New Eye Drops vs Age-Related Macular Degeneration
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We’ve written previously on preventative interventions against age-related macular degeneration (AMD):
How To Avoid Age-Related Macular Degeneration
…and then supplemented that, to to speak, with:
Fatty Acids For The Eyes & Brain: The Good And The Bad
However, what if ADM happens anyway?
Not a dry eye in the house
Age-related macular degeneration comes in two forms, wet and dry, of which, dry is by far the most common (being 9 out of 10 of all cases of AMD).
It sounds like the sort of thing that eye drops should be in order for, but in fact, the wetness vs dryness is about what’s going on inside the macula, not what’s happening on the surface of the eye. Up until now, the only treatments available (aside from supplement regimes, which we linked just above) have been injectable drugs, which:
- are not fun (yes, the injection goes into the eyeball)
- don’t actually work very well (modest improvements in vision; significantly better than nothing though)
…and even those won’t help in the late stages.
However, a Korean research team has developed eye drops with peptides that inhibit the interactions between Toll-like receptors (TLRs) and TLR-signalling proteins, in a way that addresses part of the pathogenesis of AMD:
That’s quite a dense read though, so here’s a pop-science article that explains it more simply, but in more detail than we can here:
New eye drop treatment offers hope for dry AMD patients
This is a big improvement from the state of affairs previously, in which eye drops really couldn’t help at all:
What eye drops can treat macular degeneration? ← pop-science article from January 2023
No AMD, and/but want your eye health to be better?
Check out these:
10 Great Exercises to Improve Your Eyesight ← you can quickly see the results for yourself
Take care!
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What’s the difference between wholemeal and wholegrain bread? Not a whole lot
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If you head to the shops to buy bread, you’ll face a variety of different options.
But it can be hard to work out the difference between all the types on sale.
For instance, you might have a vague idea that wholemeal or wholegrain bread is healthy. But what’s the difference?
Here’s what we know and what this means for shoppers in Australia and New Zealand.
Phish Photography/Shutterstock Let’s start with wholemeal bread
According to Australian and New Zealand food standards, wholemeal bread is made from flour containing all parts of the original grain (endosperm, germ and bran) in their original proportions.
Because it contains all parts of the grain, wholemeal bread is typically darker in colour and slightly more brown than white bread, which is made using only the endosperm.
Wholemeal flour is made from all parts of the grain. Rerikh/Shutterstock How about wholegrain bread?
Australian and New Zealand food standards define wholegrain bread as something that contains either the intact grain (for instance, visible grains) or is made from processed grains (flour) where all the parts of the grain are present in their original proportions.
That last part may sound familiar. That’s because wholegrain is an umbrella term that encompasses both bread made with intact grains and bread made with wholemeal flour. In other words, wholemeal bread is a type of wholegrain bread, just like an apple is a type of fruit.
Don’t be confused by labels such as “with added grains”, “grainy” or “multigrain”. Australian and New Zealand food standards don’t define these so manufacturers can legally add a small amount of intact grains to white bread to make the product appear healthier. This doesn’t necessarily make these products wholegrain breads.
So unless a product is specifically called wholegrain bread, wholemeal bread or indicates it “contains whole grain”, it is likely to be made from more refined ingredients.
Which one’s healthier?
So when thinking about which bread to choose, both wholemeal and wholegrain breads are rich in beneficial compounds including nutrients and fibre, more so than breads made from further-refined flour, such as white bread.
The presence of these compounds is what makes eating wholegrains (including wholemeal bread) beneficial for our overall health. Research has also shown eating wholegrains helps reduce the risk of common chronic diseases, such as heart disease.
The table below gives us a closer look at the nutritional composition of these breads, and shows some slight differences.
Wholegrain bread is slightly higher in fibre, protein, niacin (vitamin B3), iron, zinc, phosphorus and magnesium than wholemeal bread. But wholegrain bread is lower in carbohydrates, thiamin (vitamin B1) and folate (vitamin B9).
However the differences are relatively small when considering how these contribute to your overall dietary intake.
Which one should I buy?
Next time you’re shopping, look for a wholegrain bread (one made from wholemeal flour that has intact grains and seeds throughout) as your number one choice for fibre and protein, and to support overall health.
If you can’t find wholegrain bread, wholemeal bread comes in a very close second.
Wholegrain and wholemeal bread tend to cost the same, but both tend to be more expensive than white bread.
Margaret Murray, Senior Lecturer, Nutrition, Swinburne University of Technology
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Make Overnight Oats Shorter Or Longer For Different Benefits!
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It’s Q&A Day at 10almonds!
Have a question or a request? We love to hear from you!
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
❝How long do I have to soak oats for to get the benefits of “overnight oats”?❞
The primary benefit of overnight oats (over cooked oats) is that they are soft enough to eat without having been cooked (as cooking increases their glycemic index).
So, if it’s soft, it’s good to eat. A few hours should be sufficient.
Bonus information
If, by the way, you happen to leave oats and milk (be it animal or plant milk) sealed in a jar at room temperature for a 2–3 days (less if your “room temperature” is warmer than average), it will start to ferment.
- Good news: fermentation can bring extra health benefits!
- Bad news: you’re on your own if something pathogenic is present
For more on this, you might like to read:
Enjoy!
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Grapefruit vs Lemon – Which is Healthier?
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Our Verdict
When comparing grapefruit to lemon, we picked the lemon.
Why?
Grapefruit has its merits, but in the battle of the citrus fruits, lemons come out on top nutritionally:
In terms of macros, grapefruit has more carbs while lemons have more fiber. So, while both have a low glycemic index, lemon is still the winner by the numbers.
Looking at the vitamins, here we say grapefruit’s strengths: grapefruit has more of vitamins A, B2, B3, and choline, while lemon has more of vitamins B6 and C. So, a 4:2 win for grapefruit here.
In the category of minerals, lemons retake the lead: grapefruit has more zinc, while lemon has more calcium, copper, iron, manganese, and selenium.
One final consideration that’s not shown in the nutritional values, is that grapefruit contains high levels of furanocoumarin, which can inhibit cytochrome P-450 3A4 isoenzyme and P-glycoptrotein transporters in the intestine and liver—slowing down their drug metabolism capabilities, thus effectively increasing the bioavailability of many drugs manifold.
This may sound superficially like a good thing (improving bioavailability of things we want), but in practice it means that in the case of many drugs, if you take them with (or near in time to) grapefruit or grapefruit juice, then congratulations, you just took an overdose. This happens with a lot of meds for blood pressure, cholesterol (including statins), calcium channel-blockers, anti-depressants, benzo-family drugs, beta-blockers, and more. Oh, and Viagra, too. Which latter might sound funny, but remember, Viagra’s mechanism of action is blood pressure modulation, and that is not something you want to mess around with unduly. So, do check with your pharmacist to know if you’re on any meds that would be affected by grapefruit or grapefruit juice!
PS: the same substance is quite available in pummelos and sour oranges (but not meaningfully in sweet oranges); you can see a chart here showing the relative furanocoumarin contents of many citrus fruits, or lack thereof as the case may be, as it is for lemons and most limes)
Adding up the sections gives us a clear win for lemons, but by all means enjoy either or both; just watch out for that furanocoumarin content of grapefruit if you’re on any meds affected by such (again, do check with your pharmacist, as our list was far from exhaustive—and yes, this question is one that a pharmacist will answer more easily and accurately than a doctor will).
Want to learn more?
You might like to read:
Top 8 Fruits That Prevent & Kill Cancer ← citrus fruits in general make the list; they inhibit tumor growth and kill cancer cells; regular consumption is also associated with a lower cancer risk 🙂
Enjoy!
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Ageless Aging – by Maddy Dychtwald
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Maddy Dychtwald, herself 73, has spent her career working in the field of aging. She’s not a gerontologist or even a doctor, but she’s nevertheless been up-to-the-ears in the industry for decades, mostly as an organizer, strategist, facilitator, and so forth. As such, she’s had her finger on the pulse of the healthy longevity movement for a long time.
This book was written to address a problem, and the problem is: lifespan is increasing (especially for women), but healthspan has not been keeping up the pace.
In other words: people (especially women) are living longer, but often with more health problems along the way than before.
And mostly, it’s for lack of information (or sometimes: too much competing incorrect information).
Fortunately, information is something that a woman in Dychtwald’s position has an abundance of, because she has researchers and academics in many fields on speed-dial and happy to answer her questions (we get a lot of input from such experts throughout the book—which is why this book is so science-based, despite the author not being a scientist).
The book answers a lot of important questions beyond the obvious “what diet/exercise/sleep/supplements/etc are best for healthy aging” (spoiler: it’s quite consistent with the things we recommend here, because guess what, science is science), questions like how best to prepare for this that or the other, how to get a head start on preventative healthcare for some things, how to avoid being a burden to our families (one can argue that families are supposed to look after each other, but still, it’s a legitimate worry for many, and understandably so), and even how to balance the sometimes conflicting worlds of health and finances.
Unlike many authors, she also talks about the different kinds of aging, and tackles each of them separately and together. We love to see it!
Bottom line: this book is a very good one-stop-shop for all things healthy aging. It’s aimed squarely at women, but most advice goes for men the same too, aside from the section on hormones and such.
Click here to check out Ageless Aging, and plan your future!
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Glucomannan For Weight Loss, Gut Health, & More
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Glucomannan is a water-soluble dietary fiber found in the root of the konjac plant.
If you’ve had konjac noodles, also called shirataki, that’s what those are mostly made of, and it’s why they have next-to-no calories.
You may be wondering: if it’s water-soluble, how do the noodles not dissolve in water? And the answer is that the noodle-making process involves making a gel out of the fiber and water, which is then extruded into noodle shapes. In this gelatinous form, they’re fairly stable (it’s one of the most viscous dietary fibers), but yes, if you were to boil them for a long time, they would indeed turn the entire liquid contents of the saucepan into gel.
How it works for weight loss
Because of its viscosity, adding even a small amount of powdered* glucomannan to a glass of water will turn the whole thing into gel in seconds. This means that if you take glucomannan capsules with a glass of water, then so far as your stomach is concerned, you just ate a cup of gel, and the water is now processed as food, staying longer in the stomach than it otherwise would, and promoting feelings of fullness.
*i.e. dry powder, not in a gelatinous form like the noodles
As for its efficacy in weight loss, see for example:
❝Glucomannan was well-tolerated and resulted in significant weight loss in overweight and obese individuals❞
Read more: Glucomannan and obesity: a critical review
So, that covers the basic requirements, but may be wondering: does it have other benefits? And the answer is yes, it does:
❝Glucomannan appears to beneficially affect total cholesterol, LDL cholesterol, triglycerides, body weight, and fasting blood glucose❞
To further corroborate that and comment on safety…
❝Results showed a significant mean weight loss using glucomannan over an eight-week period. Serum cholesterol and low-density lipoprotein cholesterol were significantly reduced in the glucomannan treated group. No adverse reactions to glucomannan were reported.❞
Read more: Effect of glucomannan on obese patients: a clinical study
As to whether other gel-making agents work the same way, the answer is no, they don’t seem to:
❝Glucomannan induced body weight reduction in healthy overweight subjects, whereas the addition of guar gum and alginate did not seem to cause additional loss of weight❞
Read more: Experiences with three different fiber supplements in weight reduction
How it works for gut health
In the words of Dr. Yu Li et al.,
❝Konjaku flour can achieve positive effects on treating obesity, which manifest on reducing BMI, fat mass, blood glucose, and blood lipid, improving hepatic function, and also regulating intestinal microfloral structure.
Therefore, changes in gut microbiota may explain in part the effects of konjaku flour.❞
Read in full: Effects of Konjaku Flour on the Gut Microbiota of Obese Patients
This has extra positive knock-on effects too:
Want to try some?
We don’t sell it, but here for your convenience are example products on Amazon:
Konjac noodles | Glucomannan capsules
Enjoy!
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Food Fix – by Dr. Mark Hyman
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On a simplistic level, “eat more plants, but ideally not monocrops, and definitely fewer animals” is respectable, ecologically-aware advice that is also consistent with good health. But it is a simplification, and perhaps an oversimplification.
Is there space on a healthy, ecologically sound plate for animal products? Yes, argues Dr. Mark Hyman. It’s a small space, but it’s there.
For example, some kinds of fish are both healthier and more sustainable as a food source than others, same goes for some kinds of dairy products. Poultry, too, can be farmed sustainably in a way that promotes a small self-contained ecosystem—and in terms of health, consumption of poultry appears to be health-neutral at worst.
As this book explores:
- Oftentimes, food choices look like: healthy/sustainable/cheap (choose one).
- Dr. Hyman shows how in fact, we can have it more like: healthy/sustainable/cheap (choose two).
- He argues that if more people “vote with their fork”, production will continue to adjust accordingly, and we’ll get: healthy/sustainable/cheap (all three).
To this end, while some parts of the book can feel like they are purely academic (pertaining less to what we can do as individuals, and more on what governments, farming companies, etc can do), it’s good to know what issues we might also take to the ballot box, if we’re able.
The big picture aside, the book remains very strong even just from an individual health perspective, though.
Bottom line: if you have an interest in preserving your own health, and possibly humanity itself, this is an excellent book.
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