Benefits of Different Tropical Fruits
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It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
❝Would very much like your views of the benefits of different tropical fruits. I do find papaya is excellent for settling the digestion – but keen to know if others have remarkable qualities.❞
Definitely one for a main feature sometime soon! As a bonus while you wait, pineapple has some unique and powerful properties:
❝Its properties include: (1) interference with growth of malignant cells; (2) inhibition of platelet aggregation*; (3) fibrinolytic activity; (4) anti-inflammatory action; (5) skin debridement properties. These biological functions of bromelain, a non-toxic compound, have therapeutic values in modulating: (a) tumor growth; (b) blood coagulation; (c) inflammatory changes; (d) debridement of third degree burns; (e) enhancement of absorption of drugs.❞
*so do be aware of this if you are on blood thinners or otherwise have a bleeding disorder, as you might want to skip the pineapple in those cases!
Source: Bromelain, the enzyme complex of pineapple (Ananas comosus) and its clinical application. An update
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7 Invisible Eating Disorders
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It’s easy to assume that anyone with an eating disorder can be easily recognized by the resultantly atypical body composition, but it’s often not so.
Beyond the obvious
We’ll not keep them a mystery; the 7 invisible eating disorders discussed by therapist Kati Morton in this video are:
- OSFED (Other Specified Feeding or Eating Disorder): a catch-all diagnosis for those who don’t meet the criteria for more specific eating disorders but still have significant eating disorder behaviors.
- Atypical Anorexia: characterized by all the symptoms of anorexia nervosa (especially: intense fear of gaining weight, and body image distortion) except that the individual’s weight remains in a normal range.
- Atypical Bulimia: similar to bulimia nervosa, but the frequency or duration of binge-purge behaviors does not meet the usual diagnostic criteria and thus can fly under the radar.
- Atypical Binge-Eating Disorder: has episodes of consuming large amounts of food without compensatory behaviors (e.g. purging), but the episodes are less frequent and/or intense than typical binge-eating disorder.
- Purging Disorder: purging behaviors such as self-induced vomiting or laxative abuse without having binge-eating episodes (thus, this not being binging, and nothing obvious is happening outside of the bathroom).
- Night Eating Syndrome: consuming excessive amounts of food during the night while being fully aware of the nature of the eating episodes, which disrupts sleep and leads to guilt.
- Rumination Disorder: repeatedly regurgitating food, which may be rechewed, reswallowed, or spat out, without nausea or involuntary retching, often as a self-soothing mechanism.
For more on each of these, along with a case study-style example of each, enjoy:
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Want to learn more?
You might also like to read:
Eating Disorders: More Varied (And Prevalent) Than People Think
Take care!
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When Science Brings Hope
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There’s a lot of bad news out there at present, including in the field of healthcare. So as some measure of respite from that, here’s some good news from the world of health science, including some actionable things to do:
Run for your life! Or casually meander for your life; that’s fine too.
Those who enjoy the equivalent of an average of 160mins slow (3mph) walking per day also enjoy the greatest healthspan. Now, there may be an element of two-way causality here (moving more means we live longer, but also, sometimes people move less because of having crippling disabilities, which are themselves not great for healthspan, as well as having the knock-on effect of reducing movement, and so such conditions yield and anti-longevity double-whammy), but for any who are able to, increasing the amount of time per day spend moving, ultimately results (on average) in a lot of extra days in life that we’ll then get to spend moving.
Depending on how active or not you are already, every extra 1 hour walked could add two hours and 49 minutes to life expectancy:
Read in full: Americans over 40 could live extra 5 years if they were all as active as top 25% of population, modeling study suggests
Related: The Doctor Who Wants Us To Exercise Less & Move More
Re-teaching your brain to heal itself
Cancer is often difficult to treat, and brain tumors can be amongst the most difficult with which to contend. Not only is everything in there very delicate, but also it’s the hardest place in the body to get at—not just surgically, but even chemically, because of the blood-brain barrier. To make matters worse, brain tumors such as glioblastoma weaken the function of T-cells (whose job it is to eliminate the cancer) by prolonged exposure.
Research has found a way to restore the responsiveness of these T-cells to immune checkpoint inhibitors, allowing them to go about their cancer-killing activities unimpeded:
Read in full: New possibilities for treating intractable brain tumors unveiled
Related: 5 Ways To Beat Cancer (And Other Diseases)
Here’s to your good health!
GLP-1 receptor agonists, originally developed to fight diabetes and now enjoying popularity as weight loss adjuvants, work in large part by cutting down food cravings by interfering with the chemical messaging about such.
As a bonus, it seems that they also can reduce alcohol cravings, especially by targetting the brain’s reward center; this was based on a large review of studies looking at how GLP-1RA use affects alcohol use, alcohol-related health problems, hospital visits, and brain reactions to alcohol cues:
Read in full: Diabetes medication may be effective in helping people drink less alcohol, research finds
Related: How To Reduce Or Quit Alcohol
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Black Forest Chia Pudding
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This pudding tastes so decadent, it’s hard to believe it’s so healthy, but it is! Not only is it delicious, it’s also packed with nutrients including protein, carbohydrates, healthy fats (including omega-3s), fiber, vitamins, minerals, and assorted antioxidant polyphenols. Perfect dessert or breakfast!
You will need
- 1½ cups pitted fresh or thawed-from-frozen cherries
- ½ cup mashed banana
- 3 tbsp unsweetened cocoa powder
- 2 tbsp chia seeds, ground
- Optional: 2 pitted dates, soaked in hot water for 10 minutes and then drained (include these if you prefer a sweeter pudding)
- Garnish: a few almonds, and/or berries, and/or cherries and/or cacao nibs
Method
(we suggest you read everything at least once before doing anything)
1) Blend the ingredients except for the chia seeds and the garnish, with ½ cup of water, until completely smooth
2) Divide into two small bowls or glass jars
3) Add 1 tbsp ground chia seeds to each, and stir until evenly distributed
4) Add the garnish and refrigerate overnight or at least for some hours. There’s plenty of wiggle-room here, so make it at your convenience and serve at your leisure.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Cherries’ Very Healthy Wealth Of Benefits!
- If You’re Not Taking Chia, You’re Missing Out
- Cacao vs Carob – Which is Healthier?
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How do I handle it if my parent is refusing aged care? 4 things to consider
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It’s a shock when we realise our parents aren’t managing well at home.
Perhaps the house and garden are looking more chaotic, and Mum or Dad are relying more on snacks than nutritious meals. Maybe their grooming or hygiene has declined markedly, they are socially isolated or not doing the things they used to enjoy. They may be losing weight, have had a fall, aren’t managing their medications correctly, and are at risk of getting scammed.
You’re worried and you want them to be safe and healthy. You’ve tried to talk to them about aged care but been met with swift refusal and an indignant declaration “I don’t need help – everything is fine!” Now what?
Here are four things to consider.
1. Start with more help at home
Getting help and support at home can help keep Mum or Dad well and comfortable without them needing to move.
Consider drawing up a roster of family and friends visiting to help with shopping, cleaning and outings. You can also use home aged care services – or a combination of both.
Government subsidised home care services provide from one to 13 hours of care a week. You can get more help if you are a veteran or are able to pay privately. You can take advantage of things like rehabilitation, fall risk-reduction programs, personal alarms, stove automatic switch-offs and other technology aimed at increasing safety.
Call My Aged Care to discuss your options.
2. Be prepared for multiple conversations
Getting Mum or Dad to accept paid help can be tricky. Many families often have multiple conversations around aged care before a decision is made.
Ideally, the older person feels supported rather than attacked during these conversations.
Some families have a meeting, so everyone is coming together to help. In other families, certain family members or friends might be better placed to have these conversations – perhaps the daughter with the health background, or the auntie or GP who Mum trusts more to provide good advice.
Mum or Dad’s main emotional support person should try to maintain their relationship. It’s OK to get someone else (like the GP, the hospital or an adult child) to play “bad cop”, while a different person (such as the older person’s spouse, or a different adult child) plays “good cop”.
3. Understand the options when help at home isn’t enough
If you have maximised home support and it’s not enough, or if the hospital won’t discharge Mum or Dad without extensive supports, then you may be considering a nursing home (also known as residential aged care in Australia).
Every person has a legal right to choose where we live (unless they have lost capacity to make that decision).
This means families can’t put Mum or Dad into residential aged care against their will. Every person also has the right to choose to take risks. People can choose to continue to live at home, even if it means they might not get help immediately if they fall, or eat poorly. We should respect Mum or Dad’s decisions, even if we disagree with them. Researchers call this “dignity of risk”.
It’s important to understand Mum or Dad’s point of view. Listen to them. Try to figure out what they are feeling, and what they are worried might happen (which might not be rational).
Try to understand what’s really important to their quality of life. Is it the dog, having privacy in their safe space, seeing grandchildren and friends, or something else?
Older people are often understandably concerned about losing independence, losing control, and having strangers in their personal space.
Sometimes families prioritise physical health over psychological wellbeing. But we need to consider both when considering nursing home admission.
Research suggests going into a nursing home temporarily increases loneliness, risk of depression and anxiety, and sense of losing control.
Mum and Dad should be involved in the decision-making process about where they live, and when they might move.
Some families start looking “just in case” as it often takes some time to find the right nursing home and there can be a wait.
After you have your top two or three choices, take Mum or Dad to visit them. If this is not possible, take pictures of the rooms, the public areas in the nursing home, the menu and the activities schedule.
We should give Mum or Dad information about their options and risks so they can make informed (and hopefully better) decisions.
For instance, if they visit a nursing home and the manager says they can go on outings whenever they want, this might dispel a belief they are “locked up”.
Having one or two weeks “respite” in a home may let them try it out before making the big decision about staying permanently. And if they find the place unacceptable, they can try another nursing home instead.
4. Understand the options if a parent has lost capacity to make decisions
If Mum or Dad have lost capacity to choose where they live, family may be able to make that decision in their best interests.
If it’s not clear whether a person has capacity to make a particular decision, a medical practitioner can assess for that capacity.
Mum or Dad may have appointed an enduring guardian to make decisions about their health and lifestyle decisions when they are not able to.
An enduring guardian can make the decision that the person should live in residential aged care, if the person no longer has the capacity to make that decision themselves.
If Mum or Dad didn’t appoint an enduring guardian, and have lost capacity, then a court or tribunal can appoint that person a private guardian (usually a family member, close friend or unpaid carer).
If no such person is available to act as private guardian, a public official may be appointed as public guardian.
Deal with your own feelings
Families often feel guilt and grief during the decision-making and transition process.
Families need to act in the best interest of Mum or Dad, but also balance other caring responsibilities, financial priorities and their own wellbeing.
Lee-Fay Low, Professor in Ageing and Health, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Women’s Strength Training Anatomy – by Frédéric Delavier
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Fitness guides for women tend to differ from fitness guides for men, in the wrong ways:
“Do some squats and jumping jacks, and here’s a exercise for your abs; you too can look like our model here”
In those other books we are left wonder: where’s the underlying information? Where are the explanations that aren’t condescending? Where, dare we ask, is the understanding that a woman might ever lift something heavier than a baby?
Delavier, in contrast, delivers. With 130 pages of detailed anatomical diagrams for all kinds of exercises to genuinely craft your body the way you want it for you. Bigger here, smaller there, functional strength, you decide.
And rest assured: no, you won’t end up looking like Arnold Schwarzenegger unless you not only eat like him, but also have his genes (and possibly his, uh, “supplement” regime).
What you will get though, is a deep understanding of how to tailor your exercise routine to actually deliver the personalized and specific results that you want.
Pick Up Today’s Book on Amazon!
Not looking for a feminine figure? You may like the same author’s book for men:
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Bath vs Shower – Which is Healthier?
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Our Verdict
When comparing bathing to showering, we picked the shower.
Why?
For the basic task of getting your body clean, the shower is better as it is an entirely one-way process. Clean water hits your body, dirty water leaves it, and no dirt is making its way back.
Baths do not have this advantage, and if you enter a bath dirty, you will then be sitting in dirty water. You will leave it a lot cleaner than you entered it (because a lot of the dirt stayed in the bathwater to be drained away after the bath), but not as clean as if you had showered.
One could argue soap or equivalent will prevent the dirt re-sticking, and that’s true, but it’s true for soap in the shower too, so it doesn’t offset anything.
Additionally, being immersed in water for more than 15 minutes can start to have a (paradoxically) dehydrating effect on the skin; this happens not only because of losing skin oils to the water, but also because of osmosis, the resultant mild edema, the body’s homeostatic response to the mild edema, then getting out the bath and drying, leaving one with the response having now just caused dehydrated skin.
Baths do have some health advantages! And these come primarily from the mental health benefits of relaxation in warm water and/or generally pampering oneself. Additionally, some bath oils or bath salts can be beneficial in a way that couldn’t be administered the same way in the shower.
Best of both worlds?
In some parts of the world (Thailand and Turkey come to mind; doubtlessly there are many others) there are traditions of first taking a shower to get clean, and then taking a bath for the rest of the bathing experience. As a bonus, the bathing experience is then all the more pleasant for the water remaining just as clean as it was to start with.
However, if you do have to pick one (and for the purpose of our “This or That” exercise, we do), then it’s the shower, hands-down.
Want to read more?
You might want to also take into account how it’s still possible to have too much of a good thing:
Enjoy!
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