How to Vary Breakfast for Digestion?

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❝Would appreciate your thoughts on how best to promote good digestion. For years, my breakfast has consisted of flaxseeds, sunflower seeds, and almonds – all well ground up – eaten with a generous amount of kefir. This works a treat as far as my digestion is concerned. But I sometimes wonder whether it would be better for my health if I varied or supplemented this breakfast. How might I do this without jeopardising my good digestion?❞

Sounds like you’re already doing great! Those ingredients are all very nutrient-dense, and grinding them up improves digestion greatly, to the point that you’re getting nutrients your body couldn’t get at otherwise. And the kefir, of course, is a top-tier probiotic.

Also, you’re getting plenty of protein and healthy fats in with your carbs, which results in the smoothest blood sugar curve.

As for variety…

Variety is good in diet, but variety within a theme. Our gut microbiota change according to what we eat, so sudden changes in diet are often met with heavy resistance from our gut.

  • For example, people who take up a 100% plant-based diet overnight often spend the next day in the bathroom, and wonder what happened.
  • Conversely, a long-time vegan who (whether by accident or design) consumes meat or dairy will likely find themself quickly feeling very unwell, because their gut microbiota have no idea what to do with this.

So, variety yes, but within a theme, and make any changes gradual for the easiest transition.

All in all, the only obvious suggestion for improvement is to consider adding some berries. These can be fresh, dried, or frozen, and will confer many health benefits (most notably a lot of antioxidant activity).

Enjoy!

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  • Considering taking Wegovy to lose weight? Here are the risks and benefits – and how it differs from Ozempic

    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.

    The weight-loss drug Wegovy is now available in Australia.

    Wegovy is administered as a once-weekly injection and is approved specifically for weight management. It’s intended to be used in combination with a reduced-energy diet and increased physical activity.

    So how does Wegovy work and how much weight can you expect to lose while taking it? And what are the potential risks – and costs – for those who use it?

    Let’s look at what the science says.

    Halfpoint/Shutterstock

    What is Wegovy?

    Wegovy is a brand name for the medication semaglutide. Semaglutide is a glucagon-like peptide-1 receptor agonist (GLP-1RA). This means it makes your body’s own glucagon-like peptide-1 hormone, called GLP-1 for short, work better.

    Normally when you eat, the body releases the GLP-1 hormone which helps signal to your brain that you are full. Semaglutides enhance this effect, leading to a feeling of fullness, even when you haven’t eaten.

    Another role of GLP-1 is to stimulate the body to produce more insulin, a hormone which helps lower the level of glucose (sugar) in the blood. That’s why semaglutides have been used for several years to treat type 2 diabetes.

    Pack of Wegovy injections
    Wegovy is self-injected once a week. S Becker/Shutterstock

    How does Wegovy differ from Ozempic?

    Like Wegovy, Ozempic is a semaglutide. The way Wegovy and Ozempic work in the body are essentially the same. They’re made by the same pharmaceutical company, Novo Nordisk.

    But there are two differences:

    1) They are approved for two different (but related) reasons.

    In Australia (and the United States), Ozempic is approved for use to improve blood glucose levels in adults with type 2 diabetes. By managing blood glucose levels effectively, the medication aims to reduce the risk of major complications, such as heart disease.

    Wegovy is approved for use alongside diet and exercise for people with a body mass index (BMI) of 30 or greater, or 27 or greater but with other conditions such as high blood pressure.

    Wegovy can also be used in people aged 12 years and older. Like Ozempic, Wegovy aims to reduce the risk of future health complications, including heart disease.

    2) They are both injected but come in different strengths.

    Ozempic is available in pre-loaded single-dose pens with varying dosages of 0.25 mg, 0.5 mg, 1 mg, or 2 mg per injection. The dose can be slowly increased, up to a maximum of 2 mg per week, if needed.

    Wegovy is available in prefilled single-dose pens with doses of 0.25 mg, 0.5 mg, 1 mg, 1.7 mg, or 2.4 mg. The treatment starts with a dose of 0.25 mg once weekly for four weeks, after which the dose is gradually increased until reaching a maintenance dose of 2.4 mg weekly.

    While it’s unknown what the impact of Wegovy’s introduction will be on Ozempic’s availability, Ozempic is still anticipated to be in low supply for the remainder of 2024.

    Is Wegovy effective for weight loss?

    Given Wegovy is a semaglutide, there is very strong evidence it can help people lose weight and maintain this weight loss.

    A recent study found that over four years, participants taking Wevovy as indicated experienced an average weight loss of 10.2% body weight and a reduction in waist circumference of 7.7cm.

    For those who stop taking the medication, analyses have shown that about two-thirds of weight lost is regained.

    Man leans against a bridge rail
    Wegovy can help people lose weight and maintain their weight loss – while they take the drug. Mladen Mitrinovic/Shutterstock

    What are the side effects of Wegovy?

    The most common side effects are nausea and vomiting.

    However, other serious side effects are also possible because of the whole-of-body impact of the medication. Thyroid tumours and cancer have been detected as a risk in animal studies, yet are rarely seen in human scientific literature.

    In the four-year Wegovy trial, 16.6% of participants who received Wegovy (1,461 people) experienced an adverse event that led to them permanently discontinuing their use of the medication. This was higher than the 8.2% of participants (718 people) who received the placebo (with no active ingredient).

    Side effects included gastrointestinal disorders (including nausea and vomiting), which affected 10% of people who used Wegovy compared to 2% of people who used the placebo.

    Gallbladder-related disorders occurred in 2.8% of people who used Wegovy, and 2.3% of people who received the placebo.

    Recently, concerns about suicidal thoughts and behaviours have been raised, after a global analysis reviewed more than 36 million reports of adverse events from semaglutide (Ozempic or Wegovy) since 2000.

    There were 107 reports of suicidal thoughts and self-harm among people taking semaglutide, sadly including six actual deaths. When people stopped the medication, 62.5% found the thoughts went away. What we don’t know is whether dose, weight loss, or previous mental health status or use of antidepressants had a role to play.

    Finally, concerns are growing about the negative effect of semaglutides on our social and emotional connection with food. Anecdotal and scientific evidence suggests people who use semaglutides significantly reduce their daily dietary intake (as anticipated) by skipping meals and avoiding social occasions – not very enjoyable for people and their loved ones.

    How can people access Wegovy?

    Wegovy is available for purchase at pharmacists with a prescription from a doctor.

    But there is a hefty price tag. Wegovy is not currently subsidised through the Pharmaceutical Benefits Scheme, leaving patients to cover the cost. The current cost is estimated at around A$460 per month dose.

    If you’re considering Wegovy, make an appointment with your doctor for individual advice.

    Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland and Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University

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

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  • Muir Glen Organic vs First Field Original – 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 Muir Glen Organic Ketchup to First Field Original Ketchup, we picked the First Field.

    Why?

    This one was a little unfair to you, as you can’t turn them around to read the ingredients here. But the point we want to share the most today is: you have to turn them around and read the ingredients! You absolutely cannot rely on appearances!

    While the Muir Glen Organic may have a very “greenwashed” aesthetic going on and the word “organic” is more eye-catching than any other word on the label, it contains 4x as much sugar and 4x as much sodium.

    Side-by-side, they have, per tablespoon:

    First Field Original: 1g sugar, 60mg sodium
    Muir Glen Organic: 4g sugar, 240mg sodium

    But what about the importance of being organic?

    Well, we have one more surprise for you: the First Field ketchup is organic too, non-GMO, and contains no added concentrates either.

    This isn’t an ad for First Field (by all means enjoy their products or don’t; we’re not invested), but it is a heartfelt plea to always check the backs of products and read the labels, because fronts of products can’t be relied upon at all.

    I’m sure we all get caught out sometimes, but the less often, the better!

    PS: we write this, of course, before seeing the results of your voting. Maybe it won’t be a “Muir Glen Organic” sweep in the polls. But either way, it’s a call to vigilance, and a “very good, carry on” to everyone who does this already

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  • Fatigue? Unexplained weight gain and dry skin? Could it be Hashimoto’s disease?

    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.

    Maybe you feel worn out. Perhaps you’re also having trouble losing weight. Generally, you just don’t feel 100%.

    Could it be Hashimoto’s disease? This common autoimmune thyroid disorder is when your immune system (which fights off viruses and bacteria), mistakenly attacks a part of your body. In this case, it’s your thyroid – a gland located at the base of your neck – and can cause low thyroid hormones levels (hypothyroidism).

    Hypothyroidism affects one in 33 Australians and Hashimoto’s is one of the most common thyroid conditions in first-world countries.

    While symptoms can be subtle, untreated Hashimoto’s can cause long-term problems with your heart, memory and fertility. Here is what you need to know.

    What happens when you have Hashimoto’s?

    Your thyroid gland is a butterfly-shaped gland in the neck. It is essential in regulating things like muscle function, digestion, metabolism, the heart and lungs. In children, thyroid hormones are also needed for normal growth and development.

    Hashimoto’s thyroid disease, named after the Japanese doctor who discovered it in 1912, is also known as Hashimoto’s thyroiditis or chronic lymphocytic thyroiditis. The disease can cause the immune system to mistakenly produce proteins called antibodies (thyroid peroxidase and thyroglobulin). These can cause inflammation and long-term damage to the thyroid gland. Over time, as thyroid tissue is inflamed and/or destroyed, there can be a decrease in the production of thyroid hormones (hypothyroidism).

    Hashimoto’s can present subtly at first. If you only have antibodies with no change in thyroid levels, it is likely you won’t have any symptoms.

    However, as the disease progresses, you may experience fatigue, weight gain (or difficulty losing weight), increased sensitivity to the cold, constipation, dry skin, muscle aches, irregular or heavy menstrual cycles, enlarged thyroid (goitre) and occasionally hair loss, including at the ends of your eyebrows.

    What causes Hashimoto’s thyroid disease?

    Several risk factors can contribute to the development of Hashimoto’s including:

    What are the long-term risks?

    Long-term, untreated Hashimoto’s thyroiditis can cause heart issues, higher cholesterol levels, nerve damage (peripheral neuropathy), reduced cognition and infertility.

    In pregnancy, Hashimoto’s has a higher risk of pre-eclampsia (high blood pressure affecting several organs), premature birth, placental abruption (when the placenta separates from the inner wall of the uterus before birth) and, in severe cases, pregnancy loss.

    The disease has also been linked with an increased risk (but low incidence) of the lymphocytes of the thyroid turning into cancer cells to cause thyroid lymphoma.

    How is Hashimoto’s diagnosed?

    Diagnosis can be confirmed with a blood test to check thyroid levels and antibodies.

    Thyroid peroxidase antibodies are commonly present but about 5% of patients test antibody-negative. In those people, diagnosis depends on the thyroid levels, clinical presentation and ultrasound appearance of general inflammation. An ultrasound may not be required though, especially if the diagnosis is obvious.

    Three hormone levels are tested to determine if you have Hashimoto’s.

    Thyroid stimulating hormone (TSH) is produced by the brain to speak to the thyroid, telling it to produce two types of thyroid hormones – T3 and T4.

    If you have either relative or absolute thyroid hormone deficiency, a test will show the stimulating hormones as high because the brain is trying to get the thyroid to work harder.

    microscopic slide of cells in pink stain
    Hashimoto’s thyroiditis under the microscope. Antibodies against thyroid peroxidase and thyroglobulin were elevated.
    Patho/Wikimedia Commons, CC BY-SA

    Can it be treated?

    The management of Hashimoto’s depends on the severity of the thyroid levels. Up to 20% of the population can have antibodies but normal thyroid levels. This is still Hashimoto’s thyroid disease, but it is very mild and does not require treatment. There is no current treatment to reduce antibody levels alone.

    Because thyroid peroxidase antibodies increase the risk of abnormal thyroid levels in the future, regular thyroid testing is recommended.

    When the thyroid stimulating hormone is high with normal thyroid hormone levels it is termed “subclinical hypothyroidism”. When it is paired with low hormone levels it is called “overt hypothyroidism”. The first is a mild form of the disease and treatment depends on the degree of stimulating hormone elevation.

    Overt hypothyroidism warrants treatment. The main form of this is thyroid hormone replacement therapy (levothyroxine) with the dose of the drug adjusted until thyroid levels are within the normal range. This is usually a lifelong treatment but, once the dose is optimised, hormone levels usually remain relatively stable.

    In some people with very enlarged thyroid glands causing compressive symptoms (such as difficulty swallowing or breathing), thyroidectomy (surgical removal of the thyroid) is considered.

    Hashimoto’s thyroiditis is a common condition caused by your body’s immune system incorrectly damaging to your thyroid and can go undetected. Long-term, untreated, it can cause issues with your heart, cognition, and fertility. It can be diagnosed with a simple blood test. Speak to your doctor if you have any concerns as early diagnosis and treatment can help prevent complications.The Conversation

    Aakansha Zala, The University of Queensland

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

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    In short, a fine and well-written guide to optimizing your gut health and enjoying the benefits.

    Get your copy of Gut Health For Women from Amazon today!

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  • The Bare-Bones Truth About Osteoporosis

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    In yesterday’s issue of 10almonds, we asked you “at what age do you think it’s important to start worrying about osteoporosis?”, and here’s the spread of answers you gave us:

    The Bare-bones Truth About Osteoporosis

    In yesterday’s issue of 10almonds, we asked you “at what age do you think it’s important to start worrying about osteoporosis?”, and here’s the spread of answers you gave us:

    At first glance it may seem shocking that a majority of respondents to a poll in a health-focused newsletter think it’ll never be an issue worth worrying about, but in fact this is partly a statistical quirk, because the vote of the strongest “early prevention” crowd was divided between “as a child” and “as a young adult”.

    This poll also gave you the option to add a comment with your vote. Many subscribers chose to do so, explaining your choices… But, interestingly, not one single person who voted for “never” had any additional thoughts to add.

    We loved reading your replies, by the way, and wish we had room to include them here, because they were very interesting and thought-provoking.

    Let’s get to the myths and facts:

    Top myth: “you will never need to worry about it; drink a glass of milk and you’ll be fine!”

    The body is constantly repairing itself. Its ability to do that declines with age. Until about 35 on average, we can replace bone mineral as quickly as it is lost. After that, we lose it by up to 1% per year, and that rate climbs after 50, and climbs even more steeply for those who go through (untreated) menopause.

    Losing 1% per year might not seem like a lot, but if you want to live to 100, there are some unfortunate implications!

    About that menopause, by the way… Because declining estrogen levels late in life contribute significantly to osteoporosis, hormone replacement therapy (HRT) may be of value to many for the sake of bone health, never mind the more obvious and commonly-sought benefits.

    Learn more: Management of osteoporosis in postmenopausal women: the 2021 position statement of The North American Menopause Society

    On the topic of that glass of milk…

    • Milk is a great source of calcium, which is useless to the body if you don’t also have good levels of vitamin D and magnesium.
    • People’s vitamin D levels tend to directly correlate to the level of sun where they live, if supplementation isn’t undertaken.
    • Plant-based milks are usually fortified with vitamin D (and calcium), by the way.
    • Most people are deficient in magnesium, because green leafy things don’t form as big a part of most people’s diets as they should.

    See also: An update on magnesium and bone health

    Next most common myth: “bone health is all about calcium”

    We spoke a little above about the importance of vitamin D and magnesium for being able to properly use that. But potassium is also critical:

    Read more: The effects of potassium on bone health

    While we’re on the topic…

    People think of collagen as being for skin health. And it is important for that, but collagen’s benefits (and the negative effects of its absence) go much deeper, to include bone health. We’ve written about this before, so rather than take more space today, we’ll just drop the link:

    We Are Such Stuff As Fish Are Made Of

    Want to really maximize your bone health?

    You might want to check out this well-sourced LiveStrong article:

    Bone Health: Best and Worst Foods

    (Teaser: leafy greens are in 2nd place, topped by sardines at #1—where do you think milk ranks?)

    Don’t Forget…

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  • Exercised – by Dr. Daniel Lieberman

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    Surely the title is taking liberties? We must have evolved to exercise, right? Not exactly.

    We evolved to conserve energy. Our strength-to-weight ratio is generally unimpressive, we cannot casually hang in trees, and we spend a third of our lives asleep.

    Strengths that we do have, however, include a large brain and a versatile gut perfect for opportunism. Again, not the indicators of being evolved for exercise.

    So, Dr. Lieberman tells us, if we’re not inclined to get up and go, that’s quite natural. So, why does it feel good when we do get up and go?

    This book covers a lot of the “this not that” aspects of exercise. By this we mean: ways that we can work with or against our bodies, for both physical and psychological fulfilment.

    There’s an emphasis on such things as:

    • movement without excessive exertion
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    Learn to Age Gracefully

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