Gut-Healthy Sunset Soup

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So-called for its gut-healthy ingredients, and its flavor profile being from the Maghreb (“Sunset”) region, the western half of the N. African coast.

You will need

  • 1 can chickpeas (do not drain)
  • 1 cup low-sodium vegetable stock
  • 1 small onion, finely chopped
  • 1 carrot, finely chopped
  • 2 tbsp sauerkraut, drained and chopped (yes, it is already chopped, but we want it chopped smaller so it can disperse evenly in the soup)
  • 2 tbsp tomato paste
  • 1 tbsp harissa paste (adjust per your heat preference)
  • 1 tbsp ras el-hanout
  • ¼ bulb garlic, crushed
  • Juice of ½ lemon
  • ¼ tsp MSG or ½ tsp low-sodium salt
  • Extra virgin olive oil
  • Optional: herb garnish; we recommend cilantro or flat-leaf parsley

Method

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

1) Heat a little oil in a sauté pan or similar (something suitable for combination cooking, as we’ll be frying first and then adding liquids), and fry the onion and carrot until the onion is soft and translucent; about 5 minutes.

2) Stir in the garlic, tomato paste, harissa paste, and ras el-hanout, and fry for a further 1 minute.

3) Add the remaining ingredients* except the lemon juice. Bring to the boil and then simmer for 5 minutes.

*So yes, this includes adding the “chickpea water” also called “aquafaba”; it adds flavor and also gut-healthy fiber in the form of oligosaccharides and resistant starches, which your gut microbiota can use to make short-chain fatty acids, which improve immune function and benefit the health in more ways than we can reasonably mention as a by-the-way in a recipe.

4) Stir in the lemon juice, and serve, adding a herb garnish if you wish.

Enjoy!

Want to learn more?

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

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  • Body on Fire – by Dr. Monica Aggarwal and Dr. Jyothi Rao

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    There are times when you do really need a doctor, not a dietician. But there are also times when a doctor will prescribe something for the symptom, leaving the underlying issue untouched. If only there were a way to have the best of both worlds!

    That’s where Drs. Rao and Aggarwal come in. They’re both medical doctors… with a keen interest in nutrition and healthy lifestyle changes to make us less sick such that we have less need to go to the doctor at all.

    Best of all, they understand—while some things are true for everyone—there’s not a one-size-fits all diet or exercise regime or even sleep setup.

    So instead, they take us hand-in-hand (chapter by chapter!) through the various parts of our life (including our diet) that might need tweaking. Each of these changes, if taken up, promise a net improvement that becomes synergistic with the other changes. There’s a degree of biofeedback involved, and listening to your body, to be sure of what’s really best for you, not what merely should be best for you on paper.

    The writing style is accessible while science-heavy. They don’t assume prior knowledge, and/but they sure deliver a lot. The book is more text than images, but there are plenty of medical diagrams, explanations, charts, and the like. You will feed like a medical student! And it’s very much worth studying.

    Bottom line: highly recommendable even if you don’t have inflammation issues, and worth its weight in gold if you do.

    Get your copy of Body on Fire from Amazon today!

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  • 14 Powerful Strategies To Prevent Dementia

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    Dementia risk starts climbing very steeply after the age of 65, but it’s not entirely predetermined. Dr. Brad Stanfield, a primary care physician, has insights:

    The strategies

    We’ll not keep them a mystery; they are:

    • Cognitive stimulation: which means genuinely challenging mental activities using a variety of mental faculties. This will usually mean that anything that is just “same old, same old” all the time will stop giving benefits after a short while once it becomes rote, and you’ll need something harder and/or different.
    • Hearing health: being unable to participate in conversations increases dementia risk; hearing aids can help.
    • Eyesight health: similar to the above; regular eye tests are good, and the use of glasses where appropriate.
    • Depression management: midlife depression is linked to later life dementia, likely in large part due to social isolation and a lack of stimulation, but either way, treating depression earlier reduces later dementia risk.
    • Exercising regularly: what’s good for the heart is good for the brain; the brain is a hungry organ and the blood is what feeds it (and removes things that shouldn’t be there)
    • Head injury avoidance: even mild head injuries can cause problems down the road. Protecting one’s head in sports, and even while casually cycling, is important.
    • Smoking cessation: just don’t smoke; if you smoke, make it a top priority to quit unless you are given direct strong medical advice to the contrary (there are cases, few and far between, whereby quitting smoking genuinely needs to be deferred until after something else is dealt with first, but they are a lot rarer than a lot of people who are simply afraid of quitting would like to believe)
    • Cholesterol management: again, healthy blood means a healthy brain, and that goes for triglycerides too.
    • Weight management: obesity, especially waist to hip ratio (indicating visceral abdominal fat specifically) is associated with many woes, including dementia.
    • Diabetes management: once again, healthy blood means a healthy brain, and that goes for blood sugar management too.
    • Blood pressure management: guess what, healthy blood still means a healthy brain, and that goes for blood pressure too.
    • Alcohol reduction/cessation: alcohol is bad for pretty much everything, and for most people who drink, quitting is probably the top thing to do after quitting smoking.
    • Social engagement: while we all may have our different preferences on a scale of introversion to extroversion, we are fundamentally a social species and thrive best with social contact, even if it’s just a few people.
    • Air pollution reduction: avoiding pollutants, and filtering the air we breathe where pollutants are otherwise unavoidable, makes a measurable difference to brain health outcomes.

    For more information on all of these (except the last two, which really he only mentions in passing), enjoy:

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    How To Reduce Your Alzheimer’s Risk ← our own main feature on the topic

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  • Astrology, Mental health and the Economics of Well Being

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    Ultimately can the mental health system single-handedly address the concerns of inequality and economic access in society?

    Around 75 per cent of the Indian population lives in rural areas, but their access to quality mental health care is limited and traditional approaches continue to be in use. The shortage is to such a large extent that there are only  0.7 physicians per 1000 population and only one psychiatrist for every 343,000 Indians. While over the years the mental health sector has seen major developments, like the 2017 mental health care act. This act establishes equal access for all citizens, to avail government-run or funded mental health services in the country. However, it does not bridge the gap in society as the majority of the population remains deeply unaware or unable to access these services. 

    While the uncertainties of the pandemic brought mental wellbeing to the forefront, the national budget for the sector dropped, making this an issue of human rights. This accessibility to services is further corroborated by the recurring financial expenses of medications and frequent visits to government clinics. The cost of sessions is steep and a single session is not ideal. Spending exorbitant amounts on healthcare is a burden most families can’t afford leading to debt. In the absence of insurance and healthcare schemes and provisions, therapy remains a luxury to many Indians.

    Economic struggles are only one of the causes of this discerning gap in the mental health sector. Barriers caused by sexuality, gender, caste and religion also play a major role in mediating people’s perception and access to therapeutic services. The persistent stigma surrounding mental health, especially in India continues to be a hindrance to seeking help. The supernatural inhibitions and disparity in knowledge across communities only create more confusion. The notion that mental well being is an optional expense is popular, even though the country’s population is in a dire state. Data collected in a WHO report found that nearly 15 per cent of Indian adults need active intervention for one or more mental health issues.

    The population disregards the very prevalence of such mental disorders and more than often finds it fruitless to receive treatment. Some who are open-minded fail to afford the hiked fees that therapists in urban settings charge, leaving them with no option. While for years Indians attributed the systemic weakness of the mental health system to the people’s attitudes, a 2016 survey showed more than 42% of people have positive attitudes toward mental wellbeing and treatment. While the skeptics remain, these underprivileged sections of society too struggle to gain the accessibility they deserve.

    This is where astrology, tarot card reading and other spiritual practices, have created a market for themselves in the well-being industry. The sceptics, and those from poor socio-economic backgrounds resort to these local and easily accessible ways of coping, to instil the faith they so desperately need. Astrology is a layman’s substitute for therapy, or for some even a supplement when they cannot afford extended periods of treatment. Visiting a local astrologer in many ways breeds the self-awareness one would expect from a session in therapy. These practices even hold certain similarities to actual psychotherapy settings, in the way they define, and alleviate aspects of one’s personality and behaviour.

    Very often one simply needs an explanation, or an answer to the ‘why’ no matter how scientifically rooted that response truly is. Astrologers impart a level of faith, that things will get better. For those in rural areas, struggling to provide the bare necessities to their family affording therapy is impossible, so their local psychic, astrologer or pandit becomes their anchor during emotional duress. Tarot cards and other practices primarily focus on the future and act as a guide point for how to deal with the things ahead. For a farmer coping with anxiety, access to anti-anxiety medication is strained, and so is therapy. His best bet remains to consult his next-door jyotish about his burdens.

    A famous clinician Caroline Hexdall in an interview said that “ Part of the popularity of astrology and tarot today has to do with their universal nature”. With growing technology and the pervasiveness of social media, people can gain easy access to self-care and astrology resources. Apps and web pages provide daily tarot cards, zodiac signs readings and astrological predictions for people, and almost serve the purpose of a therapist. Is reading the lines on our palm, and checking the alignment of the stars enough to cure the mental illness they undergo? Is it a solution or a quick fix as a consequence of an ignorant healthcare system?

    Several studies have also shown the deteriorating effects of depending on astrology. Cases of worsening and onset of depression, anxiety and personality disorders are common for those who use astrology as more than just a temporary coping mechanism. It also becomes a source of losing control, as every feeling is attributed to fate and destiny, instilling a sense of helplessness. Ultimately can the mental health system single-handedly address the concerns of inequality and economic access in society?

    Maahira Jain is a third-year student at Ashoka University studying Psychology and Media studies. She is a movie buff and is extremely passionate about writing and traveling.

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

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    Dr. Doug Lucas is a dual board-certified physician specializing in optimizing healthspan and bone health for women experiencing osteoporosis, perimenopause, and menopause. Here, he talks weight vests:

    Worth the weight?

    Dr. Lucas cites “Wolf’s Law”—bones respond to stress. A weighted vest adds stress, to help build bone density. That said, they may not be suitable for everyone (for example, in cases of severe osteoporosis or a recent vertebral fracture).

    He also cites some studies:

    • Erlanger Fitness Study (2004): participants with a weighted vest maintained or improved bone density compared to a control group, but there was no group with exercise alone, making it unclear if the vest itself had the biggest impact.
    • Newer studies (2016, 2017): showed improved outcomes for groups wearing a weighted vest, but again lacked an exercise-only group for comparison.
    • 2012 study: included three groups (control, weighted vest, exercise only). Results showed no significant bone density difference between vest and exercise-only groups, though the vest group showed better balance and motor control.

    Dr. Lucas concludes that weighted vests are a useful tool while nevertheless not being a magic bullet for bone health. In other words, they can complement exercise but you will also be fine without. If you do choose to level-up your exercise by using a weight vest, then starting with 5–10% of body weight in a vest is often recommended, but it depends on individual circumstances. If in doubt, start low and build up. Wearing the vest for daily activities can be effective, but improper use (awkward positions or improper impact training) can increase injury risk, so do be careful with that.

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  • How To Rest More Efficiently (Yes, Really)

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    How To Rest More Efficiently (Yes, Really)

    We’ve talked before about how to recover more quickly after a workout, especially if you overdid it. There are a lot of tips in that article, so by all means check it out if you didn’t catch it at the time!

    That was very specific to recovering from exercise, though. Today we’re looking at something a little different, a little more holistic.

    You’re busier than you think

    Maybe your life is an obvious blur of busy-ness. Maybe it’s not. But either way, you’re almost certainly busier than you think. Especially on a cellular level.

    Your resting metabolic rate (RMR), or how many calories you burn while at rest (i.e., calories used just to keep you alive) will depend on various factors including age, sex, weight, body composition, and other things.

    That said, it’ll probably be between 1000 and 2000 calories per day. You can get a rough idea of what it might be for you, using this calculator:

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    So if ever you wonder why you feel so exhausted, despite having done nothing, it could be that your body was busy:

    • Metabolizing, generally (did you have a big meal?)
    • Fighting an illness (bacterial or viral infection, for example)
    • Fighting an imaginary illness and creating a real one in the process (stress, inflammation, etc)
    • Recovering/rebuilding from something you did yesterday or even before that
    • Thinking (your brain is your largest organ by mass, and consumes the most calories by far)

    Your brain does not get a free pass on being part of your body! Just like if a certain muscle group were working out constantly for 16 hours you’d be feeling pretty tired, the same goes for the organ that is your brain, if it’s been working out constantly.

    Your body is a composite organism—take advantage of that

    Dolphins can shut down half of their brain at once, to let each hemisphere of the brain sleep independently in shifts. We (except in the case of split brain patients, where the corpus callosum has been severed) can’t do that, but we can let different parts of the organism that is our body work in shifts.

    This is the real meaning of “a change is as a good as a rest”:

    If you’ve been doing cognitive work (at your desk perhaps, maybe managing a spreadsheet, say), then taking a break to do crosswords will not, actually, give you break. Because you’re still sitting manipulating letters and numbers. As far as your brain (still having to do work!) is concerned, it’s basically the same. Nor will checking out social media; you’re still sitting examining a screen.

    Instead, time to get physically active. Literally just doing the washing up would be a better break! Some yoga or Pilates would be perfect.

    In contrast, if you’ve been doing a vigorous bit of gardening, then for example taking a break to lift weights isn’t going to be a break, because again you just switched to a similar task.

    Better to pick up that book you’ve been meaning to read, or the crosswords we mentioned earlier. Or just lounge in your nicely-gardened garden.

    The important thing is: to not require the same resources from the body (including the brain, it’s still part of the body) that you have been.

    For more specific tips than we have room for here today, check out:

    How to Take Better Breaks at Work, According to Research

    Give your metabolism a break too

    Not completely—you don’t need to be put into cryostasis or anything.

    But, give your metabolism a rest, in relative terms. Intermittent fasting is great for precisely this; it lets your body rest and reset.

    See: Intermittent Fasting: we sort the science from the hype!

    So does the practice of meditation, by the way. You don’t have to get fancy with it, either:

    Check out: No Frills, Evidence-Based Mindfulness

    Enjoy, and rest well!

    Don’t Forget…

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  • Heart Health vs Systemic Stress

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    At The Heart Of Good Health

    This is Dr. Michelle Albert. She’s a cardiologist with a decades-long impressive career, recently including a term as the president of the American Heart Association. She’s the current Admissions Dean at UCSF Medical School. She’s accumulated enough awards and honors that if we list them, this email will not fit in your inbox without getting clipped.

    What does she want us to know?

    First, lifestyle

    Although Dr. Albert is also known for her work with statins (which found that pravastatin may have anti-inflammatory effects in addition to lipid-lowering effects, which is especially good news for women, for whom the lipid-lowering effects may be less useful than for men), she is keen to emphasize that they should not be anyone’s first port-of-call unless “first” here means “didn’t see the risk until it was too late and now LDL levels are already ≥190 mg/dL”.

    Instead, she recommends taking seriously the guidelines on:

    • getting plenty of fruit, vegetables, whole grains, lean protein
    • avoiding red meat, processed meats, refined carbohydrates, and sweetened beverages
    • getting your 150 minutes per week of moderate exercise
    • avoiding alcohol, and definitely abstaining from smoking

    See also: These Top Five Things Make The Biggest Difference To Health

    Next, get your house in order

    No, not your home gym—though sure, that too!

    But rather: after the “Top Five Things” we linked just above, the sixth on the list would be “reduce stress”. Indeed, as Dr. Albert says:

    ❝Heart health is not just about the physical heart but also about emotional well-being. Stress management is crucial for a healthy heart❞

    ~ Dr. Michelle Albert

    This is where a lot of people would advise mindfulness meditation, CBT, somatic therapies, and the like. And these things are useful! See for example:

    No-Frills, Evidence-Based Mindfulness

    …and:

    How To Manage Chronic Stress

    However, Dr. Albert also advocates for awareness of what some professionals have called “Shit Life Syndrome”.

    This is more about socioeconomic factors. There are many of those that can’t be controlled by the individual, for example:

    Adverse maternal experiences such as depression, economic issues and low social status can lead to poor cognitive outcomes as well as cardiovascular disease.

    Many jarring statistics illuminate a marked wealth gap by race and ethnicity… You might be thinking education could help bridge that gap. But it is not that simple.

    While education does increase wealth, the returns are not the same for everyone. Black persons need a post-graduate degree just to attain similar wealth as white individuals with a high school degree.

    ~ Dr. Michelle Albert

    Read in full: AHA president: The connection between economic adversity and cardiovascular health

    What this means in practical terms (besides advocating for structural change to tackle the things such as the racism that has been baked into a lot of systems for generations) is:

    Be aware not just of your obvious health risk factors, but also your socioeconomic risk factors, if you want to have good general health outcomes.

    So for example, let’s say that you, dear reader, are wealthy and white, in which case you have some very big things in your favor, but are you also a woman? Because if so…

    Women and Minorities Bear the Brunt of Medical Misdiagnosis

    See also, relevant for some: Obesity Discrimination In Healthcare Settings ← you’ll need to scroll to the penultimate section for this one.

    In other words… If you are one of the majority of people who is a woman and/or some kind of minority, things are already stacked against you, and not only will this have its own direct harmful effect, but also, it’s going to make your life harder and that stress increases CVD risk more than salt.

    In short…

    This means: tackle not just your stress, but also the things that cause that. Look after your finances, gather social support, know your rights and be prepared to self-advocate / have someone advocate for you, and go into medical appointments with calm well-prepared confidence.

    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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