
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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Just One Thing – by Dr. Michael Mosley
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This is a collection of easy-to-implement changes that have good science behind them to show how they can benefit us. Some things are obvious (e.g: drink water); others, less so (e.g: sing, to reduce inflammation).
The book is divided thematically into times of the day, though in many cases it’s not a hard rule that a thing needs to be done at a certain time. Others are, like a cold shower in the morning and hot bath before bed—you might not want to switch those around!
The style is very pop-science, and does not have in-line citations for claims, but it does have a bibliography in the bag organized by each “one thing”, e.g. it might say “get some houseplants” and then list a number of references supporting that, with links to the studies showing how that helps. For those with the paper version, don’t worry, you can copy the URL from the book into your browser and see it that way. In any case, there are 2–6 scientific references for each claim, which is very respectable for a pop-sci book.
Bottom line: if you’re looking for evidence-based “one little thing” changes that can make a big difference, this book has lots!
Click here to check out Just One Thing, and improve your life!
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The “Love Drug”
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Get PEA-Brained!
Today we’ll be looking at phenylethylamine, or PEA, to its friends.
Not to be mistaken for the related amino acid phenylalanine! Both ultimately have effects on the dopaminergic system, but the process and benefits are mostly quite different.
We thought we’d do this one in the week of Valentine’s Day, because of its popular association with love:
❝Phenylethylamine (PEA), an amphetamine-like substance that has been alluringly labeled the “chemical of love,” makes the best case for the love-chocolate connection since it has been shown that people in love may actually have higher levels of PEA in their brain, as surmised from the fact that their urine is richer in a metabolite of this compound. In other words, people thrashing around in the throes of love pee differently from others.❞
Source: Office for Science and Society | The Chemical of Love
What is it?
It’s an amino acid. Because we are mammals, we can synthesize it inside our bodies, so it’s not considered an “essential amino acid”, i.e. one that we need to get from our diet. It is found in some foods, though, including:
- Other animals, especially other mammals
- Various beans, legumes, nuts, seeds. In particular almonds, soybeans, lentils, and chickpeas score highly
- Fermented foods
- Chocolate (popular lore holds this to be a good source of PEA; science finds it to be a fair option, but not in the same ballpark as the other items)
Fun fact: the reason Marvel’s Venom has a penchant for eating humans and chocolate is (according to the comics) because phenylethylamine is an essential amino acid for it.
What does it do for us?
It’s a Central Nervous System (CNS) stimulant, and also helps us synthesize critical neurotransmitters such as dopamine, norepinephrine (adrenaline) and serotonin:
It works similarly, but not identically, to amphetamines:
Is it safe?
We normally do this after the benefits, but “it works similarly to amphetamines” may raise an eyebrow or two, so let’s do it here:
- It is recommended to take no more than 500mg/day, with 100mg–500mg being typical doses
- It is not recommended to take it at all if you have, or have a predisposition to, any kind of psychotic disorder (especially schizophrenia, or bipolar disorder wherein you sometimes experience mania)
- This isn’t a risk for most people, but if you fall into the above category, the elevated dopamine levels could nudge you into a psychotic/manic episode that you probably don’t want.
See for example: Does phenylethylamine cause schizophrenia?
There are other contraindications too, so speak with your doctor/pharmacist before trying it.
On the other hand, if you are considering ADHD medication, then phenylethylamine could be a safer thing to try first, to see if it helps, before going to the heavy guns of actual amphetamines (as are commonly prescribed for ADHD). Same goes for depression and antidepressants.
What can I expect from PEA?
More dopamine, norepinephrine, and serotonin. Mostly the former two. Which means, you can expect stimulation.
For focus and attention, it’s so effective that it has been suggested (as we mentioned above) as a safer alternative to ADHD meds:
β-phenylethylamine, a small molecule with a large impact
…and may give similar benefits to people without ADHD, namely improved focus, attention, and mental stamina:
It also improves mood:
❝Phenylethylamine (PEA), an endogenous neuroamine, increases attention and activity in animals and has been shown to relieve depression in 60% of depressed patients. It has been proposed that PEA deficit may be the cause of a common form of depressive illness.
Effective dosage did not change with time. There were no apparent side effects. PEA produces sustained relief of depression in a significant number of patients, including some unresponsive to the standard treatments. PEA improves mood as rapidly as amphetamine but does not produce tolerance.❞
Source: Sustained antidepressant effect of PEA replacement
Where can I get it?
We don’t sell it, but here is an example product on Amazon for your convenience 😎
Enjoy!
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Full Body Stretches (Without Getting On The Floor)
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When it comes to exercise, do you love getting down on the floor? No?
If you don’t, then mobility coach Alisa Zuravskaja has just the thing for you:
Stick to this
This routine uses a dowel rod (or broomstick) to unlock your hips, spine, and shoulders. We’ll be doing warm-up, mobility, and active stretching. Here’s what it looks like, step-by-step:
- Warm up:
- Hold the dowel overhead and lower it to meet your lifted knee, alternating sides.
- Put the dowel across your upper back, and rotate your torso from side to side with your hips facing forwards.
- With the dowel behind you, make controlled torso circles forwards and backwards to loosen your mid-back.
- If you take your time and prioritize good form, you should feel the difference (in a good way!) before proceeding to the exercises below.
- Good morning: with the dowel behind your head, hinge forwards from your hips while keeping your spine long and chest open, then return upright.
- Hamstring sweep: with a wide stance and soft knees, hinge at your hips and sweep your chest in a smooth arc from one side to the other, stretching your hamstrings and engaging your core.
- Shoulder mobility: hold the dowel in one hand and rotate it behind your back to the other hand, passing it around your body slowly and with good, steady control.
- Wrist stretch: hold the dowel in front with both hands; twist your wrists one way, then the other, feeling the stretch through your wrists, shoulders, and arms.
- Lateral squat & twist: hold the dowel at hip level, shift into a side squat, twist your torso towards your bent leg, lean forwards slightly, and reach the dowel towards the floor.
- Forward fold: with the dowel behind your back, hinge forwards from your hips, fold your torso towards the floor as your arms lift up and over your head, then return to standing.
- Side bends: with one end of the dowel on the floor, and the other arm overhead reaching to the side, bend through your torso to stretch your the side of your body.
- Spine rotation (lift and twist): hold the dowel in front with wide arms, lift one arm and rotate your torso towards that side, stretching your shoulder, chest, and upper back.
- Spine rotation (parallel hold): with the dowel held straight at hip level, lift it to shoulder height as you rotate your torso to one side, keeping the dowel parallel to the floor, then return to center.
- Hips, glutes & balance: using the dowel for support, lift your knee, hinge forwards from your hips, extend your back leg while lowering your chest, then return to the start to do the other side.
- Hip abduction & curtsy lunge: using the dowel for balance again, lift your leg out to the side, then step it diagonally behind you into a curtsy lunge, returning to standing before repeating.
- Sumo squat: with a wide stance with toes slightly out, hold the dowel and lift your arms parallel to the floor, lowering into a squat while keeping your chest tall, stretching and strengthening your inner thighs and groin as you do.
- Full body stretch: with the dowel overhead and your arms straight, reach upwards as you inhale, then exhale as you fold forwards, relaxing your back; repeat with gentle side-to-side swaying.
For more detail plus visual demonstrations that make it much easier than it might sound, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
3 Standing Abs Exercises You’ll Actually Feel Tomorrow
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Feel-Good Productivity – by Dr. Ali Abdaal
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“Rise and grind” is not a sustainable way to live. Yet for most of us, there are things we do have to do every day that we don’t necessarily do for fun. So, how to be productive with those things, and not feel like we are constantly compromising and sacrificing our time on this earth for some intrinsically trivial but extrinsically required activity that’ll be forgotten tomorrow?
And most of us do also have dreams and ambitions (and if you don’t, then what were they before life snatched them away from you?), things to work towards. So there is “carrot” for us as well as “stick”. But how to break the cycle and get more carrot and less stick, while being more productive than before?
Dr. Abdaal frames this principally in terms of neurology first, psychology next.
That when we are bored, we simply do not have the neurochemicals required to work well anyway, so addressing that first needs to be a priority. He lays out many ways of doing this, gives lots of practical tips, and brings attention to the ways it’s easy to go wrong (and how to fix those too).
The writing style isdeceptively relaxed and casual, leading the reader smoothly into understanding of each topic before moving on.
Bottom line: if you want to get more done while feeling better about it (not a tired wreck), then this is the book for you!
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Tremors, seizures and paralysis: this brain disorder is more common than multiple sclerosis – but often goes undiagnosed
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Imagine suddenly losing the ability to move a limb, walk or speak. You would probably recognise this as a medical emergency and get to hospital.
Now imagine the doctors at the hospital run some tests and then say, “Good news! All your tests were normal, clear scans, and nothing is wrong. You can go home!” Yet, you are still experiencing very real and disabling symptoms.
Unfortunately, this is the experience of many people with functional neurological disorder. Even worse, some are blamed and reprimanded for exaggerating or faking their symptoms.
So, what is this disorder, and why is it so challenging to recognise and treat?
Kateryna Kon/Shutterstock What is functional neurological disorder?
Neurological disorders are conditions that affect how the nervous system works. The nervous system sends and receives messages between the brain and other parts of your body to regulate a wide range of functions, such as movement, speaking, vision, thinking and digestion.
To the untrained eye, functional neurological disorder can resemble other conditions such as stroke, multiple sclerosis or epilepsy.
But, unlike these conditions, functional neurological symptoms aren’t due to damage or a disease process affecting the nervous system. This means the disorder doesn’t appear on routine brain imaging and other tests.
Functional symptoms are, instead, due to dysfunction in the processing of information between several brain networks. Simply put, it’s a problem of the brain’s software, not the hardware.
What are the symptoms?
Functional neurological disorder can produce a kaleidoscope of diverse and changing symptoms. This often adds to confusion for patients and make diagnosis more challenging.
Symptoms may include paralysis or abnormal movements such as tremors, jerks and tics. This often leads to difficulty walking or coordinating movements.
Sensory symptoms may involve numbness, tingling or loss of vision.
Dissociative symptoms, such as functional seizures and blackouts, are also common.
Some people experience cognitive symptoms including brain fog or problems finding the right words. Fatigue and chronic pain frequently coexist with these symptoms.
These symptoms can be severe and distressing and, without treatment, can persist for years. For example, some people with functional neurological disorder cannot walk and must use a wheelchair for decades.
Diagnosis involves identifying established diagnostic signs and ensuring no other diagnoses are missed. This process is best carried out by an experienced neurologist or neuropsychiatrist.
Functional neurological disorder can affect movement and some people may be unable to walk. Fit Ztudio/Shutterstock How common is it?
Functional neurological disorder is one of the most common medical conditions seen in emergency care and in outpatient neurology clinics.
It affects around 10–22 people per 100,000 per year. This makes it more common than multiple sclerosis.
Despite this, it is often under-recognised and misunderstood by health-care professionals. This leads to delays in diagnosis and treatment.
This lack of awareness also contributes to the perception that it’s rare, when it’s actually common among neurological disorders.
Who does functional neurological disorder affect?
This condition can affect anyone, although it is more common in women and younger people. Around two thirds of patients are female, but this gender disparity reduces with age.
Understanding of the disorder has developed significantly over the past few decades, but there’s still more to learn. Several biological, psychological, and social factors can predispose people.
Genetics, traumatic life experiences, anxiety and depression can increase the risk. Stressful life events, illness, or physical injuries can trigger or worsen existing symptoms.
But not everyone with the disorder has experienced significant trauma or stress.
How is it treated?
If left untreated, about half the people with this condition will remain the same or their symptoms will worsen. However, with the help of experienced clinicians, many people can make rapid recoveries when treatment starts early.
There are no specific medications for functional neurological disorder but personalised rehabilitation guided by experienced clinicians is recommended.
Some people may need a team of multidisciplinary clinicians that may include physiotherapists, occupational therapists, speech therapists, psychologists and doctors.
People also need accurate information about their condition, because understanding and beliefs about the disorder play an important role in recovery. Accurate information helps patients to develop more realistic expectations, reduces anxiety and can empower people to be more active in their recovery.
Treating common co-existing conditions, such as anxiety or depression, can also be helpful.
Symptoms can include headaches and brain fog. PeopleImages.com – Yuri A/Shutterstock A dark history
The origins of the disorder are deeply rooted in the sexist history of its pre-scientific ancestor – hysteria. The legacy of hysteria has cast a long shadow, contributing to a misogynistic bias in perception and treatment. This historical context has led to ongoing stigma, where symptoms were often labelled as psychological and not warranting treatment.
Women with functional symptoms often face scepticism and dismissal. In some cases, significant harm occurs through stigmatisation, inadequate care and poor management. Modern medicine has attempted to address these biases by recognising functional neurological disorder as a legitimate condition.
A lack of education for medical professionals likely contributes to stigma. Many clinicians report low confidence and knowledge about their ability to manage the disorder.
A bright future?
Fortunately, awareness, research and interest has grown over the past decade. Many treatment approaches are being trialled, including specialist physiotherapy, psychological therapies and non-invasive brain stimulation.
Patient-led organisations and support networks are making headway advocating for improvements in health systems, research and education. The goal is to unite patients, their families, clinicians, and researchers to advance a new standard of care across the world.
Benjamin Scrivener, PhD Candidate, Faculty of Medical and Health Sciences, University of Auckland, Waipapa Taumata Rau
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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The Stress Prescription (Against Aging!)
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The Stress Prescription (Against Aging!)
This is Dr. Elissa Epel, whose work has for the past 20 years specialized in the effect of stress on aging. She’s led groundbreaking research on cortisol, telomeres, and telomerase, all in the context of aging, especially in women, as well as the relationship between stress and weight gain. She was elected member of the National Academy of Medicine for her work on stress pathways, and has been recognized as a key “Influencer in Aging” by the Alliance for Aging Research.
Indeed, she’s also been named in the top 0.1% of researchers globally, in terms of publication impact.
What’s that about stress and aging?
In her words,
❝Women with the highest levels of perceived stress have telomeres shorter on average by the equivalent of at least one decade of additional aging compared to low stress women❞
Source: Accelerated telomere shortening in response to life stress
We say “in her words”, as she is the top-listed author on this paper—an honour reserved for the lead researcher of any given study/paper.
However, we’d be remiss not to note that the second-listed author is Nobel Prize Laureate Dr. Elizabeth Blackburn. What a team! Maybe we’ll do a spotlight feature on Dr. Blackburn’s work one of these days, but for now, back to Dr. Epel…
What does she want us to do about it?
She has the following advice for us:
Let go of what we can’t control
This one is simple enough, and can be as simple as learning how to set anxiety aside, and taking up the practice of radical acceptance of what we cannot control.
Be challenged, not afraid
This is about eustress, and being the lion, not the gazelle. Dr. Epel uses the example of how when lions are hunting gazelles, both are stressed, but both are feeling the physiological effects of that stress in terms of the augmentation to their immediate abilities, but only one of them is suffering by it.
We’ll let her explain how to leverage this:
TED ideas | Here’s how you can handle stress like a lion, not a gazelle | Dr. Elissa Epel
Build resilience through controlled discomfort
Don’t worry, you don’t have to get chased by lions. A cold shower will do it! This is about making use of hormesis, the body’s ability to build resilience to stressors by small doses of controlled cortisol release—as for example when one undergoes thermal shock, which sounds drastic, but for most people, a cold shower (or even an ice bath) is safe enough.
You can read more about this here:
A Cold Shower A Day Keeps The Doctor Away
Connect with nature
You don’t have to hug a tree, but you do have get to a natural (or at least, natural-seeming) environment once in a while. Simply put, we did not evolve to be in the urban or even suburban settings where most of us spend most of our time. Getting to be around greenery with at least some kind of regularity is hugely beneficial. It doesn’t have to be a national park; a nice garden or local park can suffice, and potted plants at home are better than nothing. Even spending time in virtual reality “nature” is an option:
(you can see an example there, of the kind of scenery this study used)
Breathe deeply, and rest deeply
Mindful breathing, and good quality sleep, are very strongly evidence-based approaches to reduce stress, for example:
Practice gratitude to build optimism
Optimism has a huge positive impact on health outcomes, even when other factors (including socioeconomic factors, pre-existing conditions, and general reasons for one person to be more optimistic than another) are controlled for.
Read: Optimism and Cause-Specific Mortality: A Prospective Cohort Study
There are various ways to increase optimism, and practising gratitude is one of them—but that doesn’t necessarily mean abandoning realism, either:
How To Practise (Non-Toxic) Positivity
There are other ways too, though, and Dr. Epel discusses some with her friend and colleague, Dr. Elizabeth Blackburn, here:
Want to learn more from Dr. Epel?
We reviewed one of her books, The Telomere Effect, previously. It’s about what we can do to lengthen our telomeres (a key factor in health aging; effectively, being biologically younger). You also might enjoy her newer book, The Stress Prescription, as well as her blog.
Enjoy!
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