Apple vs Pineapple – Which is Healthier?

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Our Verdict

When comparing apple to pineapple, we picked the pineapple.

Why?

An apple a day may keep the doctor away, but pineapples are heavier and armored and spiky and generally much more intimidating!

More seriously, apples are great but we say pineapples have the better nutritional and phytochemical properties overall:

In terms of macros, actually apples win this first round, albeit marginally; the two fruits are equal on carbs, while apple has a little more fiber and pineapple has a (very) little more protein. This makes the fiber content the deciding factor, so apples do win this one, even if by just 1g/100g difference.

When it comes to vitamins, however, apples have more of vitamins E and K, while pineapple has more of vitamins A, B1, B2, B3, B5, B6, B7, B9, C, and choline. The margins of difference are equally generous on both sides, so this is a clear and overwhelming win for pineapple (including 10x more vitamin C than apples, which are themselves considered a good source of vitamin C).

Looking at minerals, apples have slightly more phosphorus, and pineapple has a lot more calcium, copper, iron, magnesium, manganese, potassium, selenium, and zinc. Another easy win for pineapple.

In other considerations, pineapples are not only also higher in polyphenols, and also contain bromelain, a powerful anti-inflammatory group of enzymes that are unique to pineapple (you can read about it in the link below), so that’s another round in pineapples’ favor.

Adding up the sections makes for a clear overall win for pineapples, but by all means do enjoy either or both, as diversity is best!

Want to learn more?

You might like:

Bromelain vs Inflammation & Much More

Enjoy!

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  • Lonely? Here’s how to connect with old friends – and make new ones

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    Loneliness is quietly emerging as one of the most significant health issues in Australia, and it can affect people of all ages, backgrounds and life stages.

    Long-term survey data released last month showed the number of Australians who agree with the statement “I seem to have a lot of friends” has fallen noticeably since 2010.

    The way we feel about the quality and quantity of our relationships matters. Loneliness is a subjective experience: it’s the gap between the social relationships we desire, and our actual network.

    So, what can we do about it?

    Loneliness is often compounded by economic and social factors, which are not down to individuals to fix.

    But if you feel like your friendship circle has shrunk in recent years – and it bothers you – it might be time to refresh your approach. Here’s what you can do, and why it’s good for your health.

    Shannon Fagan/Getty

    How friends affect health

    There is a strong relationship between loneliness and psychological distress.

    In contrast, adult friendships – especially high quality ones that provide social support and companionship – can protect against mental health issues such as depression and anxiety.

    Friendships can also reduce how strongly the brain reacts to stress, shown to help protect people’s mental health after experiences of adversity.

    In fact, having friends and social connections has even been linked to physical health benefits such as lower blood pressure and a healthy BMI.

    What you can do

    As adults, we often find it harder to make friends than when we were kids.

    We’re busier. But many of us also find it harder to trust new people and may fear rejection.

    Illness, disability or reduced mobility – as well as financial stress – can also leave us more socially isolated.

    So what can we do about it?

    Get involved

    Activities based around a shared community can be a great way to meet people with similar interests. You could join a local running group, yoga class, choir or language meet-up, or try dining with strangers via websites such as Timeleft and The First Round. Many book clubs and craft groups meet in person or online.

    Volunteer

    This can be a way to meet new people of different ages and make friends. Volunteering increases opportunities for social interactions and can positively influence your wellbeing, sense of identity and belonging. There are many ways you can volunteer without leaving the house.

    Put in the time

    Researchers in the United States have tried to quantify how long it takes to build a friendship, estimating it takes roughly 50 hours of shared contact to move from acquaintances to friends.

    Most of us also know when we don’t spend quality time with a friend we may fall out of touch – even when we haven’t fallen out.

    You can start by setting aside ten minutes a day to focus on nurturing your friendships or rekindling old ones. It can be something small: sending a text, forwarding a funny video, sending a voice memo or giving someone a quick call.

    Be prepared to be vulnerable

    Listening and sharing personal parts of your life can help strengthen your bond, and move you from talking about what you do to also talking about how you feel.

    It’s a good idea to start slow, and gradually build emotional intimacy. Be attentive if someone shares something personal and follow up with questions to show you care. You might find yourself sharing similar experiences.

    Take the leap and reach out

    Research shows people are surprisingly hesitant to reach out to old friends. But they tend to overestimate the awkwardness of getting in touch, and underestimate the positive feelings it generates – both for them and the other person.

    Most would prefer the other person initiate contact. So take the leap, and next time something reminds you of that person – a place, a song, a photo – send them a message. Or just try a simple: “Hi, how are you? It’s been a while since we’ve last spoken and you crossed my mind.”

    Remember – not everyone has to be a ‘best friend’

    While close friendships are important, don’t forget that day-to-day social interactions can also help us feel less lonely.

    This might mean a quick chat with a neighbour, or greeting the regular barista at the local coffee shop.

    Evidence shows these “microconnections” are also important for boosting mood and a sense of belonging, and even provide support when we’re struggling.

    So, if loneliness feels overwhelming, and trying to make new friends feels too big, it can help to start small and be open to unexpected connections.

    Loneliness is a normal, natural emotion, and we don’t need to feel ashamed of it. But it sends an important message: we need connection.

    Anastasia Hronis, Clinical Psychologist, Lecturer and Research Supervisor, Graduate School of Health, University of Technology Sydney

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

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  • What Harm Can One Sleepless Night Do?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We’ll not bury the lede: a study found that just one night of 24-hour sleep deprivation can alter immune cell profiles in young, lean, healthy people to resemble those of people with obesity and chronic inflammation.

    Chronic inflammation, in turn, causes very many other chronic diseases, and worsens most of the ones it doesn’t outright cause.

    The reason this happens is because in principle, inflammation is supposed to be good for us—it’s our body’s defenses coming to the rescue. However, if we imagine our immune cells as firefighters, then compare:

    • A team of firefighters who are in great shape and ready to deploy at a moment’s notice, are mostly allowed to rest, sometimes get training, and get called out to a fire from time time, just enough to keep them on their toes. Today, something in your house caught fire, and they showed up in 5 minutes and put it out safely.
    • A team of firefighters who have been pulling 24-hour shifts every day for the past 20 years, getting called out constantly for lost cats, burned toast, wrong numbers, the neighbor’s music, a broken fridge, and even the occasional fire. Today, your printer got jammed so they broke down your door and also your windows just for good measure, and blasted your general desk area with a fire hose, which did not resolve the problem but now your computer itself is broken.

    Which team would you rather have?

    The former team is a healthy immune system; the latter is the immune system of someone with chronic inflammation.

    But if it’s one night, it’s not chronic, right?

    Contingently true. However, the problem is that because the immune profile was made to be like the bad team we described (imagine that chaos in your house, now remember that for this metaphor, it’s your body that that’s happening to), the immediate strong negative health impact will already have knock-on effects, which in turn make it more likely that you’ll struggle to get your sleep back on track quickly.

    For example, the next night you may oversleep “to compensate”, but then the following day your sleep schedule is now slid back considerably; one thing leads to another, and a month later you’re thinking “I really must sort my sleep out”.

    See also: How Regularity Of Sleep Can Be Even More Important Than Duration ← A recent, large (n=72,269) 8-year prospective* observational study of adults aged 40-79 found a strong association between irregular sleep and major cardiovascular events, to such an extent that it was worse than undersleeping.

    *this means they started the study at a given point, and measured what happened for the next eight years—as opposed to a retrospective study, which would look at what had happened during the previous 8 years.

    What about sleep fragmentation?

    In other words: getting sleep, but heavily disrupted sleep.

    The answer is: basically the same deal as with missed sleep.

    Specifically, elevated proinflammatory cytokines (in this context, that’s bad) and an increase in nonclassical monocytes—as are typically seen in people with obesity and chronic inflammation.

    Remember: these were young, lean, healthy participants going into the study, who signed up for a controlled sleep deprivation experiment.

    This is important, because the unhealthy inflammatory profile means that people with such are a lot more likely to develop diabetes, heart disease, Alzheimer’s, and many more things besides. And, famously, most people in the industrialized world are not sleeping that well.

    Even amongst 10almonds readers, a health-conscious demographic by nature, 62% of 10almonds readers do not regularly get the prescribed 7–9 hours sleep (i.e. they get under 7 hours).

    You can see the data on this one, here: Why You Probably Need More Sleep ← yes, including if you are in the older age range; we bust that myth in the article too!*

    *Unless you have a (rare!) mutated ADRB1 gene, which reduces that. But we also cover that in the article, and how to know whether you have it.

    With regard to “most people in the industrialized world are not sleeping that well”, this means that most people in the industrialized world are subject to an unseen epidemic of sleep-deprivation-induced inflammation that is creating vulnerability to many other diseases. In short, the lifestyle of the industrialized world (especially: having to work certain hours) is making most of the working population sick.

    Dr. Fatema Al-Rashed, lead researcher, concluded:

    ❝In the long term, we aim for this research to drive policies and strategies that recognize the critical role of sleep in public health.

    We envision workplace reforms and educational campaigns promoting better sleep practices, particularly for populations at risk of sleep disruption due to technological and occupational demands.

    Ultimately, this could help mitigate the burden of inflammatory diseases like obesity, diabetes, and cardiovascular diseases.❞

    You can read the paper in full here: Impact of sleep deprivation on monocyte subclasses and function

    What can we do about it?

    With regard to sleep, we’ve written so much about this, but here are three key articles that contain a lot of valuable information:

    …and with regard to inflammation, a good concise overview of how to dial it down is:

    How To Prevent Or Reduce Inflammation

    Take care!

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  • Strong Woman Era – by Saffron Hooton

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The premise here is to embrace strength without compromising femininity, and as such, the author gives a simple guide to strength training, along with assorted energizing pep-talks along the way.

    It’s a short read, about 150 pages if we count only the book content itself, and that’s with large print, easy-reading line spacing, generous margins, and a lot of artwork.

    On which note, the artwork really is that: artwork; even for the exercises, it’s not actually particularly informational, and adds only a very general idea of what one point in the exercise might look like. Which is unfortunate, because the explanations can also be a little unclear in places.

    The style is upbeat and motivational with a sort of 90s girl-power feel to it. There’s no hard science, claims are made without sources (reasonable claims, but still, we’d rather have seen sources), and certainly nothing is complicated. In fact, some parts could probably have stood to be a bit more complicated—in other words, some things were perhaps oversimplified a little where a more comprehensive treatment might have been helpful.

    Bottom line: this is a very aesthetically pleasing book; it’ll look great on your shelf and can be quite nice to flip through. At 8oz, it can be used as a paperweight, but not a doorstop.

    Click here to check out Strong Woman Era, and brighten up your bookshelf!

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  • Are chemicals to blame for cancer in young people? Here’s what the evidence says

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Cancer is traditionally known as a disease affecting mostly older people.

    But some worrying trends show cancer rates in younger people aged under 50 are on the rise.

    This week’s ABC 4 Corners suggest chemicals, including plastics, may play a role in rising rates of these early-onset cancers.

    So what does the evidence say is causing this increase? And what can we do about it?

    Why does cancer mostly affect older people?

    Each cell in your body contains a copy of your DNA – the instructions needed to keep that cell functioning properly.

    However, DNA can be damaged or “mutated” in such a way that a cell will no longer do the job it’s supposed to.

    Some mutations will allow a cell to make too many copies of itself and grow out of control. Others can protect it from dying. And others still allow it to move around and travel to other organs where it doesn’t belong.

    Accumulating too many of these DNA mutations can lead to cancer.

    Every time a new cell is made in our body, a copy of our DNA is made too. Sometimes, due to random chance, mistakes occur which introduce genetic mutations.

    Think of it like making a photocopy of a photocopy, and so on. Each copy will be slightly different than the original.

    Most DNA mutations are harmless.

    But your cells are making billions of new copies of themselves each day. So the older you get, the more DNA copies you will have made during your lifetime, and the more likely you are to have dangerous mistakes in those copies.

    As we get older, our bodies aren’t as good at recognising and removing cells with dangerous mutations. That’s why cancer is much more common in older people.

    What’s causing cancer in younger people?

    One of the reasons increased cancer rates in younger people is so worrying is it means there are likely environmental factors involved we don’t yet know about.

    Environmental factors are anything outside of our bodies: things such as chemicals, viruses and bacteria, the amount we exercise, and the foods we eat.

    Many of these environmental factors can increase the likelihood of DNA copying mistakes, or even directly damage our DNA, increasing our risk of cancer.

    One well-known example is ultraviolet (UV) radiation from the sun, which can lead to skin cancer. Another is smoking, which can lead to lung cancer.

    Fortunately, public awareness campaigns about the dangers of sun exposure, and reduced rates of people smoking cigarettes, have led to falling numbers of skin and lung cancer cases in Australians under 50 over the past 30 years.

    But other types of cancer – including cancers of the liver, pancreas, prostate, breast and kidney – are increasing in young people in Australia. The trend is global, particularly among richer, western countries.

    What role do chemicals play?

    Researchers are working to understand the causes of these increases. Currently, chemicals are in the spotlight as an environmental factor of particular interest.

    We’re exposed to more chemicals in the modern day than many of our ancestors were – things such as air pollution, food additives, plastics and many more.

    Alcohol and cigarette smoke aside, most chemicals that are definitively linked to cancer are not ones most people would regularly encounter, as they’re restricted to spaces such as industry.

    One of the main chemicals of concern are plastics, which are ubiquitous: almost everyone encounters them, every day.

    Experts agree plastics represent an overall massive general risk to human health and the environment.

    But there are so many thousands and thousands of plastics, it’s hard to point fingers at specific ones causing specific problems, including cancers.

    Studies using animals can give strong evidence one way or another. But in humans who are exposed to thousands of different environmental factors every day, it’s difficult to definitively state “risk factor X contributes to cancer Y”.

    So, it’s not possible to point to a single “smoking gun” in the case of the increasing early-onset cancer rates.

    Let’s use colorectal cancer (also called bowel cancer) as an example to illustrate the issue.

    Why are young people getting bowel cancer?

    In older people, bowel cancer rates are actually falling. This is thought to be in part due to improved testing and screening helping to catch and destroy dangerous cells before they actually become cancer.

    But early-onset bowel cancer rates are rising.

    Some people speculate this may be due to increased exposure to plastics, as the digestive system is exposed to these through the food we eat. This includes things such as nano- or micro-plastics, or chemicals leaching out of the plastics into foods, such as PFAS (per- and poly-fluoroalkyl substances).

    But there are other potential culprits, such as diet and lifestyle, with obesity and alcohol intake correlating with increased cancer rates.

    Bacteria may also play a role: the types of bacteria found in your microbiome are thought to contribute to bowel cancer risk. Even exposure to certain bacterial toxins has been linked to bowel cancer risk.

    How can you reduce your risk of cancer?

    While there is no definitive evidence linking chemicals to increased cancer risk in young people, this is an area of intense ongoing research. Reducing your use of and exposure to plastics and chemicals where possible is still probably a healthy thing to do.

    On top of that, you can reduce your overall cancer risk through regular exercise and maintaining a healthy, balanced diet.

    If you have any concerns, and particularly if you have a family history of cancer, consult your doctor.

    Sarah Diepstraten, Senior Research Officer, Blood Cells and Blood Cancer Division, WEHI (Walter and Eliza Hall Institute of Medical Research) and John (Eddie) La Marca, Senior Research Officer, Blood Cells and Blood Cancer, WEHI (Walter and Eliza Hall Institute of Medical Research)

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

    Don’t Forget…

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  • Rebounding Into The Best Of Health

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    “Trampoline” is a brand-name that’s been popularized as a generic name, and “rebounding”, the name used in this video, is the same thing as “trampolining”. With that in mind, let us bounce swiftly onwards:

    Surprising benefits

    It’s easy to think “isn’t that cheating?” to the point that such “cheating” could be useless, since surely the device is doing most of the work?

    The thing is, while indeed it’s doing a lot of the work for you, your muscles are still doing a lot—mostly stabilization work, which is of course a critical thing for our muscles to be able to do. While it’s rare that we need to do a somersault in everyday life, it’s common that we have to keep ourselves from falling over, after all.

    It also represents a kind of gentle resistance exercise, and as such, improves bone density—something first discovered during NASA research for astronauts. Other related benefits pertain to the body’s ability to deal with acceleration and deceleration; it also benefits the lymphatic system, which unlike the blood’s circulatory system, has no pump of its own. Rebounding does also benefit the cardiovascular system, though, as now the heart gets confused (in the healthy way, a little like it gets confused with high-intensity interval training).

    Those are the main evidence-based benefits; anecdotally (but credibly, since these things can be said of most exercise) it’s also claimed that it benefits posture, improves sleep and mood, promotes weight loss and better digestion, reduces bloating, improves skin (the latter being due to improved circulation), and alleviates arthritis (most moderate exercise improves immune response, and thus reduces chronic inflammation, so again, this is reasonable, even if anecdotal).

    For more details on all of these and more, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Take care!

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  • 3-Minute Tongue Decompression Technique For Better Breathing & Brain Health

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The tongue is a much larger muscle than most people think about most of the time, because we only see the top part.

    However, this means that what the tongue does can have a big effect on many nearby things, ranging from breathing to neck tension and more.

    Here’s how to ensure it doesn’t work against you:

    Don’t get tongue-tied

    This technique is designed to release tension in the tongue and surrounding tissues to support lymphatic drainage, blood flow, and tongue mobility.

    Here’s the step-by step process:

    1. Wash your hands thoroughly, and trim your nails if necessary
    2. Sit upright, relax your jaw, and breathe through your nose if possible
    3. Slide your third and fourth fingers of both hands inside your mouth and rest them on your inner gums below your teeth
    4. Curl your fingertips slightly so the pads contact the soft floor of your mouth beneath your tongue
    5. Draw your hands away from each other to broaden your jaw while lightly pressing your fingertips downward into the soft tissue
    6. Inhale for four counts and exhale for six counts, keeping your shoulders relaxed
    7. Lift the whole top surface of the tongue (not just the tip*) to the roof of your mouth to “suction,” then release and repeat in a steady pulse
    8. Keep the outward traction, downward pressure, and tongue pulsing continuously for about three minutes
    9. As the tissue softens, sink your fingertips a little deeper while staying pain free
    10. Lightly re-moisten your fingertips with your tongue if needed and slide them out gently rather than pulling straight out

    *if you do it with just the tip, this will be worse than useless and will actually have the opposite effect; sounds strange, but it has to do with what the rest of the muscle is doing to position the tongue, and the internal force that results being in the wrong direction

    For more on all of this plus a visual demonstration, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    The Exercises That Can Fix Sinus Problems (And More)

    Take care!

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