Bright Line Eating – by Dr. Susan Peirce Thompson
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This is a great title! It’s a great book too, but let’s talk about the title for a moment:
The “Bright Line” referenced (often used in the plural within the book) is the line one draws between what one will and will not do. It’s a line one doesn’t cross, and it’s a bright line, because it’s not a case of “oh woe is me I cannot have the thing”, but rather “oh yay is me for I being joyously healthy”.
And as for living happy, thin, and free? The author makes clear that “thin” is only a laudable goal if it’s bookended by “happy” and “free”. Eating things because we want to, and being happy about our choices.
To this end, while some of the book is about nutrition (and for example the strong recommendation to make the first “bright lines” one draws cutting out sugar and flour), the majority of it is about the psychology of eating.
This includes, hunger and satiety, willpower and lack thereof, disordered eating and addictions, body image issues and social considerations, the works. She realizes and explains, that if being healthy were just a matter of the right diet plan, everyone would be healthy. But it’s not; our eating behaviors don’t exist in a vacuum, and there’s a lot more to consider.
Despite all the odds, however, this is a cheerful and uplifting book throughout, while dispensing very practical, well-evidenced methods for getting your brain to get your body to do what you want it to.
Bottom line: this isn’t your average diet book, and it’s not just a motivational pep talk either. It’s an enjoyable read that’s also full of science and can make a huge difference to how you see food.
Click here to check out Bright Line Eating, and enjoy life, healthily!
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Heart Health vs Systemic Stress
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At The Heart Of Good Health
This is Dr. Michelle Albert. She’s a cardiologist with a decades-long impressive career, recently including a term as the president of the American Heart Association. She’s the current Admissions Dean at UCSF Medical School. She’s accumulated enough awards and honors that if we list them, this email will not fit in your inbox without getting clipped.
What does she want us to know?
First, lifestyle
Although Dr. Albert is also known for her work with statins (which found that pravastatin may have anti-inflammatory effects in addition to lipid-lowering effects, which is especially good news for women, for whom the lipid-lowering effects may be less useful than for men), she is keen to emphasize that they should not be anyone’s first port-of-call unless “first” here means “didn’t see the risk until it was too late and now LDL levels are already ≥190 mg/dL”.
Instead, she recommends taking seriously the guidelines on:
- getting plenty of fruit, vegetables, whole grains, lean protein
- avoiding red meat, processed meats, refined carbohydrates, and sweetened beverages
- getting your 150 minutes per week of moderate exercise
- avoiding alcohol, and definitely abstaining from smoking
See also: These Top Five Things Make The Biggest Difference To Health
Next, get your house in order
No, not your home gym—though sure, that too!
But rather: after the “Top Five Things” we linked just above, the sixth on the list would be “reduce stress”. Indeed, as Dr. Albert says:
❝Heart health is not just about the physical heart but also about emotional well-being. Stress management is crucial for a healthy heart❞
~ Dr. Michelle Albert
This is where a lot of people would advise mindfulness meditation, CBT, somatic therapies, and the like. And these things are useful! See for example:
No-Frills, Evidence-Based Mindfulness
…and:
However, Dr. Albert also advocates for awareness of what some professionals have called “Shit Life Syndrome”.
This is more about socioeconomic factors. There are many of those that can’t be controlled by the individual, for example:
❝Adverse maternal experiences such as depression, economic issues and low social status can lead to poor cognitive outcomes as well as cardiovascular disease.
Many jarring statistics illuminate a marked wealth gap by race and ethnicity… You might be thinking education could help bridge that gap. But it is not that simple.
While education does increase wealth, the returns are not the same for everyone. Black persons need a post-graduate degree just to attain similar wealth as white individuals with a high school degree.❞
~ Dr. Michelle Albert
Read in full: AHA president: The connection between economic adversity and cardiovascular health
What this means in practical terms (besides advocating for structural change to tackle the things such as the racism that has been baked into a lot of systems for generations) is:
Be aware not just of your obvious health risk factors, but also your socioeconomic risk factors, if you want to have good general health outcomes.
So for example, let’s say that you, dear reader, are wealthy and white, in which case you have some very big things in your favor, but are you also a woman? Because if so…
Women and Minorities Bear the Brunt of Medical Misdiagnosis
See also, relevant for some: Obesity Discrimination In Healthcare Settings ← you’ll need to scroll to the penultimate section for this one.
In other words… If you are one of the majority of people who is a woman and/or some kind of minority, things are already stacked against you, and not only will this have its own direct harmful effect, but also, it’s going to make your life harder and that stress increases CVD risk more than salt.
In short…
This means: tackle not just your stress, but also the things that cause that. Look after your finances, gather social support, know your rights and be prepared to self-advocate / have someone advocate for you, and go into medical appointments with calm well-prepared confidence.
Take care!
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Cashew Nuts vs Macadamia Nuts – Which is Healthier?
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Our Verdict
When comparing cashews to macadamias, we picked the cashews.
Why?
In terms of macros, cashews have more than 2x the protein, while macadamias have nearly 2x the fat. The fats are mostly monounsaturated, so it’s still healthy in moderation, but still, we’re going to prize the protein over it and call this category a nominal win for cashews.
When it comes to vitamins, things are fairly even; cashews have more of vitamins B5, B6, B9, and E, while macadamias have more of vitamins B1, B2, B3, and C.
In the category of minerals, cashews take the clear lead; cashews have more copper, iron, magnesium, phosphorus, potassium, selenium, and zinc, while macadamias have more calcium and manganese.
In short, enjoy both (as macadamias have their benefits too), but cashews win in total nutrient density.
Want to learn more?
You might like to read:
Why You Should Diversify Your Nuts
Take care!
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You can train your nose – and 4 other surprising facts about your sense of smell
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Would you give up your sense of smell to keep your hair? What about your phone?
A 2022 US study compared smell to other senses (sight and hearing) and personally prized commodities (including money, a pet or hair) to see what people valued more.
The researchers found smell was viewed as much less important than sight and hearing, and valued less than many commodities. For example, half the women surveyed said they’d choose to keep their hair over sense of smell.
Smell often goes under the radar as one of the least valued senses. But it is one of the first sensory systems vertebrates developed and is linked to your mental health, memory and more.
Here are five fascinating facts about your olfactory system.
DimaBerlin/Shutterstock 1. Smell is linked to memory and emotion
Why can the waft of fresh baking trigger joyful childhood memories? And why might a certain perfume jolt you back to a painful breakup?
Smell is directly linked to both your memory and emotions. This connection was first established by American psychologist Donald Laird in 1935 (although French novelist Marcel Proust had already made it famous in his reverie about the scent of madeleines baking.)
Odours are first captured by special olfactory nerve cells inside your nose. These cells extend upwards from the roof of your nose towards the smell-processing centre of your brain, called the olfactory bulb.
Smells are first detected by nerve cells in the nose. Axel_Kock/Shutterstock From the olfactory bulb they form direct connection with the brain’s limbic system. This includes the amygdala, where emotions are generated, and the hippocampus, where memories are created.
Other senses – such as sight and hearing – aren’t directly connected to the lymbic system.
One 2004 study used functional magnetic resonance imaging to demonstrate odours trigger a much stronger emotional and memory response in the brain than a visual cue.
2. Your sense of smell constantly regenerates
You can lose your ability to smell due to injury or infection – for example during and after a COVID infection. This is known as olfactory dysfunction. In most cases it’s temporary, returning to normal within a few weeks.
This is because every few months your olfactory nerve cells die and are replaced by new cells.
We’re not entirely sure how this occurs, but it likely involves your nose’s stem cells, the olfactory bulb and other cells in the olfactory nerves.
Other areas of your nervous system – including your brain and spinal cord – cannot regenerate and repair after an injury.
Constant regeneration may be a protective mechanism, as the olfactory nerves are vulnerable to damage caused by the external environment, including toxins (such as cigarette smoke), chemicals and pathogens (such as the flu virus).
But following a COVID infection some people might continue to experience a loss of smell. Studies suggest the virus and a long-term immune response damages the cells that allow the olfactory system to regenerate.
3. Smell is linked to mental health
Around 5% of the global population suffer from anosmia – total loss of smell. An estimated 15-20% suffer partial loss, known as hyposmia.
Given smell loss is often a primary and long-term symptom of COVID, these numbers are likely to be higher since the pandemic.
Yet in Australia, the prevalence of olfactory dysfunction remains surprisingly understudied.
Losing your sense of smell is shown to impact your personal and social relationships. For example, it can mean you miss out on shared eating experiences, or cause changes in sexual desire and behaviour.
In older people, declining ability to smell is associated with a higher risk of depression and even death, although we still don’t know why.
Losing your sense of smell can have a major impact on mental health. Halfpoint/Shutterstock 4. Loss of smell can help identify neurodegenerative diseases
Partial or full loss of smell is often an early indicator for a range of neurodegenerative diseases, including Alzheimer’s and Parkinson’s diseases.
Patients frequently report losing their sense of smell years before any symptoms show in body or brain function. However many people are not aware they are losing their sense of smell.
There are ways you can determine if you have smell loss and to what extent. You may be able to visit a formal smell testing centre or do a self-test at home, which assesses your ability to identify household items like coffee, wine or soap.
5. You can train your nose back into smelling
“Smell training” is emerging as a promising experimental treatment option for olfactory dysfunction. For people experiencing smell loss after COVID, it’s been show to improve the ability to detect and differentiate odours.
Smell training (or “olfactory training”) was first tested in 2009 in a German psychology study. It involves sniffing robust odours — such as floral, citrus, aromatic or fruity scents — at least twice a day for 10—20 seconds at a time, usually over a 3—6 month period.
Participants are asked to focus on the memory of the smell while sniffing and recall information about the odour and its intensity. This is believed to help reorganise the nerve connections in the brain, although the exact mechanism behind it is unclear.
Some studies recommend using a single set of scents, while others recommend switching to a new set of odours after a certain amount of time. However both methods show significant improvement in smelling.
This training has also been shown to alleviate depressive symptoms and improve cognitive decline both in older adults and those suffering from dementia.
Just like physiotherapy after a physical injury, olfactory training is thought to act like rehabilitation for your sense of smell. It retrains the nerves in your nose and the connections it forms within the brain, allowing you to correctly detect, process and interpret odours.
Lynn Nazareth, Research Scientist in Olfactory Biology, CSIRO
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Why You Can’t Skimp On Amino Acids
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Our body requires 20 amino acids (the building blocks of protein), 9 of which it can’t synthesize (thus called: “essential”) and absolutely must get from food. Normally, we get these amino acids from protein in our diet, and we can also supplement them by taking amino acid supplements if we wish.
Specifically, we require (per kg of bodyweight) a daily average of:
- Histidine: 10 mg
- Isoleucine: 20 mg
- Leucine: 39 mg
- Lysine: 30 mg
- Methionine: 10.4 mg
- Phenylalanine*: 25 mg
- Threonine: 15 mg
- Tryptophan: 4 mg
- Valine: 26 mg
*combined with the non-essential amino acid tyrosine
Source: Protein and Amino Acid Requirements In Human Nutrition: WHO Technical Report
Why this matters
A lot of attention is given to protein, and making sure we get enough of it, especially as we get older, because the risk of sarcopenia (muscle mass loss) increases with age:
However, not every protein comes with a complete set of essential amino acids, and/or have only trace amounts of of some amino acids, meaning that a dietary deficiency can arrive if one’s diet is too restrictive.
And, if we become deficient in even just one amino acid, then bad things start to happen quite soon. We only have so much space, so we’re going to oversimplify here, but:
- Histidine: is needed to produce histamine (vital for immune responses, amongst other things), and is also important for maintaining the myelin sheaths on nerve cells.
- Isoleucine: is very involved in muscle metabolism and makes up the bulk of muscle tissue.
- Leucine: is critical for muscle synthesis and repair, as well as wound healing in general, and blood sugar regulation.
- Lysine: is also critical in muscle synthesis, as well as calcium absorption and hormone production, as well as making collagen.
- Methionine: is very important for energy metabolism, zinc absorption, and detoxification.
- Phenylalanine: is a necessary building block of a lot of neurotransmitters, as well as being a building block of some amino acids not listed here (i.e., the ones your body synthesizes, but can’t without phenylalanine).
- Threonine: is mostly about collagen and elastin production, and is also very important for your joints, as well as fat metabolism.
- Tryptophan: is the body’s primary precursor to serotonin, so good luck making the latter without the former.
- Valine: is mostly about muscle growth and regeneration.
So there you see, the ill effects of deficiency can range from “muscle atrophy” to “brain stops working” and “bones fall apart” and more. In short, any essential amino acid deficiency not remedied will ultimately result in death; we literally become non-viable as organisms without these 9 things.
What to do about it (the “life hack” part)
Firstly, if you eat a lot of animal products, those are “complete” proteins, meaning that they contain all 9 essential amino acids in sensible quantities. The reason that all animal products have these, is because they are just as essential for the other animals as they are for us, so they, just like us, must consume (and thus contain) them.
However, a lot of animal products come with other health risks:
Do We Need Animal Products To Be Healthy? ← this covers which animal products are definitely very health-risky, and which are probably fine according to current best science
…so many people may prefer to get more (or possibly all) dietary protein from plants.
However, plants, unlike us, do not need to consume all 9 essential amino acids, and this may or may not contain them all.
Soy is famously a “complete” protein insofar as it has all the amino acids we need.
But what if you’re allergic to soy?
Good news! Peas are also a “complete” protein and will do the job just fine. They’re also usually cheaper.
Final note
An oft-forgotten thing is that some other amino acids are “conditionally essential”, meaning that while we can technically synthesize them, sometimes we can’t synthesize enough and must get them from our diet.
The conditions that trigger this “conditionally essential” status are usually such things as fighting a serious illness, recovering from a serious injury, or pregnancy—basically, things where your body has to work at 110% efficiency if it wants to get through it in one piece, and that extra 10% has to come from somewhere outside the body.
Examples of commonly conditionally essential amino acids are arginine and glycine.
Arginine is critical for a lot of cell-signalling processes as well as mitochondrial function, as well as being a precursor to other amino acids, including creatine.
As for glycine?
Check out: The Sweet Truth About Glycine
Enjoy!
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Top 10 Foods That Promote Lymphatic Drainage and Lymph Flow
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Melissa Gallagher, a naturopath by profession, recommends the following 10 foods that she says promote lymphatic drainage and lymph flow, as well as the below-mentioned additional properties:
Ginger
Ginger is a natural anti-inflammatory, which we wrote about here:
Ginger Does A Lot More Than You Think
Turmeric
Turmeric is another natural anti-inflammatory, which we wrote about here:
Why Curcumin (Turmeric) Is Worth Its Weight In Gold
Garlic
Garlic is—you guessed it—another natural anti-inflammatory which we wrote about here:
The Many Health Benefits Of Garlic
Pineapple
Pineapple contains a collection of enzymes collectively called bromelain—which is a unique kind of anti-inflammatory, and which we have written about here:
Bromelain vs Inflammation & Much More
Citrus
Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, which can help support the immune system in general.
Cranberry
Cranberries contain antioxidants and anti-inflammatory compounds, which we wrote about here:
Health Benefits Of Cranberries (But: You’d Better Watch Out)
The video also explains how cranberry bioactives inhibit adipogenesis and reduces fat congestion in your lymphatic system.
Dandelion Tea
Dandelion is a natural diuretic and anti-inflammatory herb, which we’ve not written about yet!
Nettle Tea
Nettle is a natural diuretic and anti-inflammatory herb, which we’ve also not written about yet!
Healthy Fats
Healthy fats like avocado, nuts, and olive oil can help reduce inflammation and support the immune system.
Fermented Foods
Fermented foods, such as kimchi and sauerkraut, contain probiotics that can improve gut health, which in turn boosts the immune system. You can read all about it here:
Making Friends With Your Gut (You Can Thank Us Later)
Want the full explanation? Here’s the video:
Click Here If The Embedded Video Doesn’t Load Automatically!
How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!
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For women with antenatal depression, micronutrients might help them and their babies – new study
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Getty Images Julia J Rucklidge, University of Canterbury; Elena Moltchanova, University of Canterbury; Roger Mulder, University of Otago, and Siobhan A Campbell, University of Canterbury
Antenatal depression affects 15% to 21% of pregnant women worldwide. It can influence birth outcomes and children’s development, as well as increase the risk of post-natal depression.
Current treatments like therapy can be inaccessible and antidepressants can carry risks for developing infants.
Over the past two decades, research has highlighted that poor nutrition is a contributing risk factor to mental health challenges. Most pregnant women in New Zealand aren’t adhering to nutritional guidelines, according to a longitudinal study. Only 3% met the recommendations for all food groups.
Another cohort study carried out in Brazil shows that ultra-processed foods (UPF) accounted for at least 30% of daily dietary energy during pregnancy, displacing healthier options.
UPFs are chemically manufactured and contain additives to improve shelf life, as well as added sugar and salt. Importantly, they are low in essential micronutrients (vitamins and minerals).
The consumption of these foods is concerning because a nutrient-poor diet during pregnancy has been linked to poorer mental health outcomes in children. This includes depression, anxiety, hyperactivity, and inattention.
Increasing nutrients in maternal diets and reducing consumption of UPFs could improve the mental health of the mother and the next generation. Good nutrition can have lifelong benefits for the offspring.
However, there are multiple factors that mean diet change alone may not in itself be sufficient to address mental health challenges. Supplementing with additional nutrients may also be important to address nutritional needs during pregnancy.
Micronutrients as treatment for depression
Our earlier research suggests micronutrient supplements for depression have benefits outside pregnancy.
But until now there have been no published randomised controlled trials specifically designed to assess the efficacy and safety of broad-spectrum micronutrients on antenatal depression and overall functioning.
The NUTRIMUM trial, which ran between 2017 and 2022, recruited 88 women in their second trimester of pregnancy who reported moderate depressive symptoms. They were randomly allocated to receive either 12 capsules (four pills, three times a day) of a broad-spectrum micronutrient supplement or an active placebo containing iodine and riboflavin for a 12-week period.
Micronutrient doses were generally between the recommended dietary allowance and the tolerable upper level.
Based on clinician ratings, micronutrients significantly improved overall psychological functioning compared to the placebo. The findings took into account all noted changes based on self-assessment and clinician observations. This includes sleep, mood regulation, coping, anxiety and side effects.
Adding micronutrients to the diet of pregnant women with antenatal depression significantly improved their overall psychological functioning. Getty Images Both groups reported similar reductions in symptoms of depression. More than three quarters of participants were in remission at the end of the trial. But 69% of participants in the micronutrient group rated themselves as “much” or “very much” improved, compared to 39% in the placebo group.
Participants taking the micronutrients also experienced significantly greater improvements in sleep and overall day-to-day functioning, compared to participants taking the placebo. There were no group differences on measures of stress, anxiety and quality of life.
Importantly, there were no group differences in reported side effects, and reports of suicidal thoughts dropped over the course of the study for both groups. Blood tests confirmed increased vitamin levels (vitamin C, D, B12) and fewer deficiencies in the micronutrient group.
Micronutrients were particularly helpful for women with chronic mental health challenges and those who had taken psychiatric medications in the past. Those with milder symptoms improved with or without the micronutrients, suggesting general care and monitoring might suffice for some women.
The benefits of micronutrients were comparable to psychotherapy but with less contact. There are no randomised controlled trials of antidepressant medication to compare these results.
Retention in the study was good (81%) and compliance excellent (90%).
Beyond maternal mental health
We followed the infants of mothers enrolled in the NUTRIMUM trial (who were therefore exposed to micronutrients during pregnancy) for 12 months, alongside infants from the general population of Aotearoa New Zealand.
This second group of infants from the general population contained a smaller sub-group who were exposed to antidepressant medication for the treatment of antenatal depression.
We assessed the neuro-behavioural development of each infant within the first four weeks of life, and temperament up to one year after birth.
These observational follow-ups showed positive effects of micronutrients on the infants’ ability to regulate their behaviour. These results were on par with or better than typical pregnancies, and better than treatments with antidepressants.
Micronutrients during pregnancy improved the neurological and behavioural development of infants. Getty Images Infants exposed to micronutrients during pregnancy were significantly better at attending to external stimuli. They were also better able to block out external stimuli during sleep. They showed fewer signs of stress and had better muscle tone compared to infants not exposed to micronutrients.
They also displayed greater ability to interact with their environment. They were better at regulating their emotional state and had fewer abnormal muscle reflexes than infants exposed to antidepressant medication in pregnancy.
Reassuringly, micronutrients had no negative impact on infant temperament.
These findings highlight the potential of micronutrients as a safe and effective alternative to traditional medication treatments for antenatal depression.
The prenatal environment sets the foundation for a child’s future. Further investigation into the benefits of micronutrient supplementation would gives us more confidence in their use for other perinatal (from the start of pregnancy to a year after birth) mental health issues. This could provide future generations with a better start to life.
We would like to acknowledge the contribution of Dr Hayley Bradley to this research project.
Julia J Rucklidge, Professor of Psychology, University of Canterbury; Elena Moltchanova, Professor of Statistics, University of Canterbury; Roger Mulder, Professor of Psychiatry, University of Otago, and Siobhan A Campbell, Intern Psychologist, Researcher – Te Puna Toiora (Mental Health and Nutrition Research Lab), University of Canterbury
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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