Banana vs Kiwi – Which is Healthier?

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Our Verdict

When comparing banana to kiwi, we picked the kiwi.

Why?

Both are great! But…

In terms of macros, banana has more carbs while kiwi has more fiber and protein, which way say is a first-round win for kiwi.

In the category of vitamins, banana has more of vitamins B1, B2, B3, B5, and B6 (B for banana!), while kiwi has more of vitamins A, B7, B9, C, E, and K (K for kiwi!), which is a marginal difference numerically, or a big difference practically if we take into account that kiwi has 80x more vitamin K, so this is an even stronger win for kiwi here.

Looking at minerals, banana has slightly more magnesium, manganese, potassium, and selenium, while kiwi has a lot more calcium, copper, iron, and phosphorus—so that’s either a 4:4 tie if we just count the minerals on each side, or a win for kiwi if we take into account the margins of difference, as a tiebreaker.

In other considerations, kiwi has some cancer-killing properties that bananas can’t boast (see the “learn more” section below for details), so that’s another point in its favor.

Adding up the sections makes for a clear overall win for kiwi, but by all means do enjoy either or both, as bananas are great too and diversity is best!

Want to learn more?

You might like:

Top 8 Fruits That Prevent & Kill Cancer ← kiwi is number one on the list!

Enjoy!

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  • When Bad Joints Stop You From Exercising (5 Things To Change)

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    The first trick to exercising with bad joints is to have better joints.

    Now, this doesn’t necessarily mean you can take a supplement and magically your joint problems will be cured, but there are adjustable lifestyle factors that can and will make things relatively better or worse.

    We say “and will”, because you don’t get a choice in that part. Everything we do, every little choice in our day, makes our health a little better or a little worse in some aspect(s). But we do get a choice between “relatively better” and “relatively worse”.

    With that in mind, do check out:

    Ok, you have bad joints though; what next?

    Let’s assume you’re doing your best with the above, and/or have simply decided not to, which is your call. You know your circumstances best. Either way, your joints are still not in sufficiently good condition to be able to exercise the way you’d like.

    First, the obvious: enjoy low-impact exercises

    For example:

    • Swimming
    • Yoga (much more appropriate here than the commonly-paired “and tai chi”)*
    • Isometric exercises (i.e. exercise without movement, e.g. squeezing things, or stationary stability exercises)

    *This is not to say that tai chi is bad. But if your problem is specifically your knees, there are many movements in most forms of tai chi that require putting the majority of one’s weight on one bent leg, which means the knee of that leg is going to suffer. If your knees are fine, then this won’t be an issue and it will simply continue strengthening your knees without discomfort. But they have to be fine first.

    See also: Exercising With Osteoporosis

    Second: support your joints through a full range of motion

    If you have bad joints, you probably know that there’s an unfortunate paradox whereby you get to choose between:

    1. Exercise, and inflame your joints
    2. Rest, and your joints seize up

    This is the way to get around that damaging dilemma.

    Moving your joints through a full range of motion regularly is critical for their maintenance, so do that in a way that isn’t straining them:

    If it’s your shoulders, for example, you can do (slow, gentle!) backstroke or front-crawl or butterfly motions while standing in the comfort of your living room.

    If it’s your knees, then supported squats can do you a world of good. That means, squat in front of a table or other stable object, with your fingertips (or as much of your hands as you need) on it, to take a portion of your weight (it can be a large portion; that’s fine too!) while you go through the full range of motion of the squat. Repeat.

    And so forth for other joints.

    See also: The Most Underrated Hip Mobility Exercise (Not Stretching)

    Third: work up slowly, and stop early

    You can do exercises that involve impact, and if you live a fairly normal life, you’ll probably have to (walking is an impact exercise). You can also enjoy cycling (low-impact, but not so low-impact as we discussed in the last section) and work up to running if you want to.

    However…

    While building up your joints’ mobility and strength, it is generally a good idea to stop before you think you need to.

    This means that it’s important to do those exercises in a way that you can stop early. For example, an exercise bike or a treadmill can be a lot of use here, so that you don’t find you need to stop for the day while miles from your house.

    If you get such a device, it doesn’t even have to be fancy and/or expensive. This writer got herself an inexpensive exercise bike like this one, and it’s perfectly adequate.

    Fourth: prioritize recovery, even if it doesn’t feel like you need it

    Everyone should do this anyway, but if your joints are bad, it goes double:

    Overdone It? How To Speed Up Recovery After Exercise (According To Actual Science)

    Fifth: get professional help

    Physiotherapists are great for this. Find one, and take their advice for your specific body and your specific circumstances and goals.

    Take care!

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  • Buckwheat vs Oats – Which is Healthier?

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    Our Verdict

    When comparing buckwheat to oats, we picked the oats.

    Why?

    First of all, for any thinking about the health concerns sometimes associated with wheat: buckwheat is not a kind of wheat, nor is it even in the same family; it’s not a grain, but a flowering plant. Buckwheat is to wheat as a lionfish is to lions.

    That said, while these are both excellent foods, one of them is so good it makes the other one look bad in comparison:

    In terms of macros, oats have more carbs, but also more protein and more fiber.

    When it comes to vitamins, a clear winner emerges: oats have more of vitamins B1, B2, B5, B6, and B9, while buckwheat is higher in vitamin K and choline.

    In the category of minerals, things are even more pronounced: oats are higher in calcium, iron, magnesium, manganese, phosphorus, potassium, and zinc. On the other hand, buckwheat is higher in selenium.

    All in all: as ever, enjoy both, but if you’re picking one, oats cannot be beaten.

    Want to learn more?

    You might like to read:

    The Best Kind Of Fiber For Overall Health?

    Take care!

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  • Amid Wildfire Trauma, L.A. County Dispatches Mental Health Workers to Evacuees

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    PASADENA, Calif. — As Fernando Ramirez drove to work the day after the Eaton Fire erupted, smoke darkened the sky, ash and embers rained onto his windshield, and the air smelled of melting rubber and plastic.

    He pulled to the side of the road and cried at the sight of residents trying to save their homes.

    “I could see people standing on the roof, watering it, trying to protect it from the fire, and they just looked so hopeless,” said Ramirez, a community outreach worker with the Pasadena Public Health Department.

    That evening, the 49-year-old volunteered for a 14-hour shift at the city’s evacuation center, as did colleagues who had also been activated for emergency medical duty. Running on adrenaline and little sleep after finding shelter for homeless people all day, Ramirez spent the night circulating among more than a thousand evacuees, offering wellness checks, companionship, and hope to those who looked distressed.

    Local health departments, such as Ramirez’s, have become a key part of governments’ response to wildfires, floods, and other extreme weather events, which scientists say are becoming more intense and frequent due to climate change. The emotional toll of fleeing and possibly losing a home can help cause or exacerbate mental health conditions such as anxiety, depression, post-traumatic stress disorder, suicidal ideation, and substance use, according to health and climate experts.

    Wildfires have become a recurring experience for many Angelenos, making it difficult for people to feel safe in their home or able to go about daily living, said Lisa Wong, director of the Los Angeles County Department of Mental Health. However, with each extreme weather event, the county has improved its support for evacuees, she said.

    For instance, Wong said the county deployed a team of mental health workers trained to comfort evacuees without retraumatizing them, including by avoiding asking questions likely to bring up painful memories. The department has also learned to better track people’s health needs and redirect those who may find massive evacuation settings uncomfortable to other shelters or interim housing, Wong said. In those first days, the biggest goal is often to reduce people’s anxiety by providing them with information.

    “We’ve learned that right when a crisis happens, people don’t necessarily want to talk about mental health,” said Wong, who staffed the evacuation site Jan. 8 with nine colleagues.

    Instead, she and her team deliver a message of support: “This is really bad right now, but you’re not going to do this alone. We have a whole system set up for recovery too. Once you get past the initial shock of what happened — initial housing needs, medication needs, all those things — then there’s this whole pathway to recovery that we set up.”

    The convention center in downtown Pasadena, which normally hosts home shows, comic cons, and trade shows, was transformed into an evacuation site with hundreds of cots. It was one of at least 13 shelters opened to serve more than 200,000 residents under evacuation orders.

    The January wildfires have burned an estimated 64 square miles — an area larger than the city of Paris — and destroyed at least 12,300 buildings since they started Jan. 7. AccuWeather estimates the region will likely face more than $250 billion in economic losses from the blazes, surpassing the estimates from the state’s record-breaking 2020 wildfire season.

    Lisa Patel, executive director of the Medical Society Consortium on Climate and Health, said she’s most concerned about low-income residents, who are less likely to access mental health support.

    “There was a mental health crisis even before the pandemic,” said Patel, who is also a clinical associate professor of pediatrics at Stanford School of Medicine, referring to the covid-19 pandemic. “The pandemic made it worse. Now you lace in all of this climate change and these disasters into a health care system that isn’t set up to care for the people that already have mental health illness.”

    Early research suggests exposure to large amounts of wildfire smoke can damage the brain and increase the risk of developing anxiety, she added.

    At the Pasadena Convention Center, Elaine Santiago sat on a cot in a hallway as volunteers pulled wagons loaded with soup, sandwiches, bottled water, and other necessities.

    Santiago said she drew comfort from being at the Pasadena evacuation center, knowing that she wasn’t alone in the tragedy.

    “It sort of gives me a sense of peace at times,” Santiago said. “Maybe that’s weird. We’re all experiencing this together.”

    She had been celebrating her 78th birthday with family when she fled her home in the small city of Sierra Madre, east of Pasadena. As she watched flames whip around her neighborhood, she, along with children and grandkids, scrambled to secure their dogs in crates and grabbed important documents before they left.

    The widower had leaned on her husband in past emergencies, and now she felt lost.

    “I did feel helpless,” Santiago said. “I figured I’m the head of the household; I should know what to do. But I didn’t know.”

    Donny McCullough, who sat on a neighboring green cot draped in a Red Cross blanket, had fled his Pasadena home with his family early on the morning of Jan. 8. Without power at home, the 68-year-old stayed up listening for updates on a battery-powered radio. His eyes remained red from smoke irritation hours later.

    “I had my wife and two daughters, and I was trying not to show fear, so I quietly, inside, was like, ‘Oh my God,’” said McCullough, a music producer and writer. “I’m driving away, looking at the house, wondering if it’s going to be the last time I’m going to see it.”

    He saved his master recording from a seven-year music project, but he left behind his studio with all his other work from a four-decade career in music.

    Not all evacuees arrived with family. Some came searching for loved ones. That’s one of the hardest parts of his shift, Ramirez said. The community outreach worker helped walk people around the building, cot by cot.

    A week in, at least two dozen people had been killed in the wildfires.

    The work takes a toll on disaster relief workers too. Ramirez said many feared losing their homes in the fires and some already had. He attends therapy weekly, which he said helps him manage his emotions.

    At the evacuation center, Ramirez described being on autopilot.

    “Some of us react differently. I tend to go into fight mode,” Ramirez said. “I react. I run towards the fire. I run towards personal service. Then once that passes, that’s when my trauma catches up with me.”

    Need help? Los Angeles County residents in need of support can call the county’s mental health helpline at 1-800-854-7771. The national Suicide & Crisis Lifeline, 988, is also available for those who’d like to speak with someone confidentially, free of charge.

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

    This article first appeared on KFF Health News and is republished here under a Creative Commons license.

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  • Hero Homemade Hummus

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    If you only have store-bought hummus at home, you’re missing out. The good news is that hummus is very easy to make, and highly customizable—so once you know how to make one, you can make them all, pretty much. And of course, it’s one of the healthiest dips out there!

    You will need

    • 2 x 140z/400g tins chickpeas
    • 4 heaped tbsp tahini
    • 3 tbsp extra virgin olive oil
    • Juice of 1 lemon
    • 1 tsp black pepper, coarse ground
    • Optional, but recommended: your preferred toppings/flavorings. Examples to get you started include olives, tomatoes, garlic, red peppers, red onion, chili, cumin, paprika (please do not put everything in one hummus; if unsure about pairings, select just one optional ingredient per hummus for now)

    Method

    (we suggest you read everything at least once before doing anything)

    1) Drain the chickpeas, but keep the chickpea water from them (also called aquafaba; it has many culinary uses beyond the scope of today’s recipe, but for now, just keep it to one side).

    2) Add the chickpeas, ⅔ of the aquafaba, the tahini, the olive oil, the lemon juice, the black pepper, and any optional extra flavoring(s) that you don’t want to remain chunky. Blend until smooth; if it becomes to thick, add a little more aquafaba and blend again until it’s how you want it.

    3) Transfer the hummus to a bowl, and add any extra toppings.

    4) Repeat the above steps for each different kind of hummus you want to make.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Skincare Habits To Stop

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    Dr. Sam Ellis, dermatologist, explains:

    Mistakes to avoid

    There are quite a number of things that many people do that unintentionally sabotage their skin health; here’s what to do about that:

    • stop overexfoliating your skin: many people exfoliate too often, leading to redness, breakouts, and dullness instead of the desired glow; Dr. Ellis recommends removing exfoliants and actives for at least two weeks, then reintroduce exfoliants just 1–2 times a week based on your skin’s needs.
    • how to exfoliate properly: use gentler products like mandelic acid serums for sensitive skin, or stronger ones like glycolic acid peels less frequently; always balance with moisturizers and avoid combining with retinoids on the same night.
    • stop constantly changing your skincare routine: your skin needs consistency to respond well; using the same few products long-term is more effective than always trying the latest thing—only make changes for major climate shifts.
    • stop picking at your skin: picking causes scarring, red or brown marks, and prolongs healing; instead, use hydrocolloid pimple patches to protect and heal blemishes faster and reduce the urge to pick. She also advises that supplementing with n-acetyl cysteine (NAC) can help reduce compulsive skin picking behavior.
    • stop smoking and reduce* alcohol: both accelerate skin aging, dullness, dehydration, and wrinkles; cutting back or stopping can make a visible difference in skin appearance.
    • don’t sleep in your makeup: this prevents your skin from recovering overnight and can clog pores; even just removing makeup without applying other skincare is better than leaving it on—micellar water is gentler than makeup wipes and recommended.
    • stop skimping on sunscreen: most people underapply it; aim for two full finger lengths or ¼ teaspoon for proper coverage; if textures bother you, try lightweight non-greasy oil-based sunscreens.

    *She says “reduce”, we’d advise “stop”. The fact that drinking alcohol is still considered socially normal, while smoking is not, does not change the fact that just like smoking, the only safe amount of alcohol is zero.

    For more on each of these things, enjoy:

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

    Want to learn more?

    You might also like:

    The Evidence-Based Skincare That Beats Product-Specific Hype

    Take care!

    Don’t Forget…

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  • Sciatica Flares “Out of Nowhere”? Here’s What’s Really Triggering It

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    Dr. Amy Konvalin explains what’s really going on:

    The tipping point

    Sciatica is irritation* of the sciatic nerve formed from the L4–S2 nerve roots, and it runs from your lower back through (on each side) your buttock and down your leg, sometimes reaching your foot.

    *Yes, this may seem like a very mild word for it, given how it feels when experiencing it, but physiologically, that’s what’s happening.

    A flare-up usually starts with a mechanical irritation that triggers your nervous system into a fight or flight response, causing your muscles and tissues to tighten and increase pressure on the nerve (with overcompensation often being something that causes further harm and pain).

    There are usually some early warning signs: most people have subtle signs beforehand, like reduced range of motion, increasing muscle tension, stiffness, or mild nerve symptoms. Additionally, your body may signal issues through tight hips, poor lower back movement, weak abdominal activation, shallow breathing, pelvic tension, or just general stiffness.

    However, flare-ups often seem sudden because a small movement (like bending or reaching) becomes the tipping point after underlying tension and dysfunction have already been built up.

    One thing that a lot of people don’t know is some less obvious triggers, including:

    • Stress sensitizes your nervous system, increases muscular tension, and makes your body more reactive, so even simple movements can trigger a flare-up.
    • Insufficient sleep reduces your body’s ability to recover and handle physical and emotional stress, increasing your risk of irritation and flare-ups.
    • Long periods of sitting reduce movement, create tissue stiffness, and alter your biomechanics, which can compress or irritate the sciatic nerve too.

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like:

    Sciatica Exercises & Home Treatment – by Dr. George Best

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

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