Pistachios vs Walnuts – Which is Healthier?
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Our Verdict
When comparing pistachios to walnuts, we picked the pistachios.
Why?
Pistachios have more protein and fiber, while walnuts have more fat (though the fats are famously healthy, the same is true of the fats in pistachios).
In the category of vitamins, pistachios have several times more* of vitamins A, B1, B6, C, and E, while walnuts boast only a little more of vitamin B9. They are approximately equal on other vitamins they both contain.
*actually 25x more vitamin A, but the others are 2x, 3x, 4x more.
When it comes to minerals, things are more even; pistachios have more iron, phosphorus, potassium, and selenium, while walnuts have more copper, magnesium, manganese, and zinc. So this category’s a tie.
So given two clear wins for pistachios, and one tie, it’s evident that pistachios win the day.
However! Do enjoy both of these nuts; we often mention that diversity is good in general, and in this case, it’s especially true because of the different mineral profiles, and also because in terms of the healthy fats that they offer, pistachios offer more monounsaturated fats and walnuts offer more polyunsaturated fats; both are healthy, just different.
They’re about equal on saturated fat, in case you were wondering, as it makes up about 6% of the total fats in both cases.
Want to learn more?
You might like to read:
Why You Should Diversify Your Nuts
Take care!
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Children with traumatic experiences have a higher risk of obesity – but this can be turned around
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Children with traumatic experiences in their early lives have a higher risk of obesity. But as our new research shows, this risk can be reduced through positive experiences.
Childhood traumatic experiences are alarmingly common. Our analysis of data from nearly 5,000 children in the Growing Up in New Zealand study revealed almost nine out of ten (87%) faced at least one significant source of trauma by the time they were eight years old. Multiple adverse experiences were also prevalent, with one in three children (32%) experiencing at least three traumatic events.
Childhood trauma includes a range of experiences such as physical and emotional abuse, peer bullying and exposure to domestic violence. It also includes parental substance abuse, mental illness, incarceration, separation or divorce and ethnic discrimination.
We found children from financially disadvantaged households and Māori and Pasifika had the highest prevalence of nearly all types of adverse experiences, as well as higher overall numbers of adversities.
The consequences of these experiences were far-reaching. Children who experienced at least one adverse event were twice as likely to be obese by age eight. The risk increased with the number of traumatic experiences. Children with four or more adverse experiences were nearly three times more likely to be obese.
Notably, certain traumatic experiences (including physical abuse and parental domestic violence) related more strongly to obesity than others. This highlights the strong connection between early-life adversity and physical health outcomes.
PickPik, CC BY-SA Connecting trauma to obesity
One potential explanation could be that the accumulation of early stress in children’s family, school and social environments is associated with greater psychological distress. This in turn makes children more likely to adopt unhealthy weight-related behaviours.
This includes consuming excessive high-calorie “comfort” foods such as fast food and sugary drinks, inadequate intake of nutritious foods, poor sleep, excessive screen time and physical inactivity. In our research, children who experienced adverse events were more likely to adopt these unhealthy behaviours. These, in turn, were associated with a higher risk of obesity.
Despite these challenges, our research also explored a promising area: the protective and mitigating effects of positive experiences.
We defined positive experiences as:
- parents in a committed relationship
- mothers interacting well with their children
- mothers involved in social groups
- children engaged in enriching experiences and activities such as visiting libraries or museums and participating in sports and community events
- children living in households with routines and rules, including those regulating bedtime, screen time and mealtimes
- children attending effective early childhood education.
The findings were encouraging. Children with more positive experiences were significantly less likely to be obese by age eight.
For example, those with five or six positive experiences were 60% less likely to be overweight or obese compared to children with zero or one positive experience. Even two positive experiences reduced the likelihood by 25%.
Positive childhood experiences such as playing sports or visiting libraries can lower the risk of obesity. Getty Images How positive experiences counteract trauma
Positive experiences can help mitigate the negative effects of childhood trauma. But a minimum of four positive experiences was required to significantly counteract the impact of adverse events.
While nearly half (48%) of the study participants had at least four positive experiences, a concerning proportion (more than one in ten children) reported zero or only one positive experience.
The implications are clear. Traditional weight-loss programmes focused solely on changing behaviours are not enough to tackle childhood obesity. To create lasting change, we must also address the social environments, life experiences and emotional scars of early trauma shaping children’s lives.
Fostering positive experiences is a vital part of this holistic approach. These experiences not only help protect children from the harmful effects of adversity but also promote their overall physical and mental wellbeing. This isn’t just about preventing obesity – it’s about giving children the foundation to thrive and reach their full potential.
Creating supportive environments for vulnerable children
Policymakers, schools and families all have a role to play. Community-based programmes, such as after-school activities, healthy relationship initiatives and mental health services should be prioritised to support vulnerable families.
Trauma-informed care is crucial, particularly for children from disadvantaged households who face higher levels of adversity and fewer positive experiences. Trauma-informed approaches are especially crucial for addressing the effects of domestic violence and other adverse childhood experiences.
Comprehensive strategies should prioritise both safety and emotional healing by equipping families with tools to create safe, nurturing environments and providing access to mental health services and community support initiatives.
At the family level, parents can establish stable routines, participate in social networks and engage children in enriching activities. Schools and early-childhood education providers also play a key role in fostering supportive environments that help children build resilience and recover from trauma.
Policymakers should invest in resources that promote positive experiences across communities, addressing inequalities that leave some children more vulnerable than others. By creating nurturing environments, we can counterbalance the impacts of trauma and help children lead healthier, more fulfilling lives.
When positive experiences outweigh negative ones, children have a far greater chance of thriving – physically, emotionally and socially.
Ladan Hashemi, Senior Research Fellow in Health Sciences, University of Auckland, Waipapa Taumata Rau
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Vaping: A Lot Of Hot Air?
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Vaping: A Lot Of Hot Air?
Yesterday, we asked you for your (health-related) opinions on vaping, and got the above-depicted, below-described, set of responses:
- A little over a third of respondents said it’s actually more dangerous than smoking
- A little under a third of respondents said it’s no better nor worse, just different
- A little over 10% of respondents said it’s marginally less harmful, but still very bad
- A little over 10% of respondents said it’s a much healthier alternative to smoking
So what does the science say?
Vaping is basically just steam inhalation, plus the active ingredient of your choice (e.g. nicotine, CBD, THC, etc): True or False?
False! There really are a lot of other chemicals in there.
And “chemicals” per se does not necessarily mean evil green glowing substances that a comicbook villain would market, but there are some unpleasantries in there too:
- Potential harmful health effects of inhaling nicotine-free shisha-pen vapor: a chemical risk assessment of the main components propylene glycol and glycerol
- Inflammatory and Oxidative Responses Induced by Exposure to Commonly Used e-Cigarette Flavoring Chemicals and Flavored e-Liquids without Nicotine
So, the substrate itself can cause irritation, and flavorings (with cinnamaldehyde, the cinnamon flavoring, being one of the worst) can really mess with our body’s inflammatory and oxidative responses.
Vaping can cause “popcorn lung”: True or False?
True and False! Popcorn lung is so-called after it came to attention when workers at a popcorn factory came down with it, due to exposure to diacetyl, a chemical used there.
That chemical was at that time also found in most vapes, but has since been banned in many places, including the US, Canada, the EU and the UK.
Vaping is just as bad as smoking: True or False?
False, per se. In fact, it’s recommended as a means of quitting smoking, by the UK’s famously thrifty NHS, that absolutely does not want people to be sick because that costs money:
Of course, the active ingredients (e.g. nicotine, in the assumed case above) will still be the same, mg for mg, as they are for smoking.
Vaping is causing a health crisis amongst “kids nowadays”: True or False?
True—it just happens to be less serious on a case-by-case basis to the risks of smoking.
However, it is worth noting that the perceived harmlessness of vapes is surely a contributing factor in their widespread use amongst young people—decades after actual smoking (thankfully) went out of fashion.
On the other hand, there’s a flipside to this:
Flavored vape restrictions lead to higher cigarette sales
So, it may indeed be the case of “the lesser of two evils”.
Want to know more?
For a more in-depth science-ful exploration than we have room for here…
BMJ | Impact of vaping on respiratory health
Take care!
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Mango vs Pineapple – Which is Healthier?
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Our Verdict
When comparing mango to pineapple, we picked the pineapple.
Why?
It was close! Both of these tropical fruits have almost identical macros, and when it comes to vitamins and minerals, mango has slightly more vitamins while pineapple has slightly more minerals, so that balances out too. Their glycemic loads are 11 and 13 respectively, so: very low, and very similar.
See also: Which Sugars Are Healthier, And Which Are Just The Same?
In terms of what sets them apart:
Mango has a lot of vitamin A, to the point that it can interfere with blood-thinners if you take those.
Pineapple has bromelain, an enzyme with unique anti-inflammatory properties that we must devote a Research Review Monday to one of these days, because there’s a lot to say, but the short version is, it’s very powerful.
Since bromelain is found only in pineapples, whereas vitamin A is easy to find in abundance in many foods, we went with the pineapple.
Enjoy!
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Instant Quiz Results, No Email Needed
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❓ Q&A With 10almonds Subscribers!
Q: I like that the quizzes (I’ve done two so far) give immediate results , with no “give us your email to get your results”. Thanks!
A: You’re welcome! That’s one of the factors that influences what things we include here! Our mission statement is “to make health and productivity crazy simple”, and the unwritten part of that is making sure to save your time and energy wherever we reasonably can!
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The Herbal Supplement That Rivals Prozac
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Flower Power: St. John’s Wort’s Drug-Level Effectiveness
St. John’s wort is a small yellow flower, extract of which can be bought inexpensively off-the-shelf in pretty much any pharmacy in most places.
It’s sold and used as a herbal mood-brightener.
Does it work?
Yes! It’s actually very effective. This is really uncontroversial, so we’ll keep it brief.
The main findings of studies are that St. John’s wort not only gives significant benefits over placebo, but also works about as well as prescription anti-depressants:
A systematic review of St. John’s wort for major depressive disorder
They also found that fewer people stop taking it, compared to how many stop taking antidepressants. It’s not known how much of this is because of its inexpensive, freely-accessible nature, and how much might be because it gave them fewer adverse side effects:
Clinical use of Hypericum perforatum (St John’s wort) in depression: A meta-analysis
How does it work?
First and foremost, it’s an SSRI—a selective serotonin reuptake inhibitor. Basically, it doesn’t add serotonin, but it makes whatever serotonin you have, last longer. Same as most prescription antidepressants. It also affects adenosine and GABA pathways, which in lay terms, means it promotes feelings of relaxation, in a similar way to many prescription antianxiety medications.
Mechanism of action of St John’s wort in depression: what is known?
Any problems we should know about?
Yes, definitely. To quote directly from the National Center for Complementary and Integrative Health:
St. John’s wort can weaken the effects of many medicines, including crucially important medicines such as:
- Antidepressants
- Birth control pills
- Cyclosporine, which prevents the body from rejecting transplanted organs
- Some heart medications, including digoxin and ivabradine
- Some HIV drugs, including indinavir and nevirapine
- Some cancer medications, including irinotecan and imatinib
- Warfarin, an anticoagulant (blood thinner)
- Certain statins, including simvastatin
I’ve read all that, and want to try it!
As ever, we don’t sell it (or anything else), but here’s an example product on Amazon.
Please be safe and do check with your doctor and/or pharmacist, though!
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The Sleep Solution – by Dr. Chris Winter
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This book’s blurb contains a bold claim:
❝If you want to fix your sleep problems, Internet tips and tricks aren’t going to do it for you. You need to really understand what’s going on with your sleep—both what your problems are and how to solve them.❞
So, how well does it deliver, on the strength of being a whole book rather than an Internet article?
Well, for sure we wouldn’t have the room to include all the information that Dr. Winter does, in one of our main feature articles here (we’d need to spread it out over several weeks, at least).
He examines very thoroughly what is going on with sleep, sleep disturbance, and sleep deprivation. What’s going on with the different phases of sleep (far more than your phone’s sleep app will), and how imbalances in these can cause problems.
While the usual sleep hygiene tips do get a mention, he broadly assumes we know that part already. Instead, he focuses on aligning as many components as possible of our rich and interesting circadian rhythm. Yes, even if that means clawing our way out of insomnia and/or a bad sleep schedule (or lack of coherent sleep schedule) first. He gives plenty of practical advice on how to do that.
Bottom line: if you’d like to more deeply understand sleep, what is or isn’t wrong with yours, and how you can fix it, this book is a great resource.
Click here to check out The Sleep Solution, and enjoy the benefits of better rest!
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