How The Food You Eat Affects Your Brain

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Dr. Mia Nacamulli gives us some food for thought:

You are what you eat

Aside from water, most of the brain’s weight comes from fats, with proteins, amino acids, micronutrients, and glucose making up much of the rest. These nutrients influence brain function, development, mood, and energy.

Although the brain accounts for only about 2% of body weight, it uses up to 20% of the body’s energy. Much of this energy comes from glucose produced when carbohydrates are digested.

In particular:

  • Fatty acids: omega-3 and omega-6 fatty acids are essential for creating and maintaining brain cell membranes. Nuts, seeds, and fatty fish are rich sources, while long-term consumption of trans and saturated fats compromise brain health.
  • Proteins and amino acids: amino acids provide precursors for neurotransmitters such as norepinephrine, dopamine, and serotonin, which influence mood, sleep, attention, and other brain functions. Eating a varied diet helps maintain a balanced supply of these important brain messengers.
  • Micronutrients: antioxidants from fruits and vegetables help protect brain cells from free-radical damage. Vitamins B6, B9, and B12 support brain health, while iron, copper, zinc, and sodium are important for brain function and cognitive development.
  • Carbohydrates: high-glycemic foods such as white bread can cause a rapid rise and subsequent drop in blood glucose, potentially affecting attention and mood. Oats, whole grains, and legumes release glucose more slowly, supporting steadier attentiveness.

For more on all of this, enjoy:

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Want to learn more?

You might also like:

The 6 Pillars Of Nutritional Psychiatry

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  • Butter vs Ghee – Which is Healthier?

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    Our Verdict

    When comparing butter to ghee, we picked the butter.

    Why?

    Assuming a comparable source for each—e.g. butter from grass-fed cows, or ghee made from butter from grass-fed cows—both have a mostly comparable nutritional profile.

    Note: the above is not a safe assumption to make in the US, unless you’re paying attention. Grass-fed cows are not the norm in the US, so it’s something that has to be checked for. On the other hand, ghee is usually imported, and grass-fed cows are the norm in most of the rest of the world, including the countries that export ghee the most. So if “buying blind”, ghee will be the safer bet. However, checking labels can overcome this.

    Many of the Internet-popular health claims for ghee are exaggerated. For example, yes it contains butyrate… But at 1% or less. You’d be better off getting your butyrate from fibrous fruit and vegetables. Yes it contains medium-chain triglycerides (that’s also good), but in trace amounts. It even has conjugated linoleic acid, but you guessed it, the dose is insignificant.

    Meanwhile, both butter and ghee contain heart-unhealthy animal-based saturated fats (which are usually worse for the health than some, but not all, of their plant-based equivalents). However…

    • A tablespoon of butter contains about 7 grams of saturated fat
    • A tablespoon of ghee contains about 9 grams of saturated fat

    So, in this case, “ghee is basically butter, but purer” becomes a bad thing (and the deciding factor between the two).

    There is one reason to choose butter over ghee, but it’s not health-related—it simply has a higher smoke point, as is often the case for fats that have been more processed compared to fats that have been less processed.

    In short: either can be used in moderation, but even 2 tbsp of butter are taking an average person (because it depends on your metabolism, so we’ll say average) to the daily limit for saturated fats already, so we recommend to go easy even on that.

    Want to know more?

    Take care!

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  • Kiwi Fruit vs Pineapple – Which is Healthier?

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    Our Verdict

    When comparing kiwi fruit to pineapple, we picked the kiwi.

    Why?

    In terms of macros, they’re mostly quite comparable, being fruits made of mostly water, and a similar carb count (slightly different proportions of sugar types, but nothing that throws out the end result, and the GI is low for both). Technically kiwi has twice the protein, but they are fruits and “twice the protein” means “0.5g difference per 100g”. Aside from that, and more meaningfully, kiwi also has twice the fiber.

    When it comes to vitamins, kiwi has more of vitamins A, B9, C, E, K, and choline, while pineapple has more of vitamins B1, B2, B3, B5, and B6. This would be a marginal (6:5) win for kiwi, but kiwi’s margins of difference are greater per vitamin, including 72x more vitamin E (with a cupful giving 29% of the RDA, vs a cupful of pineapple giving 0.4% of the RDA) and 57x more vitamin K (with a cupful giving a day’s RDA, vs a cupful of pineapple giving a little under 2% of the RDA). So, this is a fair win for kiwi.

    In the category of minerals, things are clear: kiwi has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while pineapple has more manganese. An overwhelming win for kiwi.

    Looking at their respective anti-inflammatory powers, pineapple has its special bromelain enzymes, which is a point in its favour, but when it comes to actual polyphenols, the two fruits are quite balanced, with kiwi’s flavonoids vs pineapple’s lignans.

    Adding up the sections, it’s a clear win for kiwi—but pineapple is a very respectable fruit too (especially because of its bromelain content), so do enjoy both!

    Want to learn more?

    You might like to read:

    Bromelain vs Inflammation & Much More

    Take care!

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  • How To Reduce Or Quit Alcohol

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    Rethinking Drinking

    When we’re looking at certain health risks, there are often five key lifestyle factors that have a big impact; they are:

    • Have a good diet
    • Get good exercise
    • Get good sleep
    • Reduce (or eliminate) alcohol
    • Don’t smoke

    Today, we’re focussing the alcohol bit. Maybe you’d like to quit, maybe just cut down, maybe the topic just interests you… So, here’s a quick rundown of some things that will help make that a lot easier:

    With a big enough “why”, you can overcome any “how”

    Research and understand the harm done by drinking, including:

    And especially as we get older, memory problems:

    Alcohol-related dementia: an update of the evidence

    And as for fear of missing out, or perhaps even of no longer being relaxed/fun… Did you ever, while sober, have a very drunk person try to converse with you, and you thought “I wish that were me”?

    Probably not

    Know your triggers

    Why do you drink? If your knee-jerk response is “because I like it”, dig deeper. What events prompt you to have a drink?

    • Some will be pure habit born of convention—perhaps with a meal, for example
    • Others may be stress-management—after work, perhaps
    • Others may be pseudo-medicinal—a nightcap for better* sleep, for instance

    *this will not work. Alcohol may make us sleepy but it will then proceed to disrupt that very sleep and make it less restorative

    Become mindful

    Now that you know why you’d like to drink less (or quit entirely), and you know what triggers you to drink, you can circumvent that a little, by making deals with yourself, for example

    • “I can drink alcohol, if and only if I have consumed a large glass of water first” (cuts out being thirsty as a trigger to drink)
    • “I can drink alcohol, if and only if I meditate for at least 5 minutes first” (reduces likelihood of stress-drinking)
    • “I can drink alcohol, if and only if it is with the largest meal of the day” (minimizes total alcohol consumption)

    Note that these things also work around any FOMO, “Fear Of Missing Out”. It’s easier to say “no” when you know you can have it later if you still want it.

    Get a good replacement drink

    There are a lot of alcohol-free alcohol-like drinks around these days, and many of them are very good. Experiment and see. But!

    It doesn’t even have to be that. Sometimes what we need is not even an alcohol-like drink, but rather, drinkable culinary entertainment.

    If you like “punch-in-the-face” flavors (as this writer does), maybe strong black coffee is the answer. If you like “crisp and clear refreshment” (again, same), maybe your favorite herbal tea will do it for you. Or maybe for you it’ll be lemon-water. Or homemade ginger ale.

    Whatever it is… make it fun, and make it yours!

    Bonus item: find replacement coping strategies

    This one goes if you’ve been using alcohol to cope with something. Stress, depression, anxiety, whatever it may be for you.

    The thing is, it feels like it helps briefly in the moment, but it makes each of those things progressively worse in the long-run, so it’s not sustainable.

    Consider instead things like therapy, exercise, and/or a new hobby to get immersed in; whatever works for you!

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  • Even More Reasons To Enjoy Coffee!

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    Is this the most healthful drink available? Well, the scope of that question is broad, but coffee sure is a strong contender:

    Molecular power

    Coffee’s health benefits come from its wide array of chemical properties, most of which are beneficial, and those which aren’t solely beneficial (like caffeine and diterpenes) have their pros and cons.

    We have written before about the health benefits (and risks) of coffee; for most people, the benefits far outweigh the risks, but individual cases may vary:

    The Bitter Truth About Coffee (or is it?) ← this is a mythbusting edition

    There are also gut health benefits from drinking coffee, and what’s good for our gut is invariably good for our heart and brain:

    Coffee & Your Gut ← gut bacteria do not, by the way, have a preference about how you make your coffee or whether it is caffeinated or not

    But that’s quite general and mostly large-scale stuff.

    Researchers (Dr. Yifei Zhang et al.) have outlined what moves coffee from the category of merely a beverage, into being (in her words) a “targetted nutritional interventional agent”.

    The premise that Dr. Zhang and her team posit, is that coffee acts as a coordinated multi-compound system rather than a single-molecule intervention, with (take a deep breath) alkaloids, polyphenols, diterpenes, and Maillard-reaction products interacting across antioxidant, anti-inflammatory, metabolic, and neuroprotective pathways.

    That’s a lot!

    Before we get into each of them, it’s worth noting that roasting alters the chemical profile by reducing carbohydrates and nitrogenous compounds, increasing lipids, and generating melanoidins that may make up one-quarter of the roasted bean mass. So for now, just bear that in mind, and we’ll touch on it sometimes later when relevant.

    In each case, we’ll take the benefits (and in some cases drawbacks) directly from the paper, and then present some links to easier reading on each:

    • Alkaloids: caffeine and trigonelline influence neural, metabolic, and inflammatory pathways, with caffeine antagonizing adenosine A1/A2A receptors, inhibiting PDE4/5, stimulating the CNS, and showing protective associations against Parkinson’s disease; trigonelline shows potential benefits for Alzheimer’s disease, Parkinson’s disease, and depression.
    • Polyphenols: chlorogenic acids provide antioxidant and metabolic regulation, activating Nrf2, lowering oxidative stress, and moderating postprandial glycemia, though roasting—especially dark roasting—reduces CGA content.
    • Diterpenes: cafestol and kahweol show mixed effects, including LDL-raising activity that depends on brewing method (filters remove diterpenes), alongside hepatoprotective, anti-inflammatory, and potential anticancer roles.
    • Maillard products: melanoidins offer antioxidant and metal-chelating effects, while roasting also forms acrylamide, a Group 2A carcinogen found at higher levels in dark roasts, though typical coffee intake remains below regulatory concern.
      • You can read more about acrylamide, here: Are You Eating AGEs? ← advanced glycation end-products (AGEs) are far worse than acrylamide, but we discuss both here, and the chemical route to them is the same

    You can read the paper in full, here: Transforming coffee from an empirical beverage to a targeted nutritional intervention: health effects of coffee’s core functional components on chronic diseases

    And more!

    There are other benefits whose molecular mechanisms are not yet fully understood, for example:

    Coffee vs Frailty

    Enjoy!

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  • Blackberries vs Cranberries – Which is Healthier?

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    Our Verdict

    When comparing blackberries to cranberries, we picked the blackberries.

    Why?

    This one’s not close:

    In terms of macros, blackberries have more fiber while cranberries have more carbs, so we give the win to blackberries in this round.

    In the category of vitamins, blackberries have a lot more of vitamins A, B1, B2, B3, B7, B9, C, K, and choline, while cranberries have more vitamin B6; another easy win for blackberries.

    Looking at minerals, blackberries have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while cranberries have more sodium. Definitely a win for blackberries.

    When it comes to other considerations, blackberries also have far more polyphenols, although cranberries have some UTI-fighting properties that are worth mentioning too (but also come with increased risk of kidney stones if you are prone to such). On balance, we’ll call this round a win for blackberries, but your personal circumstances (for example if you are prone to UTIs while also not being prone to kidney stones) could change that.

    Adding up the sections makes for a clear overall win for blackberries in any case!

    Want to learn more?

    You might like:

    21 Most Beneficial Polyphenols & What Foods Have Them

    Enjoy!

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  • Women spend more of their money on health care than men. And no, it’s not just about ‘women’s issues’

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    Medicare, Australia’s universal health insurance scheme, guarantees all Australians access to a wide range of health and hospital services at low or no cost.

    Although access to the scheme is universal across Australia (regardless of geographic location or socioeconomic status), one analysis suggests women often spend more out-of-pocket on health services than men.

    Other research has found men and women spend similar amounts on health care overall, or even that men spend a little more. However, it’s clear women spend a greater proportion of their overall expenditure on health care than men. They’re also more likely to skip or delay medical care due to the cost.

    So why do women often spend more of their money on health care, and how can we address this gap?

    Elizaveta Galitckaia/Shutterstock

    Women have more chronic diseases, and access more services

    Women are more likely to have a chronic health condition compared to men. They’re also more likely to report having multiple chronic conditions.

    While men generally die earlier, women are more likely to spend more of their life living with disease. There are also some conditions which affect women more than men, such as autoimmune conditions (for example, multiple sclerosis and rheumatoid arthritis).

    Further, medical treatments can sometimes be less effective for women due to a focus on men in medical research.

    These disparities are likely significant in understanding why women access health services more than men.

    For example, 88% of women saw a GP in 2021–22 compared to 79% of men.

    As the number of GPs offering bulk billing continues to decline, women are likely to need to pay more out-of-pocket, because they see a GP more often.

    In 2020–21, 4.3% of women said they had delayed seeing a GP due to cost at least once in the previous 12 months, compared to 2.7% of men.

    Data from the Australian Bureau of Statistics has also shown women are more likely to delay or avoid seeing a mental health professional due to cost.

    A senior woman in a medical waiting room looking at a clipboard.
    Women are more likely to live with chronic medical conditions than men. Drazen Zigic/Shutterstock

    Women are also more likely to need prescription medications, owing at least partly to their increased rates of chronic conditions. This adds further out-of-pocket costs. In 2020–21, 62% of women received a prescription, compared to 37% of men.

    In the same period, 6.1% of women delayed getting, or did not get prescribed medication because of the cost, compared to 4.9% of men.

    Reproductive health conditions

    While women are disproportionately affected by chronic health conditions throughout their lifespan, much of the disparity in health-care needs is concentrated between the first period and menopause.

    Almost half of women aged over 18 report having experienced chronic pelvic pain in the previous five years. This can be caused by conditions such as endometriosis, dysmenorrhoea (period pain), vulvodynia (vulva pain), and bladder pain.

    One in seven women will have a diagnosis of endometriosis by age 49.

    Meanwhile, a quarter of all women aged 45–64 report symptoms related to menopause that are significant enough to disrupt their daily life.

    All of these conditions can significantly reduce quality of life and increase the need to seek health care, sometimes including surgical treatment.

    Of course, conditions like endometriosis don’t just affect women. They also impact trans men, intersex people, and those who are gender diverse.

    Diagnosis can be costly

    Women often have to wait longer to get a diagnosis for chronic conditions. One preprint study found women wait an average of 134 days (around 4.5 months) longer than men for a diagnosis of a long-term chronic disease.

    Delays in diagnosis often result in needing to see more doctors, again increasing the costs.

    Despite affecting about as many people as diabetes, it takes an average of between six-and-a-half to eight years to diagnose endometriosis in Australia. This can be attributed to a number of factors including society’s normalisation of women’s pain, poor knowledge about endometriosis among some health professionals, and the lack of affordable, non-invasive methods to accurately diagnose the condition.

    There have been recent improvements, with the introduction of Medicare rebates for longer GP consultations of up to 60 minutes. While this is not only for women, this extra time will be valuable in diagnosing and managing complex conditions.

    But gender inequality issues still exist in the Medicare Benefits Schedule. For example, both pelvic and breast ultrasound rebates are less than a scan for the scrotum, and no rebate exists for the MRI investigation of a woman’s pelvic pain.

    Management can be expensive too

    Many chronic conditions, such as endometriosis, which has a wide range of symptoms but no cure, can be very hard to manage. People with endometriosis often use allied health and complementary medicine to help with symptoms.

    On average, women are more likely than men to use both complementary therapies and allied health.

    While women with chronic conditions can access a chronic disease management plan, which provides Medicare-subsidised visits to a range of allied health services (for example, physiotherapist, psychologist, dietitian), this plan only subsidises five sessions per calendar year. And the reimbursement is usually around 50% or less, so there are still significant out-of-pocket costs.

    In the case of chronic pelvic pain, the cost of accessing allied or complementary health services has been found to average A$480.32 across a two-month period (across both those who have a chronic disease management plan and those who don’t).

    More spending, less saving

    Womens’ health-care needs can also perpetuate financial strain beyond direct health-care costs. For example, women with endometriosis and chronic pelvic pain are often caught in a cycle of needing time off from work to attend medical appointments.

    Our preliminary research has shown these repeated requests, combined with the common dismissal of symptoms associated with pelvic pain, means women sometimes face discrimination at work. This can lead to lack of career progression, underemployment, and premature retirement.

    A woman speaks over the counter to a male pharmacist.
    More women are prescribed medication than men. PeopleImages.com – Yuri A/Shutterstock

    Similarly, with 160,000 women entering menopause each year in Australia (and this number expected to increase with population growth), the financial impacts are substantial.

    As many as one in four women may either shift to part-time work, take time out of the workforce, or retire early due to menopause, therefore earning less and paying less into their super.

    How can we close this gap?

    Even though women are more prone to chronic conditions, until relatively recently, much of medical research has been done on men. We’re only now beginning to realise important differences in how men and women experience certain conditions (such as chronic pain).

    Investing in women’s health research will be important to improve treatments so women are less burdened by chronic conditions.

    In the 2024–25 federal budget, the government committed $160 million towards a women’s health package to tackle gender bias in the health system (including cost disparities), upskill medical professionals, and improve sexual and reproductive care.

    While this reform is welcome, continued, long-term investment into women’s health is crucial.

    Mike Armour, Associate Professor at NICM Health Research Institute, Western Sydney University; Amelia Mardon, Postdoctoral Research Fellow in Reproductive Health, Western Sydney University; Danielle Howe, PhD Candidate, NICM Health Research Institute, Western Sydney University; Hannah Adler, PhD Candidate, Health Communication and Health Sociology, Griffith University, and Michelle O’Shea, Senior Lecturer, School of Business, Western Sydney University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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