Apricot vs Banana – Which is Healthier?
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Our Verdict
When comparing apricot to banana, we picked the banana.
Why?
Both are great, and it was close!
In terms of macros, apricot has more protein, while banana has more carbs and fiber; both are low glycemic index foods, and we’ll call this category a tie.
In the category of vitamins, apricot has more of vitamins A, C, E, and K, while banana has more of vitamins B1, B2, B3, B5, B6, B7, B9, and choline, giving banana the win by strength of numbers. It’s worth noting though that apricots are one of the best fruits for vitamin A in particular.
When it comes to minerals, apricot has slightly more calcium, iron, and zinc, while banana has a lot more magnesium, manganese, potassium, and selenium, meaning a moderate win for banana here.
Adding up the sections makes for an overall win for banana—but of course, by all means enjoy either or both!
Want to learn more?
You might like to read:
Top 8 Fruits That Prevent & Kill Cancer ← we argue for apricots as bonus number 9 on the list
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The Happy Menopause – by Jackie Lynch
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The author, a nutritionist, takes the approach that just as no two menopauses are exactly the same, how it is managed needs to be personalized too.
Thus, rather than simply “do this, do that”, she sets about talking the reader through identifying what things are likely to influence what symptoms, and then then actually testing them to see if a given adjustment is helpful or not. Lest this sound like a lot of work, she does invariably start from a place of “Most women…”, which means that on average, the reader will still get the right thing first try. However, in the cases of not being average, this book has the less common cause-and-effect pairings down as well. To this end, the book is mostly arranged by symptom, so it’s quite easy to find a particular thing one might be looking to fix.
As for HRT, she takes the very respectable position that she is a nutritionist and as such, that matter is not her wheelhouse, and so she restrains herself to her own field of expertise, nutrition. Her intent is that the information in this book should be useful to all, HRT or no HRT.
The style is very light pop science, making this very easily readable and comprehensible to all.
Bottom line: if you have unwanted menopause symptoms, and would like to not be suffering from those, this book offers a natural approach, so give it a try!
Click here to check out The Happy Menopause, and menopause happily!
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What Loneliness Does To Your Brain And Body
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Spoiler: it’s nothing good (but it can be addressed!)
Not something to be ignored
Loneliness raises the risk of heart disease by 29% and the risk of stroke by 32%. It also brings about higher susceptibility to illness (flu, COVID, chronic pain, etc), as well as poor sleep quality and cognitive decline, possibly leading to dementia. Not only that, but it also promotes inflammation, and premature death (comparable to smoking).
This is because the lack of meaningful social connections activates the body’s stress response, which in turn increases paranoia, suspicion, and social withdrawal—which makes it harder to seek the social interaction needed to alleviate it.
On a neurological level, cortisol levels become imbalanced, and a faltering dopamine response leads to impulsive behaviors (e.g., drinking, gambling) to try to make up for it. Decreased serotonin, oxytocin, and natural opioids reduce feelings of happiness and negate pain relief.
As for combatting it, the first-line remedy is the obvious one: connecting with others improves emotional and physical wellbeing. However, it is recommended to aim for deep, meaningful connections that make you happy rather than just socializing for its own sake. It’s perfectly possible to be lonely in a crowd, after all.
A second-line remedy is to simply mitigate the harm by means of such things as art therapy and time in nature—they can’t completely replace human connection, but they can at least improve the neurophysiological situation (which in turn, might be enough of a stop-gap solution to enable a return to human connection).
For more on all of this, enjoy:
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Want to learn more?
You might also like to read:
How To Beat Loneliness & Isolation
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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 Know When You’re Healing Emotionally
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The healing process can be humbling but rewarding, leading to deep fulfillment and inner peace. Discomfort in healing can be part of growth and self-integration. Because of that, progress sometimes looks and/or feels like progress… And sometimes it doesn’t. Here’s how to recognize it, though:
Small but important parts of a bigger process
Nine signs indicating you are healing:
- Allowing emotions: you acknowledge and process both negative and positive emotions instead of suppressing them.
- Improved boundaries: you improve at expressing and maintaining boundaries, overcoming fear of rejection, guilt, and shame.
- Acceptance of past: you accept difficult past experiences and their impact, reducing their hold over you.
- Less reactivity: you become less reactive and more thoughtful in responses, practicing emotional self-regulation.
- Non-linear healing: you understand that healing involves ups and downs and isn’t a straightforward journey.
- Stepping out of your comfort zone: you start taking brave steps that previously induced fear or anxiety.
- Handling disappointments: you accept setbacks and respond to them healthily, without losing motivation.
- Inner peace: you develop a sense of wholeness, and forgiveness for yourself and others, reducing self-sabotage.
- Welcoming support: you become more open to seeking and accepting help, moving beyond pride and shame.
In short: healing (especially the very first part: accepting that something needs healing) can be uncomfortable but lead to much better places in life. It’s okay if healing is slow; everyone’s journey is different, and doing your best is enough.
For more on each of these, enjoy:
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Want to learn more?
You might also like:
Why You Can’t Just “Get Over” Trauma
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Bamboo Shoots vs Asparagus – Which is Healthier?
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Our Verdict
When comparing bamboo shoots to asparagus, we picked the asparagus.
Why?
Both are great! But asparagus does distinguish itself on nutritional density.
In terms of macros, bamboo starts strong with more protein and fiber, but it’s not a huge amount more; the margins of difference are quite small.
In the category of vitamins, asparagus wins easily with more of vitamins A, B2, B3, B5, B9, C, E, K, and choline. In contrast, bamboo boasts only more vitamin B6. A clear win for asparagus.
The minerals line-up is closer; asparagus has more calcium, iron, magnesium, and selenium, while bamboo shoots have more manganese, phosphorus, potassium, and zinc. That’s a 4:4 tie, but asparagus’s margins of difference are larger, and if we need a further tiebreaker, bamboo also contains more sodium, which most people in the industrialized world could do with less of rather than more. So, a small win for asparagus.
In short, adding up the sections… Bamboo shoots, but asparagus scores, and wins the day. Enjoy both, of course, but if making a pick, then asparagus has more bang-for-buck.
Want to learn more?
You might like to read:
Asparagus vs Eggplant – Which is Healthier?
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Hearty Healthy Ragù
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Ragù is a traditional Italian meaty sauce with tomato, and is the base for a number of other Italian dishes. It can be enjoyed as-is, or with very minor modifications can be turned into a Bolognese sauce or a lasagna filling or various other things. Our variations from tradition are mainly twofold here: we’re using nutrition-packed lentils instead of meat (but with a couple of twists that make them meatier), and we’re not using wine.
Traditionally, red wine is used in a ragù (white wine if you want to make it into a Bolognese sauce, by the way), but with all we’re doing it’s not necessary. If you want to add a splash of wine, we’re not going to call that a healthy ingredient, but we’re also not the boss of you
You will need
- 1 large onion (or equivalent small ones), chopped roughly
- 1 bulb garlic (or to your heart’s content), chopped finely or crushed
- 4 large tomatoes, chopped (or 2 cans chopped tomatoes)
- 1 tube (usually about 7 oz) tomato purée
- 1 cup brown lentils (green lentils will do if you can’t get brown)
- 1 tbsp chia seeds
- 1 tbsp black pepper, cracked or coarse ground
- 1 bunch fresh basil, finely chopped (or 1 tbsp, freeze-dried)
- 1 bunch fresh oregano, finely chopped (or 1 tbsp, freeze-dried)
- 1 tbsp nutritional yeast (failing that, 1 tbsp yeast extract, yes, even if you don’t like it, we promise it won’t taste like it once it’s done; it just makes the dish meatier in taste and also adds vitamin B12)
- 1 tsp cumin, ground (note that this one was tsp, not tbsp like the others)
- 1 tsp MSG, or 2 tsp low-sodium salt
- 4 cups water
- Olive oil for frying (ideally Extra Virgin, but so long as it’s at least marked virgin olive oil and not cut with other oils, that’s fine)
- Parsley, chopped, to garnish
Method
(we suggest you read everything at least once before doing anything)
1) Put the lentils in a small saucepan, or if you have one, a rice cooker (the rice cooker is better; works better and requires less attention), adding the chia seeds, MSG or low sodium salt, and nutritional yeast (or yeast extract). as well as the cumin. Add 4 cups boiling water and turn on the heat to cook them. This will probably take about 15–20 minutes; you want the lentils to be soft; a tiny bit past al dente, but not so far as mushy.
2) Fry the onion in some olive oil in a big pan (everything is going in here eventually if the pan is big enough; if it isn’t, you’ll need to transfer to a bigger pan in a bit). Once they’re nearly done, throw in the garlic too. If the lentils aren’t done yet, take the onions and garlic off the heat while you wait. After a few times of doing this recipe, you’ll be doing everything like clockwork and it’ll all align perfectly.
3) Drain the lentils (if all the water wasn’t absorbed; again, after doing it a few times, you’ll just use the right amount of water for your apparatus) but don’t rinse them (remember you put seasonings in here!), and add them to the pan with the onions and garlic; add a splash more olive oil if necessary, and stir until all the would-be-excess fat is absorbed into the lentils.
Note: the excess fat to be absorbed by the lentils was a feature not a bug; we wanted a little fat in the lentils! Makes the dish meatier and tastier, as well as more nutrient-dense.
4) add the tomatoes and tomato purée, stirring them in thoroughly; add the basil and oregano too and stir those in as well. Set it on a low heat for at least 10–15 minutes, stirring occasionally to let the flavors blend.
(if you happen to be serving pasta with it, then the time it takes to boil water and cook the pasta is a good time for the flavors to do their thing)
5) take it off the heat, and add the parsley garnish. It’s done!
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- What Is The Mediterranean Diet, Anyway?
- Four Ways To Upgrade The Mediterranean
- Eat More (Of This) For Lower Blood Pressure ← one more reason for the brown lentils today
- Chia: The Tiniest Seeds With The Most Value
- Black Pepper’s Impressive Anti-Cancer Arsenal
- The Many Health Benefits of Garlic
- Olive Oil: Is “Extra Virgin” Worth It?
Take care!
Don’t Forget…
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