
Almonds vs Peanuts – Which is Healthier?
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Our Verdict
When comparing almonds to peanuts, we picked the almonds.
Why?
No, it’s not just our pro-almonds bias… But it’s also not as one-sided, nutritionally speaking, as you might think!
In terms of macros, almonds have a lot more fiber, and moderately more carbs, the ratio of which give almonds the lower glycemic index. On the other hand, peanuts have a little more protein. Both of these nuts are equally fatty, but peanuts have the higher saturated fat content. All in all, we say the biggest deciding factor is the fiber, and hand this one to the almonds.
In the category of vitamins, almonds have more of vitamins B2 and E, while peanuts have more of vitamins B1, B3, B5, B6, B7, and B9. An easy win for peanuts this time.
When it comes to minerals, almonds have more calcium, magnesium, manganese, phosphorus, and potassium, while peanuts have more copper, iron, selenium, and zinc. Thus, a 5:4 marginal win for almonds.
Adding up the sections makes for an overall win for almonds, but as you can see, it was close and peanuts certainly have their merits too, so by all means enjoy either or both; diversity is good!
Unless you are allergic, in which case, obviously please don’t do that.
Want to learn more?
You might like to read:
Why You Should Diversify Your Nuts!
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Sesame Chocolate Fudge
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If you’d like a sweet treat without skyrocketing your blood sugars with, well, rocket fuel… Today’s recipe can help you enjoy a taste of decadence that’s not bad for your blood sugars, and good for your heart and brain.
You will need
- ½ cup sesame seeds
- ¼ cup cocoa powder
- 3 tbsp maple syrup
- 1 tbsp coconut oil (plus a little extra for the pan)
Method
(we suggest you read everything at least once before doing anything)
1) Lightly toast the sesame seeds in a pan until golden brown. Remove from the heat and allow to cool.
2) Put them in a food processor, and blend on full speed until they start to form a dough-like mixture. This may take a few minutes, so be patient. We recommend doing it in 30-second sessions with a 30-second rest between them, to avoiding overheating the motor.
3) Add the rest of the ingredients and blend to combine thoroughly—this should go easily now and only take 10 seconds or so, but judge it by eye.
4) Grease an 8″ square baking tin with a little coconut oil, and add the mixture, patting it down to fill the tin, making sure it is well-compressed.
5) Allow to chill in the fridge for 6 hours, until firm.
6) Turn the fudge out onto a chopping board, and cut into the size squares you want. Serve, or store in the fridge until ready to serve.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Tasty Polyphenols For Your Heart & Brain
- Cacao vs Carob – Which is Healthier?
- Can Saturated Fats Be Healthy?
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The Optimal Morning Routine, Per Neuroscience
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Dr. Andrew Huberman, neuroscientist and professor of neurobiology, has insights:
The foundations of a good day
Here are some key things to consider:
- The role of light: get sunlight exposure within an hour of waking to anchor your body’s cortisol pulse, set your circadian rhythm, and boost mood-regulating dopamine. Light exposure on the skin also boost hormone levels like testosterone and estrogen, contributing to energy, motivation, and overall wellbeing.
- The role of caffeine: delay caffeine intake for 60–90 minutes after waking to allow adenosine to clear naturally, preventing afternoon energy crashes. Otherwise, caffeine will block the adenosine for 4–8 hours, causing the wave of adenosine-induced sleepiness to resurge later.
- The role of exercise: morning exercise helps clear adenosine, raise core body temperature, and improve wakefulness
- The role of cold: cold showers or ice baths trigger adrenaline and dopamine surges, enhancing mood and drive for hours.
For more on each of these, enjoy:
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You might also like to read:
Morning Routines That Just Flow
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How much weight do you actually need to lose? It might be a lot less than you think
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If you’re one of the one in three Australians whose New Year’s resolution involved losing weight, it’s likely you’re now contemplating what weight-loss goal you should actually be working towards.
But type “setting a weight loss goal” into any online search engine and you’ll likely be left with more questions than answers.
Sure, the many weight-loss apps and calculators available will make setting this goal seem easy. They’ll typically use a body mass index (BMI) calculator to confirm a “healthy” weight and provide a goal weight based on this range.
Your screen will fill with trim-looking influencers touting diets that will help you drop ten kilos in a month, or ads for diets, pills and exercise regimens promising to help you effortlessly and rapidly lose weight.
Most sales pitches will suggest you need to lose substantial amounts of weight to be healthy – making weight loss seem an impossible task. But the research shows you don’t need to lose a lot of weight to achieve health benefits.
Using BMI to define our target weight is flawed
We’re a society fixated on numbers. So it’s no surprise we use measurements and equations to score our weight. The most popular is BMI, a measure of our body weight-to-height ratio.
BMI classifies bodies as underweight, normal (healthy) weight, overweight or obese and can be a useful tool for weight and health screening.
But it shouldn’t be used as the single measure of what it means to be a healthy weight when we set our weight-loss goals. This is because it:
- fails to consider two critical factors related to body weight and health – body fat percentage and distribution
- does not account for significant differences in body composition based on gender, ethnicity and age.
How does losing weight benefit our health?
Losing just 5–10% of our body weight – between 6 and 12kg for someone weighing 120kg – can significantly improve our health in four key ways.
1. Reducing cholesterol
Obesity increases the chances of having too much low-density lipoprotein (LDL) cholesterol – also known as bad cholesterol – because carrying excess weight changes how our bodies produce and manage lipoproteins and triglycerides, another fat molecule we use for energy.
Having too much bad cholesterol and high triglyceride levels is not good, narrowing our arteries and limiting blood flow, which increases the risk of heart disease, heart attack and stroke.
But research shows improvements in total cholesterol, LDL cholesterol and triglyceride levels are evident with just 5% weight loss.
2. Lowering blood pressure
Our blood pressure is considered high if it reads more than 140/90 on at least two occasions.
Excess weight is linked to high blood pressure in several ways, including changing how our sympathetic nervous system, blood vessels and hormones regulate our blood pressure.
Essentially, high blood pressure makes our heart and blood vessels work harder and less efficiently, damaging our arteries over time and increasing our risk of heart disease, heart attack and stroke.
Losing weight can lower your blood pressure.
Prostock-studio/ShutterstockLike the improvements in cholesterol, a 5% weight loss improves both systolic blood pressure (the first number in the reading) and diastolic blood pressure (the second number).
A meta-analysis of 25 trials on the influence of weight reduction on blood pressure also found every kilo of weight loss improved blood pressure by one point.
3. Reducing risk for type 2 diabetes
Excess body weight is the primary manageable risk factor for type 2 diabetes, particularly for people carrying a lot of visceral fat around the abdomen (belly fat).
Carrying this excess weight can cause fat cells to release pro-inflammatory chemicals that disrupt how our bodies regulate and use the insulin produced by our pancreas, leading to high blood sugar levels.
Type 2 diabetes can lead to serious medical conditions if it’s not carefully managed, including damaging our heart, blood vessels, major organs, eyes and nervous system.
Research shows just 7% weight loss reduces risk of developing type 2 diabetes by 58%.
4. Reducing joint pain and the risk of osteoarthritis
Carrying excess weight can cause our joints to become inflamed and damaged, making us more prone to osteoarthritis.
Observational studies show being overweight doubles a person’s risk of developing osteoarthritis, while obesity increases the risk fourfold.
Small amounts of weight loss alleviate this stress on our joints. In one study each kilogram of weight loss resulted in a fourfold decrease in the load exerted on the knee in each step taken during daily activities.
Losing weight eases stress on joints.
Shutterstock/Rostislav_SedlacekFocus on long-term habits
If you’ve ever tried to lose weight but found the kilos return almost as quickly as they left, you’re not alone.
An analysis of 29 long-term weight-loss studies found participants regained more than half of the weight lost within two years. Within five years, they regained more than 80%.
When we lose weight, we take our body out of its comfort zone and trigger its survival response. It then counteracts weight loss, triggering several physiological responses to defend our body weight and “survive” starvation.
Just as the problem is evolutionary, the solution is evolutionary too. Successfully losing weight long-term comes down to:
losing weight in small manageable chunks you can sustain, specifically periods of weight loss, followed by periods of weight maintenance, and so on, until you achieve your goal weight
making gradual changes to your lifestyle to ensure you form habits that last a lifetime.
Setting a goal to reach a healthy weight can feel daunting. But it doesn’t have to be a pre-defined weight according to a “healthy” BMI range. Losing 5–10% of our body weight will result in immediate health benefits.
At the Boden Group, Charles Perkins Centre, we are studying the science of obesity and running clinical trials for weight loss. You can register here to express your interest.
Nick Fuller, Charles Perkins Centre Research Program Leader, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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The Path to a Better Tuberculosis Vaccine Runs Through Montana
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A team of Montana researchers is playing a key role in the development of a more effective vaccine against tuberculosis, an infectious disease that has killed more people than any other.
The BCG (Bacille Calmette-Guérin) vaccine, created in 1921, remains the sole TB vaccine. While it is 40% to 80% effective in young children, its efficacy is very low in adolescents and adults, leading to a worldwide push to create a more powerful vaccine.
One effort is underway at the University of Montana Center for Translational Medicine. The center specializes in improving and creating vaccines by adding what are called novel adjuvants. An adjuvant is a substance included in the vaccine, such as fat molecules or aluminum salts, that enhances the immune response, and novel adjuvants are those that have not yet been used in humans. Scientists are finding that adjuvants make for stronger, more precise, and more durable immunity than antigens, which create antibodies, would alone.
Eliciting specific responses from the immune system and deepening and broadening the response with adjuvants is known as precision vaccination. “It’s not one-size-fits-all,” said Ofer Levy, a professor of pediatrics at Harvard University and the head of the Precision Vaccines Program at Boston Children’s Hospital. “A vaccine might work differently in a newborn versus an older adult and a middle-aged person.”
The ultimate precision vaccine, said Levy, would be lifelong protection from a disease with one jab. “A single-shot protection against influenza or a single-shot protection against covid, that would be the holy grail,” Levy said.
Jay Evans, the director of the University of Montana center and the chief scientific and strategy officer and a co-founder of Inimmune, a privately held biotechnology company in Missoula, said his team has been working on a TB vaccine for 15 years. The private-public partnership is developing vaccines and trying to improve existing vaccines, and he said it’s still five years off before the TB vaccine might be distributed widely.
It has not gone unnoticed at the center that this state-of-the-art vaccine research and production is located in a state that passed one of the nation’s most extreme anti-vaccination laws during the pandemic in 2021. The law prohibits businesses and governments from discriminating against people who aren’t vaccinated against covid-19 or other diseases, effectively banning both public and private employers from requiring workers to get vaccinated against covid or any other disease. A federal judge later ruled that the law cannot be enforced in health care settings, such as hospitals and doctors’ offices.
In mid-March, the Bill & Melinda Gates Medical Research Institute announced it had begun the third and final phase of clinical trials for the new vaccine in seven countries. The trials should take about five years to complete. Research and production are being done in several places, including at a manufacturing facility in Hamilton owned by GSK, a giant pharmaceutical company.
Known as the forgotten pandemic, TB kills up to 1.6 million people a year, mostly in impoverished areas in Asia and Africa, despite its being both preventable and treatable. The U.S. has seen an increase in tuberculosis over the past decade, especially with the influx of migrants, and the number of cases rose by 16% from 2022 to 2023. Tuberculosis is the leading cause of death among people living with HIV, whose risk of contracting a TB infection is 20 times as great as people without HIV.
“TB is a complex pathogen that has been with human beings for ages,” said Alemnew Dagnew, who heads the program for the new vaccine for the Gates Medical Research Institute. “Because it has been with human beings for many years, it has evolved and has a mechanism to escape the immune system. And the immunology of TB is not fully understood.”
The University of Montana Center for Translational Medicine and Inimmune together have 80 employees who specialize in researching a range of adjuvants to understand the specifics of immune responses to different substances. “You have to tailor it like tools in a toolbox towards the pathogen you are vaccinating against,” Evans said. “We have a whole library of adjuvant molecules and formulations.”
Vaccines are made more precise largely by using adjuvants. There are three basic types of natural adjuvants: aluminum salts; squalene, which is made from shark liver; and some kinds of saponins, which are fat molecules. It’s not fully understood how they stimulate the immune system. The center in Missoula has also created and patented a synthetic adjuvant, UM-1098, that drives a specific type of immune response and will be added to new vaccines.
One of the most promising molecules being used to juice up the immune system response to vaccines is a saponin molecule from the bark of the quillay tree, gathered in Chile from trees at least 10 years old. Such molecules were used by Novavax in its covid vaccine and by GSK in its widely used shingles vaccine, Shingrix. These molecules are also a key component in the new tuberculosis vaccine, known as the M72 vaccine.
But there is room for improvement.
“The vaccine shows 50% efficacy, which doesn’t sound like much, but basically there is no effective vaccine currently, so 50% is better than what’s out there,” Evans said. “We’re looking to take what we learned from that vaccine development with additional adjuvants to try and make it even better and move 50% to 80% or more.”
By contrast, measles vaccines are 95% effective.
According to Medscape, around 15 vaccine candidates are being developed to replace the BCG vaccine, and three of them are in phase 3 clinical trials.
One approach Evans’ center is researching to improve the new vaccine’s efficacy is taking a piece of the bacterium that causes TB, synthesizing it, and combining it with the adjuvant QS-21, made from the quillay tree. “It stimulates the immune system in a way that is specific to TB and it drives an immune response that is even closer to what we get from natural infections,” Evans said.
The University of Montana center is researching the treatment of several problems not commonly thought of as treatable with vaccines. They are entering the first phase of clinical trials for a vaccine for allergies, for instance, and first-phase trials for a cancer vaccine. And later this year, clinical trials will begin for vaccines to block the effects of opioids like heroin and fentanyl. The University of Montana received the largest grant in its history, $33 million, for anti-opioid vaccine research. It works by creating an antibody that binds with the drug in the bloodstream, which keeps it from entering the brain and creating the high.
For now, though, the eyes of health care experts around the world are on the trials for the new TB vaccines, which, if they are successful, could help save countless lives in the world’s poorest places.
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
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Is thunderstorm asthma becoming more common?
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When spring arrives, so do warnings about thunderstorm asthma. But a decade ago, most of us hadn’t heard of it.
So where did thunderstorm asthma come from? Is it a new phenomenon?
In 2016, the world’s most catastrophic thunderstorm asthma event took Melbourne by surprise. An increase in warnings and monitoring is partly a response to this.
But there are also signs climate change may be exacerbating the likelihood of thunderstorm asthma, with more extreme weather, extended pollen seasons and a rise in Australians reporting hay fever.
A landmark catastrophe
The first time many Australians heard of thunderstorm asthma was in November 2016, when a major event rocked Melbourne.
During a late night storm, an estimated 10,000 people were rushed to hospitals with severe asthma attacks. With thousands of calls on emergency lines, ambulances and emergency departments were unprepared to handle the rapid increase in people needing urgent medical care. Tragically, ten of those people died.
This was the most catastrophic thunderstorm asthma event in recorded history and the first time deaths have ever occurred anywhere in the world.
In response, the Victorian Department of Health implemented initiatives, including public awareness campaigns and improvements to health and emergency services, to be ready for future thunderstorm asthma events.
A network of pollen monitoring stations was also set up across the state to gather data that helps to predict future events.
A problem for decades
While this event was unexpected, it wasn’t the first time we’d had thunderstorm asthma in Australia – we’ve actually known about it for decades.
Melbourne reported its first instance of thunderstorm asthma back in 1984, only a year after this phenomenon was first discovered in Birmingham in the United Kingdom.
Thunderstorm asthma has since been reported in other parts of Australia, including Canberra and New South Wales. But it is still most common in Melbourne. Compared to any other city (or country) the gap is significant: over a quarter of all known events worldwide have occurred in Melbourne.
Why Melbourne?
Melbourne’s location makes it a hotspot for these kinds of events. Winds coming from the north of Melbourne tend to be dry and hot as they come from deserts in the centre of Australia, while winds from the south are cooler as they come from the ocean.
When hot and cool air mix above Melbourne, it creates the perfect conditions for thunderstorms to form.
Northern winds also blow a lot of pollen from farmlands into the city, in particular grass pollen. This is not only the most common cause of seasonal hay fever in Melbourne but also a major trigger of thunderstorm asthma.
Why grass pollen?
There’s a particular reason grass pollen is the main culprit behind thunderstorm asthma in Australia. During storms there is a lot of moisture in the air. Grass pollen will absorb this moisture, making it swell up like a water balloon.
If pollen absorbs too much water whilst airborne, it can burst or “rupture,” releasing hundreds of microscopic particles into the air that can be swept by powerful winds.
Normally, when you breathe in pollen it gets stuck in your upper airway – for example, your nose and throat. This is what causes typical hay fever symptoms such as sneezing or runny nose.
But the microscopic particles released from ruptured grass pollen are much smaller and don’t get stuck as easily in the upper airway. Instead, they can travel deep into your airways until they reach your lungs. This may trigger more severe symptoms, such as wheezing or difficulty breathing, even in people with no prior history of asthma.
So who is at risk?
You might think asthma is the biggest risk factor for thunderstorm asthma. In fact, the biggest risk factor is hay fever.
Up to 99% of patients who went to the emergency department during the Melbourne 2016 event had hay fever, while a majority (60%) had no prior diagnosis of asthma.
Every single person hospitalised was allergic to at least one type of grass pollen. All had a sensitivity to ryegrass.
Is thunderstorm asthma becoming more common?
Thunderstorm asthma events are rare, with just 26 events officially recorded worldwide.
However there is evidence these events could become more frequent and severe in coming years, due to climate change. Higher temperatures and pollution could be making plants produce more pollen and pollen seasons last much longer.
Extreme weather events, including thunderstorms, are also expected to become more common and severe.
In addition, there are signs rates that hay fever may be increasing. The number of Australians reporting allergy symptoms have risen from 15% in 2008 to 24% in 2022. Similar trends in other countries has been linked to climate change.
How can I prepare?
Here are three ways you can reduce your risk of thunderstorm asthma:
- stock up on allergy medication and set up an asthma action plan with your GP
- check daily pollen forecasts for the estimated pollen level and risk of a thunderstorm asthma event in your local area
- on days with high pollen or a high risk of thunderstorm asthma, spend less time outside or wear a surgical face mask to reduce your symptoms.
Kira Morgan Hughes, PhD Candidate in Allergy and Asthma, School of Life and Environmental Sciences, Deakin University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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How To Manage Your Mood With Food (8 Ways)
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It is hard to be mentally healthy for long without good diet. Food can not only affect our mood directly, but also indirectly because of how our brain works (or doesn’t, if we don’t have the right nutrients, or it is being sabotaged in some other dietary fashion).
Selecting the food for setting the mood
Mind, the mental health charity, have these advices to share (with some bonus notes of our own):
- Eat regularly: blood sugar peaks and troughs can heighten feelings of tiredness, irritability, or depression. Instead, enjoy foods that are high in energy but low in glycemic index, such as nuts, seeds, and oats—that way you’ll have plenty of energy, that lasts longer.
- Choose the right fats: omega-3 fatty acids are essential for the brain. So are omega-6 fatty acids, but it is rare to have a deficiency in omega-6, and indeed, many people have the ratio of omega-3 to omega-6 far too imbalanced in omega-6’s favor. So, focussing on getting more omega-3 fatty acids is important. Nuts and seeds are again great, as are avocados, eggs, and oily fish.
- Get a healthy amount of protein: and importantly, with a good mix of amino acids—so a variety of sources of protein is best. In particular, if you are vegan, paying attention to ensure you get a full spread of amino acids is critical, as not many plants have all the ones we need (soy does, though). The reason this is important for mood is because many of those amino acids double up as the building blocks of neurotransmitters, so they’re not entirely interchangeable.
- Stay hydrated: our bodies are famously made of mostly water, and our brain will not work well if it’s dehydrated. The human body can squeeze water out of almost anything that has water in it, but water from food (such as fruit, or soups) is best. If enjoying actual drinks, then herbal teas are excellent for hydration.
- Eat a rainbow of fruits and vegetables: these have many nutrients that are important for brain health, and the point of the colors is that most of those pigments are themselves nutrients. Additionally, the fiber content of fruits and vegetables is of topmost important for your heart, and as you’ll remember (we say it often, because it’s true): what’s good for your heart is good for your brain.
- Limit caffeine intake: for many people, excess caffeine can lead to feelings of anxiety, disrupt your sleep, and for everyone who has developed an addiction to it, it will cause withdrawal symptoms if stopped abruptly. Cutting back on caffeine, or even eliminating it, may improve your mood and sleep quality. Note, however, that if you have ADHD, then your brain’s physiological relationship with caffeine is a little different, and stimulants will be more beneficial (and less deleterious) for you than for most people. If unsure, speak with your doctor about this one.
- Support your gut health: because of the gut-brain axis (via the vagal nerve), and also because nearly all of our endogenous serotonin is made in the gut (along with other neurotransmitters/hormones), getting plenty of fiber is important, and probiotics can help too.
- Consider food intolerances: if you know you have one, then keep that in mind and tailor your diet accordingly. If you suspect you have one, seek a nutritionist’s help to find out for sure. These can affect many aspects of health, including mood, so should not be dismissed as a triviality.
For more on all of this, enjoy:
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Want to learn more?
You might also like to read:
The 6 Pillars Of Nutritional Psychiatry
Take care!
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