
Kiwi vs Orange – Which is Healthier?
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Our Verdict
When comparing kiwi to orange, we picked the kiwi.
Why?
It’s close! But…
In terms of macros, kiwi has slightly more fiber, carbs, and protein. The differences are small across the board, but by the numbers, it’s a small win for kiwi in this category.
In the category of vitamins, kiwi has more of vitamins B3, B6, C, E, and K, while oranges have more of vitamins A, B1, B2, B5, and B9. Nominally a tie, though it’s worth noting that the margin for vitamin K is very large (kiwi has, appropriately enough, more than 8x the vitamin K).
When it comes to minerals, kiwi has more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while oranges have more calcium and selenium. A clear win for kiwi on this one.
Adding up the sections makes for a clear overall win for kiwi, plus it has some extra phytochemical goodness going on; see the link below! Meanwhile, do still enjoy either or both; diversity is good!
Want to learn more?
You might like:
Top 8 Fruits That Prevent & Kill Cancer ← kiwi is top of the list! It has some cool properties, as you’ll see, killing cancer cells while sparing healthy ones.
Enjoy!
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7 Kinds Of Rest When Sleep Is Not Enough
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Taking Rest Seriously (More Than Just Sleep)
This is Dr. Matthew Edlund. He has 44 years experience as a psychiatrist, and is also a sleep specialist. He has a holistic view of health, which is reflected in his practice; he advocates for “a more complete health: physical, mental, social, and spiritual well-being”.
What does he want us to know?
Sleep, yes
Sleep cannot do all things for us in terms of rest, but it can do a lot, and it is critical. It is, in short, a necessary-but-not-sufficient condition for being well-rested.
See also: Why You Probably Need More Sleep
Rest actively
Rest is generally thought of as a passive activity, if you’ll pardon the oxymoron. Popular thinking is that it’s not something defined by what we do, so much what we stop doing.
In contrast, Dr. Edlund argues that to take rest seriously, we need do restful things.
Rest is as important as eating, and we wouldn’t want for that to “just happen”, would we?
Dr. Edlund advocates for restful activities such as going to the garden (or a nearby park) to relax. He also suggests we not underestimate the power of sex as an actively restful activity—this one is generally safer in the privacy of one’s home, though!
Rest physically
This is about actively relaxing our body—yoga is a great option here, practised in a way that is not physically taxing, but is physically rejuvenating; gentle stretches are key. Without such things, our body will keep tension, and that is not restful.
For the absolute most restful yogic practice? Check out:
Non-Sleep Deep Rest: A Neurobiologist’s Take
this is about yoga nidra!
Rest mentally
The flipside of the above is that we do need to rest our mind also. When we try to rest from a mental activity by taking on a different mental activity that uses the same faculties of the brain, it is not restful.
Writer’s example: as a writer, I could not rest from my writing by writing recreationally, or even by reading. An accountant, however, could absolutely rest from accounting by picking up a good book, should they feel so inclined.
Rest socially
While we all have our preferences when it comes to how much or how little social interaction we like in our lives, humans are fundamentally social creatures, and it is hardwired into us by evolution to function at our best in a community.
This doesn’t mean you have to go out partying every night, but it does mean you should take care to spend at least a little time with friends, even if just once or twice per week, and yes, even if it’s just a videocall (in person is best, but not everyone lives close by!)
If your social life is feeling a little thin on the ground these days, that’s a very common thing—not only as we get older, but also as many social institutions took a dive in functionality on account of the pandemic, and many are still floundering. Nevertheless, there are more options than you probably realize; yes, even for the naturally reclusive:
How To Beat Loneliness & Isolation
Rest spiritually
Be we religious or not, there are scientifically well-evidenced benefits to religious practices—some are because of the social aspect, and follow on from what we talked about just above. Other benefits come from activities such as prayer or meditation (which means that having some kind of faith, while beneficial, is not actually a requirement for spiritual rest—comparable practices without faith are fine too).
We discussed the overlapping practices of prayer and meditation, here:
The Science Of Mantra Meditation
Rest at home
Obviously, most people sleep at home. But…
Busy family homes can sometimes need a bit of conscious effort to create a restful environment, even if just for a while. A family dinner together is one great way to achieve this, and also ties in with the social element we mentioned before!
A different challenge faced by a lot of older people without live-in families, on the other hand, is the feeling of too much opportunity for rest—and then a feeling of shame for taking it. The view is commonly held that, for example, taking an afternoon nap is a sign of weakness.
On the contrary: taking an afternoon nap can be a good source of strength! Check out:
How To Nap Like A Pro (No More “Sleep Hangovers”!)
Rest at work
Our readership has a lot of retirees, but we know that’s not the case for everyone. How then, to rest while at work? Ideally we have breaks, of course, but most workplaces do not exactly have an amusement arcade in the break room. Nevertheless, there are some quick resets that can be done easily, anywhere, and (almost) any time:
Meditation Games: Meditation That You’ll Actually Enjoy
Want to know more?
You might also like:
How To Rest More Efficiently (Yes, Really)
Take care!
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Amid Wildfire Trauma, L.A. County Dispatches Mental Health Workers to Evacuees
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PASADENA, Calif. — As Fernando Ramirez drove to work the day after the Eaton Fire erupted, smoke darkened the sky, ash and embers rained onto his windshield, and the air smelled of melting rubber and plastic.
He pulled to the side of the road and cried at the sight of residents trying to save their homes.
“I could see people standing on the roof, watering it, trying to protect it from the fire, and they just looked so hopeless,” said Ramirez, a community outreach worker with the Pasadena Public Health Department.
That evening, the 49-year-old volunteered for a 14-hour shift at the city’s evacuation center, as did colleagues who had also been activated for emergency medical duty. Running on adrenaline and little sleep after finding shelter for homeless people all day, Ramirez spent the night circulating among more than a thousand evacuees, offering wellness checks, companionship, and hope to those who looked distressed.
Local health departments, such as Ramirez’s, have become a key part of governments’ response to wildfires, floods, and other extreme weather events, which scientists say are becoming more intense and frequent due to climate change. The emotional toll of fleeing and possibly losing a home can help cause or exacerbate mental health conditions such as anxiety, depression, post-traumatic stress disorder, suicidal ideation, and substance use, according to health and climate experts.
Wildfires have become a recurring experience for many Angelenos, making it difficult for people to feel safe in their home or able to go about daily living, said Lisa Wong, director of the Los Angeles County Department of Mental Health. However, with each extreme weather event, the county has improved its support for evacuees, she said.
For instance, Wong said the county deployed a team of mental health workers trained to comfort evacuees without retraumatizing them, including by avoiding asking questions likely to bring up painful memories. The department has also learned to better track people’s health needs and redirect those who may find massive evacuation settings uncomfortable to other shelters or interim housing, Wong said. In those first days, the biggest goal is often to reduce people’s anxiety by providing them with information.
“We’ve learned that right when a crisis happens, people don’t necessarily want to talk about mental health,” said Wong, who staffed the evacuation site Jan. 8 with nine colleagues.
Instead, she and her team deliver a message of support: “This is really bad right now, but you’re not going to do this alone. We have a whole system set up for recovery too. Once you get past the initial shock of what happened — initial housing needs, medication needs, all those things — then there’s this whole pathway to recovery that we set up.”
The convention center in downtown Pasadena, which normally hosts home shows, comic cons, and trade shows, was transformed into an evacuation site with hundreds of cots. It was one of at least 13 shelters opened to serve more than 200,000 residents under evacuation orders.
The January wildfires have burned an estimated 64 square miles — an area larger than the city of Paris — and destroyed at least 12,300 buildings since they started Jan. 7. AccuWeather estimates the region will likely face more than $250 billion in economic losses from the blazes, surpassing the estimates from the state’s record-breaking 2020 wildfire season.
Lisa Patel, executive director of the Medical Society Consortium on Climate and Health, said she’s most concerned about low-income residents, who are less likely to access mental health support.
“There was a mental health crisis even before the pandemic,” said Patel, who is also a clinical associate professor of pediatrics at Stanford School of Medicine, referring to the covid-19 pandemic. “The pandemic made it worse. Now you lace in all of this climate change and these disasters into a health care system that isn’t set up to care for the people that already have mental health illness.”
Early research suggests exposure to large amounts of wildfire smoke can damage the brain and increase the risk of developing anxiety, she added.
At the Pasadena Convention Center, Elaine Santiago sat on a cot in a hallway as volunteers pulled wagons loaded with soup, sandwiches, bottled water, and other necessities.
Santiago said she drew comfort from being at the Pasadena evacuation center, knowing that she wasn’t alone in the tragedy.
“It sort of gives me a sense of peace at times,” Santiago said. “Maybe that’s weird. We’re all experiencing this together.”
She had been celebrating her 78th birthday with family when she fled her home in the small city of Sierra Madre, east of Pasadena. As she watched flames whip around her neighborhood, she, along with children and grandkids, scrambled to secure their dogs in crates and grabbed important documents before they left.
The widower had leaned on her husband in past emergencies, and now she felt lost.
“I did feel helpless,” Santiago said. “I figured I’m the head of the household; I should know what to do. But I didn’t know.”
Donny McCullough, who sat on a neighboring green cot draped in a Red Cross blanket, had fled his Pasadena home with his family early on the morning of Jan. 8. Without power at home, the 68-year-old stayed up listening for updates on a battery-powered radio. His eyes remained red from smoke irritation hours later.
“I had my wife and two daughters, and I was trying not to show fear, so I quietly, inside, was like, ‘Oh my God,’” said McCullough, a music producer and writer. “I’m driving away, looking at the house, wondering if it’s going to be the last time I’m going to see it.”
He saved his master recording from a seven-year music project, but he left behind his studio with all his other work from a four-decade career in music.
Not all evacuees arrived with family. Some came searching for loved ones. That’s one of the hardest parts of his shift, Ramirez said. The community outreach worker helped walk people around the building, cot by cot.
A week in, at least two dozen people had been killed in the wildfires.
The work takes a toll on disaster relief workers too. Ramirez said many feared losing their homes in the fires and some already had. He attends therapy weekly, which he said helps him manage his emotions.
At the evacuation center, Ramirez described being on autopilot.
“Some of us react differently. I tend to go into fight mode,” Ramirez said. “I react. I run towards the fire. I run towards personal service. Then once that passes, that’s when my trauma catches up with me.”
Need help? Los Angeles County residents in need of support can call the county’s mental health helpline at 1-800-854-7771. The national Suicide & Crisis Lifeline, 988, is also available for those who’d like to speak with someone confidentially, free of charge.
This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation.
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
This article first appeared on KFF Health News and is republished here under a Creative Commons license.
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Mammography AI Can Cost Patients Extra. Is It Worth It?
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As I checked in at a Manhattan radiology clinic for my annual mammogram in November, the front desk staffer reviewing my paperwork asked an unexpected question: Would I like to spend $40 for an artificial intelligence analysis of my mammogram? It’s not covered by insurance, she added.
I had no idea how to evaluate that offer. Feeling upsold, I said no. But it got me thinking: Is this something I should add to my regular screening routine? Is my regular mammogram not accurate enough? If this AI analysis is so great, why doesn’t insurance cover it?
I’m not the only person posing such questions. The mother of a colleague had a similar experience when she went for a mammogram recently at a suburban Baltimore clinic. She was given a pink pamphlet that said: “You Deserve More. More Accuracy. More Confidence. More power with artificial intelligence behind your mammogram.” The price tag was the same: $40. She also declined.
In recent years, AI software that helps radiologists detect problems or diagnose cancer using mammography has been moving into clinical use. The software can store and evaluate large datasets of images and identify patterns and abnormalities that human radiologists might miss. It typically highlights potential problem areas in an image and assesses any likely malignancies. This extra review has enormous potential to improve the detection of suspicious breast masses and lead to earlier diagnoses of breast cancer.
While studies showing better detection rates are extremely encouraging, some radiologists say, more research and evaluation are needed before drawing conclusions about the value of the routine use of these tools in regular clinical practice.
“I see the promise and I hope it will help us,” said Etta Pisano, a radiologist who is chief research officer at the American College of Radiology, a professional group for radiologists. However, “it really is ambiguous at this point whether it will benefit an individual woman,” she said. “We do need more information.”
The radiology clinics that my colleague’s mother and I visited are both part of RadNet, a company with a network of more than 350 imaging centers around the country. RadNet introduced its AI product for mammography in New York and New Jersey last February and has since rolled it out in several other states, according to Gregory Sorensen, the company’s chief science officer.
Sorensen pointed to research the company conducted with 18 radiologists, some of whom were specialists in breast mammography and some of whom were generalists who spent less than 75% of their time reading mammograms. The doctors were asked to find the cancers in 240 images, with and without AI. Every doctor’s performance improved using AI, Sorensen said.
Among all radiologists, “not every doctor is equally good,” Sorensen said. With RadNet’s AI tool, “it’s as if all patients get the benefit of our very top performer.”
But is the tech analysis worth the extra cost to patients? There’s no easy answer.
“Some people are always going to be more anxious about their mammograms, and using AI may give them more reassurance,” said Laura Heacock, a breast imaging specialist at NYU Langone Health’s Perlmutter Cancer Center in New York. The health system has developed AI models and is testing the technology with mammograms but doesn’t yet offer it to patients, she said.
Still, Heacock said, women shouldn’t worry that they need to get an additional AI analysis if it’s offered.
“At the end of the day, you still have an expert breast imager interpreting your mammogram, and that is the standard of care,” she said.
About 1 in 8 women will be diagnosed with breast cancer during their lifetime, and regular screening mammograms are recommended to help identify cancerous tumors early. But mammograms are hardly foolproof: They miss about 20% of breast cancers, according to the National Cancer Institute.
The FDA has authorized roughly two dozen AI products to help detect and diagnose cancer from mammograms. However, there are currently no billing codes radiologists can use to charge health plans for the use of AI to interpret mammograms. Typically, the federal Centers for Medicare & Medicaid Services would introduce new billing codes and private health plans would follow their lead for payment. But that hasn’t happened in this field yet and it’s unclear when or if it will.
CMS didn’t respond to requests for comment.
Thirty-five percent of women who visit a RadNet facility for mammograms pay for the additional AI review, Sorensen said.
Radiology practices don’t handle payment for AI mammography all in the same way.
The practices affiliated with Boston-based Massachusetts General Hospital don’t charge patients for the AI analysis, said Constance Lehman, a professor of radiology at Harvard Medical School who is co-director of the Breast Imaging Research Center at Mass General.
Asking patients to pay “isn’t a model that will support equity,” Lehman said, since only patients who can afford the extra charge will get the enhanced analysis. She said she believes many radiologists would never agree to post a sign listing a charge for AI analysis because it would be off-putting to low-income patients.
Sorensen said RadNet’s goal is to stop charging patients once health plans realize the value of the screening and start paying for it.
Some large trials are underway in the United States, though much of the published research on AI and mammography to date has been done in Europe. There, the standard practice is for two radiologists to read a mammogram, whereas in the States only one radiologist typically evaluates a screening test.
Interim results from the highly regarded MASAI randomized controlled trial of 80,000 women in Sweden found that cancer detection rates were 20% higher in women whose mammograms were read by a radiologist using AI compared with women whose mammograms were read by two radiologists without any AI intervention, which is the standard of care there.
“The MASAI trial was great, but will that generalize to the U.S.? We can’t say,” Lehman said.
In addition, there is a need for “more diverse training and testing sets for AI algorithm development and refinement” across different races and ethnicities, said Christoph Lee, director of the Northwest Screening and Cancer Outcomes Research Enterprise at the University of Washington School of Medicine.
The long shadow of an earlier and largely unsuccessful type of computer-assisted mammography hangs over the adoption of newer AI tools. In the late 1980s and early 1990s, “computer-assisted detection” software promised to improve breast cancer detection. Then the studies started coming in, and the results were often far from encouraging. Using CAD at best provided no benefit, and at worst reduced the accuracy of radiologists’ interpretations, resulting in higher rates of recalls and biopsies.
“CAD was not that sophisticated,” said Robert Smith, senior vice president of early cancer detection science at the American Cancer Society. Artificial intelligence tools today are a whole different ballgame, he said. “You can train the algorithm to pick up things, or it learns on its own.”
Smith said he found it “troubling” that radiologists would charge for the AI analysis.
“There are too many women who can’t afford any out-of-pocket cost” for a mammogram, Smith said. “If we’re not going to increase the number of radiologists we use for mammograms, then these new AI tools are going to be very useful, and I don’t think we can defend charging women extra for them.”
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
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Foods for Stronger Bones
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It’s Q&A Day!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
Q: Foods that help build stronger bones and cut inflammation? Thank you!
We’ve got you…
For stronger bones / To cut inflammation
That “stronger bones” article is about the benefits of collagen supplementation for bones, but there’s definitely more to say on the topic of stronger bones, so we’ll do a main feature on it sometime soon!
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Spinach vs Chard – Which is Healthier?
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Our Verdict
When comparing spinach to chard, we picked the spinach.
Why?
In terms of macros, spinach has slightly more fiber and protein, while chard has slightly more carbs. Now, those carbs are fine; nobody is getting metabolic disease from eating greens. But, by the numbers, this is a clear, albeit marginal, win for spinach.
In the category of vitamins, spinach has more of vitamins A, B1, B2, B3, B5, B6, B9, E, and K, while chard has more of vitamins C and choline. An even clearer victory for spinach this time.
When it comes to minerals, spinach has more calcium, copper, iron, magnesium, manganese, phosphorus, selenium, and zinc, while chard has more potassium. Once again, a clear win for spinach.
You may be wondering about oxalates, in which spinach is famously high. However, chard is nearly 2x higher in oxalates. In practical terms, this doesn’t mean too much for most people. If you have kidney problems or a family history of such, it is recommended to avoid oxalates. For everyone else, the only downside is that oxalates diminish calcium bioavailability, which is a pity, as spinach is (by the numbers) a good source of calcium.
However, oxalates are broken down by heat, so this means that cooked spinach (lightly steamed is fine; you don’t need to do anything drastic) will be much lower in oxalates (if you have kidney problems, do still check with your doctor/dietician, though).
All in all, spinach beats chard by most metrics, and by a fair margin. Still, enjoy either or both, unless you have kidney problems, in which case maybe go for kale or collard greens instead!
Want to learn more?
You might like to read:
Make Your Vegetables Work Better Nutritionally ← includes a note on breaking down oxalates, and lots of other information besides!
Enjoy!
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I have a stuffy nose. How do I know if it’s hay fever or a cold?
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You’ve been through winter lurgies and escaped the start of spring free of hay fever. Now you wake up with a sniffle you can’t seem to shake.
How do you know if it’s hay fever, a cold, or something else? And how do these two different culprits cause such similar symptoms?
Guido Mieth/Getty Images Hay fever is actually an allergy
Hay fever is an allergic reaction to tiny particles you inhale from “allergens”. These might be pollen, house dust mites, or animal dander (dead skin cells).
Normally, the body won’t respond to these harmless particles. But for some people, the immune system mistakes them for something dangerous.
If you have allergies, your immune system prepares a particular type of antibody, called IgE, to target the culprit allergen.
When you’re next exposed to that allergen, such as grass pollen, your immune system quickly releases chemicals such as histamine, which contributes to an allergic reaction.
Histamine and other inflammatory substances that are released inflame the lining of your nose, eyes and throat. This causes sneezing, a runny or blocked nose, itchy eyes, feeling drained and having trouble concentrating.
Histamine irritates the nerves in your nose, eyes and sometimes your throat or skin, causing the itch. It’s your body’s false alarm, thinking it needs to protect you.
A blocked or runny nose can make breathing at night difficult, affecting your sleep, leaving you tired the next day.
How the body defends against a viral attack
When you catch a cold, viruses enter your body via inhaled droplets or aerosols, landing onto your nose or throat. The viruses use the coating on their surface to attach and enter the cells lining your nose and throat.
That is where a cold virus can replicate, and burst the infected cells to spread and infect more cells in the vicinity. This causes the release of molecules that signal to other immune cells to come to the infected area, and fight the viruses.
During the fight, chemicals including histamine (yes, similar to a hay fever response) and other chemical mediators are released, causing symptoms such as a stuffy, runny nose, sore throat, sneezing and, sometimes, a fever.
Many respiratory viruses can cause cold symptoms: common cold viruses (rhinoviruses), coronaviruses (the non-SARS kind), adenoviruses and more significant ones such as the flu (influenza), respiratory syncytial virus (RSV) and COVID (caused by SARS-CoV-2).
So how can you tell the difference?
While hay fever and cold viruses share some overlapping symptoms, one of the main differences is that, ironically, hay fever doesn’t actually cause a fever, but a cold- or flu-like virus sometimes does.
Other cold or flu symptoms not commonly seen with hay fever could include a sore throat, muscle aches and pains (particularly influenza), and cough with thick mucus (known as sputum).
However, if hay fever is associated with asthma, you might also have a cough and feel breathless.
Feeling itchy – and itchy eyes in particular – is a prominent symptom of hay fever not commonly seen with colds.
Colds don’t usually cause itchy eyes. Mart Production/Pexels Duration and triggers for symptoms can also be a clue. Cold or flu symptoms may resolve within a week or two, with the season typically peaking during winter.
Hay fever symptoms may last for the duration of the spring to summer pollen season (seasonal hay fever), or whenever the person is exposed to the particular allergen that triggers them.
What do you need to watch out for?
Untreated hay fever can have significant impacts on quality of life and performance at work and school. Symptoms can persist for months and recur yearly with allergen exposure, particularly grass pollen.
If hay fever occurs alongside uncontrolled asthma, serious complications such as asthma attacks, may require hospitalisation.
Thunderstorms during high pollen counts can also cause “thunderstorm asthma”, even if you’ve never had asthma before.
Cold viruses usually resolve on their own with rest, fluids and pain relievers such as paracetamol.
However, influenza, SARS-CoV-2 and RSV can cause complications for those with compromised immune systems, young children, pregnant women, older people and those with underlying lung diseases. Complications can include pneumonia (severe lung infection), bronchitis/bronchiolitis (inflamed airways) and even death, so early health care can be crucial.
Why you might get both at the same time
Being exposed to allergens can weaken the immune response in the cells lining your airways. This makes it harder for your body to fight off respiratory viruses, meaning colds can last longer and feel worse.
High levels of airborne pollen have been linked to more hospital admissions for asthma in boys infected with rhinovirus (a cold virus) and even to rises in SARS-CoV-2 (COVID) cases.
Pollen carries a variety of bio-molecules, each of which can directly affect the cells lining our respiratory tract, and possibly facilitate respiratory viral infection.
However, other studies suggest hay fever might actually be a protective factor against severe COVID. This highlights how complex the relationship is between pollen, our immune system and respiratory viruses.
What should we do to control symptoms of allergy?
The best way to treat hay fever symptoms is with a nasal steroid spray, or a steroid spray combined with an antihistamine. Oral antihistamines aren’t as effective at controlling underlying inflammation as nasal steroid sprays.
Reducing or minimising exposure to allergens where possible can be useful, in Australia, daily pollen information can provide an alert on high pollen days.
Testing and further allergy treatment such as immunotherapy may be available with an allergy specialist. Immunotherapy is the process of “desensitising” the immune system so it’s less likely to over-react to triggering allergens.
If you also have asthma, see your doctor to review and update your treatment plan and preventer inhaler every year.
Janet Davies, Respiratory Allergy Stream Co-chair, National Allergy Centre of Excellence; Professor and Head, Allergy Research Group, Queensland University of Technology; Joy Lee, Respiratory Allergy Stream member, National Allergy Centre of Excellence; Associate Professor, School of Translational Medicine, Monash University, and Saeideh Hajighasemi, Postdoctoral Research Fellow, Queensland University of Technology
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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