Genius Foods – by Max Lugavere
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There is a lot of seemingly conflicting (or sometimes: actually conflicting!) information out there with regard to nutrition and various aspects of health. Why, for example, are we told:
- Be sure to get plenty of good healthy fats from nuts and seeds, for metabolic health and brain health too!
- But these terrible nut and seed oils lead to heart disease and dementia! Avoid them at all costs!
Max Lugavere demystifies this and more.
His science-led approach is primarily focused on avoiding dementia, and/but is at least not bad when it comes to other areas of health too.
He takes us on a tour of different parts of our nutrition, including:
- Perhaps the clearest explanation of “healthy” vs “unhealthy” fats this reviewer has read
- Managing carbs (simple and complex) for healthy glucose management—essential for good brain health
- What foods to improve or reduce—a lot you might guess, but this is a comprehensive guide to brain health so it’d be remiss to skip it
- The role that intermittent fasting can play as a bonus extra
While the main thrust of the book is about avoiding cognitive impairment in the long-term (including later-life dementia), he makes good, evidence-based arguments for how this same dietary plan improves cognitive function in the short-term, too.
Speaking of that dietary plan: he does give a step-by-step guide in a “make this change first, then this, then this” fashion, and offers some sample recipes too. This is by no means a recipe book though—most of the book is taking us through the science, not the kitchen.
Bottom line: this is the book for getting unconfused with regard to diet and brain health, making a lot of good science easy to understand. Which we love!
Click here to check out “Genius Foods” on Amazon today, give your brain a boost!
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Resistance Beyond Weights
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Resistance, Your Way
We’ve talked before about the importance of resistance training:
Resistance Is Useful! (Especially As We Get Older)
And we’ve even talked about how to make resistance training more effective:
(High Intensity Interval Training, but make it High Intensity Resistance Training)
Which resistance training exercises are best?
There are two reasonable correct answers here:
- The resistance training exercises that you will actually do (because it’s no good knowing the best exercise ever if you’re not going to do it because it is in some way offputting to you)
- The resistance training exercises that will prevent you from getting a broken bone in the event of some accident or incident
This latter is interesting, because when people think resistance training, the usually immediate go-to exercises are often things like the bench press, or the chest machine in the gym.
But ask yourself: how often do we hear about some friend or relative who in their old age has broken their humerus?
It can happen, for sure, but it’s not as often as breaking a hip, a tarsal (ankle bones), or a carpal (wrist bones).
So, how can we train to make those bones strong?
Strong bones grow under strong muscles
When archaeologists dig up a skeleton from a thousand years ago, one of the occupations that’s easy to recognize is an archer. Why?
An archer has an unusual frequent exercise: pushing with their left arm while pulling with their right arm. This will strengthen different muscles on each side, and thus, increase bone density in different places on each arm. The left first metacarpal and right first and second metacarpals and phalanges are also a giveaway.
This is because: one cannot grow strong muscles on weak bones (or else the muscles would just break the bones), so training muscles will force the body to strengthen the relevant bones.
So: if you want strong bones, train the muscles attached to those bones
This answers the question of “how am I supposed to exercise my hips” etc.
Weights, bodyweight, resistance bands
If you go to the gym, there’s a machine for everything, and a member of gym staff will be able to advise which of their machines will strengthen which muscles.
If you train with free weights at home:
- Wrist curls (forearm supported and stationary, lifting a dumbbell in your hand, palm-upwards) will strengthen the wrist
- The farmer’s walk (carrying a heavy weight in each hand) will also strengthen your wrist
- A modified version of this involves holding the weight with just your fingertips, and then raising and lowering it by curling and uncurling your fingers)
- Lateral leg raises (you will need ankle-weights for this) will strengthen your ankles and your hips, as will hip abductions (as in today’s featured video), especially with a weight attached.
- Ankle raises (going up on your tip-toes and down again, repeat) while holding weights in your hands will strengthen your ankles
If you don’t like weights:
- Press-ups will strengthen your wrists
- Fingertip press-ups are even better: to do these, do your press-ups as normal, except that the only parts of your hands in contact with the ground are your fingertips
- This same exercise can be done the other way around, by doing pull-ups
- And that same “even better” works by doing pull-ups, but holding the bar only with one’s fingertips, and curling one’s fingers to raise oneself up
- Lateral leg raises and hip abductions can be done with a resistance band instead of with weights. The great thing about these is that whereas weights are a fixed weight, resistance bands will always provide the right amount of resistance (because if it’s too easy, you just raise your leg further until it becomes difficult again, since the resistance offered is proportional to how much tension the band is under).
Remember, resistance training is still resistance training even if “all” you’re resisting is gravity!
If it fells like work, then it’s working
As for the rest of preparing to get older?
Check out:
Training Mobility Ready For Later Life
Take care!
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Bitter Melon vs Winter Melon – Which is Healthier?
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Our Verdict
When comparing bitter melon to winter melon, we picked the bitter.
Why?
Did you remember the “bitter is better” dictum that goes for most plant-based foods? It certainly stands in this case!
A note on nomenclature before we begin: these two fruits are also known as the bitter gourd and the wax gourd, respectively (amongst many other names for each), but we went with what seems to be their most common names.
In terms of macros, the bitter melon has more than 13x the protein (and actually adding up to a meaningful amount, at 5.3g/100g), as well as more fiber for the same carbs, making it the better choice all around.
When it comes to vitamins, the bitter melon has a lot more of vitamins A, B1, B2, B3, B6, B7, B9, and C, while the winter melon boasts only more vitamin B5. As in, the vitamin that’s in all foods (even its scientific name means “from everywhere”) and in which it’s pretty much impossible to be deficient unless literally starving. All in all, an easy and clear win for bitter melon.
In the category of minerals, we see a similar story: the bitter melon has very much more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and selenium, while the winter melon has a modest double-dose of zinc—hardly comparable to, say, bitter melon having over 100x the potassium content, and indeed, in all minerals except zinc, bitter melon had 4x–100x more. Another clear and overwhelming win for the bitter melon.
Looking up polyphenols, we see that the bitter melon also wins in that regard, shocking nobody, with an impressive polyphenolic profile, especially rich in luteolins and catechins of various kinds.
In short, enjoy either or both, but there’s a clear winner here, and it’s the bitter melon.
Want to learn more?
You might like to read:
Enjoy Bitter Foods For Your Heart & Brain
Enjoy!
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We analysed almost 1,000 social media posts about 5 popular medical tests. Most were utterly misleading
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When Kim Kardashian posted on Instagram about having had a full-body MRI, she enthused that the test can be “life saving”, detecting diseases in the earliest stages before symptoms arise.
What Kardashian neglected to say was there’s no evidence this expensive scan can bring benefits for healthy people. She also didn’t mention it can carry harms including unnecessary diagnoses and inappropriate treatments.
With this post in mind, we wanted to explore what influencers are telling us about medical tests.
In a new study published today in JAMA Network Open, we analysed nearly 1,000 Instagram and TikTok posts about five popular medical tests which can all do more harm than good to healthy people, including the full-body MRI scan.
We found the overwhelming majority of these posts were utterly misleading.
C-R-V/Shutterstock 5 controversial tests
Before we get into the details of what we found, a bit about the five tests included in our study.
While these tests can be valuable to some, all five carry the risk of overdiagnosis for generally healthy people. Overdiagnosis is the diagnosis of a condition which would have never caused symptoms or problems. Overdiagnosis leads to overtreatment, which can cause unnecessary side effects and stress for the person, and wasted resources for the health system.
As an example, estimates suggest 29,000 cancers a year are overdiagnosed in Australia alone.
Overdiagnosis is a global problem, and it’s driven in part by healthy people having tests like these. Often, they’re promoted under the guise of early screening, as a way to “take control” of your health. But most healthy people simply don’t need them.
These are the five tests we looked at:
The full-body MRI scan claims to test for up to 500 conditions, including cancer. Yet there is no proven benefit of the scan for healthy people, and a real risk of unnecessary treatment from “false alarm” diagnoses.
The “egg timer” test (technically known as the AMH, or anti-mullarian hormone test) is often falsely promoted as a fertility test for healthy women. While it may be beneficial for women within a fertility clinic setting, it cannot reliably predict the chance of a woman conceiving, or menopause starting. However, low results can increase fear and anxiety, and lead to unnecessary and expensive fertility treatments.
Multi-cancer early detection blood tests are being heavily marketed as the “holy grail of cancer detection”, with claims they can screen for more than 50 cancers. In reality, clinical trials are still a long way from finished. There’s no good evidence yet that the benefits will outweigh the harms of unnecessary cancer diagnoses.
The gut microbiome test of your stool promises “wellness” via early detection of many conditions, from flatulence to depression, again without good evidence of benefit. There’s also concern that test results can lead to wasted resources.
Testosterone testing in healthy men is not supported by any high-quality evidence, with concerns direct-to-consumer advertising leads men to get tested and take testosterone replacement therapy unnecessarily. Use of testosterone replacement therapy carries its own risk of potential harms with the long-term safety in relation to heart disease and mortality still largely unknown.
Multi-cancer early detection blood tests are heavily marketed. Yuri A/Shutterstock What we found
Together with an international group of health researchers, we analysed 982 posts pertaining to the above tests from across Instagram and TikTok. The posts we looked at came from influencers and account holders with at least 1,000 followers, some with a few million followers. In total, the creators of the posts we included had close to 200 million followers.
Even discounting the bots, that’s a massive amount of influence (and likely doesn’t reflect their actual reach to non-followers too).
The vast majority of posts were misleading, failing to even mention the possibility of harm arising from taking one of these tests. We found:
- 87% of posts mentioned test benefits, while only 15% mentioned potential harms
- only 6% of posts mentioned the risk of overdiagnosis
- only 6% of posts discussed any scientific evidence, while 34% of posts used personal stories to promote the test
- 68% of influencers and account holders had financial interests in promoting the test (for example, a partnership, collaboration, sponsorship or selling for their own profit in some way).
Further analysis revealed medical doctors were slightly more balanced in their posts. They were more likely to mention the harms of the test, and less likely to have a strongly promotional tone.
The vast majority of posts we looked at were misleading. DimaBerlin/Shutterstock As all studies do, ours had some limitations. For example, we didn’t analyse comments connected to posts. These may give further insights into the information being provided about these tests, and how social media users perceive them.
Nonetheless, our findings add to the growing body of evidence showing misleading medical information is widespread on social media.
What can we do about it?
Experts have proposed a range of solutions including pre-bunking strategies, which means proactively educating the public about common misinformation techniques.
However, solutions like these often place responsibility on the individual. And with all the information on social media to navigate, that’s a big ask, even for people with adequate health literacy.
What’s urgently needed is stronger regulation to prevent misleading information being created and shared in the first place. This is especially important given social media platforms including Instagram are moving away from fact-checking.
In the meantime, remember that if information about medical tests promoted by influencers sounds too good to be true, it probably is.
Brooke Nickel, NHMRC Emerging Leader Research Fellow, University of Sydney; Joshua Zadro, NHMRC Emerging Leader Research Fellow, Sydney Musculoskeletal Health, University of Sydney, and Ray Moynihan, Assistant Professor, Faculty of Health Sciences & Medicine, Bond University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Why Has Nobody Told Me This Before? – by Dr. Julie Smith
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Superficially, this can be called a “self-help” book, but that undersells it rather. It’s a professionally-written (as in, by a professional psychologist) handbook full of resources. Its goal? Optimizing your mental health to help you stay resilient no matter what life throws your way.
While the marketing of this book is heavily centered around Dr. Smith’s Internet Celebrity™ status, a lot of her motivation for writing it seems to be precisely so that she can delve deeper into the ideas that her social media “bites” don’t allow room for.
Many authors of this genre pad their chapters with examples; there are no lengthy story-telling asides here, and her style doesn’t need them. She knows her field well, and knows well how to communicate the ideas that may benefit the reader.
The main “meat” of the book? Tips, tricks, guides, resources, systems, flowcharts, mental frameworks, and “if all else fails, do this” guidance. The style of the book is clear and simple, with very readable content that she keeps free from jargon without “dumbing down” or patronizing the reader.
All in all, a fine set of tools for anyone’s “getting through life” toolbox.
Get Your Personal Copy Of “Why Has Nobody Told Me This Before?” on Amazon Now!
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Figs vs Passion Fruit – Which is Healthier?
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Our Verdict
When comparing figs to passion fruit, we picked the passion fruit.
Why?
Both are top-tier fruits! But the passion fruit is just that bit more passionate about delivering healthy nutrients:
In terms of macros, passion fruit has slightly more carbs, notably more protein, and a lot more fiber, giving it the win in this category.
In the category of vitamins, figs have more of vitamins B1, B5, B6, E, and K, while passion fruit has more of vitamins A, B2, B3, B9, C, and choline, making for a marginal win by the numbers for passion fruit here.
When it comes to minerals, figs have more calcium, manganese, and zinc, while passion fruit has more copper, iron, magnesium, phosphorus, potassium, and selenium. A clearer win for passion fruit this time.
Adding up the sections makes for an easy overall win for passion fruit, but again, figs are really a top-tier fruit too; passion fruit just beats them! By all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
Top 8 Fruits That Prevent & Kill Cancer ← figs have antitumor effects specifically, while removing carcinogens too, and additionally sensitizing cancer cells to light therapy
Enjoy!
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Cherries vs Grapes – Which is Healthier?
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Our Verdict
When comparing cherries to grapes, we picked the cherries.
Why?
First, let’s mention: we are looking at sour cherries and Californian grapes. Even those will of course vary in quality, but the nutritional values here are quite reliable averages.
In terms of macros you might have guessed this one: cherries have nearly 2x the fiber and grapes have about 50% more carbs. So, while neither fruit is bad and they are both low glycemic index foods, cherry is the winner in this category.
When it comes to vitamins, cherries have more of vitamins A, B3, B5, B9, C, and choline, while grapes have more of vitamins B1, B2, B6, E, and K. That’s a 6:5 win for cherries, and the respective margins of difference bear that out too.
In the category of minerals, cherries have more calcium, copper, iron, magnesium, phosphorus, and zinc, while grapes have more manganese and potassium. An easy 6:2 win for cherries.
You might be wondering about polyphenols: both are very abundant in very many polyphenols; so much and so many, in fact, that we couldn’t possibly try to adjudicate between them without doing some complex statistical modeling (especially given how much this can vary from one sample to another, much more so than the micro-and macronutrient values discussed above), so we’ll call it a tie on these.
Adding up the section makes for a clear win for cherries, but of course, enjoy either or both!
Want to learn more?
You might like to read:
Cherries’ Very Healthy Wealth Of Benefits!
Resveratrol & Healthy AgingTake care!
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