
Cherries vs Dates – Which is Healthier?
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Our Verdict
When comparing cherries to dates, we picked the dates.
Why?
Cherries are great too! But…
In terms of macros, dates have more fiber and carbs, for a comparable glycemic index, making dates the more nutrient-dense option in the macros category.
In the category of vitamins, cherries have more of vitamins A, C, and E, while dates have more of vitamins B1, B2, B3, B5, B6, B7, B9, K, and choline—another win for dates.
Looking at minerals, cherries are not higher in any mineral*, while dates are higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. One more win for dates!
*Well, technically cherries are marginally higher in sodium, but it’s a tiny amount in both cases, so let’s disregard that as irrelevant.
When it comes to phytochemicals, it’s worth noting that cherries do have some beneficial properties beyond what dates have (see the link below for more about those).
Adding up the sections makes for an overall win for dates, but by all means enjoy either or both; they’re both very beneficial!
Want to learn more?
You might like:
Cherries’ Very Healthy Wealth Of Benefits!
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“I Stretched Every Day For 30 Days: Game Changer!”
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How much can an unflexible person really improve in just 20 minutes per day for a month? Makari Espe finds out:
Consistency really is key
We’re supposed to stretch at least 3 times per week; for many people, the reality is often more like 2 times per year (often the 1st and 2nd of January).
So, how quickly can such neglect be turned around?
Upon initial testing, she found she was even less flexible than thought, and set about her work:
The stretches she used were from random 20-minute full body stretch videos on YouTube, of which there are many, but she used a different one each day. As she went along, she found some favorite kinds of stretching and some favorite instructors, and settled on mostly Peloton stretching videos—she also switched to evening stretching sessions instead of morning.
Along the way, she already noticed gradual improvement in mobility and reduced body tension, and after 3 weeks, it had become a habit that she started craving.
The final test? There’s a marked improvement; see the video:
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Want to learn more?
You might also like to read:
Yoga Teacher: “If I wanted to get flexible in 2025, here’s what I’d do”
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Strong Women Stay Young – by Dr. Miriam Nelson with Dr. Sarah Wernick
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Dr. Nelson makes heavy reference to her own peer-reviewed study; this involved 40 postmenopausal women, for a year, the intervention group enjoyed a 15–20 year rejuvenation (by various physical markers, ranging from strength to bone density to mobility to metabolic benefits and more) while the control group simply got a year older.
So, what was the intervention? The program itself involves two at-home 30-minute exercise sessions per week, with only easy-to-get, inexpensive equipment (mainly: dumbbells), though in the book there are also suggestions for those who prefer to use a fully-furnished gym.
There is, by the way, also a short chapter near the end entitled “Men need strength training too!”; given the target audience of the book, this chapter is brief and to the point. The final chapter, on the other hand, is longer again and is a “questions and answers” section, for troubleshooting any common problems not covered in the main part of the book.
The style is light and accessible pop-science, a little salesy in feel but all it’s “selling” is the idea that you should indeed do this exercise program, so it can be considered motivational rather than unduly commercial. Aside from that, the rest of what we find here is direct practical advice.
Bottom line: if you’d like to be stronger and healthier, this is a strongly evidence-based way to do so!
Click here to check out Strong Women Stay Young, and stay strong and young!
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How a Friend’s Death Turned Colorado Teens Into Anti-Overdose Activists
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Gavinn McKinney loved Nike shoes, fireworks, and sushi. He was studying Potawatomi, one of the languages of his Native American heritage. He loved holding his niece and smelling her baby smell. On his 15th birthday, the Durango, Colorado, teen spent a cold December afternoon chopping wood to help neighbors who couldn’t afford to heat their homes.
McKinney almost made it to his 16th birthday. He died of fentanyl poisoning at a friend’s house in December 2021. His friends say it was the first time he tried hard drugs. The memorial service was so packed people had to stand outside the funeral home.
Now, his peers are trying to cement their friend’s legacy in state law. They recently testified to state lawmakers in support of a bill they helped write to ensure students can carry naloxone with them at all times without fear of discipline or confiscation. School districts tend to have strict medication policies. Without special permission, Colorado students can’t even carry their own emergency medications, such as an inhaler, and they are not allowed to share them with others.
“We realized we could actually make a change if we put our hearts to it,” said Niko Peterson, a senior at Animas High School in Durango and one of McKinney’s friends who helped write the bill. “Being proactive versus being reactive is going to be the best possible solution.”
Individual school districts or counties in California, Maryland, and elsewhere have rules expressly allowing high school students to carry naloxone. But Jon Woodruff, managing attorney at the Legislative Analysis and Public Policy Association, said he wasn’t aware of any statewide law such as the one Colorado is considering. Woodruff’s Washington, D.C.-based organization researches and drafts legislation on substance use.
Naloxone is an opioid antagonist that can halt an overdose. Available over the counter as a nasal spray, it is considered the fire extinguisher of the opioid epidemic, for use in an emergency, but just one tool in a prevention strategy. (People often refer to it as “Narcan,” one of the more recognizable brand names, similar to how tissues, regardless of brand, are often called “Kleenex.”)
The Biden administration last year backed an ad campaign encouraging young people to carry the emergency medication.
Most states’ naloxone access laws protect do-gooders, including youth, from liability if they accidentally harm someone while administering naloxone. But without school policies explicitly allowing it, the students’ ability to bring naloxone to class falls into a gray area.
Ryan Christoff said that in September 2022 fellow staff at Centaurus High School in Lafayette, Colorado, where he worked and which one of his daughters attended at the time, confiscated naloxone from one of her classmates.
“She didn’t have anything on her other than the Narcan, and they took it away from her,” said Christoff, who had provided the confiscated Narcan to that student and many others after his daughter nearly died from fentanyl poisoning. “We should want every student to carry it.”
Boulder Valley School District spokesperson Randy Barber said the incident “was a one-off and we’ve done some work since to make sure nurses are aware.” The district now encourages everyone to consider carrying naloxone, he said.
Community’s Devastation Turns to Action
In Durango, McKinney’s death hit the community hard. McKinney’s friends and family said he didn’t do hard drugs. The substance he was hooked on was Tapatío hot sauce — he even brought some in his pocket to a Rockies game.
After McKinney died, people started getting tattoos of the phrase he was known for, which was emblazoned on his favorite sweatshirt: “Love is the cure.” Even a few of his teachers got them. But it was classmates, along with their friends at another high school in town, who turned his loss into a political movement.
“We’re making things happen on behalf of him,” Peterson said.
The mortality rate has spiked in recent years, with more than 1,500 other children and teens in the U.S. dying of fentanyl poisoning the same year as McKinney. Most youth who die of overdoses have no known history of taking opioids, and many of them likely thought they were taking prescription opioids like OxyContin or Percocet — not the fake prescription pills that increasingly carry a lethal dose of fentanyl.
“Most likely the largest group of teens that are dying are really teens that are experimenting, as opposed to teens that have a long-standing opioid use disorder,” said Joseph Friedman, a substance use researcher at UCLA who would like to see schools provide accurate drug education about counterfeit pills, such as with Stanford’s Safety First curriculum.
Allowing students to carry a low-risk, lifesaving drug with them is in many ways the minimum schools can do, he said.
“I would argue that what the schools should be doing is identifying high-risk teens and giving them the Narcan to take home with them and teaching them why it matters,” Friedman said.
Writing in The New England Journal of Medicine, Friedman identified Colorado as a hot spot for high school-aged adolescent overdose deaths, with a mortality rate more than double that of the nation from 2020 to 2022.
“Increasingly, fentanyl is being sold in pill form, and it’s happening to the largest degree in the West,” said Friedman. “I think that the teen overdose crisis is a direct result of that.”
If Colorado lawmakers approve the bill, “I think that’s a really important step,” said Ju Nyeong Park, an assistant professor of medicine at Brown University, who leads a research group focused on how to prevent overdoses. “I hope that the Colorado Legislature does and that other states follow as well.”
Park said comprehensive programs to test drugs for dangerous contaminants, better access to evidence-based treatment for adolescents who develop a substance use disorder, and promotion of harm reduction tools are also important. “For example, there is a national hotline called Never Use Alone that anyone can call anonymously to be supervised remotely in case of an emergency,” she said.
Taking Matters Into Their Own Hands
Many Colorado school districts are training staff how to administer naloxone and are stocking it on school grounds through a program that allows them to acquire it from the state at little to no cost. But it was clear to Peterson and other area high schoolers that having naloxone at school isn’t enough, especially in rural places.
“The teachers who are trained to use Narcan will not be at the parties where the students will be using the drugs,” he said.
And it isn’t enough to expect teens to keep it at home.
“It’s not going to be helpful if it’s in somebody’s house 20 minutes outside of town. It’s going to be helpful if it’s in their backpack always,” said Zoe Ramsey, another of McKinney’s friends and a senior at Animas High School.
“We were informed it was against the rules to carry naloxone, and especially to distribute it,” said Ilias “Leo” Stritikus, who graduated from Durango High School last year.
But students in the area, and their school administrators, were uncertain: Could students get in trouble for carrying the opioid antagonist in their backpacks, or if they distributed it to friends? And could a school or district be held liable if something went wrong?
He, along with Ramsey and Peterson, helped form the group Students Against Overdose. Together, they convinced Animas, which is a charter school, and the surrounding school district, to change policies. Now, with parental permission, and after going through training on how to administer it, students may carry naloxone on school grounds.
Durango School District 9-R spokesperson Karla Sluis said at least 45 students have completed the training.
School districts in other parts of the nation have also determined it’s important to clarify students’ ability to carry naloxone.
“We want to be a part of saving lives,” said Smita Malhotra, chief medical director for Los Angeles Unified School District in California.
Los Angeles County had one of the nation’s highest adolescent overdose death tallies of any U.S. county: From 2020 to 2022, 111 teens ages 14 to 18 died. One of them was a 15-year-old who died in a school bathroom of fentanyl poisoning. Malhotra’s district has since updated its policy on naloxone to permit students to carry and administer it.
“All students can carry naloxone in our school campuses without facing any discipline,” Malhotra said. She said the district is also doubling down on peer support and hosting educational sessions for families and students.
Montgomery County Public Schools in Maryland took a similar approach. School staff had to administer naloxone 18 times over the course of a school year, and five students died over the course of about one semester.
When the district held community forums on the issue, Patricia Kapunan, the district’s medical officer, said, “Students were very vocal about wanting access to naloxone. A student is very unlikely to carry something in their backpack which they think they might get in trouble for.”
So it, too, clarified its policy. While that was underway, local news reported that high school students found a teen passed out, with purple lips, in the bathroom of a McDonald’s down the street from their school, and used Narcan to revive them. It was during lunch on a school day.
“We can’t Narcan our way out of the opioid use crisis,” said Kapunan. “But it was critical to do it first. Just like knowing 911.”
Now, with the support of the district and county health department, students are training other students how to administer naloxone. Jackson Taylor, one of the student trainers, estimated they trained about 200 students over the course of three hours on a recent Saturday.
“It felt amazing, this footstep toward fixing the issue,” Taylor said.
Each trainee left with two doses of naloxone.
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.
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How To Grow New Brain Cells (At Any Age)
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How To Grow New Brain Cells (At Any Age)
It was long believed that brain growth could not occur later in life, due to expending our innate stock of pluripotent stem cells. However, this was mostly based on rodent studies.
Rodent studies are often used for brain research, because it’s difficult to find human volunteers willing to have their brains sliced thinly (so that the cells can be viewed under a microscope) at the end of the study.
However, neurobiologist Dr. Maura Boldrini led a team that did a lot of research by means of autopsies on the hippocampi of (previously) healthy individuals ranging in age from 14 to 79.
What she found is that while indeed the younger subjects did predictably have more young brain cells (neural progenitors and immature neurons), even the oldest subject, at the age of 79, had been producing new brain cells up until death.
Read her landmark study: Human Hippocampal Neurogenesis Persists throughout Aging
There was briefly a flurry of news articles about a study by Dr. Shawn Sorrels that refuted this, however, it later came to light that Dr. Sorrels had accidentally destroyed his own evidence during the cell-fixing process—these things happen; it’s just unfortunate the mistake was not picked up until after publication.
A later study by a Dr. Elena Moreno-Jiménez fixed this flaw by using a shorter fixation time for the cell samples they wanted to look at, and found that there were tens of thousands of newly-made brain cells in samples from adults ranging from 43 to 87.
Now, there was still a difference: the samples from the youngest adult had 30% more newly-made braincells than the 87-year-old, but given that previous science thought brain cell generation stopped in childhood, the fact that an 87-year-old was generating new brain cells 30% less quickly than a 43-year-old is hardly much of a criticism!
As an aside: samples from patients with Alzheimer’s also had a 30% reduction in new braincell generation, compared to samples from patients of the same age without Alzheimer’s. But again… Even patients with Alzheimer’s were still growing some new brain cells.
Read it for yourself: Adult hippocampal neurogenesis is abundant in neurologically healthy subjects and drops sharply in patients with Alzheimer’s disease
Practical advice based on this information
Since we can do neurogenesis at any age, but the rate does drop with age (and drops sharply in the case of Alzheimer’s disease), we need to:
Feed your brain. The brain is the most calorie-consuming organ we have, by far, and it’s also made mostly of fat* and water. So, get plenty of healthy fats, and get plenty of water.
*Fun fact: while depictions in fiction (and/or chemically preserved brains) may lead many to believe the brain has a rubbery consistency, the untreated brain being made of mostly fat and water gives it more of a blancmange-like consistency in reality. That thing is delicate and spatters easily. There’s a reason it’s kept cushioned inside the strongest structure of our body, far more protected than anything in our torso.
Exercise. Specifically, exercise that gets your blood pumping. This (as our earlier-featured video today referenced) is one of the biggest things we can do to boost Brain-Derived Neurotrophic Factor, or BDNF.
Here be science: Brain-Derived Neurotrophic Factor, Depression, and Physical Activity: Making the Neuroplastic Connection
However, that’s not the only way to increase BDNF; another is to enjoy a diet rich in polyphenols. These can be found in, for example, berries, tea, coffee, and chocolate. Technically those last two are also botanically berries, but given how we usually consume them, and given how rich they are in polyphenols, they merit a special mention.
See for example: Effects of nutritional interventions on BDNF concentrations in humans: a systematic review
Some supplements can help neuron (re)growth too, so if you haven’t already, you might want to check out our previous main feature on lion’s mane mushroom, a supplement which does exactly that.
For those who like videos, you may also enjoy this TED talk by neuroscientist Dr. Sandrine Thuret:
Prefer text? Click here to read the transcript
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Could we one day get vaccinated against the gastro bug norovirus? Here’s where scientists are at
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Norovirus is the leading cause of acute gastroenteritis outbreaks worldwide. It’s responsible for roughly one in every five cases of gastro annually.
Sometimes dubbed the “winter vomiting bug” or the “cruise ship virus”, norovirus – which causes vomiting and diarrhoea – is highly transmissible. It spreads via contact with an infected person or contaminated surfaces. Food can also be contaminated with norovirus.
While anyone can be infected, groups such as young children, older adults and people who are immunocompromised are more vulnerable to getting very sick with the virus. Norovirus infections lead to about 220,000 deaths globally each year.
Norovirus outbreaks also lead to massive economic burdens and substantial health-care costs.
Although norovirus was first identified more than 50 years ago, there are no approved vaccines or antiviral treatments for this virus. Current treatment is usually limited to rehydration, either by giving fluids orally or through an intravenous drip.
So if we’ve got vaccines for so many other viruses – including COVID, which emerged only a few years ago – why don’t we have one for norovirus?
Pearl PhotoPix/Shutterstock An evolving virus
One of the primary barriers to developing effective vaccines lies in the highly dynamic nature of norovirus evolution. Much like influenza viruses, norovirus shows continuous genetic shifts, which result in changes to the surface of the virus particle.
In this way, our immune system can struggle to recognise and respond when we’re exposed to norovirus, even if we’ve had it before.
Compounding this issue, there are at least 49 different norovirus genotypes.
Both genetic diversity and changes in the virus’ surface mean the immune response to norovirus is unusually complex. An infection will typically only give someone immunity to that specific strain and for a short time – usually between six months and two years.
All of this poses challenges for vaccine design. Ideally, potential vaccines must not only induce strong, long-lasting immunity, but also maintain efficacy across the vast genetic diversity of circulating noroviruses.
Recent progress
Progress in norovirus vaccinology has accelerated over the past couple of decades. While researchers are considering multiple strategies to formulate and deliver vaccines, a technology called VLP-based vaccines is at the forefront.
VLP stands for virus-like particles. These synthetic particles, which scientists developed using a key component of the norovirus (called the major caspid protein), are almost indistinguishable from the natural structure of the virus.
When given as a vaccine, these particles elicit an immune response resembling that generated by a natural infection with norovirus – but without the debilitating symptoms of gastro.
What’s in the pipeline?
One bivalent VLP vaccine (“bivalent” meaning it targets two different norovirus genotypes) has progressed through multiple clinical trials. This vaccine showed some protection against moderate to severe gastroenteritis in healthy adults.
However, its development recently suffered a significant setback. A phase two clinical trial in infants failed to show it effectively protected against moderate or severe acute gastroenteritis. The efficacy of the vaccine in this trial was only 5%.
In another recent phase two trial, an oral norovirus vaccine did meet its goals. Participants who took this pill were 30% less likely to develop norovirus compared to those who received a placebo.
This oral vaccine uses a modified adenovirus to deliver the norovirus VLP gene sequence to the intestine to stimulate the immune system.
With the success of mRNA vaccines during the COVID pandemic, scientists are also exploring this platform for norovirus.
Messenger ribonucleic acid (mRNA) is a type of genetic material that gives our cells instructions to make proteins associated with specific viruses. The idea is that if we subsequently encounter the relevant virus, our immune system will be ready to respond.
Moderna, for example, is developing an mRNA vaccine which primes the body with norovirus VLPs.
The theoretical advantage of mRNA-based vaccines lies in their rapid adaptability. They will potentially allow annual updates to match circulating strains.
Researchers have also developed alternative vaccine approaches using just the norovirus “spikes” located on the virus particle. These spikes contain crucial structural features, allowing the virus to infect our cells, and should elicit an immune response similar to VLPs. Although still in early development, this is another promising strategy.
Separate to vaccines, my colleagues and I have also discovered a number of natural compounds that could have antiviral properties against norovirus. These include simple lemon juice and human milk oligosaccharides (complex sugars found in breast milk).
Although still in the early stages, such “inhibitors” could one day be developed into a pill to prevent norovirus from causing an infection.
Where to from here?
Despite recent developments, we’re still probably at least three years away from any norovirus vaccine hitting the market.
Several key challenges remain before we get to this point. Notably, any successful vaccine must offer broad cross-protection against genetically diverse and rapidly evolving strains. And we’ll need large, long-term studies to determine the durability of protection and whether boosters might be required.
Norovirus is often dismissed as only a mild nuisance, but it can be debilitating – and for the most vulnerable, deadly. Developing a safe and effective norovirus vaccine is one of the most pressing and under-addressed needs in infectious disease prevention.
A licensed norovirus vaccine could drastically reduce workplace and school absenteeism, hospitalisations and deaths. It could also bolster our preparedness against future outbreaks of gastrointestinal pathogens.
Grant Hansman, Senior Research Fellow, Institute for Biomedicine and Glycomics, Griffith University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Tight Hips? Stiff Back? These 5 Exercises Improve Everything
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Movement coach Alisa Szyman shows us how:
On the move
These movements address most tight hips, stiff shoulders, and back pain that stretching alone doesn’t fix:
- Inchworm to cobra: this sequence counteracts prolonged sitting by opening your posterior chain during the inchworm and your anterior line during cobra, moving from a forward fold to a high plank, dropping your hips into cobra, pressing back into downward dog, and returning to standing for five reps or 60 seconds.
World’s greatest stretch with arm reaches: this lunge-based movement opens your hip flexors while restoring thoracic spine rotation and extension by rotating your chest towards your front leg and reaching your arm up and back, holding about 60 seconds per side. - Reverse tabletop and drive through: this exercise opens your shoulders and chest while activating your glutes, core, and posterior chain, lifting your hips into reverse tabletop before driving your hips through your arms for about 60 seconds, or holding the tabletop if the drive through isn’t yet possible.
- Cossack squat: this lateral squat restores side-to-side hip mobility often lost from only moving forwards and backwards, shifting deeply into one bent knee while keeping the opposite leg straight, then alternating sides for about a minute or as many controlled reps as possible.
- Deep squat with heel lifts: this movement improves your ankle mobility and strength while reinforcing deep hip mobility, holding your deepest squat with your chest lifted and lifting your heels briefly before lowering them back to the ground, modifying by holding the squat or using support if needed.
The reason they work is because together, these five movements address full-body mobility, flexibility, strength, lateral movement, spinal rotation, and ankle control, which all adds up to a daily routine that targets the areas most affected by modern sedentary habits.
For more on all of this plus visual demonstrations, enjoy:
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Want to learn more?
You might also like:
Mobility For Now & For Later: Train For The Marathon That Is Your Life!
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Don’t Forget…
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- Inchworm to cobra: this sequence counteracts prolonged sitting by opening your posterior chain during the inchworm and your anterior line during cobra, moving from a forward fold to a high plank, dropping your hips into cobra, pressing back into downward dog, and returning to standing for five reps or 60 seconds.








