Seeds: The Good, The Bad, And The Not-Really-Seeds!
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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
❝Doctors are great at saving lives like mine. I’m a two time survivor of colon cancer and have recently been diagnosed with Chron’s disease at 62. No one is the health system can or is prepared to tell me an appropriate diet to follow or what to avoid. Can you?❞
Congratulations on the survivorship!
As to Crohn’s, that’s indeed quite a pain, isn’t it? In some ways, a good diet for Crohn’s is the same as a good diet for most other people, with one major exception: fiber
…and unfortunately, that changes everything, in terms of a whole-foods majority plant-based diet.
What stays the same:
- You still ideally want to eat a lot of plants
- You definitely want to avoid meat and dairy in general
- Eating fish is still usually* fine, same with eggs
- Get plenty of water
What needs to change:
- Consider swapping grains for potatoes or pasta (at least: avoid grains)
- Peel vegetables that are peelable; discard the peel or use it to make stock
- Consider steaming fruit and veg for easier digestion
- Skip spicy foods (moderate spices, like ginger, turmeric, and black pepper, are usually fine in moderation)
Much of this latter list is opposite to the advice for people without Crohn’s Disease.
*A good practice, by the way, is to keep a food journal. There are apps that you can get for free, or you can do it the old-fashioned way on paper if prefer.
But the important part is: make a note not just of what you ate, but also of how you felt afterwards. That way, you can start to get a picture of patterns, and what’s working (or not) for you, and build up a more personalized set of guidelines than anyone else could give to you.
We hope the above pointers at least help you get going on the right foot, though!
❝Why do baked goods and deep fried foods all of a sudden become intolerable? I used to b able to ingest bakery foods and fried foods. Lately I developed an extreme allergy to Kiwi… what else should I “fear”❞
About the baked goods and the deep-fried foods, it’s hard to say without more information! It could be something in the ingredients or the method, and the intolerance could be any number of symptoms that we don’t know. Certainly, pastries and deep-fried foods are not generally substantial parts of a healthy diet, of course!
Kiwi, on the other hand, we can answer… Or rather, we can direct you to today’s “What’s happening in the health world” section below, as there is news on that front!
We turn the tables and ask you a question!
We’ll then talk about this tomorrow:
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The Joy Of Missing Out
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What this is not going to be: a sour grapes thing.
What this is going to be: an exploration of how the grass is greener
on the other side of the fencewherever you water itIt’s easy to feel lonely and isolated, even in today’s increasingly-connected world. We’ve tackled that topic before:
How To Beat Loneliness & Isolation
One of the more passive (but still reasonable) ways of reducing isolation is to simply say “yes” more, which we discussed (along with other more active strategies) here:
When The World Moves Without Us… Can We Side-Step Age-Related Alienation?
But, is there any benefit to be gained from not being in the thick of things?
Sometimes some things associated with isolation are not, in reality, necessarily isolating. See for example:
But, the implications of embracing the “joy of missing out” are much more wide-reaching:
Wherever you are, there you are
You’ve probably read before the phrase “wherever you go, there you are”, but this phrasing brings attention to the fact that you already are where you are.
There are quite possibly aspects of your current life/situation that are not ideal, but take a moment to appreciate where you are in life. At the very least, you are probably in a safe warm dry house with plenty of food available; chances are you have plenty of luxuries too.
See also: How To Get Your Brain On A More Positive Track (Without Toxic Positivity)
And yet, it’s easy to have a fear of missing out. Even billionaires fear they do not have enough and must acquire more in order to be truly secure and fulfilled.
As it goes for material wealth, so it also goes for social wealth—in other words, we may worry about such questions as: on whom can we rely, and who will be there for us if we need them? Do we, ultimately, have enough social capital to be secure?
- For social media influencers, it’ll be follower counts and engagement.
- For the family-oriented, it might be the question of whose house a given holiday gets celebrated at, and who attends, and who does it best.
- In more somber matters, think about funerals, and those where “there was such a huge turnout” vs “almost nobody attended”.
It sure sounds a lot like a dog-eat-dog world in which missing out sucks! But it doesn’t have to.
So let’s recap: your current situation is probably, all things considered, not bad. There is probably much in life to enjoy. If people do not come to your holiday event, then those are not people who would have improved things for you. If people do not attend your funeral even, then well, you yourself will be late, so hey.
Right now though, you are alive, so…
Enjoy the moment; enjoy your life for you.
Invest in yourself. Better yourself. Improve your environment for yourself little by little.
We spend a lot of time in life living up to everyone’s expectations, often without stopping to question whether it is what we want, or sometimes putting aside what we want in favor of what is wanted of us.
- Sometimes, such ostensible altruism is laudable and good (the point of today’s article is not “be a selfish jerk”; sometimes we should indeed shelve our self-interest in favour of doing something for the common good)
- Sometimes, it’s just pointless sacrifice that benefits nobody (the point of today’s article is “there is no point in playing stressful, stacked games when you could have a better time not doing that”)
If you are about to embark on an endeavor that you don’t really want to, take a moment to seriously consider which of the above two situations this is, and then act accordingly.
For a deeper dive into that, you might like this book that we reviewed a while back:
The Joy of Saying No – by Natalie Lue
Enjoy!
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Apple Cider Vinegar vs Balsamic Vinegar – Which is Healthier?
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Our Verdict
When comparing apple cider vinegar to balsamic vinegar, we picked the apple cider vinegar.
Why?
It’s close! And it’s a simple one today and they’re both great. Taking either for blood-sugar-balancing benefits is fine, as it’s the acidity that has this effect. But:
- Of the two, balsamic vinegar is the one more likely to contain more sugars, especially if it’s been treated in any fashion, and not by you, e.g. made into a glaze or even a reduction (the latter has no need to add sugar, but sometimes companies do because it is cheaper—so we recommend making your own balsamic vinegar reduction at home)
- Of the two, apple cider vinegar is the one more likely to contain “the mother”, that is to say, the part with extra probiotic benefits (but if the vinegar has been filtered, it won’t have this—it’s just more common to be able to find unfiltered apple cider vinegar, since it has more popular attention for its health benefits than balsamic vinegar does)
So, two wins for apple cider vinegar there.
Want to learn more?
You might like to read:
- 10 Ways To Balance Your Blood Sugars
- An Apple (Cider Vinegar) A Day…
- Apple Cider Vinegar vs Apple Cider Vinegar Gummies – Which is Healthier?
Take care!
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The 6 Pillars Of Nutritional Psychiatry
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Dr. Naidoo’s To-Dos
This is Dr. Uma Naidoo. She’s a Harvard-trained psychiatrist, professional chef graduating with her culinary school’s most coveted award, and a trained nutritionist. Between those three qualifications, she knows her stuff when it comes to the niche that is nutritional psychiatry.
She’s also the Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital (MGH) & Director of Nutritional Psychiatry at MGH Academy while serving on the faculty at Harvard Medical School.
What is nutritional psychiatry?
Nutritional psychiatry is the study of how food influences our mood (in the short term) and our more generalized mental health (in the longer term).
We recently reviewed a book of hers on this topic:
This Is Your Brain On Food – by Dr. Uma Naidoo
The “Six Pillars” of nutritional psychiatry
Per Dr. Naidoo, these are…
Be Whole; Eat Whole
Here Dr. Naidoo recommends an “80/20 rule”, and a focus on fiber, to keep the gut (“the second brain”) healthy.
See also: The Brain-Gut Highway: A Two-Way Street
Eat The Rainbow
This one’s simple enough and speaks for itself. Very many brain-nutrients happen to be pigments, and “eating the rainbow” (plants, not Skittles!) is a way to ensure getting a lot of different kinds of brain-healthy flavonoids and other phytonutrients.
The Greener, The Better
As Dr. Naidoo writes:
❝Greens contain folate, an important vitamin that maintains the function of our neurotransmitters. Its consumption has been associated with a decrease in depressive symptoms and improved cognition.❞
Tap into Your Body Intelligence
This is about mindful eating, interoception, and keeping track of how we feel 30–60 minutes after eating different foods.
Basically, the same advice here as from: The Kitchen Doctor
(do check that out, as there’s more there than we have room to repeat here today!)
Consistency & Balance Are Key
Honestly, this one’s less a separate item and is more a reiteration of the 80/20 rule discussed in the first pillar, and an emphasis on creating sustainable change rather than loading up on brain-healthy superfoods for half a weekend and then going back to one’s previous dietary habits.
Avoid Anxiety-Triggering Foods
This is about avoiding sugar/HFCS, ultra-processed foods, and industrial seed oils such as canola and similar.
As for what to go for instead, she has a broad-palette menu of ingredients she recommends using as a base for one’s meals (remember she’s a celebrated chef as well as a psychiatrist and nutritionist), which you can check out here:
Dr. Naidoo’s “Food for Mood” project
Enjoy!
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The Power of When – by Dr. Michael Breus
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There’s a lot more to one’s circadian rhythm than just when one wakes and sleeps. This book goes into that quite deeply!
For example, those items in the subtitle? You could do them all at the same time, but it probably wouldn’t be optimal (although honestly, that does sound like quite a good life!). Rather, there are distinct times of day that we’re going to be better at certain things, and there are distinct times of day when certain things are going to be better for us.
Of course, some items are not so simple as a one-size fits all, so Dr. Breus outlines for us how to figure out our own chronotype (within four main schemas), and how to make that work for us as well as possible.
They style is easy-reading pop-science, with frequent summaries, bullet-points, quizzes, and so forth, making it easy to understand, learn, and apply.
Bottom line: if you feel like your sleep could use a do-over, then this book can help you get it into order—and the rest of your daily activities too!
Click here to check out The Power of When, and optimize your health!
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Mental Health Courts Can Struggle to Fulfill Decades-Old Promise
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GAINESVILLE, Ga. — In early December, Donald Brown stood nervously in the Hall County Courthouse, concerned he’d be sent back to jail.
The 55-year-old struggles with depression, addiction, and suicidal thoughts. He worried a judge would terminate him from a special diversion program meant to keep people with mental illness from being incarcerated. He was failing to keep up with the program’s onerous work and community service requirements.
“I’m kind of scared. I feel kind of defeated,” Brown said.
Last year, Brown threatened to take his life with a gun and his family called 911 seeking help, he said. The police arrived, and Brown was arrested and charged with a felony of firearm possession.
After months in jail, Brown was offered access to the Health Empowerment Linkage and Possibilities, or HELP, Court. If he pleaded guilty, he’d be connected to services and avoid prison time. But if he didn’t complete the program, he’d possibly face incarceration.
“It’s almost like coercion,” Brown said. “‘Here, sign these papers and get out of jail.’ I feel like I could have been dealt with a lot better.”
Advocates, attorneys, clinicians, and researchers said courts such as the one Brown is navigating can struggle to live up to their promise. The diversion programs, they said, are often expensive and resource-intensive, and serve fewer than 1% of the more than 2 million people who have a serious mental illness and are booked into U.S. jails each year.
People can feel pressured to take plea deals and enter the courts, seeing the programs as the only route to get care or avoid prison time. The courts are selective, due in part to political pressures on elected judges and prosecutors. Participants must often meet strict requirements that critics say aren’t treatment-focused, such as regular hearings and drug screenings.
And there is a lack of conclusive evidence on whether the courts help participants long-term. Some legal experts, like Lea Johnston, a professor of law at the University of Florida, worry the programs distract from more meaningful investments in mental health resources.
Jails and prisons are not the place for individuals with mental disorders, she said. “But I’m also not sure that mental health court is the solution.”
The country’s first mental health court was established in Broward County, Florida, in 1997, “as a way to promote recovery and mental health wellness and avoid criminalizing mental health problems.” The model was replicated with millions in funding from such federal agencies as the Substance Abuse and Mental Health Services Administration and the Department of Justice.
More than 650 adult and juvenile mental health courts were operational as of 2022, according to the National Treatment Court Resource Center. There’s no set way to run them. Generally, participants receive treatment plans and get linked to services. Judges and mental health clinicians oversee their progress.
Researchers from the center found little evidence that the courts improve participants’ mental health or keep them out of the criminal justice system. “Few studies … assess longer-term impacts” of the programs “beyond one year after program exit,” said a 2022 policy brief on mental health courts.
The courts work best when paired with investments in services such as clinical treatment, recovery programs, and housing and employment opportunities, said Kristen DeVall, the center’s co-director.
“If all of these other supports aren’t invested in, then it’s kind of a wash,” she said.
The courts should be seen as “one intervention in that larger system,” DeVall said, not “the only resource to serve folks with mental health needs” who get caught up in the criminal justice system.
Resource limitations can also increase the pressures to apply for mental health court programs, said Lisa M. Wayne, executive director of the National Association of Criminal Defense Lawyers. People seeking help might not feel they have alternatives.
“It’s not going to be people who can afford mental health intervention. It’s poor people, marginalized folks,” she said.
Other court skeptics wonder about the larger costs of the programs.
In a study of a mental health court in Pennsylvania, Johnston and a University of Florida colleague found participants were sentenced to longer time under government supervision than if they’d gone through the regular criminal justice system.
“The bigger problem is they’re taking attention away from more important solutions that we should be investing in, like community mental health care,” Johnston said.
When Melissa Vergara’s oldest son, Mychael Difrancisco, was arrested on felony gun charges in Queens in May 2021, she thought he would be an ideal candidate for the New York City borough’s mental health court because of his diagnosis of autism spectrum disorder and other behavioral health conditions.
She estimated she spent tens of thousands of dollars to prepare Difrancisco’s case for consideration. Meanwhile, her son sat in jail on Rikers Island, where she said he was assaulted multiple times and had to get half a finger amputated after it was caught in a cell door.
In the end, his case was denied diversion into mental health court. Difrancisco, 22, is serving a prison sentence that could be as long as four years and six months.
“There’s no real urgency to help people with mental health struggles,” Vergara said.
Critics worry such high bars to entry can lead the programs to exclude people who could benefit the most. Some courts don’t allow those accused of violent or sexual crimes to participate. Prosecutors and judges can face pressure from constituents that may lead them to block individuals accused of high-profile offenses.
And judges often aren’t trained to make decisions about participants’ care, said Raji Edayathumangalam, senior policy social worker with New York County Defender Services.
“It’s inappropriate,” she said. “We’re all licensed to practice in our different professions for a reason. I can’t show up to do a hernia operation just because I read about it or sat next to a hernia surgeon.”
Mental health courts can be overly focused on requirements such as drug testing, medication compliance, and completing workbook assignments, rather than progress toward recovery and clinical improvement, Edayathumangalam said.
Completing the programs can leave some participants with clean criminal records. But failing to meet a program’s requirements can trigger penalties — including incarceration.
During a recent hearing in the Clayton County Behavioral Health Accountability Court in suburban Atlanta, one woman left the courtroom in tears when Judge Shana Rooks Malone ordered her to report to jail for a seven-day stay for “being dishonest” about whether she was taking court-required medication.
It was her sixth infraction in the program — previous consequences included written assignments and “bench duty,” in which participants must sit and think about their participation in the program.
“I don’t like to incarcerate,” Malone said. “That particular participant has had some challenges. I’m rooting for her. But all the smaller penalties haven’t worked.”
Still, other participants praised Malone and her program. And, in general, some say such diversion programs provide a much-needed lifeline.
Michael Hobby, 32, of Gainesville was addicted to heroin and fentanyl when he was arrested for drug possession in August 2021. After entry into the HELP Court program, he got sober, started taking medication for anxiety and depression, and built a stable life.
“I didn’t know where to reach out for help,” he said. “I got put in handcuffs, and it saved my life.”
Even as Donald Brown awaited his fate, he said he had started taking medication to manage his depression and has stayed sober because of HELP Court.
“I’ve learned a new way of life. Instead of getting high, I’m learning to feel things now,” he said.
Brown avoided jail that early December day. A hearing to decide his fate could happen in the next few weeks. But even if he’s allowed to remain in the program, Brown said, he’s worried it’s only a matter of time before he falls out of compliance.
“To try to improve myself and get locked up for it is just a kick in the gut,” he said. “I tried really hard.”
KFF Health News senior correspondent Fred Clasen-Kelly contributed to this report.
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.
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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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You can’t reverse the ageing process but these 5 things can help you live longer
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At this time of year many of us resolve to prioritise our health. So it is no surprise there’s a roaring trade of products purporting to guarantee you live longer, be healthier and look more youthful.
While an estimated 25% of longevity is determined by our genes, the rest is determined by what we do, day to day.
There are no quick fixes or short cuts to living longer and healthier lives, but the science is clear on the key principles. Here are five things you can do to extend your lifespan and improve your health.
1. Eat a predominantly plant-based diet
What you eat has a huge impact on your health. The evidence overwhelmingly shows eating a diet high in plant-based foods is associated with health and longevity.
If you eat more plant-based foods and less meat, processed foods, sugar and salt, you reduce your risk of a range of illnesses that shorten our lives, including heart disease and cancer.
Plant-based foods are rich in nutrients, phytochemicals, antioxidants and fibre. They’re also anti-inflammatory. All of this protects against damage to our cells as we age, which helps prevent disease.
No particular diet is right for everyone but one of the most studied and healthiest is the Mediterranean diet. It’s based on the eating patterns of people who live in countries around the Mediterranean Sea and emphases vegetables, fruits, wholegrains, legumes, nuts and seeds, fish and seafood, and olive oil.
2. Aim for a healthy weight
Another important way you can be healthier is to try and achieve a healthy weight, as obesity increases the risk of a number of health problems that shorten our lives.
Obesity puts strain on all of our body systems and has a whole myriad of physiological effects including causing inflammation and hormonal disturbances. These increase your chances of a number of diseases, including heart disease, stroke, high blood pressure, diabetes and a number of cancers.
In addition to affecting us physically, obesity is also associated with poorer psychological health. It’s linked to depression, low self-esteem and stress.
One of the biggest challenges we face in the developed world is that we live in an environment that promotes obesity. The ubiquitous marketing and the easy availability of high-calorie foods our bodies are hard-wired to crave mean it’s easy to consume too many calories.
3. Exercise regularly
We all know that exercise is good for us – the most common resolution we make this time of year is to do more exercise and to get fitter. Regular exercise protects against chronic illness, lowers your stress and improves your mental health.
While one of the ways exercising helps you is by supporting you to control your weight and lowering your body fat levels, the effects are broader and include improving your glucose (blood sugar) use, lowering your blood pressure, reducing inflammation and improving blood flow and heart function.
While it’s easy to get caught up in all of the hype about different exercise strategies, the evidence suggests that any way you can include physical activity in your day has health benefits. You don’t have to run marathons or go to the gym for hours every day. Build movement into your day in any way that you can and do things that you enjoy.
4. Don’t smoke
If you want to be healthier and live longer then don’t smoke or vape.
Smoking cigarettes affects almost every organ in the body and is associated with both a shorter and lower quality of life. There is no safe level of smoking – every cigarette increases your chances of developing a range of cancers, heart disease and diabetes.
Even if you have been smoking for years, by giving up smoking at any age you can experience health benefits almost immediately, and you can reverse many of the harmful effects of smoking.
If you’re thinking of switching to vapes as a healthy long term option, think again. The long term health effects of vaping are not fully understood and they come with their own health risks.
5. Prioritise social connection
When we talk about living healthier and longer, we tend to focus on what we do to our physical bodies. But one of the most important discoveries over the past decade has been the recognition of the importance of spiritual and psychological health.
People who are lonely and socially isolated have a much higher risk of dying early and are more likely to suffer from heart disease, stroke, dementia as well as anxiety and depression.
Although we don’t fully understand the mechanisms, it’s likely due to both behavioural and biological factors. While people who are more socially connected are more likely to engage in healthy behaviours, there also seems to be a more direct physiological effect of loneliness on the body.
So if you want to be healthier and live longer, build and maintain your connections to others.
Hassan Vally, Associate Professor, Epidemiology, Deakin University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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