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In the Realm of Hungry Ghosts – by Dr. Gabor Maté
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We’ve reviewed books by Dr. Maté before, and this one’s about addiction. We’ve reviewed books about addiction before too, so what makes this one different?
Wow, is this one so different. Most books about addiction are about “beating” it. Stop drinking, quit sugar, etc. And, that’s all well and good. It is definitely good to do those things. But this one’s about understanding it, deeply. Because, as Dr. Maté makes very clear, “there, but for the grace of epigenetics and environmental factors, go we”.
Indeed, most of us will have addictions; they’re (happily) just not too problematic for most of us, being either substances that are not too harmful (e.g. coffee), or behavioral addictions that aren’t terribly impacting our lives (e.g. Dr. Maté’s compulsion to keep buying more classical music, which he then tries to hide from his wife).
The book does also cover a lot of much more serious addictions, the kind that have ruined lives, and the kind that definitely didn’t need to, if people had been given the right kind of help—instead of, all too often, they got the opposite.
Perhaps the greatest value of this book is that; understanding what creates addiction in the first place, what maintains it, and what help people actually need.
Bottom line: if you’d like more insight into the human aspect of addiction without getting remotely wishy-washy, this book is probably the best one out there.
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Fisetin: The Anti-Aging Assassin
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Out With The Old…
Fisetin is a flavonoid (specifically, a flavonol), but it’s a little different than most. While it has the usual antioxidant, anti-inflammatory, and anti-cancer properties you might reasonably expect from flavonoids, it has an extra anti-aging trick up its sleeve that most don’t.
❝Fisetin is a flavonol that shares distinct antioxidant properties with a plethora of other plant polyphenols. Additionally, it exhibits a specific biological activity of considerable interest as regards the protection of functional macromolecules against stress which results in the sustenance of normal cells cytoprotection. Moreover, it shows potential as an anti-inflammatory, chemopreventive, chemotherapeutic and recently also senotherapeutic agent❞
~ Dr. Grynkiewicz & Dr. Demchuk
Let’s briefly do some due diligence on its expected properties, and then we’ll take a look at its bonus anti-aging effects.
The flavonol that does-it-ol
Because of the similar mechanisms involved, there are three things that often come together, which are:
- Antioxidant
- Anti-inflammatory
- Anticancer
This list often gets expanded to also include:
- Anti-aging
…although that is usually the last thing to get tested out of that list.
In today’s case, let’s kick it off with…
❝Fisetin (3,3′,4′,7-tetrahydroxyflavone) is a dietary flavonoid found in various fruits (strawberries, apples, mangoes, persimmons, kiwis, and grapes), vegetables (tomatoes, onions, and cucumbers), nuts, and wine that has shown strong anti-inflammatory, anti-oxidant, anti-tumorigenic, anti-invasive, anti-angiogenic, anti-diabetic, neuroprotective, and cardioprotective effects❞
Read more: Fisetin and Its Role in Chronic Diseases
Understanding its anticancer mechanisms
The way that fisetin fights cancer is basically “all the ways”, and this will be important when we get to its special abilities shortly:
❝Being a potent anticancer agent, fisetin has been used to inhibit stages in the cancer cells (proliferation, invasion),prevent cell cycle progression, inhibit cell growth, induce apoptosis, cause polymerase (PARP) cleavage, and modulate the expressions of Bcl‐2 family proteins in different cancer cell lines (HT‐29, U266, MDA‐MB‐231, BT549, and PC‐3M‐luc‐6), respectively. Further, fisetin also suppresses the activation of the PKCα/ROS/ERK1/2 and p38 MAPK signaling pathways, reduces the NF‐κB activation, and down‐regulates the level of the oncoprotein securin. Fisetin also inhibited cell division and proliferation and invasion as well as lowered the TET1 expression levels. ❞
Read more: Fisetin: An anticancer perspective
There’s also more about it than we even have room to quote, here:
Now For What’s New And Exciting: Senolysis
All that selectivity that fisetin exhibits when it comes to “this cell gets to live, and this one doesn’t” actions?
It makes a difference when it comes to aging, too. Because aging and cancer happen by quite similar mechanisms; they’re both DNA-copying errors that get copied forward, to our detriment.
- In the case of cancer, it’s a cell line that accidentally became immortal and so we end up with too many of them multiplying in one place (a tumor)
- In the case of aging, it’s the cellular equivalent of “a photocopy of a photocopy of a photocopy” gradually losing information as it goes
In both cases…
The cell must die if we want to live
Critically, and which quality differentiates it from a lot of other flavonoids, fisetin has the ability to selectively kill senescent cells.
To labor the photocopying metaphor, this means there’s an office worker whose job it is to say “this photocopy is barely legible, I’m going to toss this, and then copy directly from the clearest copy we have instead”, thus keeping the documents (your DNA) in pristine condition.
In fisetin’s case, this was first tested in mouse (in vivo) studies, and in human tissue (in vitro) studies, before moving to human clinical studies:
❝Of the 10 flavonoids tested, fisetin was the most potent senolytic.
The natural product fisetin has senotherapeutic activity in mice and in human tissues. Late life intervention was sufficient to yield a potent health benefit.❞
~ Dr. Matthew Yousefzadeh et al.
Read in full: Fisetin is a senotherapeutic that extends health and lifespan
There’s lots more science that’s been done to it since that first groundbreaking study though; here’s a more recent example:
Want some?
We don’t sell it, but here for your convenience is an example product on Amazon
Enjoy!
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Gentle Nutrition – by Rachel Hartley, RD, LD
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The subtitle here claims “a non-diet approach”, but doesn’t everything, nowadays? Even books titled “The such-and-such Diet” tend to also assure us “it’s not actually a diet; it’s just a way of eating”, as if a diet is not—by definition—a way of eating. Usually what they want to communicate is that it’s not a restrictive diet, usually meaning not restrictive in quantity, or not restrictive in food type (rarely both).
This book is about intuitive eating, which is about as non-restrictive as any dietary approach can be, since it doesn’t restrict food type at at all, and it doesn’t restrict quantity in advance—rather, we learn to pay closer attention to our full signals.
No wait, we don’t. This time, it’s not about “full”, it’s about “satisfied”. This comes in two forms:
- A principle somewhat akin to the “eat until 80% full” idea
- A principle of ensuring the good is culinarily satisfying
This latter is important, if we want to have a good relationship with eating, and it also helps reduce portion sizes, when we truly take the time to mindfully savor a tasty morsel, rather than wolf down a plate of mediocre food.
The style is one that balance being encouraging with delivering science to back up that encouragement. This not only means encouragement to take up this dietary approach, but also, encouragement to let go of things like calorie-counting and BMI.
The recipes arranged per meal type, and indeed include things not found in many healthy eating books, such as gyoza dumplings, gnocchi, wontons, and shortbread. The recipes are mostly not, by default, vegan, vegetarian, gluten-free, dairy-free, or such. So if you have your own food restriction(s), the number of usable recipes will be diminished, barring any substitutions you can make yourself.
Bottom line: this is more about about how to go about intuitive eating, than it is a book with a lot of nutritional information (though there is some of that too). If you’d like to get going with intuitive eating, then this book can help.
Click here to check out Gentle Nutrition, and nourish gently!
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What are plyometric exercises? How all that hopping and jumping builds strength, speed and power
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If you’ve ever seen people at the gym or the park jumping, hopping or hurling weighted balls to the ground, chances are they were doing plyometric exercises.
Examples include:
- box jumps, where you repeatedly leap quickly on and off a box
- lateral skater hops, where you bound from side to side like a speeding ice skater
- rapidly throwing a heavy medicine ball against a wall, or to the ground
- single leg hops, which may involve hopping on the spot or through an obstacle course
- squat jumps, where you repeatedly squat and then launch yourself into the air.
Photo by cottonbro studio/Pexels There are many more examples of plyometric exercises.
What ties all these moves together is that they use what’s known as the “stretch shortening cycle”. This is where your muscles rapidly stretch and then contract.
Runners routinely practise plyometric exercises to improve explosive leg strength. WoodysPhotos/Shutterstock Potential benefits
Research shows incorporating plyometric exercise into your routine can help you:
- jump higher
- sprint faster
- reduce the chances of getting a serious sporting injuries such as anterior cruciate ligament (ACL) tears
- build muscle strength
- improve bone mineral density (especially when combined with resistance training such as weight lifting), which is particularly important for women and older people at risk of falls.
Studies have found plyometric exercises can help:
- older people who want to retain and build muscle strength, boost bone health, improve posture and reduce the risk of falls
- adolescent athletes who want to build the explosive strength needed to excel in sports such as athletics, tennis, soccer, basketball and football
- female athletes who want to jump higher or change direction quickly (a useful skill in many sports)
- endurance runners who want to boost physical fitness, run time and athletic performance.
And when it comes to plyometric exercises, you get out what you put in.
Research has found the benefits of plyometrics are significantly greater when every jump was performed with maximum effort.
Jumping can help boost bone strength. WoodysPhotos/Shutterstock Potential risks
All exercise comes with risk (as does not doing enough exercise!)
Plyometrics are high-intensity activities that require the body to absorb a lot of impact when landing on the ground or catching medicine balls.
That means there is some risk of musculoskeletal injury, particularly if the combination of intensity, frequency and volume is too high.
You might miss a landing and fall, land in a weird way and crunch your ankle, or get a muscle tear if you’re overdoing it.
The National Strength and Conditioning Association, a US educational nonprofit that uses research to support coaches and athletes, recommends:
- a maximum of one to three plyometric sessions per week
- five to ten repetitions per set and
- rest periods of one to three minutes between sets to ensure complete muscle recovery.
With the right guidance, jumps can be safe for older people and may help reduce the risk of falls as you age. Realstock/Shutterstock One meta-analysis, where researchers looked at many studies, found plyometric training was feasible and safe, and could improve older people’s performance, function and health.
Overall, with appropriate programming and supervision, plyometric exercise can be a safe and effective way to boost your health and athletic performance.
Justin Keogh, Associate Dean of Research, Faculty of Health Sciences and Medicine, Bond University and Mandy Hagstrom, Senior Lecturer, Exercise Physiology. School of Health Sciences, UNSW Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Dandelion Greens vs Collard Greens – Which is Healthier?
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Our Verdict
When comparing dandelion greens to collard greens, we picked the dandelion greens.
Why?
Collard greens are great—they even beat kale in one of our previous “This or That” articles!—but dandelion greens simply pack more of a nutritional punch:
In terms of macros, dandelions have slightly more carbs (+3g/100g) for the same protein and fiber, and/but the glycemic index is equal (zero), so those carbs aren’t anything to worry about. Nobody is getting metabolic disease by getting their carbs from dandelion leaves. In short, we’re calling it a tie on macros, though it could nominally swing either way if you have an opinion (one way or the other) about the extra 3g of carbs.
In the category of vitamins, things are more exciting: dandelion greens have more of vitamins A, B1, B2, B3, B6, B7, B9, C, E, and K, while collard greens have more vitamin B5. An easy and clear win for dandelions.
Looking at the minerals tells a similar story; dandelion greens have much more calcium, copper, iron, magnesium, phosphorus, potassium, and zinc, while collard greens have slightly more manganese. Another overwhelming win for dandelions.
One more category, polyphenols. We’d be here until next week if we listed all the polyphenols that dandelion greens have, but suffice it to say, dandelion greens have a total of 385.55mg/100g polyphenols, while collard greens have a total of 0.08mg/100g polyphenols. Grabbing a calculator, we see that this means dandelions have more than 4819x the polyphenol content that collard greens do.
So, “eat leafy greens” is great advice, but they are definitely not all created equal!
Let us take this moment to exhort: if you have any space at home where you can grow dandelions, grow them!
Not only are they great for pollinators, but also they beat the collard greens that beat kale. And you can have as much as you want, for free, right there.
Want to learn more?
You might like to read:
Collard Greens vs Kale – Which is Healthier?
Enjoy!
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‘I keep away from people’ – combined vision and hearing loss is isolating more and more older Australians
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Our ageing population brings a growing crisis: people over 65 are at greater risk of dual sensory impairment (also known as “deafblindness” or combined vision and hearing loss).
Some 66% of people over 60 have hearing loss and 33% of older Australians have low vision. Estimates suggest more than a quarter of Australians over 80 are living with dual sensory impairment.
Combined vision and hearing loss describes any degree of sight and hearing loss, so neither sense can compensate for the other. Dual sensory impairment can occur at any point in life but is increasingly common as people get older.
The experience can make older people feel isolated and unable to participate in important conversations, including about their health.
bricolage/Shutterstock Causes and conditions
Conditions related to hearing and vision impairment often increase as we age – but many of these changes are subtle.
Hearing loss can start as early as our 50s and often accompany other age-related visual changes, such as age-related macular degeneration.
Other age-related conditions are frequently prioritised by patients, doctors or carers, such as diabetes or heart disease. Vision and hearing changes can be easy to overlook or accept as a normal aspect of ageing. As an older person we interviewed for our research told us
I don’t see too good or hear too well. It’s just part of old age.
An invisible disability
Dual sensory impairment has a significant and negative impact in all aspects of a person’s life. It reduces access to information, mobility and orientation, impacts social activities and communication, making it difficult for older adults to manage.
It is underdiagnosed, underrecognised and sometimes misattributed (for example, to cognitive impairment or decline). However, there is also growing evidence of links between dementia and dual sensory loss. If left untreated or without appropriate support, dual sensory impairment diminishes the capacity of older people to live independently, feel happy and be safe.
A dearth of specific resources to educate and support older Australians with their dual sensory impairment means when older people do raise the issue, their GP or health professional may not understand its significance or where to refer them. One older person told us:
There’s another thing too about the GP, the sort of mentality ‘well what do you expect? You’re 95.’ Hearing and vision loss in old age is not seen as a disability, it’s seen as something else.
Isolated yet more dependent on others
Global trends show a worrying conundrum. Older people with dual sensory impairment become more socially isolated, which impacts their mental health and wellbeing. At the same time they can become increasingly dependent on other people to help them navigate and manage day-to-day activities with limited sight and hearing.
One aspect of this is how effectively they can comprehend and communicate in a health-care setting. Recent research shows doctors and nurses in hospitals aren’t making themselves understood to most of their patients with dual sensory impairment. Good communication in the health context is about more than just “knowing what is going on”, researchers note. It facilitates:
- shorter hospital stays
- fewer re-admissions
- reduced emergency room visits
- better treatment adherence and medical follow up
- less unnecessary diagnostic testing
- improved health-care outcomes.
‘Too hard’
Globally, there is a better understanding of how important it is to maintain active social lives as people age. But this is difficult for older adults with dual sensory loss. One person told us
I don’t particularly want to mix with people. Too hard, because they can’t understand. I can no longer now walk into that room, see nothing, find my seat and not recognise [or hear] people.
Again, these experiences increase reliance on family. But caring in this context is tough and largely hidden. Family members describe being the “eyes and ears” for their loved one. It’s a 24/7 role which can bring frustration, social isolation and depression for carers too. One spouse told us:
He doesn’t talk anymore much, because he doesn’t know whether [people are] talking to him, unless they use his name, he’s unaware they’re speaking to him, so he might ignore people and so on. And in the end, I noticed people weren’t even bothering him to talk, so now I refuse to go. Because I don’t think it’s fair.
Dual sensory loss can be isolating for older people and carers. Synthex/Shutterstock So, what can we do?
Dual sensory impairment is a growing problem with potentially devastating impacts.
It should be considered a unique and distinct disability in all relevant protections and policies. This includes the right to dedicated diagnosis and support, accessibility provisions and specialised skill development for health and social professionals and carers.
We need to develop resources to help people with dual sensory impairment and their families and carers understand the condition, what it means and how everyone can be supported. This could include communication adaptation, such as social haptics (communicating using touch) and specialised support for older adults to navigate health care.
Increasing awareness and understanding of dual sensory impairment will also help those impacted with everyday engagement with the world around them – rather than the isolation many feel now.
Moira Dunsmore, Senior Lecturer, Sydney Nursing School, Faculty of Medicine and Health, University of Sydney, University of Sydney; Annmaree Watharow, Lived Experience Research Fellow, Centre for Disability Research and Policy, University of Sydney, and Emily Kecman, Postdoctoral research fellow, Department of Linguistics, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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The Magic of L-theanine
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All The Benefits Of Caffeine And More, Without The Drawbacks? What’s The Catch?
It just takes one extra supplement.
For many of us, our morning brew is practically a ritual, but caffeine can also cause all kinds of problems ranging from caffeine jitters to caffeine crashes to caffeine addiction and withdrawal. Surely, something could be better?
Well, yes it could! You doubtlessly know about green tea’s antioxidant properties, but its amino acid, l-theanine (which can be taken as a supplement with coffee, if you don’t enjoy green tea) has so much more to offer:
- L-theanine has been found to reduce stress responses—and let’s face it, when we most want/need a coffee is often when facing stress
- It also reduces anxiety, making it a very safe “downer” without the problems of, for example, alcohol—or other potentially addictive substances
- It’s far more than just that, though! Paradoxically, l-theanine also improves alertness (what other calming things promote alertness? Not so many)
- Part of its trick is that it also improves accuracy—whereas stimulants like caffeine may produce a twitchy, jumpy, responsiveness, l-theanine’s signature effect is a calm state of sharp readiness. Caffeine works by stimulating the adrenal gland and increasing blood pressure, while simultaneously blocking adenosine receptors so that your body doesn’t notice its own tiredness—which is why you’re likely to crash later, when the tiredness that had been masked, all hits at once. Instead, l-theanine taken with caffeine acts as a moderator of that, making for a longer, gentler curve. In terms of subjective experience, what this can mean for many people is: no more caffeine jitters!
- All this means that while l-theanine can boost all kinds of cognitive function, including alertness and accuracy, many like to take in the evening as it can also promote a good night’s sleep, ready to be at your best the next day.
- How much to take? 200mg is a commonly used dosage, which in supplement terms is usually a single capsule. A lot easier to take than the 40 cups of green tea that this dosage would otherwise be!
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