohol. These are more likely to result in physical injury and hospitalisation. The risk of perpetrating violence is even higher for people with mental ill health who are also using alcohol or other drugs.

    It’s also important to consider traumatic experiences. Most people who experience trauma do not commit violent acts, but there are high rates of trauma among people who become violent.

    For example, experiences of childhood trauma (such as witnessing physical abuse) can increase the risk of perpetrating domestic violence as an adult.

    Small boy standing outside, eyes down, hands over ears
    Childhood trauma can leave its mark on adults years later. Roman Yanushevsky/Shutterstock

    Early traumatic experiences can affect the brain and body’s stress response, leading to heightened fear and perception of threat, and difficulty regulating emotions. This can result in aggressive responses when faced with conflict or stress.

    This response to stress increases the risk of alcohol and drug problems, developing PTSD (post-traumatic stress disorder), and increases the risk of perpetrating intimate partner violence.

    How can we address these overlapping issues?

    We can reduce intimate partner violence by addressing these overlapping issues and tackling the root causes and contributors.

    The early intervention and treatment of mental illness, trauma (including PTSD), and alcohol and other drug use, could help reduce violence. So extra investment for these are needed. We also need more investment to prevent mental health issues, and preventing alcohol and drug use disorders from developing in the first place.

    Female psychologist or counsellor talking with male patient
    Early intervention and treatment of mental illness, trauma and drug use is important. Okrasiuk/Shutterstock

    Preventing trauma from occuring and supporting those exposed is crucial to end what can often become a vicious cycle of intergenerational trauma and violence. Safe and supportive environments and relationships can protect children against mental health problems or further violence as they grow up and engage in their own intimate relationships.

    We also need to acknowledge the widespread impact of trauma and its effects on mental health, drug use and violence. This needs to be integrated into policies and practices to reduce re-traumatising individuals.

    How about programs for perpetrators?

    Most existing standard intervention programs for perpetrators do not consider the links between trauma, mental health and perpetrating intimate partner violence. Such programs tend to have little or mixed effects on the behaviour of perpetrators.

    But we could improve these programs with a coordinated approach including treating mental illness, drug use and trauma at the same time.

    Such “multicomponent” programs show promise in meaningfully reducing violent behaviour. However, we need more rigorous and large-scale evaluations of how well they work.

    What needs to happen next?

    Supporting victim-survivors and improving interventions for perpetrators are both needed. However, intervening once violence has occurred is arguably too late.

    We need to direct our efforts towards broader, holistic approaches to prevent and reduce intimate partner violence, including addressing the underlying contributors to violence we’ve outlined.

    We also need to look more widely at preventing intimate partner violence and gendered violence.

    We need developmentally appropriate education and skills-based programs for adolescents to prevent the emergence of unhealthy relationship patterns before they become established.

    We also need to address the social determinants of health that contribute to violence. This includes improving access to affordable housing, employment opportunities and accessible health-care support and treatment options.

    All these will be critical if we are to break the cycle of intimate partner violence and improve outcomes for victim-survivors.

    The National Sexual Assault, Family and Domestic Violence Counselling Line – 1800 RESPECT (1800 737 732) – is available 24 hours a day, seven days a week for any Australian who has experienced, or is at risk of, family and domestic violence and/or sexual assault.

    If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14. In an emergency, call 000.

    Siobhan O’Dean, Postdoctoral Research Associate, The Matilda Centre for Research in Mental Health and Substance Use, University of Sydney; Lucinda Grummitt, Postdoctoral Research Fellow, The Matilda Centre for Research in Mental Health and Substance Use, University of Sydney, and Steph Kershaw, Research Fellow, The Matilda Centre for Research in Mental Health and Substance Use, University of Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Celery vs Radish – Which is Healthier?

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    Our Verdict

    When comparing celery to radish, we picked the celery.

    Why?

    It was very close! And yes, surprising, we know. Generally speaking, the more colorful/pigmented an edible plant is, the healthier it is. Celery is just one of those weird exceptions (as is cauliflower, by the way).

    Macros-wise, these two are pretty much the same—95% water, with just enough other stuff to hold them together. The proportions of “other stuff” are also pretty much equal.

    In the category of vitamins, celery has more vitamin K while radish has more vitamin C; the other vitamins are pretty close to equal. We’ll call this one a minor win for celery, as vitamin K is found in fewer foods than vitamin C.

    When it comes to minerals, celery has more calcium, manganese, phosphorus, and potassium, while radish has more copper, iron, selenium, and zinc. We’ll call this a minor win for radish, as the margins are a little wider for its minerals.

    So, that makes the score 1–1 so far.

    Both plants have an assortment of polyphenols, of which, when we add up the averages, celery comes out on top by some way. Celery also comes out on top when we do a head-to-head of the top flavonoid of each; celery has 5.15mg/100g of apigenin to radish’s 0.63mg/100g kaempferol.

    Which means, both are great healthy foods, but celery wins the day.

    Want to learn more?

    You might like to read:

    Celery vs Cucumber – Which is Healthier?

    Take care!

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