
Knit for Health & Wellness – by Betsan Corkhill
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Betsan Corkhill, a physiotherapist, has more than just physiotherapy in mind when it comes to the therapeutic potential of knitting (although yes, also physiotherapy!), and much of this book is about the more psychological benefits that go way beyond “it’s a relaxing pastime”.
She makes the case for how knitting (much like good mental health) requires planning, action, organization, persistence, focus, problem-solving, and flexibility—and thus the hobby develops and maintains all the appropriate faculties for those things, which will then be things you get to keep in the rest of your life, too.
Fun fact: knitting, along with other similar needlecrafts, was the forerunner technology for modern computer programming! And indeed, early computers, the kind with hole-punch data streams, used very similar pattern-storing methods to knitting patterns.
So, for something often thought of as a fairly mindless activity for those not in the know, knitting has a lot to offer for what’s between your ears, as well as potentially something for keeping your ears warm later.
One thing this book’s not, by the way: a “how to” guide for learning to knit. It assumes you either have that knowledge already, or will gain it elsewhere (there are many tutorials online).
Bottom line: if you’re in the market for a new hobby that’s good for your brain, this book will give you great motivation to give knitting a go!
Click here to check out Knit For Health & Wellness, and get knitting!
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Cabbage vs Kale – Which is Healthier?
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Our Verdict
When comparing cabbage to kale, we picked the kale.
Why?
Here we go again, pitting Brassica oleracea vs Brassica oleracea. One species, many cultivars! Notwithstanding being the same species, there are important nutritional differences:
In terms of macros, kale has more protein, carbs, and fiber, and even has the lower glycemic index, not that cabbage is bad at all, of course. But nominally, kale gets the win on all counts in this category.
In the category of vitamins, cabbage has more of vitamins B5 and choline, while kale has more of vitamins A, B1, B2, B3, B6, B7, B9, C, E, and K. An easy win for kale!
When it comes to minerals, it’s even more decisive: cabbage is not higher in any minerals, while kale has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc. Another clear win for kale.
Adding up the sections makes it very clear that kale wins the day, but we’d like to mention that cabbage was good in all of these metrics too; kale was just better!
Want to learn more?
You might like to read:
21 Most Beneficial Polyphenols & What Foods Have Them
Enjoy!
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Biohack Your Brain – by Dr. Kristen Willeumier
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The title of this book is a little misleading, as it’s not really about biohacking; it’s more like a care and maintenance manual for the brain.
This distinction is relevant, because to hack a thing is to use it in a way it’s not supposed to be used, and/or get it to do something it’s not supposed to do.
Intead, what neurobiologist Dr. Kristen Willeumier offers us is much more important: how to keep our brain in good condition.
She takes us through the various things that our brain needs, and what will happen if it doesn’t get them. Some are dietary, some are behavioral, some are even cognitive.
A strength of this book is not just explaining what things are good for the brain, but also: why. Understanding the “why” can be the motivational factor that makes a difference between us doing the thing or not!
For example, if we know that exercise is good for the brain, we think “sounds reasonable” and carry on with what we were doing. If, however, we also understand how increased bloodflow helps with the timely removal of beta-amyloids that are associated with Alzheimer’s, we’re more likely to make time for getting that movement going.
Bottom line: there are key things we can do to keep our brain healthy, and you probably wouldn’t want to miss any. This book is a great care manual for such!
Click here to check out Biohack Your Brain and keep your brain young and fit!
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What’s So Special About Alpha-Lipoic Acid?
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The Access-All-Areas Antioxidant
Alpha-Lipoic Acid (ALA) is one of the most bioavailable antioxidants in existence. A bold claim, but most antioxidants are only water-soluble or fat-soluble, whereas ALA is both. This has far-reaching implications—and we mean that literally, because its “go everywhere” status means that it can access (and operate in) all living cells of the human body.
We make it inside our body, and we can also get it in our diet, or take it as a supplement.
What foods contain it?
The richest food sources are:
- For the meat-eaters: organ meats
- For everyone: broccoli, tomatoes, & spinach
However, supplements are more efficient at delivering it, by several orders of magnitude:
Read more: Lipoic acid – biological activity and therapeutic potential
What are its benefits?
Most of its benefits are the usual benefits you would expect from any antioxidant, just, more of it. In particular, reduced inflammation and slowed skin aging are common reasons that people take ALA as a supplement.
Does it really reduce inflammation?
Yes, it does. This one’s not at all controversial, as this systematic review of studies shows:
(C-reactive protein is a marker of inflammation)
Does it really reduce skin aging?
Again yes—which again is not surprising for such a potent antioxidant; remember that oxidative stress is one of the main agonists of cellular aging:
As a special feature, ALA shows particular strength against sun-related skin aging, because of how it protects against UV radiation and increases levels of gluthianone, which also helps:
- Photochemical stability of lipoic acid and its impact on skin ageing
- Modern approach to topical treatment of aging skin
Where can I get some?
We don’t sell it, but here for your convenience is an example product on Amazon
Enjoy!
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Our blood-brain barrier stops bugs and toxins getting to our brain. Here’s how it works
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Our brain is an extremely complex and delicate organ. Our body fiercely protects it by holding onto things that help it and keeping harmful things out, such as bugs that can cause infection and toxins.
It does that though a protective layer called the blood-brain barrier. Here’s how it works, and what it means for drug design.
The Conversation, Rattiya Thongdumhyu/Shutterstock, Petr Ganaj/Pexels First, let’s look at the circulatory system
Adults have roughly 30 trillion cells in their body. Every cell needs a variety of nutrients and oxygen, and they produce waste, which needs to be taken away.
Our circulatory system provides this service, delivering nutrients and removing waste.
Fenestrated capillaries let nutrients and waste pass through. Vectormine/Shutterstock Where the circulatory system meets your cells, it branches down to tiny tubes called capillaries. These tiny tubes, about one-tenth the width of a human hair, are also made of cells.
But in most capillaries, there are some special features (known as fenestrations) that allow relatively free exchange of nutrients and waste between the blood and the cells of your tissues.
It’s kind of like pizza delivery
One way to think about the way the circulation works is like a pizza delivery person in a big city. On the really big roads (vessels) there are walls and you can’t walk up to the door of the house and pass someone the pizza.
But once you get down to the little suburban streets (capillaries), the design of the streets means you can stop, get off your scooter and walk up to the door to deliver the pizza (nutrients).
We often think of the brain as a spongy mass without much blood in it. In reality, the average brain has about 600 kilometres of blood vessels.
The difference between the capillaries in most of the brain and those elsewhere is that these capillaries are made of specialised cells that are very tightly joined together and limit the free exchange of anything dissolved in your blood. These are sometimes called continuous capillaries.
Continuous capillaries limit the free exchange of anything dissolved in your blood. Vectormine/Shutterstock This is the blood brain barrier. It’s not so much a bag around your brain stopping things from getting in and out but more like walls on all the streets, even the very small ones.
The only way pizza can get in is through special slots and these are just the right shape for the pizza box.
The blood brain barrier is set up so there are specialised transporters (like pizza box slots) for all the required nutrients. So mostly, the only things that can get in are things that there are transporters for or things that look very similar (on a molecular scale).
The analogy does fall down a little bit because the pizza box slot applies to nutrients that dissolve in water. Things that are highly soluble in fat can often bypass the slots in the wall.
Why do we have a blood-brain barrier?
The blood brain barrier is thought to exist for a few reasons.
First, it protects the brain from toxins you might eat (think chemicals that plants make) and viruses that often can infect the rest of your body but usually don’t make it to your brain.
It also provides protection by tightly regulating the movement of nutrients and waste in and out, providing a more stable environment than in the rest of the body.
Lastly, it serves to regulate passage of immune cells, preventing unnecessary inflammation which could damage cells in the brain.
What it means for medicines
One consequence of this tight regulation across the blood brain barrier is that if you want a medicine that gets to the brain, you need to consider how it will get in.
There are a few approaches. Highly fat-soluble molecules can often pass into the brain, so you might design your drug so it is a bit greasy.
The blood-brain barrier stops many medicines getting into the brain. Ron Lach/Pexels Another option is to link your medicine to another molecule that is normally taken up into the brain so it can hitch a ride, or a “pro-drug”, which looks like a molecule that is normally transported.
Using it to our advantage
You can also take advantage of the blood brain barrier.
Opioids used for pain relief often cause constipation. They do this because their target (opioid receptors) are also present in the nervous system of the intestines, where they act to slow movement of the intestinal contents.
Imodium (Loperamide), which is used to treat diarrhoea, is actually an opioid, but it has been specifically designed so it can’t cross the blood brain barrier.
This design means it can act on opioid receptors in the gastrointestinal tract, slowing down the movement of contents, but does not act on brain opioid receptors.
In contrast to Imodium, Ozempic and Victoza (originally designed for type 2 diabetes, but now popular for weight-loss) both have a long fat attached, to improve the length of time they stay in the body.
A consequence of having this long fat attached is that they can cross the blood-brain barrier, where they act to suppress appetite. This is part of the reason they are so effective as weight-loss drugs.
So while the blood brain barrier is important for protecting the brain it presents both a challenge and an opportunity for development of new medicines.
Sebastian Furness, ARC Future Fellow, School of Biomedical Sciences, The University of Queensland
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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The Sweet Truth About Glycine
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Make Your Collagen Work Better
This is Dr. James Nicolantonio. He’s a doctor of pharmacy, and a research scientist. He has a passion for evidence-based nutrition, and has written numerous books on the subject.
Controversy! Dr. DiNicolatonio’s work has included cardiovascular research, in which field he has made the case for increasing (rather than decreasing) the recommended amount of salt in our diet. This, of course, goes very much against the popular status quo.
We haven’t reviewed that research so we won’t comment on it here, but we thought it worth a mention as a point of interest. We’ll investigate his claims in that regard another time, though!
Today, however, we’ll be looking at his incisive, yet not controversial, work pertaining to collagen and glycine.
A quick recap on collagen
We’ve written about collagen before, and its importance for maintaining… Well, pretty much most of our body, really, buta deficiency in collagen can particularly weaken bones and joints.
On a more surface level, collagen’s also important for healthy elastic skin, and many people take it for that reason alone,
Since collagen is found only in animals, even collagen supplements are animal-based (often marine collagen or bovine collagen). However, if we don’t want to consume those, we can (like most animals) synthesize it ourselves from the relevant amino acids, which we can get from plants (and also laboratories, in some cases).
You can read our previous article about this, here:
We Are Such Stuff As Fish Are Made Of
What does he want us to know about collagen?
We’ll save time and space here: first, he’d like us to know the same as what we said in our article above
However, there is also more:
Let’s assume that your body has collagen to process. You either consumed it, or your body has synthesized it. We’ll skip describing the many steps of collagen synthesis, fascinating as that is, and get to the point:
When our body weaves together collagen fibrils out of the (triple-helical) collagen molecules…
- the cross-linking of the collagen requires lysyl oxidase
- the lysyl oxidase (which we make inside us) deanimates some other amino acids yielding aldehydes that allow the stable cross-links important for the high tensile strength of collagen, but to do that, it requires copper
- in order to use the copper it needs to be in its reduced cuprous form and that requires vitamin C
- but moving it around the body requires vitamin A
So in other words: if you are taking (or synthesizing) collagen, you also need copper and vitamins A and C.
However! Just to make things harder, if you take copper and vitamin C together, it’ll reduce the copper too soon in the wrong place.
Dr. DiNicolantonio therefore advises taking vitamin C after copper, with a 75 minutes gap between them.
What does he want us to know about glycine?
Glycine is one of the amino acids that makes up collagen. Specifically, it makes up every third amino acid in collagen, and even more specifically, it’s also the rate-limiting factor in the formation of glutathione, which is a potent endogenous (i.e., we make it inside us) antioxidant that works hard to fight inflammation inside the body.
What this means: if your joints are prone to inflammation, being glycine-deficient means a double-whammy of woe.
As well as being one of the amino acids most key to collagen production, glycine has another collagen-related role:
First, the problem: as we age, glycated collagen accumulates in the skin and cartilage (that’s bad; there is supposed to be collagen there, but not glycated).
More on glycation and what it is and why it is so bad:
Are You Eating Advanced Glycation End-Products? The Trouble Of The AGEs
Now, the solution: glycine suppresses advanced glycation end products, including the glycation of collagen.
See for example:
With these three important functions of glycine in mind…
Dr. DiNicolantonio therefore advises getting glycine at a dose of 100mg/kg/day. So, if you’re the same size as this rather medium-sized writer, that means 7.2g/day.
Where can I get it?
Glycine is found in many foods, including gelatin for those who eat that, eggs for the vegetarians, and spinach for vegans.
However, if you’d like to simply take it as a supplement, here’s an example product on Amazon
(the above product is not clear whether it’s animal-derived or not, so if that’s important to you, shop around. This writer got some locally that is certified vegan, but is in Europe rather than N. America, which won’t help most of our subscribers)
Note: pure glycine is a white crystalline powder that has the same sweetness as glucose. Indeed, that is how it got its name, from the Greek “γλυκύς”, pronounced /ɡly.kýs/, meaning “sweet”. Yes, same etymology as glucose.
So don’t worry that you’ve been conned if you order it and think “this is sugar!”; it just looks and tastes the same.
That does mean you should buy from a reputable source though, as a con would be very easy!
this does also mean that if you like a little sugar/sweetener in your tea or coffee, glycine can be used as a healthy substitute.
If you don’t like sweet tastes, then, condolences. This writer pours two espresso coffees (love this decaffeinated coffee that actually tastes good), puts the glycine in the first, and then uses the second to get rid of the sweet taste of the first. So that’s one way to do it.
Enjoy (if you can!)
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Chickpeas vs Mung Beans – Which is Healthier?
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Our Verdict
When comparing chickpeas to mung beans, we picked the chickpeas.
Why?
Both are great! But there’s a clear winner here:
In terms of macros, chickpeas have more protein, carbs, and fiber, as well as the lower glycemic index. The difference is very small, but it’s a nominal win for chickpeas.
When it comes to vitamins, chickpeas have more of vitamins A, B2, B6, B9, C, E, K, and choline, while mung beans have more of vitamins B1, B3, and B5. Again the differences aren’t huge, but by strength of numbers they’re in chickpeas’ favor, so it’s another win for chickpeas here.
In the category of minerals, chickpeas have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while mung beans are not higher in any mineral. An easy win for chickpeas on this one.
Adding up the sections makes for a clear overall win for chickpeas, but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like to read:
Plant vs Animal Protein: Head to Head
Enjoy!
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