The Tiniest Seeds With The Most Value

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If You’re Not Taking Chia, You’re Missing Out

Last Tuesday, we wrote about nutritional psychiatry, and the benefits of eating for one’s mental health.

You can check out Dr. Uma Naidoo’s to-dos, here:

The 6 Pillars Of Nutritional Psychiatry

In response, one of our subscribers wrote to mention:

❝Really interesting….just put chia seeds in my diet love them……taking the Drs advice.❞

~ Cindy, 10almonds subscriber

And then! On Friday, our tip at the top of the newsletter was:

Not sure how to incorporate chia seeds into your diet? It’s easier to want the benefits of their many brain-healthy (and otherwise-healthy, too) nutrients, than it is to know what to do with them necessarily, and not everyone enjoys seeds as a snack. So…

When you cook rice, throw in a tablespoon of chia seeds too. The cooking process will soften them and they won’t be texturally any different than the rice, but the nutrients will be all there.

They can also be thrown in with lentils, in the same fashion! Or oatmeal, when cooking it or making overnight oats.

We’ll be honest, it was Cindy’s comment that prompted us to suggest it. But wait! There was more to come in response:

❝You had a teaser ..on Chia seed.would of liked a article on the benefits . I’ve just discovered Chia seeds…❞

~ Cindy, 10almonds subscriber

So, Cindy, this one’s for you:

Nutritional powerhouse

First things first, these tiny seeds have a lot of nutrients. There are not many more nutrient-dense foods than this (there’s a kind of seaweed that might be a contender; we’ll have to do some research and get back to you).

Check them out:

USDA Nutritional Factsheet: Chia Seeds

So much protein and healthy fat, so many vitamins and minerals, and so many miscellaneous other micronutrients that we’d be here all day to list them (which is why we linked the above factsheet instead).

Antioxidants in abundance

These deserve a special mention, because they include quercetin which we’ve written about previously:

Fight Inflammation & Protect Your Brain, With Quercetin

…as well as quite a collection of others (including chlorogenic acid and caffeic acid, which may sound alarming but are great for lowering your blood pressure and against inflammation, respectively):

There are others too, with cardioprotective effects, liver-healthy effects, and anticancer properties:

Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review

Good for the heart and blood

Check it out:

Oh, and about diabetes? There’s more, this time pertaining to reducing after-dinner blood sugars (or “postpranidial glycemia”, in sciencese):

Good for the brain

Regular 10almonds readers will know that “what’s good for the blood, is good for the brain” is a very good rule of thumb already, but their highomega-3 content makes them especially so:

What Omega-3 Fatty Acids Really Do For Us

Want some?

We don’t sell them, but you can probably find them in your local supermarket and/or health food store, and if you prefer getting things online, here for your convenience is an example product on Amazon

Enjoy!

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  • Do Try This At Home: The 12-Week Brain Fitness Program

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    12 Weeks To Measurably Boost Your Brain

    This is Dr. Majid Fotuhi. From humble beginnings (being smuggled out of Iran in 1980 to avoid death in the war), he went on (after teaching himself English, French, and German, hedging his bets as he didn’t know for sure where life would lead him) to get his MD from Harvard Medical School and his PhD in neuroscience from Johns Hopkins University. Since then, he’s had a decades-long illustrious career in neurology and neurophysiology.

    What does he want us to know?

    The Brain Fitness Program

    This is not, by the way, something he’s selling. Rather, it was a landmark 12-week study in which 127 people aged 60–80, of which 63% female, all with a diagnosis of mild cognitive impairment, underwent an interventional trial—in other words, a 12-week brain fitness course.

    After it, 84% of the participants showed statistically significant improvements in cognitive function.

    Not only that, but of those who underwent MRI testing before and after (not possible for everyone due to practical limitations), 71% showed either no further deterioration of the hippocampus, or actual growth above the baseline volume of the hippocampus (that’s good, and it means functionally the memory center of the brain has been rejuvenated).

    You can read a little more about the study here:

    A Personalized 12-week “Brain Fitness Program” for Improving Cognitive Function and Increasing the Volume of Hippocampus in Elderly with Mild Cognitive Impairment

    As for what the program consisted of, and what Dr. Fotuhi thus recommends for everyone…

    Cognitive stimulation

    This is critical, so we’re going to spend most time on this one—the others we can give just a quick note and a pointer.

    In the study this came in several forms and had the benefit of neurofeedback technology, but he says we can replicate most of the effects by simply doing something cognitively stimulating. Whatever challenges your brain is good, but for maximum effect, it should involve the language faculties of the brain, since these are what tend to get hit most by age-related cognitive decline, and are also what tends to have the biggest impact on life when lost.

    If you lose your keys, that’s an inconvenience, but if you can’t communicate what is distressing you, or understand what someone is explaining to you, that’s many times worse—and that kind of thing is a common reality for many people with dementia.

    To keep the lights brightly lit in that part of the brain: language-learning is good, at whatever level suits you personally. In other words: there’s a difference between entry-level Duolingo Spanish, and critically analysing Rumi’s poetry in the original Persian, so go with whatever is challenging and/but accessible for you—just like you wouldn’t go to the gym for the first time and try to deadlift 500lbs, but you also probably wouldn’t do curls with the same 1lb weights every day for 10 years.

    In other words: progressive overloading is key, for the brain as well as for muscles. Start easy, but if you’re breezing through everything, it’s time to step it up.

    If for some reason you’re really set against the idea of learning another language, though, check out:

    Reading As A Cognitive Exercise ← there are specific tips here for ensuring your reading is (and remains) cognitively beneficial

    Mediterranean diet

    Shocking nobody, this is once again recommended. You might like to check out the brain-healthy “MIND” tweak to it, here:

    Four Ways To Upgrade The Mediterranean Diet ← it’s the fourth one

    Omega-3 supplementation

    Nothing complicated here. The brain needs a healthy balance of these fatty acids to function properly, and most people have an incorrect balance (too little omega-3 for the omega-6 present):

    What Omega-3 Fatty Acids Really Do For Us ← scroll to “against cognitive decline”

    Increasing fitness

    There’s a good rule of thumb: what’s healthy for your heart, is healthy for your brain. This is because, like every other organ in your body, the brain does not function well without good circulation bringing plenty of oxygen and nutrients, which means good cardiovascular health is necessary. The brain is extra sensitive to this because it’s a demanding organ in terms of how much stuff it needs delivering via blood, and also because of the (necessary; we’d die quickly and horribly without it) impediment of the blood-brain barrier, and the possibility of beta-amyloid plaques and similar woes (they will build up if circulation isn’t good).

    How To Reduce Your Alzheimer’s Risk ← number two on the list here

    Practising mindfulness medication

    This is also straightforward, but not to be underestimated or skipped over:

    No-Frills, Evidence-Based Mindfulness

    Want to step it up? Check out:

    Meditation Games That You’ll Actually Enjoy

    Lastly…

    Dr. Fotuhi wants us to consider looking after our brain the same way we look after our teeth. No, he doesn’t want us to brush our brain, but he does want us to take small measurable actions multiple times per day, every day.

    You can’t just spend the day doing nothing but brushing your teeth for the entirety of January the 1st and then expect them to be healthy for the rest of the year; it doesn’t work like that—and it doesn’t work like that for the brain, either.

    So, make the habits, and keep them going

    Take care!

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  • Margarine vs Butter – Which is Healthier

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing margarine to butter, we picked the butter.

    Why?

    Once upon a time, when margarines were filled with now-banned trans fats, this would have been an easy win for butter.

    Nowadays, the macronutrient/lipid profiles are generally more similar (although margarine often has a little less saturated fat), except one thing that butter has in its favor:

    More micronutrients. What exactly they are (and how much) depends on the diet and general health of the cows from whom the milk to make the butter came, but they’re not something found in plant-based butter alternatives at this time.

    Nevertheless, because of the saturated fat content, it’s not advisable to use more than a very small amount of either (two tablespoons of butter would put one at the daily limit already, without eating any other saturated fat that day).

    Read more: Butter vs Margarine

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  • Lemon vs Lime – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing lemons to limes, we picked the lemons.

    Why?

    This one’s simple today. They’re both comparable fruits in most ways, and their macro profiles are almost identical. When it comes to vitamins, however, they stand apart a little.

    Both are most well-known for their vitamin C content, but lemons contain about 2x the vitamin C of limes.

    In other vitamins, they’re not too far apart. Technically limes have 2x the vitamin A, but this doesn’t count for much because it’s a case of “two times almost nothing is still almost nothing”.

    In the category of minerals, neither fruit is a very good source of most minerals, and the minerals they do have, are mostly more or less the same.

    Both are acidic, and this can have blood sugar benefits in both cases (and, if not careful, damage tooth enamel in both cases). Nothing to set either apart from the other here.

    So, it comes down to the vitamin C! In which category, lemons take the prize with their higher content.

    Want to learn more?

    You might like to read:

    10 Ways To Balance Blood Sugars ← where it talks about the use of vinegar here, it’s about the acidity, so lemon juice or lime juice is an option too!

    Take care!

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  • Millet vs Rye – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing millet to rye, we picked the rye.

    Why?

    In terms of macros, they’re about equal on protein, and rye has more carbs and fiber, the ratio of which give it the lower glycemic index, so we say rye wins this category.

    In the category of vitamins, millet has more of vitamins B1, B2, B6, and B9, while rye has more of vitamins A, B5, E, and K. Notionally, that’s a 4:4 tie, though rye’s margins of difference are an order of magnitude greater, so we say rye takes a marginal victory on this one.

    When it comes to minerals, there’s nothing to debate here: millet has more copper, while rye has more calcium, manganese, phosphorus, potassium, selenium, and zinc. An easy win for rye on this one.

    Adding up the sections gives the overall win to rye, but there is one other thing worth mentioning: millet is naturally gluten-free, but rye is not, so if you are avoiding gluten for any reason, you’ll want to pick the millet in this case.

    See also: Gluten: What’s The Truth?

    Aside from that, by all means enjoy either or both, in moderation! Diversity is good.

    Want to learn more?

    You might like to read:

    Grains: Bread Of Life, Or Cereal Killer?

    Enjoy!

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  • The Anti-Viral Gut – by Dr. Robynne Chutkan

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    Some people get a virus and feel terrible for a few days; other people get the same virus and die. Then there are some who never even get it at all despite being in close proximity with the other two. So, what’s the difference?

    Dr. Robynne Chutkan outlines the case for the difference not being in the virus, but in the people. And nor is it a matter of mysterious fate, but rather, a matter of the different levels of defenses (or lack thereof) that we each have.

    The key, she explains, is in our microbiome, and the specific steps to make sure that ours is optimized and ready to protect us. The book goes beyond “eat prebiotics and probiotics”, though, and goes through other modifiable factors, based on data from this pandemic and the last one a hundred years ago. We also learn about the many different kinds of bacteria that live in our various body parts (internal and external), because as it turns out, our gut microbiome (however important; hence the title) isn’t the only relevant microbiome when it comes to whether or not a given disease will take hold or be eaten alive on the way in.

    The style is very polished—Dr. Chutkan is an excellent educator who makes her points clearly and comprehensibly without skimping on scientific detail.

    Bottom line: if you’d like your chances of surviving any given virus season to not be left to chance, then this is a must-read book.

    Click here to check out The Anti-Viral Gut, and make your body a fortress!

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  • Severe Complications for Pregnant Veterans Nearly Doubled in the Last Decade, a GAO Report Finds

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    ProPublica is a Pulitzer Prize-winning investigative newsroom. Sign up for The Big Story newsletter to receive stories like this one in your inbox.

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    Over the past decade, the rate of veterans suffering severe pregnancy complications has risen dramatically, a new federal report found.

    Veterans have raced to the hospital with dangerous infections, kidney failure, aneurysms or blood loss. They’ve required hysterectomies, breathing machines and blood transfusions to save their lives. Between 2011 and 2020, 13 veterans died after such complications.

    The report found that among people getting health care benefits through the Department of Veterans Affairs, the rate of severe complications nearly doubled during that time, from about 93 per 10,000 hospitalizations in 2011 to just over 184 per 10,000 hospitalizations in 2020. Black veterans had the highest rates.

    The report, which was put together by the Government Accountability Office, also made recommendations for reducing the problem, which focus on conducting more routine screenings throughout pregnancy and in the postpartum period.

    “It is imperative that the VA help ensure veterans have the healthiest pregnancy outcomes possible,” the report said, highlighting the increasing number of veterans using the agency’s maternity benefits as well as the troublesome complication rates faced by Black women.

    The report’s findings are an unfortunate trend, said Alyssa Hundrup, director of health care at the GAO. The office analyzed data on 40,000 hospitalizations related to deliveries paid for by the VA. It captures a time period before 21 states banned or greatly restricted abortion and the military was thrust into a political battle over whether it would pay for active service members to travel for abortion care if a pregnancy was a risk to their health.

    Hundrup, who led the review, said the analysis included hospital records from days after delivery to a year postpartum. The report was mandated after Congress passed a law in 2021 that aimed to address the maternal health crisis among veterans. The law led to a $15 million investment in maternity care coordination programs for veterans.

    The report recommended that the VA analyze and collect more data on severe complications as well as data on the mental health, race and ethnicity of veterans who experience complications to understand the causes behind the increase and the reasons for the disparity. The report also states that oversight is needed to ensure screenings are being completed.

    Studies show there’s a connection between mental health conditions and pregnancy-related complications, VA officials said.

    The report recommended expanding the screening questions that providers ask patients at appointments to glean more information about their mental health, including anxiety and PTSD symptoms. It urged the VA to review the data more regularly.

    “You don’t know what you don’t measure,” Hundrup said in an interview with ProPublica.

    The VA health system, which historically served a male population, does not provide maternity care at its facilities. Instead, the agency has outsourced maternity care. But when patients were treated by those providers, the VA failed to track whether they were getting screened for other health issues and mental health problems.

    Officials hope the improved data collection will help the VA study underlying issues that may lead to complications. For example, do higher rates of anxiety have a connection to rates of high blood pressure in pregnant people?

    VA officials are working with a maternal health review committee to monitor the data as it is gathered. The agency recently conducted its first review of data going back five years about pregnancy-related complications, said Dr. Amanda Johnson, acting head of the VA’s Office of Women’s Health, who is overseeing the implementation of the report’s recommendations.

    The VA has created a dashboard to monitor pregnant veterans’ health outcomes. The VA’s data analysis team will also examine the impact of veterans’ ages on complications and whether they differ for people who live in urban and rural areas.

    VA officials will begin to review mental health screenings conducted by maternal care coordinators in March. The coordinators advocate for veterans, helping them between health care visits, whether their providers are inside or outside the VA.

    Johnson said that reducing racial and ethnic disparities is a priority for the agency. In 2018, ProPublica published “Lost Mothers,” a series that shed light on the country’s maternal health crisis. Studies have shown that in the general population, Black women are three times more likely than white women to die from pregnancy-related complications. While deaths made up only a small portion of the bad outcomes for Black veterans cited in the report, VA care could not spare them from elevated rates of severe complications. Johnson said the maternal health crisis also persists within the VA.

    “There is a disparity,” Johnson said. “We are not immune to that.”

    Research shows pregnant people who have used the VA’s coverage have higher rates of trauma and mental conditions that can increase their risks of complications and bad outcomes.

    This may be because many people who join the military enter it having already faced trauma, said Dr. Laura Miller, a psychiatrist and the medical director of reproductive mental health at the VA.

    She said veterans with PTSD have higher rates of complications such as preeclampsia, a potentially fatal condition related to high blood pressure, gestational diabetes and postpartum depression. If untreated during pregnancy, depression also increases the likelihood of preterm birth and lingering problems for babies.

    Hundrup said she hopes this proactive work will improve maternal health.

    “We want these numbers trending in the other direction,” Hundrup said.

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