Anchovies vs Sardines – Which is Healthier?
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Our Verdict
When comparing anchovies to sardines, we picked the sardines.
Why?
In terms of macros, sardines have slightly more protein and more than 2x the fat, but the fat profile is healthier than that of anchovies, meaning that the amount of saturated fat is the same, and sardines have more poly- and monounsaturated fats. Breaking it down further, sardines also have more omega-3. Unless you are for whatever reason especially keen to keep your total fat* intake down, sardines win here.
*or calories, which in this case come almost entirely from the fat, and sardines are consequently nearly 2x higher in calories.
When it comes to vitamins, sardines further distinguish themselves; anchovies have more of vitamins B2 and B3, while sardines have more of vitamins A, B1, B6, B12, B9, E, and K—in some cases, by quite large margins (especially the B12 and K, being 14x more and 26x more, respectively). A clear win for sardines.
Minerals are closer to even; anchovies have more copper, iron, and zinc, while sardines have more calcium, manganese, phosphorus, and selenium. That’s already a slight win for sardines, before we take into account that sardines’ margins of difference are also much greater than anchovies’.
In short, enjoy either in moderation if you are so inclined, but sardines win on overall nutritional density.
Want to learn more?
You might like to read:
Farmed Fish vs Wild Caught: More Important Than You Might Think
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10 Unexpected Benefits Of Slow Jogging
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Sometimes, less is more:
Slow and steady wins the race?
Here’s the rundown… Slowly:
- You burn more body fat: running at 50-60% of max heart rate primarily burns fat without having the usual compensatory metabolic slump afterwards, unless you go for a very long time.
- You can build more muscle: lower-intensity workouts improve muscle recovery, which is essential too.
- You can reduce muscle soreness: light jogging helps clear lactic acid faster (10almonds note: muscle soreness after exercise isn’t about lactic acid)
- You avoid injuries: less impact on joints reduces injury risk.
- You learn the proper form: running slowly allows better focus on technique.
- You can enjoy it more: slower pace lets you take in surroundings and boosts mood.
- You still improve your cardiorespiratory fitness: strengthens heart and lungs over time.
- You’ll burn more calories than you think: can burn 200–400 calories per 30 minutes.
- You’ll improve your mobility: gentle movement supports joint health and collagen production.
- You can improve your performance: builds endurance and strength for faster running
For more on each of these, enjoy:
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I Contain Multitudes – by Ed Yong
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A little while back we reviewed a book (Planet of Viruses) about the role of viruses in our lives, beyond the obvious. Today’s book gives the same treatment to microbes in general—mostly bacteria.
We all know about pathogens, and we all know about gut microbiota and that some (hopefully the majority) there are good for our health. This book covers those things too, but also much more.
Pulitzer Prize-winning science writer Ed Yong takes a big picture view (albeit, of some very small things) and looks at the many ways microbes keep us alive, directly or indirectly. From the microbes that convert certain proteins in breast milk into a form that babies can digest (yes, this means we produce nutrients in breast milk that have been evolved solely to feed that bacterium), to those without which agriculture would simply not work, we’re brought to realize how much our continued existence is contingent on our trillions of tiny friends.
The style throughout is easy-reading pop-science, very accessible. There’s also plenty in terms of practical take-away value, when it comes to adjusting our modern lives to better optimize the benefits we get from microbes—inside and out.
Bottom line: if you’d like to learn about the role of microbes in our life beyond “these ones are pathogens” and “these ones help our digestion”, this is the book for you.
Click here to check out I Contain Multitudes, and learn more about yours and those around you!
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Why do some young people use Xanax recreationally? What are the risks?
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Anecdotal reports from some professionals have prompted concerns about young people using prescription benzodiazepines such as Xanax for recreational use.
Border force detections of these drugs have almost doubled in the past five years, further fuelling the worry.
So why do young people use them, and how do the harms differ to those used as prescribed by a doctor?
Dragana Gordic/Shutterstock What are benzodiazepines?
You might know this large group of drugs by their trade names. Valium (diazepam), Xanax (alprazolam), Normison (temazepam) and Rohypnol (flunitrazepam) are just a few examples. Sometimes they’re referred to as minor tranquillisers or, colloquially, as “benzos”.
They increase the neurotransmitter gamma aminobutyric acid (GABA). GABA reduces activity in the brain, producing feelings of relaxation and sedation.
Unwanted side effects include drowsiness, dizziness and problems with coordination.
Benzodiazepines used to be widely prescribed for long-term management of anxiety and insomnia. They are still prescribed for these conditions, but less commonly, and are also sometimes used as part of the treatment for cancer, epilepsy and alcohol withdrawal.
Long-term use can lead to tolerance: when the effect wears off over time. So you need to use more over time to get the same effect. This can lead to dependence: when your body becomes reliant on the drug. There is a very high risk of dependence with these drugs.
When you stop taking benzodiazepines, you may experience withdrawal symptoms. For those who are dependent, the withdrawal can be long and difficult, lasting for several months or more.
So now they are only recommended for a few weeks at most for specific short-term conditions.
How do people get them? And how does it make them feel?
Benzodiazepines for non-medical use are typically either diverted from legitimate prescriptions or purchased from illicit drug markets including online.
Some illegally obtained benzodiazepines look like prescription medicines but are counterfeit pills that may contain fentanyl, nitazenes (both synthetic opioids) or other potent substances which can significantly increase the risk of accidental overdose and death.
When used recreationally, benzodiazepines are usually taken at higher doses than those typically prescribed, so there are even greater risks.
The effect young people are looking for in using these drugs is a feeling of profound relaxation, reduced inhibition, euphoria and a feeling of detachment from one’s surroundings. Others use them to enhance social experiences or manage the “comedown” from stimulant drugs like MDMA.
There are risks associated with using at these levels, including memory loss, impaired judgement, and risky behaviour, like unsafe sex or driving.
Some people report doing things they would not normally do when affected by high doses of benzodiazepines. There are cases of people committing crimes they can’t remember.
When taken at higher doses or combined with other depressant drugs such as alcohol or opioids, they can also cause respiratory depression, which prevents your lungs from getting enough oxygen. In extreme cases, it can lead to unconsciousness and even death.
Using a high dose also increases risk of tolerance and dependence.
Is recreational use growing?
The data we have about non-prescribed benzodiazepine use among young people is patchy and difficult to interpret.
The National Drug Strategy Household Survey 2022–23 estimates around 0.5% of 14 to 17 year olds and and 3% of 18 to 24 year olds have used a benzodiazepine for non medical purposes at least once in the past year.
The Australian Secondary Schools Survey 2022–23 reports that 11% of secondary school students they surveyed had used benzodiazepines in the past year. However they note this figure may include a sizeable proportion of students who have been prescribed benzodiazepines but have inadvertently reported using them recreationally.
In both surveys, use has remained fairly stable for the past two decades. So only a small percentage of young people have used benzodiazepines without a prescription and it doesn’t seem to be increasing significantly.
Reports of more young people using benzodiazepines recreationally might just reflect greater comfort among young people in talking about drugs and drug problems, which is a positive thing.
Prescribing of benzodiazepines to adolescents or young adults has also declined since 2012.
What can you do to reduce the risks?
To reduce the risk of problems, including dependence, benzodiazepines should be used for the shortest duration possible at the lowest effective dose.
Benzodiazepines should not be taken with other medicines without speaking to a doctor or pharmacist.
You should not drink alcohol or take illicit drugs at the same time as using benzodiazepines.
Benzodiazepines shouldn’t be taken with other medicines, without the go-ahead from your doctor or pharmacist. Cloudy Design/Shutterstock Counterfeit benzodiazepines are increasingly being detected in the community. They are more dangerous than pharmaceutical benzodiazepines because there is no quality control and they may contain unexpected and dangerous substances.
Drug checking services can help people identify what is in substances they intend to take. It also gives them an opportunity to speak to a health professional before they use. People often discard their drugs after they find out what they contain and speak to someone about drug harms.
If people are using benzodiazepines without a prescription to self manage stress, anxiety or insomnia, this may indicate a more serious underlying condition. Psychological therapies such as cognitive behaviour therapy, including mindfulness-based approaches, are very effective in addressing these symptoms and are more effective long term solutions.
Lifestyle modifications – such as improving exercise, diet and sleep – can also be helpful.
There are also other medications with a much lower risk of dependence that can be used to treat anxiety and insomnia.
If you or someone you know needs help with benzodiazepine use, Reconnexions can help. It’s a counselling and support service for people who use benzodiazepines.
Alternatively, CounsellingOnline is a good place to get information and referral for treatment of benzodiazepine dependence. Or speak to your GP. The Sleep Health Foundation has some great resources if you are having trouble with sleep.
Nicole Lee, Adjunct Professor at the National Drug Research Institute (Melbourne based), Curtin University and Suzanne Nielsen, Professor and Deputy Director, Monash Addiction Research Centre, Monash University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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What Is Making The Ringing In Your Ears Worse?
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Dr. Rachael Cook, an audiologist at Applied Hearing Solutions in Phoenix, Arizona, shares her professional insights into managing tinnitus.
If you’re unfamiliar with Tinnitus, it is an auditory condition characterized by a ringing, buzzing, or humming sound, and ffects nearly 10% of the population. We’ve written on Tinnitus, and how it can disrupt your life, in this article.
Key Triggers for Tinnitus
Several everyday habits can make your tinnitus louder. Caffeine and nicotine increase blood pressure, restricting blood flow to the cochlea and worsening tinnitus. Common medications, such as pain relievers, high-dose antibiotics, and antidepressants, can also exacerbate tinnitus, especially with higher or long-term dosages.
Impact of Diet and Sleep
Dietary choices significantly impact tinnitus. Alcohol and salt alter the fluid balance in the cochlea, increasing tinnitus perception. Alcohol changes blood flow patterns and neurotransmitter production, while high salt intake has similar effects. Poor sleep quality elevates stress levels, making it harder to ignore tinnitus signals. Addressing sleep disorders like sleep apnea and insomnia can help manage tinnitus symptoms.
Importance of Treating Hearing Loss
Untreated hearing loss worsens tinnitus. Nearly 90% of individuals with tinnitus have some hearing loss. Hearing aids can reduce tinnitus perception by restoring missing sounds and reducing the brain’s internal compensatory signals. Combining hearing aids with sound therapy is said to provide even greater relief.
Read more about hearing loss in our article on the topic.
Otherwise, for a great guide on managing tinnitus, we recommend watching Dr. Cook’s video:
Here’s hoping your ear’s aren’t ringing too much whilst watching the video!
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Beetroot vs Red Cabbage – Which is Healthier?
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Our Verdict
When comparing beetroot to red cabbage, we picked the red cabbage.
Why?
Both are great, and both have their strengths!
In terms of macros, beetroot has very slightly more protein, carbs, and fiber, but the margins of difference are very small in each case. However, in terms of glycemic index, red cabbage has the considerably lower glycemic index, of 32 (low) as opposed to beetroot’s GI of 64 (medium). On the strength of this GI difference, we call this category a win for red cabbage.
In the category of vitamins, beetroot has more of vitamin B9, while red cabbage has a lot more of vitamins A, B1, B2, B3, B6, C, E, K, and choline. By strength of numbers and also by having very large margins of difference on most of those, red cabbage is the clear winner here.
When it comes to minerals, beetroot has more copper, magnesium, manganese, phosphorus, and potassium, while red cabbage has more calcium (and about ⅓ of the sodium). By the numbers, this is a win for beetroot, though it’s worth noting that the margins of difference were small, i.e. red cabbage was right behind beetroot on each of those.
Adding up the sections makes for an overall red cabbage win, but as we say, beetroot is great too, especially when it comes to minerals!
As ever, enjoy either or both; diversity is good.
Want to learn more?
You might like to read:
No, beetroot isn’t vegetable Viagra. But here’s what it can do!
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The Spectrum of Hope – by Dr. Gayatri Devi
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We’ve written before about Dr. Devi’s work (See: “Alzheimer’s: The Bad News And The Good“) but she has plenty more to say than we could fit in an article.
The book is written for patients, family/carers, and clinicians—without getting deep into the science, which it is assumed clinicians will know. the general style of the book is pop-science, and it’s more about addressing the misconceptions around Alzheimer’s, rather than focusing on neurological features such as beta amyloid plaques and tau proteins and the like.
Dr. Devi explains a lot about the experience of Alzheimer’s—what to expect, or rather, what to know about in advance. Because, as she explains, there are a lot of different manifestations of Alzheimer’s that are all lumped under the same umbrella.
This means that a person could have negligible memory but perfect language and reasoning skills, or the other way around, or some other combination of symptoms showing up or not.
Which means that any plan for managing one’s Alzheimer’s needs to be adaptable and personalized, which is something Dr. Devi talks us through, too.
Bottom line: if you are a loved one has Alzheimer’s, or you just like to be prepared, this is a great book to prepare anybody for just that.
Click here to check out The Spectrum of Hope, and hold onto that hope!
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