Practical Optimism – by Dr. Sue Varma
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We’ve written before about how to get your brain onto a more positive track (without toxic positivity), but there’s a lot more to be said than we can fit into an article, so here’s a whole book packed full with usable advice.
The subtitle claims “the art, science, and practice of…”, but mostly it’s the science of. If there’s art to be found here, then this reviewer missed it, and as for the practice of, well, that’s down to the reader, of course.
However, it is easy to use the contents of this book to translate science into practice without difficulty.
If you’re a fan of acronyms, initialisms, and other mnemonics (such as the rhyming “Name, Claim, Tame, and Reframe”), then you’ll love this book as they come thick and fast throughout, and they contribute to the overall ease of application of the ideas within.
The writing style is conversational but with enough clinical content that one never forgets who is speaking—not in the egotistical way that some authors do, but rather, just, she has a lot of professional experience to share and it shows.
Bottom line: if you’d like to be more optimistic without delving into the delusional, this book can really help a lot with that (in measurable ways, no less!).
Click here to check out Practical Optimism, and brighten up your life!
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Tofu vs Seitan – Which is Healthier?
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Our Verdict
When comparing tofu to seitan, we picked the tofu.
Why?
This one is not close!
In terms of macros, seitan does have about 2x the protein, but it also has 6x the carbs and 6x the sodium of tofu, as well as less fiber than tofu.. So we’ll call it a tie on macros. But…
Seitan is also much more processed than tofu, as tofu has usually just been fermented and possibly pressed (depending on kind). Seitan, in contrast, is processed gluten that has been extracted from wheat and usually had lots of things happen to it on the way (depending on kind).
About that protein… Tofu is a complete protein, meaning it has all of the essential amino acids. Seitain, meanwhile, is lacking in lysine.
When it comes to vitamins and minerals, again tofu easily comes out on top; tofu has 5x the calcium, similar iron, more magnesium, 2x the phosphorous, 150% of the potassium, and contains several other nutrients that seitan doesn’t, such as folate and choline.
So, easy winning for tofu across the board on micronutrients.
Tofu is also rich in isoflavones, antioxidant phytonutrients, while seitan has no such benefits.
So, another win for tofu.
There are two reasons you might choose seitan:
- prioritizing bulk protein above all other health considerations
- you are allergic to soy and not allergic to gluten
If neither of those things are the case, then tofu is the healthier choice!
Want to learn more?
You might like to read:
- Tempeh vs Tofu – Which is Healthier? ← tempeh is, nutritionally speaking, tofu but better. Of course on a culinary level, there are many recipes where tofu will work and tempeh wouldn’t, though.
- Gluten: What’s The Truth?
Take care!
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Maca Root’s Benefits For The Mood And The Ability
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Maca Root: What It Does And Doesn’t Do
Maca root, or Lepidium meyenii, gets thought of as a root vegetable, though it’s in fact a cruciferous vegetable and more closely related to cabbage—notwithstanding that it also gets called “Peruvian ginseng”.
- Nutritionally, it’s full of all manner of nutrients (vitamins, minerals, fiber, and a wide array of phytochemicals)
- Medicinally, it’s long enjoyed traditional use against a wide variety of illnesses, including respiratory infections and inflammatory diseases.
It’s also traditionally an aphrodisiac.
Is it really anti-inflammatory?
Probably not… Unless fermented. This hasn’t been studied deeply, but a 2023 study found that non-fermented and fermented maca root extracts had opposite effects in this regard:
However, this was an in vitro study, so we can’t say for sure that the results will carry over to humans.
Is it really an aphrodisiac?
Actually yes, it seems so. Here’s a study in which 45 women with antidepressant-induced sexual dysfunction found it significantly improved both libido and sexual function:
❝In summary, maca root may alleviate antidepressant-induced sexual dysfunction as women age, particularly in the domain of orgasm❞
~ Dr. Christina Dording et al.
Read in full: A Double-Blind Placebo-Controlled Trial of Maca Root as Treatment for Antidepressant-Induced Sexual Dysfunction in Women
As for men, well these mice (not technically men) found it beneficial too:
Effects of combined extracts of Lepidium meyenii and Allium tuberosum Rottl. on [e-word] dysfunction
(pardon the censorship; we’re trying to avoid people’s spam filters)
It did also improve fertility (and, actually in real men this time):
Does Lepidium meyenii (Maca) improve seminal quality?
Oh, to be in the mood
Here’s an interesting study in which 3g/day yielded significant mood improvement in these 175 (human) subjects:
And yes, it was found to be “well-tolerated” which is scientist-speak for “this appears to be completely safe, but we don’t want to commit ourselves to an absolutist statement and we can’t prove a negative”.
Oh, to have the energy
As it turns out, maca root does also offer benefits in this regard too:
(that’s not an added ingredient; it’s just a relevant chemical that the root naturally contains)
Want to try some?
We don’t sell it, but here for your convenience is an example product on Amazon 😎
Enjoy!
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Chaga Mushrooms’ Immune & Anticancer Potential
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What Do Chaga Mushrooms Do?
Chaga mushrooms, which also go by other delightful names including “sterile conk trunk rot” and “black mass”, are a type of fungus that grow on birch trees in cold climates such as Alaska, Northern Canada, Northern Europe, and Siberia.
They’ve enjoyed a long use as a folk remedy in Northern Europe and Siberia, mostly to boost immunity, mostly in the form of a herbal tea.
Let’s see what the science says…
Does it boost the immune system?
It definitely does if you’re a mouse! We couldn’t find any studies on humans yet. But for example:
- Immunomodulatory Activity of the Water Extract from Medicinal Mushroom Inonotus obliquus
- Inonotus obliquus extracts suppress antigen-specific IgE production through the modulation of Th1/Th2 cytokines in ovalbumin-sensitized mice
(cytokines are special proteins that regulate the immune system, and Chaga tells them to tell the body to produce more white blood cells)
Wait, does that mean it increases inflammation?
Definitely not if you’re a mouse! We couldn’t find any studies on humans yet. But for example:
- Anti-inflammatory effects of orally administered Inonotus obliquus in ulcerative colitis
- Orally administered aqueous extract of Inonotus obliquus ameliorates acute inflammation
Anti-inflammatory things often fight cancer. Does chaga?
Definitely if you’re a mouse! We couldn’t find any studies in human cancer patients yet. But for example:
While in vivo human studies are conspicuous by their absence, there have been in vitro human studies, i.e., studies performed on cancerous human cell samples in petri dishes. They are promising:
- Anticancer activities of extracts and compounds from the mushroom Inonotus obliquus
- Extract of Innotus obliquus induces G1 cell cycle arrest in human colon cancer cells
- Anticancer activity of Inonotus obliquus extract in human cancer cells
I heard it fights diabetes; does it?
You’ll never see this coming, but: definitely if you’re a mouse! We couldn’t find any human studies yet. But for example:
- Anti-diabetic effects of Inonotus obliquus in type 2 diabetic mice
- Anti-diabetic effects of Inonotus obliquus in type 2 diabetic mice and potential mechanism
Is it safe?
Honestly, there simply have been no human safety studies to know for sure, or even to establish an appropriate dosage.
Its only-partly-understood effects on blood sugar levels and the immune system may make it more complicated for people with diabetes and/or autoimmune disorders, and such people should definitely seek medical advice before taking chaga.
Additionally, chaga contains a protein that can prevent blood clotting. That might be great by default if you are at risk of blood clots, but not so great if you are already on blood-thinning medication, or otherwise have a bleeding disorder, or are going to have surgery soon.
As with anything, we’re not doctors, let alone your doctors, so please consult yours before trying chaga.
Where can we get it?
We don’t sell it (or anything else), but for your convenience, here’s an example product on Amazon.
Enjoy!
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Aspirin vs Cancer Metastasis
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Aspirin is a bit of a mixed bag.
In the category of things in its favor, it’s a modest analgesic with few side effects from occasional use, so it’s a good option if you have a headache, for example.
Unless you’re already on blood thinners or having a bleeding disorder, in which case, aspirin is not the thing to reach for.
About aspirin and heart disease
This is actually a complicated one, and we covered it at length in a dedicated main feature. If you want a one-line summary, it’s “chronic low-dose aspirin use can lower overall CVD risk, but does not reduce CVD mortality or all-cause mortality, and you may pay for it with gastrointestinal bleeding, and increased risk of ulcers“.
For a more nuanced explanation, see: Aspirin, CVD Risk, & Potential Counter-Risks
On the other hand, if you are having a heart attack and are waiting for the ambulance that you already called, and have aspirin to hand that you don’t have to go looking for, then it can be good to take a dose then.
For more on that, see: How To Survive A Heart Attack When You’re Alone
There are more problems
In the case of chronic use of low-dose aspirin, not only does it increase the risks of bleeding, especially gastrointestinal bleeding, and ulcers, but also it increases the risk of anemia. Given that anemia also gives the symptom “dizziness”, this is also a significant threat for increasing the incidence of falls in the older population, too, which can of course lead to serious complications and ultimately death.
For the science about this, see: Low-Dose Aspirin & Anemia
Now, about aspirin and cancer metastasis
This one’s a point in aspirin’s favor.
Cancer is, in and of itself, obviously a big problem. In terms of when it’s most likely to kill someone, that is usually when the cancer becomes metastatic, that is to say, it has spread.
So, while preventing cancer and, failing that, killing cancer are very important goals, there is a third axis to cancer care, which is preventing metastasis in someone who has cancer.
And that’s what aspirin does. How, you ask?
Scientists found this one out by accident!
They were doing genetic research in mice, to find genes that had an effect on metastasis. In the process, they found a certain gene that instructs the creation of a certain protein, and mice that lacked that gene (and thus its associated protein) had less metastasis.
The protein in question suppresses T-cells, which are programmed to recognize and kill metastatic cancer cells (amongst having other great jobs; they are an important part of the immune system in general, and one that declines with aging; most people in their 60s or older are producing very few T-cells).
About that, see: Focusing On Health In Our Sixties
Tracing the cell signaling, the researchers found that the protein is activated when T-cells are exposed to thromboxane A2 (or TXA2 to its friends).
And TXA2? That’s produced by platelets, and aspirin works by inhibiting TXA2 production, effectively making platelets (and thus the blood as a whole) less sticky.
So, that’s quite a few steps in the process, but ultimately:
- Aspirin inhibits TXA2 production
- Lower TXA2 levels mean ARHGEF1 (that’s the protein) isn’t activated
- ARHGEF1 not being activated means T-cells are free to do their thing
- T-cells are now free to kill metastatic cancer cells
You can read the paper here:
Aspirin prevents metastasis by limiting platelet TXA2 suppression of T cell immunity
Take care!
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Women Living Deliciously – by Florence Given
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“Wouldst thou like to live deliciously?” as the line goes, and this book answers that, and how.
While roundly aimed at women, as per the title, this book will be of benefit to anyone who finds that society has wanted to keep you small and contained, and that perhaps you were meant for better.
The book is divided into three sections:
- Excavating
- Planting
- Blooming
…which broadly describes the process the author takes us through, of:
- Digging up what is wrong
- Putting better things in place
- Enjoying life
This is important, because otherwise a lot of people will understandably exhort us to step 3 (enjoying life), without really thinking about steps 1 and 2.
Her wording of it is important too, it wasn’t just being flowery for floweriness’ sake—rather, it highlights the nature of the process: while “enjoy life” seems like a thing-in-itself (as Kant might say), in reality, there’s another necessary thing (or series of things) behind it. In contrast, the gardening metaphor renders it clear: how will your flowers bloom if you do not plant them? And what good will planting them do if the soil is not right for them?
So, she gives us a “ground upwards” therapeutic approach.
The style throughout is casual but sincere and heartfelt, and while this is a book of personal change rather than social change, it does reference feminism throughout so if that’s not for you, then neither is this book.
Bottom line: this is a lot more than just a pep talk or a book of platitudes; it’s a lot of concrete, applicable stuff to markedly live life better.
Click here to check out Women Living Deliciously, and live deliciously!
PS: we notice a one-star review on Amazon expressed disappointment upon discovering that this is not a recipe book. So please be aware, the only recipe in this book is the recipe for a fulfilling and vibrant life 😎
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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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