Plum vs Raspberries – Which is Healthier?

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Our Verdict

When comparing plums to raspberries, we picked the raspberries.

Why?

Both are great! But…

In terms of macros, raspberries have more than 4x the fiber for the same carbs and protein, winning this first round easily.

In the category of vitamins, plums have more vitamin A (whence the color of the flesh), while raspberries have more of vitamins B1, B2, B3, B5, B6, B7, B9, C, E, and K, sweeping this round just as easily as the first.

Looking at minerals next, plums have a tiny bit more potassium, while raspberries have more much calcium, copper, iron, magnesium, manganese, phosphorus, selenium, and zinc, winning their third round in a row.

In other considerations, plums have some specific anticancer properties that we can’t claim for raspberries, and/but raspberries are much higher in polyphenols, so we’ll call this final round a tie.

Adding up the sections makes for a clear overall win for raspberries, but by all means do enjoy either or both, as diversity is best!

Want to learn more?

You might like:

Enjoy!

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  • No Time to Panic – by Matt Gutman

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    Matt Gutman is not a doctor or a psychologist. He’s a journalist, accustomed to asking questions and then asking more probing questions, unrelenting until he gets the answers he’s looking for.

    This book is the result of what happened when he needed to overcome his own anxiety and panic attacks, and went on an incisive investigative journey.

    The style is as clear and accessible as you’d expect of a journalist, and presents a very human exploration, nonetheless organized in a way that will be useful to the reader.

    It’s said that “experience is a great teacher, but she sends hefty bills”. In this case as in many, it’s good to learn from someone else’s experience!

    By the end of the book, you’ll have a good grounding in most approaches to dealing with anxiety and panic attacks, and an idea of efficacy/applicability, and what to expect.

    Bottom line: without claiming any magic bullet, this book presents six key strategies that Gutman found to work, along with his experiences of what didn’t. Valuable reading if you want to curb your own anxiety, or want to be able to help/support someone else with theirs.

    Click here to check out No Time To Panic, and find the peace you deserve!

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  • The Habit That Could Make Your Brain 13 Years Younger

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    Of course, there are a lot of things that one can do for general healthy longevity.

    We wrote about some of the top ones, here: These Top Few Things Make The Biggest Difference To Health

    But what, specifically, of brain health? Well, there are a lot of things for that too, but here’s one with what looks like quite a big impact:

    You can choose how much…

    Researchers (Dr. Lucia Amoruso et al.) investigated the relationship between the number of languages someone speaks, and the youthfulness of that person’s brain.

    First, the initial population-level findings: in an analysis of 86,149 adults, greater multilingual exposure was associated with a lower probability of accelerated aging, while monolingualism was associated with a higher probability.

    Next, the group-level findings: for this part, Dr. Amoruso and her team created an epigenetic brain-aging clock, which, per the press release from the Federation of European Neuroscience Societies, was a case of…

    ❝They used a technique called magnetoencephalography which measures brain activity by the faint magnetic fields produced when brain cells are active. The researchers used artificial intelligence to process data on brain activity in people of different ages to show what is a normal level of brain connectivity at any given age. ❞

    The results, in few words, were that (compared to monolinguals),

    • Speaking 2 languages was associated with a brain appearing about 6 years younger
    • Speaking 3 languages was associated with a brain appearing about 7 years younger
    • Speaking 4 languages was associated with a brain appearing about 13 years younger
    • Speaking more languages than that, the study cannot speak for, as the sample did not provide sufficient data

    You can read about this, here: Speaking another language could slow ageing in the brain

    And here: Multilingualism protects against accelerated aging in cross-sectional and longitudinal analyses of 27 European countries

    You might be wondering: doesn’t adding more languages start to run the risk of getting them confused with each other?

    And the answer is: yes, yes it does. But it’s not that big a problem and at worst will create occasional sillinesses, usually only with small words.

    Writer’s personal examples, as someone who speaks many languages:

    • Someone messaging me “Hi!” and I got confused because my brain was in Ukrainian and I read it as “Ні!” (looks the same but is actually completely different Cyrillic letters, and would be pronounced “Nee!” and means “No!”)
    • Having a momentary pause for thought because “vi” is “we” in Swedish and “you” in Esperanto and “ni” is “you” in Swedish and “we” in Esperanto
    • Approximately 15 minutes ago at time of writing, briefly responding inappropriately to a Dutch friend who wrote “Nouja, je overschat hoeveel je niet weet” (“Well, you overestimate how much you don’t know”) because I have this silly thing whereby sometimes I accidentally parse je/jij (“you” in Dutch) as “I”, because “je” is “I” in French, which I speak fluently, and in Norwegian, which I also speak fluently, “jeg” (which depending on accent/dialect sounds similar to “jij”) means “I”. So, the brain pathways that I’ve used for very many years (for French and Norwegian) sometimes get accidentally selected when reading Dutch (which I started learning last week).

    And this is not a common thing; those examples are years apart and I use at least four languages every day. So, nothing insurmountable and nothing that can’t be fixed in a few seconds once every few years. Keeps the brain sharp to have to respond to such challenges anyway 🙂

    This is also interesting, in light of such things as: Language Fluency Beats General Intelligence & Memory For Longevity ← and in this one’s case, it doesn’t even have to be a second language, although that helps a lot.

    Because if you are going to get started on even “just” a second language, then it becomes: An Underrated Tool Against Alzheimer’s ← you don’t even have to learn the second language to a high level, to benefit.

    And when it comes to reading, this is of course a benefit in any language, especially if you apply such ideas as those we discuss in our main feature about that: Reading, Better: Reading As A Cognitive Exercise ← for specific, evidence-based ways to tweak your reading to fight cognitive decline.

    Want to learn more?

    We recommend also considering the following:

    How To Reduce Your Alzheimer’s Risk

    Take care!

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  • How they did it: STAT reporters expose how ailing seniors suffer when Medicare Advantage plans use algorithms to deny care

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    In a call with a long-time source, what stood out most to STAT reporters Bob Herman and Casey Ross was just how viscerally frustrated and angry the source was about an algorithm used by insurance companies to decide how long patients should stay in a nursing home or rehab facility before being sent home.­

    The STAT stories had a far-reaching impact:

    • The U.S. Senate Committee on Homeland Security and Government Affairs took a rare step of launching a formal investigation into the use of algorithms by the country’s three largest Medicare Advantage insurers.
    • Thirty-two House members urged the Centers for Medicare and Medicaid Services to increase the oversight of algorithms that health insurers use to make coverage decisions.
    • In a rare step, CMS launched its own investigation into UnitedHealth. It also stiffened its regulations on the use of proprietary algorithms and introduced plans to audit denials across Medicare Advantage plans in 2024.
    • Based on STAT’s reporting, Medicare Advantage beneficiaries filed two class-action lawsuits against UnitedHealth and its NaviHealth subsidiary, the maker of the algorithm, and against Humana, another major health insurance company that was also using the algorithm. 
    • Amid scrutiny, UnitedHealth renamed NaviHealth.

    The companies never allowed an on-the-record interview with their executives, but they acknowledged that STAT’s reporting was true, according to the news organization.

    Ross and Herman spoke with The Journalist’s Resource about their project and shared the following eight tips.

    1. Search public comments on proposed federal rules to find sources.

    Herman and Ross knew that the Centers for Medicare and Medicaid Services had put out a request for public comments, asking stakeholders within the Medicare Advantage industry how the system could improve.

    There are two main ways to get Medicare coverage: original Medicare, which is a fee-for-service health plan, and Medicare Advantage, which is a type of Medicare health plan offered by private insurance companies that contract with Medicare. Medicare Advantage plans have increasingly become popular in recent years.

    Under the Social Security Act, the public has the opportunity to submit comments on Medicare’s proposed national coverage determinations. CMS uses public comments to inform its proposed and final decisions. It responds in detail to all public comments when issuing a final decision.

    The reporters began combing through hundreds of public comments attached to a proposed Medicare Advantage rule that was undergoing federal review. NaviHealth, the UnitedHealth subsidiary and the maker of the algorithm, came up in many of the comments, which include the submitters’ information.

    “These are screaming all-caps comments to federal regulators about YOU NEED TO SOMETHING ABOUT THIS BECAUSE IT’S DISGUSTING,” Ross says.

    “The federal government is proposing rules and regulations all the time,” adds Herman, STAT’s business of health care reporter. “If someone’s going to take the time and effort to comment on them, they must have at least some knowledge of what’s going on. It’s just a great tool for any journalist to use to figure out more and who to contact.”

    The reporters also found several attorneys who had complained in the comments. They began reaching out to them, eventually gaining access to confidential documents and intermediaries who put them in touch with patients to show the human impact of the algorithm.

    2. Harness the power of the reader submission box.

    At the suggestion of an editor, the reporters added a reader submission box at the bottom of their first story, asking them to share their own experiences with Medicare Advantage denials.

    The floodgates opened. Hundreds of submissions arrived.

    By the end of their first story, Herman and Ross had confidential records and some patients, but they had no internal sources in the companies they were investigating, including Navihealth. The submission box led them to their first internal source.

    (Screenshot of STAT’s submission box.)

    The journalists also combed through LinkedIn and reached out to former and current employees, but the response rate was much lower than what they received via the submission box.

    The submission box “is just right there,” Herman says. “People who would want to reach out to us can do it right then and there after they read the story and it’s fresh in their minds.”

    3. Mine podcasts relevant to your story.

    The reporters weren’t sure if they could get interviews with some of the key figures in the story, including Tom Scully, the former head of the Centers for Medicare and Medicaid Services who drew up the initial plans for NaviHealth years before UnitedHealth acquired it.

    But Herman and another colleague had written previously about Scully’s private equity firm and they had found a podcast where he talked about his work. So Herman went back to the podcast — where he discovered Scully had also discussed NaviHealth.

    The reporters also used the podcast to get Scully on the phone for an interview.

    “So we knew we had a good jumping off point there to be like, ‘OK, you’ve talked about NaviHealth on a podcast, let’s talk about this,’” Herman says. “I think that helped make him more willing to speak with us.”

    4. When covering AI initiatives, proceed with caution.

    “A source of mine once said to me, ‘AI is not magic,’” Ross says. “People need to just ask questions about it because AI has this aura about it that it’s objective, that it’s accurate, that it’s unquestionable, that it never fails. And that is not true.”

    AI is not a neutral, objective machine, Ross says. “It’s based on data that’s fed into it and people need to ask questions about that data.”

    He suggests several questions to ask about the data behind AI tools:

    • Where does the data come from?
    • Who does it represent?
    • How is this tool being applied?
    • Do the people to whom the tool is being applied match the data on which it was trained? “If racial groups or genders or age of economic situations are not adequately represented in the training set, then there can be an awful lot of bias in the output of the tool and how it’s applied,” Ross says.
    • How is the tool applied within the institution? Are people being forced to forsake their judgment and their own ability to do their jobs to follow the algorithm?

    5. Localize the story.

    More than half of all Medicare beneficiaries have Medicare Advantage and there’s a high likelihood that there are multiple Medicare Advantage plans in every county across the nation.

    “So it’s worth looking to see how Medicare Advantage plans are growing in your area,” Herman says.

    Finding out about AI use will most likely rely on shoe-leather reporting of speaking with providers, nursing homes and rehab facilities, attorneys and patients in your community, he says. Another source is home health agencies, which may be caring for patients who were kicked out of nursing homes and rehab facilities too soon because of a decision by an algorithm.

    The anecdote that opens their first story involves a small regional health insurer in Wisconsin, which was using NaviHealth and a contractor to manage post-acute care services, Ross says.

    “It’s happening to people in small communities who have no idea that this insurer they’ve signed up with is using this tool made by this other company that operates nationally,” Ross says.

    There are also plenty of other companies like NaviHealth that are being used by Medicare Advantage plans, Herman says. “So it’s understanding which Medicare Advantage plans are being sold in your area and then which post-acute management companies they’re using,” he adds.

    Some regional insurers have online documents that show which contractors they use to evaluate post-acute care services.

    6. Get familiar with Medicare’s appeals databases

    Medicare beneficiaries can contest Medicare Advantage denials through a five-stage process, which can last months to years. The appeals can be filed via the Office of Medicare Hearings and Appeals.

    “Between 2020 and 2022, the number of appeals filed to contest Medicare Advantage denials shot up 58%, with nearly 150,000 requests to review a denial filed in 2022, according to a federal database,” Ross and Herman write in their first story. “Federal records show most denials for skilled nursing care are eventually overturned, either by the plan itself or an independent body that adjudicates Medicare appeals.”

    There are several sources to find appeals data. Be mindful that the cases themselves are not public to protect patient privacy, but you can find the number of appeals filed and the rationale for decisions.

    CMS has two quality improvement organizations, or QIOs, Livanta and Kepro, which are required to file free, publicly-available annual reports, about the cases they handle, Ross says.

    Another company, Maximus, a Quality Improvement Contractor, also files reports on prior authorization cases it adjudicates for Medicare. The free annual reports include data on raw numbers of cases and basic information about the percentage denials either overturned or upheld on appeal, Ross explains.

    CMS also maintains its own database on appeals for Medicare Part C (Medicare Advantage plans) and Part D, which covers prescription drugs, although the data is not complete, Ross explains.

    7. Give your editor regular updates.

    “Sprinkle the breadcrumbs in front of your editors,” Ross says.

    “If you wrap your editors in the process, you’re more likely to be able to get to the end of [the story] before they say, ‘That’s it! Give me your copy,’” Ross says.

    8. Get that first story out.

    “You don’t have to know everything before you write that first story,” Ross says. “Because with that first story, if it has credibility and it resonates with people, sources will come forward and sources will continue to come forward.”

    Read the stories

    Denied by AI: How Medicare Advantage plans use algorithms to cut off care for seniors in need

    How UnitedHealth’s acquisition of a popular Medicare Advantage algorithm sparked internal dissent over denied care

    UnitedHealth pushed employees to follow an algorithm to cut off Medicare patients’ rehab care

    UnitedHealth used secret rules to restrict rehab care for seriously ill Medicare Advantage patients

    This article first appeared on The Journalist’s Resource and is republished here under a Creative Commons license.

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  • Why Statins Cause Muscle Pain

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    Statins (usually prescribed as cholesterol-lowering drugs) are known for having a lot of side effects, and the most common reason that people quit statins is because of muscle pain that started after they started taking statins.

    It turns out, it has to do with calcium:

    An unfortunate coincidence

    Researchers (Dr. Jennifer Leigh et al.) found that certain statins, including simvastatin, can bind to the ryanodine receptor, a calcium-channel protein in skeletal muscle, causing calcium to leak into areas of the cell where it does not normally go.

    This is a completely unintended action of the statins in question, and happens because drugs and receptors function a lot like locks and keys, and sometimes it’ll happen that a certain key opens a different lock because it coincidentally has a molecular shape that will also fit in there if it hits it at just the right angle.

    This becomes a problem in this case, since excess calcium will directly weaken muscle fibers and/or accidentally activate enzymes that slowly break muscle tissue down. All this unintended activity will tend to lead to pain, weakness, and fatigue.

    You can read the paper itself, here: Structural basis for simvastatin-induced skeletal muscle weakness associated with type 1 ryanodine receptor T4709M mutation

    What this means for doctors: the hope here is that statins could potentially be redesigned to avoid binding to muscle calcium channels while still lowering cholesterol. Exploring this, the research team were indeed able to close statin-related calcium leaks in mice and look forward to testing the drugs in humans with the same statin-induced muscle problems.

    What this means for you: not a lot yet, in practical terms, but the main call-to-action here is to fully research statins before you go on them and, if you are on them without having fully read up on them, do so now (better late than never), and make an informed decision (with your doctor(s) on board, please), about either continuing, discontinuing, or trying a different statin if you’re having problems with the one you’re on.

    If you’re coming at this completely fresh, then some of the first things to know will be that statins:

    • often (but not always) are much less effective for women than for men, and also
    • often (but not always) come with side effects that are typically a lot more serious for women than for men.

    The side effects can then lead to a “side effect train” whereby the patient then has to take something else to treat the side effect, then something else to treat the side effect(s) of that medication, and so on, until they are taking an increasingly large stack of medications. See also: Are You Taking PIMs? Getting Off The Overmedication Train

    Based on that, statins will not be “the right choice” for women as often as they are for men.

    But, to be clear, sometimes they are the right choice, even for women!

    You can read on that in detail, here: Statins: His & Hers?

    Want to learn more?

    Or if you want to get really into detail, then check out this excellent book that we reviewed (and whose information largely informed the above-linked article):

    The Truth About Statins – by Dr. Barbara H. Roberts

    Take care!

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  • What Your Doctor May Not Tell You About Fibromyalgia – by Dr. R. Paul St Amand

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    The core claim of the book is that guaifenesin, an over-the-counter expectorant (with a good safety profile) usually taken to treat a chesty cough, is absorbed from the gastrointestinal tract, and is rapidly metabolized and excreted into the urine—and on the way, it lowers uric acid levels, which is a big deal for fibromyalgia sufferers.

    He goes on to explain how the guaifenesin, by a similar biochemical mechanism, additionally facilitates the removal of other excess secretions that are associated with fibromyalgia.

    The science for all this is… Compelling and logical, while not being nearly so well-established yet as his confidence would have us believe.

    In other words, he could be completely wrong, because adequate testing has not yet been done. However, he also could be right; scientific knowledge is, by the very reality of scientific method, always a step behind hypothesis and theory (in that order).

    Meanwhile, there are certainly many glowing testimonials from fibromyalgia sufferers, saying that this helped a lot.

    Bottom line: if you have fibromyalgia and do not mind trying a relatively clinically untested (yet logical and anecdotally successful) protocol to lessen then symptoms (allegedly, to zero), then this book will guide you through that and tell you everything to watch out for.

    Click here to check out What Your Doctor May Not Tell You About Fibromyalgia, and [check with your doctor/pharmacist and] try it out!

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  • Being Mortal – by Dr. Atul Gawande

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    Maybe you want to “live forever or die trying”, and that’s an understandable goal… But are you prepared for “or die trying” being the outcome?

    This is not a cheerful book, if you’re anything like this reviewer, you will need a little towel or something to mop up the tears while you read. But it’s worth it.

    Dying is one thing; fighting for life is even generally considered a noble endeavor. Suffering alone isn’t fun, losing independence can feel humiliating, and seeing someone who was always a tower of strength, now a frail shadow of their former self, reduced to begging for something that they’re “not allowed”, can be worse.

    Do we want that for ourselves? For our loved ones? Can there be a happy medium between that, and the alternative to indeed “go gentle into that good night”?

    Dr. Gawande, a surgeon well-acquainted with death and dying, thinks so. But it involves work on our part, and being prepared for hard decisions.

    • What is most important to us, and what tradeoffs are we willing to make for it?
    • What, even, is actually an option to us with the resources available?
    • Can we make peace with a potentially bad lot? And… Should we?
    • When is fighting important, and when is it self-destructive?

    These (and others) are all difficult questions posed by Dr. Gawande, but critical ones.

    We don’t usually quote other people’s reviews when reviewing books here, but let’s consider the following words from the end of a long review on Amazon:

    ❝If “dying as we lived” is some kind of standard for how we should go, then maybe alone and medicalized makes some sense right now after all.❞

    ~ Pamela J. H.

    Bottom line: we all deserve better than that. And if we don’t take the time to think about what’s most important, then time will take it from us. This very insightful book may not have all the answers, but it has the questions, and it can help a lot in exploring them and deciding what matters most to us in the end, really.

    Click here to check out Being Mortal, and make every day count—because nothing matters more than that.

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