Apples vs Dates – Which is Healthier?

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Our Verdict

When comparing apples to dates, we picked the dates.

Why?

Both have their strengths, but ultimatley, it wasn’t close:

In terms of macros, dates have more fiber and carbs, for an approximately equal glycemic index. Thus, we say dates win this category as the more nutritionally dense option.

In the category of vitamins, apples have more of vitamins A, C, and E, while dates have more of vitamins B1, B2, B3, B5, B6, B7, B9, K, and choline. A clear win for dates.

When it comes to minerals, it’s even more one-sided: apples are not richer in any minerals, while dates have a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. An overwhelming win for dates.

Of course, enjoy either or both (diversity is good), but if you want the most nutrients per bite, it’s dates.

Want to learn more?

You might like to read:

From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?

Enjoy!

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  • Why 7 Hours Sleep Is Not Enough

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    How Sleep-Deprived Are You, Really?

    This is Dr. Matthew Walker. He’s a neuroscientist and sleep specialist, and is the Director of the Center for Human Sleep Science at UC Berkeley’s Department of Psychology. He’s also the author of the international bestseller “Why We Sleep”.

    What does he want us to know?

    Sleep deprivation is more serious than many people think it is. After about 16 hours without sleep, the brain begins to fail, and needs more than 7 hours of sleep to “reset” cognitive performance.

    Note: note “seven or more”, but “more than seven”.

    After ten days with only 7 hours sleep (per day), Dr. Walker points out, the brain is as dysfunctional as it would be after going without sleep for 24 hours.

    Here’s the study that sparked a lot of Dr. Walker’s work:

    The Cumulative Cost of Additional Wakefulness: Dose-Response Effects on Neurobehavioral Functions and Sleep Physiology From Chronic Sleep Restriction and Total Sleep Deprivation

    Importantly, in Dr. Walker’s own words:

    Three full nights of recovery sleep (i.e., more nights than a weekend) are insufficient to restore performance back to normal levels after a week of short sleeping❞

    ~ Dr. Matthew Walker

    See also: Why You Probably Need More Sleep

    Furthermore: the sleep-deprived mind is unaware of how sleep-deprived it is.

    You know how a drunk person thinks they can drive safely? It’s like that.

    You do not know how sleep-deprived you are, when you are sleep-deprived!

    For example:

    ❝(60.7%) did not signal sleepiness before a sleep fragment occurred in at least one of the four MWT trials❞

    Source: Sleepiness is not always perceived before falling asleep in healthy, sleep-deprived subjects

    Sleep efficiency matters

    With regard to the 7–9 hours band for optimal health, Dr. Walker points out that the sleep we’re getting is not always the sleep we think we’re getting:

    ❝Assuming you have a healthy sleep efficiency (85%), to sleep 9 hours in terms of duration (i.e. to be a long-sleeper), you would need to be consistently in bed for 10 hours and 36 minutes a night. ❞

    ~ Dr. Matthew Walker

    At the bottom end of that, by the way, doing the same math: to get only the insufficient 7 hours sleep discussed earlier, a with a healthy 85% sleep efficiency, you’d need to be in bed for 8 hours and 14 minutes per night.

    The unfortunate implication of this: if you are consistently in bed for 8 hours and 14 minutes (or under) per night, you are not getting enough sleep.

    “But what if my sleep efficiency is higher than 85%?”

    It shouldn’t be.If your sleep efficiency is higher than 85%, you are sleep-deprived and your body is having to enforce things.

    Want to know what your sleep efficiency is?

    We recommend knowing this, by the way, so you might want to check out:

    Head-To-Head Comparison of Google and Apple’s Top Sleep-Monitoring Apps

    (they will monitor your sleep and tell you your sleep efficiency, amongst other things)

    Want to know more?

    You might like his book:

    Why We Sleep: Unlocking the Power of Sleep and Dreams

    …and/or his podcast:

    The Matt Walker Podcast

    …and for those who like videos, here’s his (very informative) TED talk:

    !

    Prefer text? Click here to read the transcript

    Want to watch it, but not right now? Bookmark it for later

    Enjoy!

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  • The Vagina Bible – by Dr. Jen Gunter

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    The vagina is mysterious to most men, and honestly, also to a lot of women. School education on this is minimal, if even extant, and as an adult, everyone’s expected to “just know” stuff. However, here in reality, that isn’t how knowledge works.

    To remedy this, gynecologist Dr. Jen Gunter takes 432 pages to give us the low-down and the ins-and-outs of this remarkable organ that affects, and is affected by, a lot of the rest of our health.

    (On which note, if you think you already know it, ask yourself: could you write 432 pages about it? If not, you’ll probably still learn some things from this book)

    Stylistically, this book is more of a textbook in presentation, but the writing is still very much easy-reading. The focus is mostly on anatomy and physiology, though she does give due attention to relevant healthcare options; what’s good, what’s bad, and what’s just plain unnecessary. In such cases, she always has plenty of science to hand; it’s never just “one woman’s opinion”.

    If the book has a downside, it’s that (based on other reviews) it seems to upset some readers with unwelcome truths, but that’s more in the vein of “she’s right, of course, but I didn’t like reading it”.

    Bottom line: if you have a vagina, or spend any amount of time in close proximity to one, then this is a great book for you.

    Click here to check out The Vagina Bible, and upgrade your knowledge!

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  • Mediterranean Diet… In A Pill?

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    Does It Come In A Pill?

    For any as yet unfamiliar with the Mediterranean diet, you may be wondering what it involves, beyond a general expectation that it’s a diet popularly enjoyed in the Mediterranean. What image comes to mind?

    We’re willing to bet that tomatoes feature (great source of lycopene, by the way, and if you’re not getting lycopene, you’re missing out), but what else?

    • Salads, perhaps? Vegetables, olives? Olive oil, yea or nay?
    • Bread? Pasta? Prosciutto, salami? Cheese?
    • Pizza but only if it’s Romana style, not Chicago?
    • Pan-seared liver, with some fava beans and a nice Chianti?

    In fact, the Mediterranean diet is quite clear on all these questions, so to read about these and more (including a “this yes, that no” list), see:

    What Is The Mediterranean Diet, And What Is It Good For?

    So, how do we get that in a pill?

    A plucky band of researchers, Dr. Chiara de Lucia et al. (quite a lot of “et al.”; nine listed authors on the study), wondered to what extent the benefits of the Mediterranean diet come from the fact that the Mediterranean diet is very rich in polyphenols, and set about testing that, by putting the same polyphenols in capsule form, and running a randomized, double-blind, placebo-controlled, crossover clinical intervention trial.

    Now, polyphenols are not the only reason the Mediterranean diet is great; there are also other considerations, such as:

    • a great macronutrient balance with lots of fiber, healthy fats, moderate carbs, and protein from select sources
    • the absence or at least very low presence of a lot of harmful substances such as refined seed oils, added sugars, refined carbohydrates, and the like (“but pasta” yes pasta; in moderation and wholegrain and served with extra sources of fiber and healthy fats, all of which slow down the absorption of the carbs)

    …but polyphenols are admittedly very important too; we wrote about some common aspects of them here:

    Tasty Polyphenols: Enjoy Bitter Foods For Your Heart & Brain

    As for what Dr. de Lucia et al. put into the capsule, behold…

    The ingredients:

    1. Apple Extract 10.0%
    2. Pomegranate Extract 10.0%
    3. Tomato Powder 2.5%
    4. Beet, Spray Dried 2.5%
    5. Olive Extract 7.5%
    6. Rosemary Extract 7.5%
    7. Green Coffee Bean Extract (CA) 7.5%
    8. Kale, Freeze Dried 2.5%
    9. Onion Extract 10.0%
    10. Ginger Extract 10.0%
    11. Grapefruit Extract 2.5%
    12. Carrot, Air Dried 2.5%
    13. Grape Skin Extract 17.5%
    14. Blueberry Extract 2.5%
    15. Currant, Freeze Dried 2.5%
    16. Elderberry, Freeze Dried 2.5%

    And the relevant phytochemicals they contain:

    • Quercetin
    • Luteolin
    • Catechins
    • Punicalagins
    • Phloretin
    • Ellagic Acid
    • Naringin
    • Apigenin
    • Isorhamnetin
    • Chlorogenic Acids
    • Rosmarinic Acid
    • Anthocyanins
    • Kaempferol
    • Proanthocyanidins
    • Myricetin
    • Betanin

    And what, you may wonder, did they find? Well, first let’s briefly summarise the setup of the study:

    They took volunteers (n=30), average age 67, BMI >25, without serious health complaints, not taking other supplements, not vegetarian or vegan, not consuming >5 cups of coffee per day, and various other stipulations like that, to create a fairly homogenous study group who were expected to respond well to the intervention. In contrast, someone who takes antioxidant supplements, already eats many different color plants per day, and drinks 10 cups of coffee, probably already has a lot of antioxidant activity going on, and someone with a lower BMI will generally have lower resting levels of inflammatory markers, so it’s harder to see a change, proportionally.

    About those inflammatory markers: that’s what they were testing, to see whether the intervention “worked”; essentially, did the levels of inflammatory markers go up or down (up is bad; down is good).

    For more on inflammation, by the way, see:

    How to Prevent (or Reduce) Inflammation

    …which also explains what it actually is, and some important nuances about it.

    Back to the study…

    They gave half the participants the supplement for a week and the other half placebo; had a week’s gap as a “washout”, then repeated it, switching the groups, taking blood samples before and after each stage.

    What they found:

    The group taking the supplement had lower inflammatory markers after a week of taking it, while the group taking the placebo had relatively higher inflammatory markers after a week of taking it; this trend was preserved across both groups (i.e., when they switched roles for the second half).

    The results were very significant (p=0.01 or thereabouts), and yet at the same time, quite modest (i.e. the supplement made a very reliable, very small difference), probably because of the small dose (150mg) and small intervention period (1 week).

    What the researchers concluded from this

    The researchers concluded that this was a success; the study had been primarily to provide proof of principle, not to rock the world. Now they want the experiment to be repeated with larger sample sizes, greater heterogeneity, larger doses, and longer intervention periods.

    This is all very reasonable and good science.

    Read in full: A Randomised, Double-Blind, Placebo-Controlled, Cross-Over Clinical Trial to Evaluate the Biological Effects and Safety of a Polyphenol Supplement on Healthy Ageing

    What we conclude from this

    That ingredients list makes for a good shopping list!

    Well, not the extracts they listed, necessarily, but rather those actual fruits, vegetables, etc.

    If nine top scientists (anti-aging specialists, neurobiologists, pharmacologists, and at least one professor of applied statistics) came to the conclusion that to get the absolute most bang-for-buck possible, those are the plants to get the phytochemicals from, then we’re not going to ignore that.

    So, take another list above and ask yourself: how many of those 16 foods do you eat regularly, and could you work the others in?

    Want to make your Mediterranean diet even better?

    While the Mediterranean diet is a top-tier catch-all, it can be tweaked for specific areas of health, for example giving it an extra focus on heart health, or brain health, or being anti-inflammatory, or being especially gut healthy:

    Four Ways To Upgrade The Mediterranean

    Enjoy!

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  • Survival of the Prettiest – by Dr. Nancy Etcoff

    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.

    Beauty is in the eye of the beholder, right? And what does it matter, in this modern world, especially if we are already in a happy stable partnership?

    The science of it, as it turns out, is less poetic. Not only is evolutionary psychology still the foundation of our perception of human beauty (yes, even if we have zero possibility of further procreation personally), but also, its effects are far, far wider than partner selection.

    From how nice people are to you, to how much they trust you, to how easily they will forgive a (real or perceived) misdeed, to what kind of medical care you get (or don’t), your looks shape your experiences.

    In this very easy-reading work that nevertheless contains very many references, Dr. Etcoff explores the science of beauty. Not just what traits are attractive and why, but also, what they will do for (or against) us—in concrete terms, with numbers.

    Bottom line: if you’d like to better understand the subconscious biases held by yourself and others, this book is a top-tier primer.

    Click here to check out Survival of the Prettiest, and learn more about how this blessing/curse affects you and those around you!

    Don’t Forget…

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  • Strong At Every Age: 15 Habits To Level Up Your Health & Fitness

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    Not every increase in health and fitness needs to look like a training montage from the “Rocky” movies!

    Making progress every day

    We’ll not keep the 15 habits a secret; they are:

    1. Follow the one-minute rule: commit to just one minute of action—this makes starting easier, and often you’ll end up doing more once you’ve got started.
    2. Make the habit exciting: add fun elements to make the habit more enjoyable, like using new gear or accessories.
    3. Do it first: prioritize new habits by doing them early in the day to ensure they get done.
    4. Share the love: pair new habits with activities you already enjoy, where practical, to do “temptation bundling”.
    5. Embrace the uncomfortable: get used to discomfort daily to grow and build resilience for bigger changes.
    6. Do as little as possible: start small with habits, to minimize resistance and focus on consistency.
    7. Think how to be lazy: simplify processes and use shortcuts; there are no extra prizes for it having been difficult!
    8. Make the appointment: schedule habits with set dates and times, to increase accountability.
    9. Let habits evolve: adapt habits to fit current circumstances; that way you can still stay consistent over time.
    10. Plan ahead: prepare in advance to avoid setbacks—what could stop you from succeeding, and how can you pre-empt that?
    11. Pause to reflect: regularly evaluate what works and what doesn’t, to adjust and improve.
    12. Shut off your brain: avoid overthinking and start taking action now, not later, to build momentum.
    13. Question and learn: stay curious and open to learning, or else you will plateau quickly!
    14. Ask why: understand the deeper reasons behind any resistance, and make clear for yourself the value of the habit.
    15. Love your failures: embrace any setbacks as learning opportunities and, as such, stepping stones to success.

    For more on all of each of these, enjoy:

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    Want to learn more?

    You might also like to read:

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    Take care!

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  • A person in Texas caught bird flu after mixing with dairy cattle. Should we be worried?

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    The United States’ Centers for Disease Control and Prevention (CDC) has issued a health alert after the first case of H5N1 avian influenza, or bird flu, seemingly spread from a cow to a human.

    A farm worker in Texas contracted the virus amid an outbreak in dairy cattle. This is the second human case in the US; a poultry worker tested positive in Colorado in 2022.

    The virus strain identified in the Texan farm worker is not readily transmissible between humans and therefore not a pandemic threat. But it’s a significant development nonetheless.

    Some background on bird flu

    There are two types of avian influenza: highly pathogenic or low pathogenic, based on the level of disease the strain causes in birds. H5N1 is a highly pathogenic avian influenza.

    H5N1 first emerged in 1997 in Hong Kong and then China in 2003, spreading through wild bird migration and poultry trading. It has caused periodic epidemics in poultry farms, with occasional human cases.

    Influenza A viruses such as H5N1 are further divided into variants, called clades. The unique variant causing the current epidemic is H5N1 clade 2.3.4.4b, which emerged in late 2020 and is now widespread globally, especially in the Americas.

    In the past, outbreaks could be controlled by culling of infected birds, and H5N1 would die down for a while. But this has become increasingly difficult due to escalating outbreaks since 2021.

    Wild animals are now in the mix

    Waterfowl (ducks, swans and geese) are the main global spreaders of avian flu, as they migrate across the world via specific routes that bypass Australia. The main hub for waterfowl to migrate around the world is Quinghai lake in China.

    But there’s been an increasing number of infected non-waterfowl birds, such as true thrushes and raptors, which use different flyways. Worryingly, the infection has spread to Antarctica too, which means Australia is now at risk from different bird species which fly here.

    H5N1 has escalated in an unprecedented fashion since 2021, and an increasing number of mammals including sea lions, goats, red foxes, coyotes, even domestic dogs and cats have become infected around the world.

    Wild animals like red foxes which live in peri-urban areas are a possible new route of spread to farms, domestic pets and humans.

    Dairy cows and goats have now become infected with H5N1 in at least 17 farms across seven US states.

    What are the symptoms?

    Globally, there have been 14 cases of H5N1 clade 2.3.4.4b virus in humans, and 889 H5N1 human cases overall since 2003.

    Previous human cases have presented with a severe respiratory illness, but H5N1 2.3.4.4b is causing illness affecting other organs too, like the brain, eyes and liver.

    For example, more recent cases have developed neurological complications including seizures, organ failure and stroke. It’s been estimated that around half of people infected with H5N1 will die.

    The case in the Texan farm worker appears to be mild. This person presented with conjunctivitis, which is unusual.

    Food safety

    Contact with sick poultry is a key risk factor for human infection. Likewise, the farm worker in Texas was likely in close contact with the infected cattle.

    The CDC advises pasteurised milk and well cooked eggs are safe. However, handling of infected meat or eggs in the process of cooking, or drinking unpasteurised milk, may pose a risk.

    Although there’s no H5N1 in Australian poultry or cattle, hygienic food practices are always a good idea, as raw milk or poorly cooked meat, eggs or poultry can be contaminated with microbes such as salmonella and E Coli.

    If it’s not a pandemic, why are we worried?

    Scientists have feared avian influenza may cause a pandemic since about 2005. Avian flu viruses don’t easily spread in humans. But if an avian virus mutates to spread in humans, it can cause a pandemic.

    One concern is if birds were to infect an animal like a pig, this acts as a genetic mixing vessel. In areas where humans and livestock exist in close proximity, for example farms, markets or even in homes with backyard poultry, the probability of bird and human flu strains mixing and mutating to cause a new pandemic strain is higher.

    A visual depicting potential pathways to a novel pandemic influenza virus.
    There are a number of potential pathways to a pandemic caused by influenza. Author provided

    The cows infected in Texas were tested because farmers noticed they were producing less milk. If beef cattle are similarly affected, it may not be as easily identified, and the economic loss to farmers may be a disincentive to test or report infections.

    How can we prevent a pandemic?

    For now there is no spread of H5N1 between humans, so there’s no immediate risk of a pandemic.

    However, we now have unprecedented and persistent infection with H5N1 clade 2.3.4.4b in farms, wild animals and a wider range of wild birds than ever before, creating more chances for H5N1 to mutate and cause a pandemic.

    Unlike the previous epidemiology of avian flu, where hot spots were in Asia, the new hot spots (and likely sites of emergence of a pandemic) are in the Americas, Europe or in Africa.

    Pandemics grow exponentially, so early warnings for animal and human outbreaks are crucial. We can monitor infections using surveillance tools such as our EPIWATCH platform.

    The earlier epidemics can be detected, the better the chance of stamping them out and rapidly developing vaccines.

    Although there is a vaccine for birds, it has been largely avoided until recently because it’s only partially effective and can mask outbreaks. But it’s no longer feasible to control an outbreak by culling infected birds, so some countries like France began vaccinating poultry in 2023.

    For humans, seasonal flu vaccines may provide a small amount of cross-protection, but for the best protection, vaccines need to be matched exactly to the pandemic strain, and this takes time. The 2009 flu pandemic started in May in Australia, but the vaccines were available in September, after the pandemic peak.

    To reduce the risk of a pandemic, we must identify how H5N1 is spreading to so many mammalian species, what new wild bird pathways pose a risk, and monitor for early signs of outbreaks and illness in animals, birds and humans. Economic compensation for farmers is also crucial to ensure we detect all outbreaks and avoid compromising the food supply.

    C Raina MacIntyre, Professor of Global Biosecurity, NHMRC L3 Research Fellow, Head, Biosecurity Program, Kirby Institute, UNSW Sydney; Ashley Quigley, Senior Research Associate, Global Biosecurity, UNSW Sydney; Haley Stone, PhD Candidate, Biosecurity Program, Kirby Institute, UNSW Sydney; Matthew Scotch, Associate Dean of Research and Professor of Biomedical Informatics, College of Health Solutions, Arizona State University, and Rebecca Dawson, Research Associate, The Kirby Institute, UNSW Sydney

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

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