The Tiniest Seeds With The Most Value

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If You’re Not Taking Chia, You’re Missing Out

Last Tuesday, we wrote about nutritional psychiatry, and the benefits of eating for one’s mental health.

You can check out Dr. Uma Naidoo’s to-dos, here:

The 6 Pillars Of Nutritional Psychiatry

In response, one of our subscribers wrote to mention:

❝Really interesting….just put chia seeds in my diet love them……taking the Drs advice.❞

~ Cindy, 10almonds subscriber

And then! On Friday, our tip at the top of the newsletter was:

Not sure how to incorporate chia seeds into your diet? It’s easier to want the benefits of their many brain-healthy (and otherwise-healthy, too) nutrients, than it is to know what to do with them necessarily, and not everyone enjoys seeds as a snack. So…

When you cook rice, throw in a tablespoon of chia seeds too. The cooking process will soften them and they won’t be texturally any different than the rice, but the nutrients will be all there.

They can also be thrown in with lentils, in the same fashion! Or oatmeal, when cooking it or making overnight oats.

We’ll be honest, it was Cindy’s comment that prompted us to suggest it. But wait! There was more to come in response:

❝You had a teaser ..on Chia seed.would of liked a article on the benefits . I’ve just discovered Chia seeds…❞

~ Cindy, 10almonds subscriber

So, Cindy, this one’s for you:

Nutritional powerhouse

First things first, these tiny seeds have a lot of nutrients. There are not many more nutrient-dense foods than this (there’s a kind of seaweed that might be a contender; we’ll have to do some research and get back to you).

Check them out:

USDA Nutritional Factsheet: Chia Seeds

So much protein and healthy fat, so many vitamins and minerals, and so many miscellaneous other micronutrients that we’d be here all day to list them (which is why we linked the above factsheet instead).

Antioxidants in abundance

These deserve a special mention, because they include quercetin which we’ve written about previously:

Fight Inflammation & Protect Your Brain, With Quercetin

…as well as quite a collection of others (including chlorogenic acid and caffeic acid, which may sound alarming but are great for lowering your blood pressure and against inflammation, respectively):

There are others too, with cardioprotective effects, liver-healthy effects, and anticancer properties:

Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review

Good for the heart and blood

Check it out:

Oh, and about diabetes? There’s more, this time pertaining to reducing after-dinner blood sugars (or “postpranidial glycemia”, in sciencese):

Good for the brain

Regular 10almonds readers will know that “what’s good for the blood, is good for the brain” is a very good rule of thumb already, but their highomega-3 content makes them especially so:

What Omega-3 Fatty Acids Really Do For Us

Want some?

We don’t sell them, but you can probably find them in your local supermarket and/or health food store, and if you prefer getting things online, here for your convenience is an example product on Amazon

Enjoy!

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    Q: What’s a healthy sex drive for someone in their 50s?

    A: If you’re happy with it, it’s healthy! If you’re not, it’s not.

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  • Some women’s breasts can’t make enough milk, and the effects can be devastating

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    Many new mothers worry about their milk supply. For some, support from a breastfeeding counsellor or lactation consultant helps.

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    Some breasts just don’t develop

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    At birth, the breast consists of a simple network of ducts. Usually during puberty, the glandular (milk-making) tissue part of the breast begins to develop and the ductal network expands. Then typically, further growth of the ductal network and glandular tissue during pregnancy prepares the breast for lactation.

    But our online survey of women who report low milk supply gives us clues to anomalies in how some women’s breasts develop.

    We’re not talking about women with small breasts, but women whose glandular tissue (shown in this diagram as “lobules”) is underdeveloped and have a condition called breast hypoplasia.

    Anatomical diagram of the breast
    Sometimes not enough glandular tissue, shown here as lobules, develop.
    Tsuyna/Shutterstock

    We don’t know how common this is. But it has been linked with lower rates of exclusive breastfeeding.

    We also don’t know what causes it, with much of the research conducted in animals and not humans.

    However, certain health conditions have been associated with it, including polycystic ovary syndrome and other endocrine (hormonal) conditions. A high body-mass index around the time of puberty may be another indicator.

    Could I have breast hypoplasia?

    Our survey and other research give clues about who may have breast hypoplasia.

    But it’s important to note these characteristics are indicators and do not mean women exhibiting them will definitely be unable to exclusively breastfeed.

    Indicators include:

    • a wider than usual gap between the breasts
    • tubular-shaped (rather than round) breasts
    • asymmetric breasts (where the breasts are different sizes or shapes)
    • lack of breast growth in pregnancy
    • a delay in or absence of breast fullness in the days after giving birth

    In our survey, 72% of women with low milk supply had breasts that did not change appearance during pregnancy, and about 70% reported at least one irregular-shaped breast.

    The effects

    Mothers with low milk supply – whether or not they have breast hyoplasia or some other condition that limits their ability to produce enough milk – report a range of emotions.

    Research, including our own, shows this ranges from frustration, confusion and surprise to intense or profound feelings of failure, guilt, grief and despair.

    Some mothers describe “breastfeeding grief” – a prolonged sense of loss or failure, due to being unable to connect with and nourish their baby through breastfeeding in the way they had hoped.

    These feelings of failure, guilt, grief and despair can trigger symptoms of anxiety and depression for some women.

    Tired, stress woman with hand over face
    Feelings of failure, guilt, grief and despair were common.
    Bricolage/Shutterstock

    One woman told us:

    [I became] so angry and upset with my body for not being able to produce enough milk.

    Many women’s emotions intensified when they discovered that despite all their hard work, they were still unable to breastfeed their babies as planned. A few women described reaching their “breaking point”, and their experience felt “like death”, “the worst day of [my] life” or “hell”.

    One participant told us:

    I finally learned that ‘all women make enough milk’ was a lie. No amount of education or determination would make my breasts work. I felt deceived and let down by all my medical providers. How dare they have no answers for me when I desperately just wanted to feed my child naturally.

    Others told us how they learned to accept their situation. Some women said they were relieved their infant was “finally satisfied” when they began supplementing with formula. One resolved to:

    prioritise time with [my] baby over pumping for such little amounts.

    Where to go for help

    If you are struggling with low milk supply, it can help to see a lactation consultant for support and to determine the possible cause.

    This will involve helping you try different strategies, such as optimising positioning and attachment during breastfeeding, or breastfeeding/expressing more frequently. You may need to consider taking a medication, such as domperidone, to see if your supply increases.

    If these strategies do not help, there may be an underlying reason why you can’t make enough milk, such as insufficient glandular tissue (a confirmed inability to make a full supply due to breast hypoplasia).

    Even if you have breast hypoplasia, you can still breastfeed by giving your baby extra milk (donor milk or formula) via a bottle or using a supplementer (which involves delivering milk at the breast via a tube linked to a bottle).

    More resources

    The following websites offer further information and support:

    Shannon Bennetts, a research fellow at La Trobe University, contributed to this article.The Conversation

    Renee Kam, PhD candidate and research officer, La Trobe University and Lisa Amir, Professor in Breastfeeding Research, La Trobe University

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

    Don’t Forget…

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