
Feel Better In 5 – by Dr. Rangan Chatterjee
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We’ve featured Dr. Rangan Chatterjee before, and here’s a great book of his.
The premise is a realistic twist on a classic, the classic being “such-and-such, in just 5 minutes per day!”
In this case, Dr. Chatterjee offers many lifestyle interventions that each take just 5 minutes, with the idea that you implement 3 of them per day (your choice which and when), and thus gradually build up healthy habits. Of course, once things take as habits, you’ll start adding in more, and before you know it, half your lifestyle has changed for the better.
Which, you may be thinking “my lifestyle’s not that bad”, but if you improve the health outcomes of, say, 20 areas of your life by just a few percent each, you know much better health that adds up to? We’ll give you a clue: it doesn’t add up, it compounds, because each improves the other too, for no part of the body works entirely in isolation.
And Dr. Chatterjee does tackle the body systematically, by the way; interventions for the gut, heart, brain, and so on.
As for what these interventions look like; it is very varied. One might be a physical exercise; another, a mental exercise; another, a “make this health 5-minute thing in the kitchen”, etc, etc.
Bottom line: this is the most supremely easy of easy-ins to healthier living, whatever your starting point—because even if you’re doing half of these interventions, chances are you aren’t doing the other half, and the idea is to pick and choose how and when you adopt them in any case, just picking three 5-minute interventions each day with no restrictions. In short, a lot of value to had here when it comes to real changes to one’s serious measurable health.
Click here to check out Feel Better In 5, and indeed feel better in 5!
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Protein: How Much Do We Need, Really?
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Mythbusting Protein!
Yesterday, we asked you for your policy on protein consumption. The distribution of responses was as follows:
- A marginal majority (about 55%) voted for “Protein is very important, but we can eat too much of it”
- A large minority (about 35%) voted for “We need lots of protein; the more, the better!”
- A handful (about 4%) voted for “We should go as light on protein as possible”
- A handful (6%) voted for “If we don’t eat protein, our body will create it from other foods”
So, what does the science say?
If we don’t eat protein, our body will create it from other foods: True or False?
Contingently True on an absurd technicality, but for all practical purposes False.
Our body requires 20 amino acids (the building blocks of protein), 9 of which it can’t synthesize and absolutely must get from food. Normally, we get those amino acids from protein in our diet, and we can also supplement them by buying amino acid supplements.
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
However, to get the requisite amino acid amounts, without consuming actual protein, would require gargantuan amounts of supplementation (bearing in mind bioavailability will never be 100%, so you’ll always need to take more than it seems), using supplements that will have been made by breaking down proteins anyway.
So unless you live in a laboratory and have access to endless amounts of all of the required amino acids (you can’t miss even one; you will die), and are willing to do that for the sake of proving a point, then you do really need to eat protein.
Your body cannot, for example, simply break down sugar and use it to make the protein you need.
On another technical note… Do bear in mind that many foods that we don’t necessarily think of as being sources of protein, are sources of protein.
Grains and grain products, for example, all contain protein; we just don’t think of them as that because their macronutritional profile is heavily weighted towards carbohydrates.
For that matter, even celery contains protein. How much, you may ask? Almost none! But if something has DNA, it has protein. Which means all plants and animals (at least in their unrefined forms).
So again, to even try to live without protein would very much require living in a laboratory.
We can eat too much protein: True or False?
True. First on an easy technicality; anything in excess is toxic. Even water, or oxygen. But also, in practical terms, there is such a thing as too much protein. The bar is quite high, though:
❝Based on short-term nitrogen balance studies, the Recommended Dietary Allowance of protein for a healthy adult with minimal physical activity is currently 0.8 g protein per kg bodyweight per day❞
❝To meet the functional needs such as promoting skeletal-muscle protein accretion and physical strength, dietary intake of 1.0, 1.3, and 1.6 g protein per kg bodyweight per day is recommended for individuals with minimal, moderate, and intense physical activity, respectively❞
❝Long-term consumption of protein at 2 g per kg bodyweight per day is safe for healthy adults, and the tolerable upper limit is 3.5 g per kg bodyweight per day for well-adapted subjects❞
❝Chronic high protein intake (>2 g per kg bodyweight per day for adults) may result in digestive, renal, and vascular abnormalities and should be avoided❞
Source: Dietary protein intake and human health
To put this into perspective, if you weigh about 160lbs (about 72kg), this would mean eating more than 144g protein per day, which grabbing a calculator means about 560g of lean beef, or 20oz, or 1¼lb.
If you’re eating quarter-pounder burgers though, that’s not usually so lean, so you’d need to eat more than nine quarter-pounder burgers per day to get too much protein.
High protein intake damages the kidneys: True or False?
True if you have kidney damage already; False if you are healthy. See for example:
- Effects of dietary protein restriction on the progression of advanced renal disease in the modification of diet in renal disease study
- A high protein diet has no harmful effects: a one-year crossover study in healthy male athletes
High protein intake increases cancer risk: True or False?
True or False depending on the source of the protein, so functionally false:
- Eating protein from red meat sources has been associated with higher risk for many cancers
- Eating protein from other sources has been associated with lower risk for many cancers
Source: Red Meat Consumption and Mortality Results From 2 Prospective Cohort Studies
High protein intake increase risk of heart disease: True or False?
True or False depending on the source of the protein, so, functionally false:
- Eating protein from red meat sources has been associated with higher risk of heart disease
- Eating protein from other sources has been associated with lower risk of heart disease
Source: Major Dietary Protein Sources and Risk of Coronary Heart Disease in Women
In summary…
Getting a good amount of good quality protein is important to health.
One can get too much, but one would have to go to extremes to do so.
The source of protein matters:
- Red meat is associated with many health risks, but that’s not necessarily the protein’s fault.
- Getting plenty of protein from (ideally: unprocessed) sources such as poultry, fish, and/or plants, is critical to good health.
- Consuming “whole proteins” (that contain all 9 amino acids that we can’t synthesize) are best.
Learn more: Complete proteins vs. incomplete proteins (explanation and examples)
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Eradicating mould would save millions in health-care costs: how our homes affect our health
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Housing is a key determinant of physical health. Housing conditions can increase or reduce the risk of problems including respiratory illness, heart disease and injury.
Improving housing conditions would see an improvement in health at the population level and reduce health-care costs.
In a study yet to be peer-reviewed, our research team has estimated eradicating mould and damp in Australian housing could cut health expenditure by A$117 million per million people, and increase income by $174 million. These figures represent 0.5%–2.1% of annual health spending and 0.08%–0.36% of gross domestic product.
We also estimated tackling mould and damp could result in an extra 4,190 health-adjusted life years (the number of years a person can expect to live in good health) per million people over 20 years. This is equivalent to about 1.5 healthy days per person. We’d see the greatest gains among people who are most disadvantaged.
In Australia and several similar countries, the conditions and location of many people’s homes are heavily influenced by housing affordability and the failure of successive governments to treat housing as a human right. Instead, it’s often been treated as a wealth-generating asset.
But it’s time to change things. The significant effects of poor housing on health, and a growing body of evidence indicating healthier homes could lead to tangible improvements, build a strong case for prioritising healthy housing policy in Australia.
Olga Rolenko/Getty Images Respiratory health
Numerous studies have established strong links between poor housing quality and increased risk of respiratory issues.
Exposure to damp, mould and poor ventilation in homes has consistently been associated with higher rates of asthma, allergies and other respiratory conditions, particularly among children and vulnerable groups.
Cold and poorly insulated homes can exacerbate respiratory symptoms. Meanwhile, overcrowding may make it easier for respiratory infections to spread.
Indoor air pollutants, from sources such as building materials and inappropriate heating systems, can further compromise lung function and respiratory health.
On the flip side, interventions to improve housing conditions – such as enhancing insulation, reducing dampness and improving ventilation – can positively affect respiratory health.
For instance, studies have shown retrofitting homes with proper insulation can lead to significant reductions in asthma symptoms and hospital admissions for respiratory conditions.
Heart health
The conditions and location of housing are also linked to cardiovascular health (for example, blood pressure) and metabolic health conditions such as diabetes and obesity.
Cold and damp housing conditions can increase the risk of disease through their effect on blood pressure. Exposure to low indoor temperatures can lead to high blood pressure, a major risk factor for conditions including heart disease, stroke and type 2 diabetes.
Poor insulation and energy inefficiency can exacerbate these effects, especially in regions with cold climates or during winter months.
Conversely, changes to housing that make temperatures more comfortable – such as installing insulation or efficient heating and cooling systems – could reduce disease risk.
For example, studies have shown reductions in blood pressure and fewer hospital admissions following interventions designed to warm homes.
Where we live also matters. For instance, the location of our home determines how much we’re exposed to air pollution – a risk factor for a range of diseases.
Access to green spaces and places to exercise near home is linked to reduced risk of diabetes, obesity and cardiovascular disease.
Injuries
Poor housing conditions can increase the risk of injuries such as falls and burns.
Inadequate lighting, uneven flooring, and poorly maintained or constructed stairs are common hazards that increase the risk of falls, especially among older adults. What’s more, the absence of proper accessibility features in homes can lead to increased risk of injuries among people with disabilities.
Studies have shown low-cost housing modifications – such as installing grab bars and handrails, improving lighting and childproofing measures – can markedly reduce injury rates.
Faulty electrical wiring and inadequate fire safety measures, such as the absence of smoke detectors, increase the risk of injuries and deaths. When New South Wales made smoke alarms compulsory in all homes in 2006, hospitalisation rates for residential fire injuries decreased by an estimated 36% annually.
But there’s variation in smoke alarm legislation across different Australian jurisdictions. And challenges remain with enforcement and ensuring alarms are functional.
Failing to act will cost us
Lower-income households, and especially renters, are at higher risk of the health consequences of poor housing. This contributes to health inequities across society.
In a new paper published in The Lancet Public Health, we present housing as a key social determinant of health. We highlight how affordability, security and suitability of housing shape health and wellbeing.
At the same time, our recent modelling and other research internationally provide compelling evidence that improving housing could have substantial benefits.
These models consistently show targeting mould, damp and cold in housing not only improve health outcomes, but also offer significant economic gains. This positions housing improvement as a cost-effective public health strategy.
As well as interventions to directly improve housing conditions for the homes that most need it, we also need structural reform of our housing systems. We must ensure everyone has access to an affordable, secure and suitable home.
This article is part of a series, Healthy Homes.
Rebecca Bentley, Professor of Social Epidemiology and Director of the Centre of Research Excellence in Healthy Housing at the Melbourne School of Population and Global Health, The University of Melbourne and Kate Mason, Senior Research Fellow, Melbourne School of Population and Global Health, The University of Melbourne
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Full Body Stretches (Without Getting On The Floor)
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When it comes to exercise, do you love getting down on the floor? No?
If you don’t, then mobility coach Alisa Zuravskaja has just the thing for you:
Stick to this
This routine uses a dowel rod (or broomstick) to unlock your hips, spine, and shoulders. We’ll be doing warm-up, mobility, and active stretching. Here’s what it looks like, step-by-step:
- Warm up:
- Hold the dowel overhead and lower it to meet your lifted knee, alternating sides.
- Put the dowel across your upper back, and rotate your torso from side to side with your hips facing forwards.
- With the dowel behind you, make controlled torso circles forwards and backwards to loosen your mid-back.
- If you take your time and prioritize good form, you should feel the difference (in a good way!) before proceeding to the exercises below.
- Good morning: with the dowel behind your head, hinge forwards from your hips while keeping your spine long and chest open, then return upright.
- Hamstring sweep: with a wide stance and soft knees, hinge at your hips and sweep your chest in a smooth arc from one side to the other, stretching your hamstrings and engaging your core.
- Shoulder mobility: hold the dowel in one hand and rotate it behind your back to the other hand, passing it around your body slowly and with good, steady control.
- Wrist stretch: hold the dowel in front with both hands; twist your wrists one way, then the other, feeling the stretch through your wrists, shoulders, and arms.
- Lateral squat & twist: hold the dowel at hip level, shift into a side squat, twist your torso towards your bent leg, lean forwards slightly, and reach the dowel towards the floor.
- Forward fold: with the dowel behind your back, hinge forwards from your hips, fold your torso towards the floor as your arms lift up and over your head, then return to standing.
- Side bends: with one end of the dowel on the floor, and the other arm overhead reaching to the side, bend through your torso to stretch your the side of your body.
- Spine rotation (lift and twist): hold the dowel in front with wide arms, lift one arm and rotate your torso towards that side, stretching your shoulder, chest, and upper back.
- Spine rotation (parallel hold): with the dowel held straight at hip level, lift it to shoulder height as you rotate your torso to one side, keeping the dowel parallel to the floor, then return to center.
- Hips, glutes & balance: using the dowel for support, lift your knee, hinge forwards from your hips, extend your back leg while lowering your chest, then return to the start to do the other side.
- Hip abduction & curtsy lunge: using the dowel for balance again, lift your leg out to the side, then step it diagonally behind you into a curtsy lunge, returning to standing before repeating.
- Sumo squat: with a wide stance with toes slightly out, hold the dowel and lift your arms parallel to the floor, lowering into a squat while keeping your chest tall, stretching and strengthening your inner thighs and groin as you do.
- Full body stretch: with the dowel overhead and your arms straight, reach upwards as you inhale, then exhale as you fold forwards, relaxing your back; repeat with gentle side-to-side swaying.
For more detail plus visual demonstrations that make it much easier than it might sound, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
3 Standing Abs Exercises You’ll Actually Feel Tomorrow
Take care!
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Is our mental health determined by where we live – or is it the other way round? New research sheds more light
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Ever felt like where you live is having an impact on your mental health? Turns out, you’re not imagining things.
Our new analysis of eight years of data from the New Zealand Attitude and Values Study found how often we move and where we live are intertwined with our mental health.
In some respects, this finding might seem obvious. Does a person feel the same living in a walkable and leafy suburb with parks and stable neighbours as they would in a more transient neighbourhood with few local services and busy highways?
Probably not. The built and natural environment shapes how safe, supported and settled a person feels.
We wanted to know to what extent a person’s mental health is shaped by where they live – and to what degree a person’s mental health determines where they end up living.
Photon-Photos/Getty Images Patterns over time
Most research on the environmental influences on mental health gives us a snapshot of people’s lives at a single point in time. That’s useful, but it doesn’t show how things change over time or how the past may affect the future.
Our study took a slightly different approach. By tracking the same people year after year, we looked at patterns over time: how their mental health shifted, whether they moved house, their access to positive and negative environmental features, and how the areas they lived in changed when it came to factors such as poverty, unemployment and overcrowding.
We also looked at things like age, body size and how much people exercised, all of which can influence mental health, too.
To make sense of such complex and interconnected data, we turned to modern machine learning tools – in particular Random Forest algorithms. These tools allowed us to build a lot of individual models (trees) looking at how various factors affect mental health.
We could then see which factors come up most often to evaluate both their relative importance and the likely extent of their influence.
We also ran Monte Carlo simulations. Think of these like a high-tech crystal ball, to explore what might happen to mental health over time if neighbourhood conditions improved.
These simulations produced multiple future scenarios with better neighbourhood conditions, used Random Forest to forecast mental health outcomes in each, and then averaged the results.
A negative feedback loop
What we uncovered was a potential negative feedback loop. People who had depression or anxiety were more likely to move house, and those who moved were, on average, more likely to experience worsening mental health later on.
And there’s more. People with persistent mental health issues weren’t just moving more often, they were also more likely to move into a more deprived area. In other words, poorer mental health was related to a higher likelihood of ending up in places where resources were scarcer and the risk of ongoing stress was potentially higher.
Our study was unable to say why the moves occurred, but it may be that mental health challenges were related to unstable housing, financial strain, or the need for a fresh start. Our future research will try to unpick some of this.
On the flip side, people who didn’t relocate as often, especially those in lower-deprivation areas, tended to have better long-term mental health. So, stability matters. So does the neighbourhood.
Where we live matters
These findings challenge the idea that mental health is just about what’s inside us. Where we live plays a key role in shaping how we feel. But it’s not just that our environment affects our minds. Our minds can also steer us into different environments, too.
Our study shows that mental health and place are potentially locked in a feedback loop. One influences the other and the cycle can either support wellbeing or drive decline.
That has real implications for how we support people with mental health challenges.
In this study, if a person was already struggling, they were more likely to move and more likely to end up somewhere that made life harder.
This isn’t just about individual choice. It’s about the systems we’ve built, housing markets, income inequality, access to care and more. If we want better mental health at a population level, we need to think beyond the individual level. We need to think about place.
Because in the end, mental health doesn’t just live in the mind; it’s also rooted in the places we live.
Matthew Hobbs, Associate Professor and Transforming Lives Fellow, Spatial Data Science and Planetary Health, Sheffield Hallam University; Chris G. Sibley, Professor in Psychology, University of Auckland, Waipapa Taumata Rau; Elena Moltchanova, Professor of Statistics, University of Canterbury, and Taciano L. Milfont, Professor in Environmental Psychology, University of Waikato
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Holy Basil: What Does (And Doesn’t) It Do?
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First, a quick clarification:
- Ocimum sanctum is the botanical name given to what in English we call holy basil, and is what we will be discussing today. It’s also called “tulsi“, so if you see that name around, it is the same plant.
- Ocimum basilicum is the botanical name given to culinary basil, the kind you will find in your local supermarket. This one looks similar, but it has a different taste (culinary basil is sweeter) and a different phytochemical profile, and is certainly not the same plant.
We have touched on holy basil before, in our article:
Herbs For Evidence-Based Health & Healing
…where we listed that it helps boost immunity, per:
It’s popularly also consumed in the hopes of getting many other benefits, including:
- Calming effects on the mood (anti-stress)
- Accelerated wound-healing
- Anticancer activity
So, does it actually do those things?
Against stress
We literally couldn’t find anything. It’s often listed as being adaptogenic (reduces stress) in the preamble part of a given paper’s abstract, but we could find no study in any reputable journal that actually tested its effects against stress, and any citations for the claim just link to other papers that also include it in the preamble—and while “no original research” is a fine policy for, say, Wikipedia, it’s not a great policy when it comes to actual research science.
So… It might! There’s also no research (that we could find) showing that it doesn’t work. But one cannot claim something works on the basis of “we haven’t proved it doesn’t”.
For wound healing
Possibly! We found one (1) paper with a small (n=29) sample, and the results were promising, but that sample size of 29 was divided between three groups: a placebo control, holy basil, and another herb (which latter worked less well). So the resultant groups were tiny, arguably to the point of statistical insignificance. However, taking the study at face value and ignoring the small sample size, the results were very promising, as the holy basil group enjoyed a recovery in 4 weeks, rather than the 5 weeks recovery time of the control group:
Herbal remedies for mandibular fracture healing
An extra limitation that’s worth noting, though, is that healing bone is not necessarily the same as healing other injuries in all ways, so the same results might not be replicated in, say, organ or tissue injuries.
Against cancer
This time, there’s lots of evidence! Its mechanism of action appears to be severalfold:
- Anti-inflammatory
- Antioxidant
- Antitumor
- Chemopreventive
Because of the abundance of evidence (including specifically against skin cancer, lung cancer, breast cancer, and more), we could list studies all day here, but instead we’ll just link this one really good research review that has a handy navigation menu on the right, where you can see how it works in each of the stated ways.
Here’s the paper:
An Update on the Therapeutic Anticancer Potential of Ocimum sanctum L.: “Elixir of Life”
Want to try some?
We don’t sell it, but here for your convenience is an example product on Amazon 😎
Enjoy!
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Eggplant vs Zucchini – Which is Healthier?
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Our Verdict
When comparing eggplant to zucchini, we picked the zucchini.
Why?
In terms of macros, eggplant has more carbs and fiber while zucchini has more protein; we’ll generally prioritize fiber, so call this a subjective win for eggplant in this category, though an argument could be made for a tie.
In the category of vitamins, eggplant has more of vitamins B3, B5, and E, while zucchini has more of vitamins A, B1, B2, B6, B9, C, and K, scoring a clear win for zucchini here.
Looking at minerals, eggplant has more copper, manganese, and selenium, while zucchini has more calcium, iron, magnesium, phosphorus, potassium and zinc, meaning another win for zucchini in this round.
In other considerations, eggplant has a greater variety of polyphenols, while zucchini has greater total mass of polyphenols, so we’re calling this one a tie.
Adding up the sections makes for an overall win for zucchini, but by all means enjoy either or both (perhaps together!); diversity is best!
Want to learn more?
You might like:
What’s Your Plant Diversity Score?
Enjoy!
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