Skincare – by Caroline Hirons
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Our skin is our largest organ, and it affects (and is affected by) most of what it contains. In other words, us.
So how do we look after this organ? Caroline Hirons lays it bare for us, in this very clear (and well-illustrated with many photos) book that gives a ground-upwards explanation of:
- Our skin’s layers and features and what they do
- The many ways our skin can be different from others
- What lifestyle factors to worry about (or not)
- What exactly the many kinds of skincare products do
- How to understand which ones are actually for our skin
- How to craft the ideal skincare routine for any individual
- What should go into a personalized skincare kit
Because, as it turns out, shockingly we can’t trust advertising. Not only is it advertising, but also, they don’t know us. What will be perfect for one person’s skin may ruin another’s, and labels can be very misleading.
A strength of this book is how Hirons demystifies all that, so we can ignore the claims and just know what a product will actually do, from its ingredients.
She also covers the changes that occur in various life processes, including puberty, pregnancy, menopause, and just plain aging. In other words, what to do when what’s been working suddenly doesn’t anymore.
Bottom line: this is a great book for anyone (though: especially those of us with female hormones) who wants to understand the skin you’re in and how to keep it well-nourished and glowingly healthy.
Click here to check out “Skincare” and take good care of yourself!
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Is TikTok right? Are there health benefits to eating sea moss?
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Sea moss is the latest “superfood” wellness influencers are swearing by. They claim sea moss products – usually in gel form – have multiple health benefits. These include supporting brain and immune function, or protecting against viruses and other microbes.
But do these health claims stack up? Let’s take a look.
Plataresca/Shutterstock What is sea moss?
Sea moss is produced using a kind of seaweed – particularly red algae – that grow in various locations all around the world. Three main species are used in sea moss products:
- Chondrus crispus (known as Irish moss or carrageenan moss)
- Eucheuma cottonii (sea moss or seabird’s nest)
- Gracilaria (Irish moss or ogonori).
Some products also contain the brown algae Fucus vesiculosus (commonly known as bladderwrack, black tang, rockweed, sea grapes, bladder fucus, sea oak, cut weed, dyers fucus, red fucus or rock wrack).
Most sea moss products are sold as a gel that can be added to recipes, used in smoothies, frozen into ice cubes or eaten on its own. The products also come in capsule form or can be purchased “raw” and used to make your own gels at home.
Several kinds of red algae are used in commercially-available sea moss products. Nancy Ann Bowe/Shutterstock What’s the evidence?
Sea moss products claim a host of potential health benefits, from supporting immunity, to promoting skin health and enhancing mood and focus, among many others.
But is there any evidence supporting these claims?
Recent studies have reviewed the biological properties of the main sea moss species (Chondrus crispus, Eucheuma cottonii, Gracilaria and Fucus vesiculosus).
They suggest these species may have anti-inflammatory, antioxidant, anticancer, antidiabetic and probiotic properties.
However, the vast majority of research relating to Chondrus crispus, Gracilaria and Fucus vesiculosus – and all of the research on Eucheuma cottonii – comes from studies done in test tubes or using cell and animal models. We should not assume the health effects seen would be the same in humans.
In cell and animal studies, researchers usually administer algae in a laboratory and use specific extracts rich in bioactive compounds rather than commercially available sea moss products.
They also use very different – often relatively larger – amounts compared to what someone would typically consume when they eat sea moss products.
This means the existing studies can’t tell us about the human body’s processes when eating and digesting sea moss.
Sea moss may have similar effects in humans. But so far there is very little evidence people who consume sea moss will experience any of the claimed health benefits.
Nutritional value
Eating sea moss does not replace the need for a balanced diet, including a variety of fruits and vegetables.
Chondrus crispus, Eucheuma cottonii and Gracilaria, like many seaweeds, are rich sources of nutrients such as fatty acids, amino acids, vitamin C and minerals. These nutrients are also likely to be present in sea moss, although some may be lost during the preparation of the product (for example, soaking may reduce vitamin C content), and those that remain could be present in relatively low quantities.
There are claims that sea moss may be harmful for people with thyroid problems. This relates to the relationship between thyroid function and iodine. The algae used to make sea moss are notable sources of iodine and excess iodine intake can contribute to thyroid problems, particularly for people with pre-existing conditions. That is why these products often carry disclaimers related to iodine sensitivity or thyroid health.
Is it worth it?
So you may be wondering if it’s worth trying sea moss. Here are a few things to consider before you decide whether to start scooping sea moss into your smoothies.
A 375mL jar costs around $A25–$30 and lasts about seven to ten days, if you follow the recommended serving suggestion of two tablespoons per day. This makes it a relatively expensive source of nutrients.
Sea moss is commonly sold as a gel that can be eaten on a kitchen bench. April Sims/Shutterstock Sea moss is often hyped for containing 92 different minerals. While there may be 92 minerals present, the amount of minerals in the algae will vary depending on growing location and conditions.
The efficiency with which minerals from algae can be absorbed and used by the body also varies for different minerals. For example, sodium is absorbed well, while only about 50% of iodine is absorbed.
But sea moss has also been shown to contain lead, mercury and other heavy metals – as well as radioactive elements (such as radon) that can be harmful to humans. Seaweeds are known for their ability to accumulate minerals from their environment, regardless of whether these are beneficial or harmful for human nutrition. Remember, more doesn’t always mean better.
What else am I eating?
While you won’t get a full nutritional breakdown on the jar, it is always wise to check what other ingredients you may be eating. Sea moss products can contain a range of other ingredients, such as lime, monk fruit powder, spirulina and ginger, among many others.
These ingredients differ between brands and products, so be aware of your needs and always check.
Despite their health claims, most sea moss products also carry disclaimers indicating that the products are not intended to diagnose, treat, cure or prevent any disease.
If you have concerns about your health, always speak to a health professional for accurate and personalised medical advice.
Margaret Murray, Senior Lecturer, Nutrition, Swinburne University of Technology
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Gut – by Dr. Giulia Enders
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On account of being an organ (or rather, a system of organs) whose functions are almost entirely autonomic, most of us don’t think about our gut much. We usually know there’s acid in the stomach, and we usually know there are “good and bad” gut bacteria. But what of the rest of what goes on?
For anyone who has a hazy half-remembered knowledge from school, this will serve as not only a reminder, but a distinct upgrade in knowledge.
Dr. Giuliua Enders talks us through not just the processes of what goes on, but, as a medical doctor, also many instances of what can go wrong, for example:
- Why do some people’s bodies mistake nuts for a deadly threat (and consequently, accidentally elevate them to the status of actually becoming a deadly threat)?
- Why are some people lactose-intolerant, and why do food intolerances often pop up later with age?
- Why do constipation and diarrhoea happen?
- Why is it that stress can cause stomach ulcers?
The style of writing is light and easy-reading, and the illustrations are clear too. This is a very accessible book that doesn’t assume prior knowledge, and also doesn’t skimp on the scientific explanations—there’s no dumbing down here.
Bottom line: knowing what goes on in our gut as akin to knowing what goes on under the hood of a car. A lot of the time we don’t need to know, but knowing can make a big difference from time to time, and that’s when you’ll wish you’d learned!
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Natto vs Tempeh – Which is Healthier?
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Our Verdict
When comparing nattō to tempeh, we picked the nattō.
Why?
Both are great, but in the battle of fermented soybeans vs fermented soybeans with extra steps, it turns out that the simplest option is the best, even if tempeh was a close runner-up:
In terms of macros, nattō has more carbs and fiber for the same protein and fat; we’ll call this category a tie or a marginal win for nattō.
In the category of vitamins, nattō has more of vitamins B1, C, E, K, and choline, while tempeh has more of vitamins B2, B3, B6, and B9. A clearer, yet still modest, win for nattō.
Minerals, however, are what really set them apart: nattō has more calcium, copper, iron, magnesium, manganese, potassium, selenium, and zinc, while tempeh has more phosphorus. An overwhelming win for nattō this time.
In short: enjoy either or both, but nattō is the more nutritionally dense option!
Want to learn more?
You might like:
21% Stronger Bones in a Year at 62? Yes, It’s Possible (No Calcium Supplements Needed!) ← nattō is featured as part of the diet 😎
Enjoy!
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Ricezempic: is there any evidence this TikTok trend will help you lose weight?
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If you spend any time looking at diet and lifestyle content on social media, you may well have encountered a variety of weight loss “hacks”.
One of the more recent trends is a home-made drink called ricezempic, made by soaking uncooked rice and then straining it to drink the leftover starchy water. Sounds delicious, right?
Its proponents claim it leads to weight loss by making you feel fuller for longer and suppressing your appetite, working in a similar way to the sought-after drug Ozempic – hence the name.
So does this drink actually mimic the weight loss effects of Ozempic? Spoiler alert – probably not. But let’s look at what the evidence tells us.
New Africa/Shutterstock How do you make ricezempic?
While the recipe can vary slightly depending on who you ask, the most common steps to make ricezempic are:
- soak half a cup of white rice (unrinsed) in one cup of warm or hot water up to overnight
- drain the rice mixture into a fresh glass using a strainer
- discard the rice (but keep the starchy water)
- add the juice of half a lime or lemon to the starchy water and drink.
TikTokers advise that best results will happen if you drink this concoction once a day, first thing in the morning, before eating.
The idea is that the longer you consume ricezempic for, the more weight you’ll lose. Some claim introducing the drink into your diet can lead to a weight loss of up to 27 kilograms in two months.
Resistant starch
Those touting ricezempic argue it leads to weight loss because of the resistant starch rice contains. Resistant starch is a type of dietary fibre (also classified as a prebiotic). There’s no strong evidence it makes you feel fuller for longer, but it does have proven health benefits.
Studies have shown consuming resistant starch may help regulate blood sugar, aid weight loss and improve gut health.
Research has also shown eating resistant starch reduces the risk of obesity, diabetes, heart disease and other chronic diseases.
Ricezempic is made by soaking rice in water. Kristi Blokhin/Shutterstock Resistant starch is found in many foods. These include beans, lentils, wholegrains (oats, barley, and rice – particularly brown rice), bananas (especially when they’re under-ripe or green), potatoes, and nuts and seeds (particularly chia seeds, flaxseeds and almonds).
Half a cup of uncooked white rice (as per the ricezempic recipe) contains around 0.6 grams of resistant starch. For optimal health benefits, a daily intake of 15–20 grams of resistant starch is recommended. Although there is no concrete evidence on the amount of resistant starch that leaches from rice into water, it’s likely to be significantly less than 0.6 grams as the whole rice grain is not being consumed.
Ricezempic vs Ozempic
Ozempic was originally developed to help people with diabetes manage their blood sugar levels but is now commonly used for weight loss.
Ozempic, along with similar medications such as Wegovy and Trulicity, is a glucagon-like peptide-1 (GLP-1) receptor agonist. These drugs mimic the GLP-1 hormone the body naturally produces. By doing so, they slow down the digestive process, which helps people feel fuller for longer, and curbs their appetite.
While the resistant starch in rice could induce some similar benefits to Ozempic (such as feeling full and therefore reducing energy intake), no scientific studies have trialled ricezempic using the recipes promoted on social media.
Ozempic has a long half-life, remaining active in the body for about seven days. In contrast, consuming one cup of rice provides a feeling of fullness for only a few hours. And simply soaking rice in water and drinking the starchy water will not provide the same level of satiety as eating the rice itself.
Other ways to get resistant starch in your diet
There are several ways to consume more resistant starch while also gaining additional nutrients and vitamins compared to what you get from ricezempic.
1. Cooked and cooled rice
Letting cooked rice cool over time increases its resistant starch content. Reheating the rice does not significantly reduce the amount of resistant starch that forms during cooling. Brown rice is preferable to white rice due to its higher fibre content and additional micronutrients such as phosphorus and magnesium.
2. More legumes
These are high in resistant starch and have been shown to promote weight management when eaten regularly. Why not try a recipe that has pinto beans, chickpeas, black beans or peas for dinner tonight?
3. Cooked and cooled potatoes
Cooking potatoes and allowing them to cool for at least a few hours increases their resistant starch content. Fully cooled potatoes are a rich source of resistant starch and also provide essential nutrients like potassium and vitamin C. Making a potato salad as a side dish is a great way to get these benefits.
In a nutshell
Although many people on social media have reported benefits, there’s no scientific evidence drinking rice water or “ricezempic” is effective for weight loss. You probably won’t see any significant changes in your weight by drinking ricezempic and making no other adjustments to your diet or lifestyle.
While the drink may provide a small amount of resistant starch residue from the rice, and some hydration from the water, consuming foods that contain resistant starch in their full form would offer significantly more nutritional benefits.
More broadly, be wary of the weight loss hacks you see on social media. Achieving lasting weight loss boils down to gradually adopting healthy eating habits and regular exercise, ensuring these changes become lifelong habits.
Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University and Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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The Science Of Sounds
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We Think You Might Like The Sound Of This…
We’ve written before about the benefits of mindfulness meditation, and how to do it.
We also reviewed a great book on a related topic:
This is Your Brain On Music – by Dr. Daniel Levitin
(yes, that’s the same neuroscientist that we featured as an expert talking about The Five Keys of Aging Healthily)
But what happens when we combine the two?
Mantra meditation & music
Most scientific studies that have been undertaken with regard to meditation tend to focus on mindfulness meditation. It’s easy, effective, and (which makes a difference when it comes to publication bias) is a very safe bet when it comes to funding.
However, today we’re going to look at mantra meditation, which has a lot in common, neurologically speaking, with music. Indeed, when the two were compared separately in a randomized control trial:
❝Daily mantra meditation or classical music listening may be beneficial for cognitive outcomes and quality of life of breast cancer survivors with cancer-related cognitive impairment.
The cognitive benefits appear to be sustained beyond the initial intervention period.❞
One possible reason for some of the similar benefits is the vagus nerve—whether intoning a mantra, or humming along to music, the vibrations can stimulate the vagus nerve, which in turn activates the parasympathetic nervous system, resulting in body-wide relaxation:
The Vagus Nerve (And How You Can Make Use Of It)
How effective is mantra meditation?
According to a large recent narrative review, it depends on your goal:
❝Based on the studies in the four important areas presented, there is no doubt of a strong connection between mantra meditation and human health.
Strong evidence has been found that practicing mantra meditation is effective in relieving stress and in coping with hypertension.
For the other two areas: anxiety and immunity, the evidence is inconclusive or not strong enough to firmly support the claim that the mantra meditation can be used to reduce anxiety or to improve immunity. ❞
Read in full: Scientific Evidence of Health Benefits by Practicing Mantra Meditation: Narrative Review
this is a very interesting read if you do have the time!
How do I practice mantra meditation?
The definition is broad, but the critical criteria are:
- You meditate…
- …using a mantra
Lest that seem flippant: those really are the two key points!
Meditation comes in various forms, and mantra meditation is a form of focussed meditation. While some focussed meditation forms may use a candle or some other focal point, in mantra meditation, the mantra itself provides the focus.
You may be wondering: what should the mantra be?
Classic and well-tested mantras include such simple things as the monosyllabic Sanskrit “Om” or “Ham”. We’re a health science newsletter, so we’ll leave esoteric meanings to other publications as they are beyond our scope, but we will say that these result, most naturally, in the humming sound that we mentioned earlier stimulates the vagus nerve.
But that’s not the only way. Practitioners of religions that have repetitive prayer systems (e.g. anything that uses prayer beads, for example) also provide the basis of focused meditation, using a mantra (in this case, usually a very short oft-repeated prayer phrase).
How long is needed for benefits?
Most studies into mantra meditation have used timed sessions of 15–30 minutes, with 20 minutes being a commonly-used session length, once per day. However…
- Vagus nerve benefits should appear a lot more quickly than that (under 5 minutes) in the case of mantras that cause that vibration we mentioned.
- Repetitive spoken prayers (or similar repeated short phrases, for the irreligious) will generally effect relaxation in whatever period of time it takes for your brain to be fully focused on what you are doing now, instead of what you were thinking about before. If using counting beads, then you probably already know what number works for you.
(again, as a health science publication, we cannot comment on any otherworldly benefits, but the worldly benefits seem reason enough to consider these practices for their potential therapeutic effects)
10almonds tip: for any meditative practice that you want to take approximately a given period of time, we recommend investing in a nice sand timer like this one, as this will not result in a jarring alarm going off!
Like to jazz things up a little?
Enjoy: Meditation That You’ll Actually Enjoy ← Meditation games!
Prefer to keep things to the basics?
Enjoy: No Frills, Evidence-Based Mindfulness ← The simplest scientific approach
Take care!
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Meningitis Outbreak
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Don’t Let Your Guard Down
In the US, meningitis is currently enjoying a 10-year high, with its highest levels of infection since 2014.
This is a big deal, given the 10–15% fatality rate of meningitis, even with appropriate medical treatment.
But of course, not everyone gets appropriate medical treatment, especially because symptoms can become life-threatening in a matter of hours.
Most recent stats gave an 18% fatality rate for the cases with known outcomes in the last year:
CDC Emergency | Increase in Invasive Serogroup Y Meningococcal Disease in the United States
The quick facts:
❝Meningococcal disease most often presents as meningitis, with symptoms that may include fever, headache, stiff neck, nausea, vomiting, photophobia, or altered mental status.
[It can also present] as meningococcal bloodstream infection, with symptoms that may include fever and chills, fatigue, vomiting, cold hands and feet, severe aches and pains, rapid breathing, diarrhea, or, in later stages, a dark purple rash.
While initial symptoms of meningococcal disease can at first be non-specific, they worsen rapidly, and the disease can become life-threatening within hours. Immediate antibiotic treatment for meningococcal disease is critical.
Survivors may experience long-term effects such as deafness or amputations of the extremities.❞
~ Ibid.
The good news (but still don’t let your guard down)
Meningococcal bacteria are, happily, not spread as easily as cold and flu viruses.
The greatest risks come from:
- Close and enduring proximity (e.g. living together)
- Oral, or close-to-oral, contact (e.g. kissing, or coughing nearby)
Read more:
CDC | Meningococcal Disease: Causes & How It Spreads
Is there a vaccine?
There is, but it’s usually only offered to those most at risk, which is usually:
- Children
- Immunocompromised people, especially if HIV+
- People taking certain medications (e.g. Solaris or Ultomiris)
Read more:
CDC | Meningococcal Vaccine Recommendations
Will taking immune-boosting supplements help?
Honestly, probably not, but they won’t harm either. The most important thing is: don’t rely on them—too many people pop a vitamin C supplement and then assume they are immune to everything, and it doesn’t work like that.
On a tangential note, for more general immune health, you might also want to check out:
Beyond Supplements: The Real Immune-Boosters!
The short version:
If you or someone you know experiences the above-mentioned symptoms, even if it does not seem too bad, get thee/them to a doctor, and quickly, because the (very short) clock may be ticking already.
Better safe than sorry.
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