
Rice vs Buckwheat – Which is Healthier?
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Our Verdict
When comparing rice to buckwheat, we picked the buckwheat.
Why?
It’s a simple one today:
- The vitamin and mineral profiles are very similar, so neither of these are a swaying factor
- In terms of macros, rice is higher in carbohydrates while buckwheat is higher in fiber
- Buckwheat also has more protein, but not by much
- Buckwheat has the lower glycemic index, and a lower insulin index, too
While buckwheat cannot always be reasonably used as a substitute for rice (often because the texture would not work the same), in many cases it can be.
And if you love rice, well, so do we, but variety is also the spice of life indeed, not to mention important for good health. You know that whole “eat 30 different plants per week” thing? Grains count in that tally! So substituting buckwheat in place of rice sometimes seems like a very good bet.
Not sure where to buy it?
Here for your convenience is an example product on Amazon
Want to know more about today’s topic?
Check out: Carb-Strong or Carb-Wrong?
Enjoy!
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DVT Risk Management Beyond The Socks
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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
❝I know I am at higher risk of DVT after having hip surgery, any advice beside compression stockings?❞
First of all, a swift and easy recovery to you!
Surgery indeed increases the risk of deep vein thrombosis (henceforth: DVT), and hip or knee surgery especially so, for obvious reasons.
There are other risk factors you can’t control, like genetics (family history of DVT as an indicator) and age, but there are some that you can, including:
- smoking (so, ideally don’t; do speak to your doctor before quitting though, in case withdrawal might be temporarily worse for you than smoking)
- obesity (so, losing weight is good if overweight, but if this is going to happen, it’ll mostly happen in the kitchen not the gym, which may be a relief as you’re probably not the very most up for exercise at present)
- See also: Lose Weight, But Healthily
- sedentariness (so, while you’re probably not running marathons right now, please do try to keep moving, even if only gently)
Beyond that, yes compression socks, but also frequent gentle massage can help a lot to avoid clots forming.
Also, no surprises, a healthy diet will help, especially one that’s good for general heart health. Check out for example the Mediterranean DASH diet:
Four Ways To Upgrade The Mediterranean Diet
Also, obviously, speak with your doctor/pharmacist if you haven’t already about possible medications, including checking whether any of your current medications increase the risk and could be swapped for something that doesn’t.
Take care!
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Inaccurate and misogynistic: why we need to make the term ‘hysterectomy’ history
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Have you had a tonsillectomy (your tonsils taken out), appendectomy (your appendix removed) or lumpectomy (removal of a lump from your breast)? The suffix “ectomy” denotes surgical removal of the named body part, so these terms give us a clear idea of what the procedure entails.
So why is the removal of the uterus called a hysterectomy and not a uterectomy?
The name hysterectomy is rooted in a mental health condition – “hysteria” – that was once believed to affect women. But we now know this condition doesn’t exist.
Continuing to call this significant operation a hysterectomy both perpetuates misogyny and hampers people’s understanding of what it is.
Panuwat Dangsungnoen/Getty Images From the defunct condition ‘hysteria’
Hysteria was a psychiatric condition first formally defined in the 5th century BCE. It had many symptoms, including excessive emotion, irritability, anxiety, breathlessness and fainting.
But hysteria was only diagnosed in women. Male physicians at the time claimed these symptoms were caused by a “wandering womb”. They believed the womb (uterus) moved around the body looking for sperm and disrupted other organs.
Because the uterus was blamed for hysteria, the treatment was to remove it. This procedure was called a hysterectomy. Sadly, many women had their healthy uterus unnecessarily removed and most died.
The word “hysteria” did originally came from the ancient Greek word for uterus, “hystera”. But the modern Greek word for uterus is “mitra”, which is where words such as “endometrium” come from.
Hysteria was only removed as an official medical diagnosis in 1980. It was finally recognised it does not exist and is sexist.
“Hysterectomy” should also be removed from medical terminology because it continues to link the uterus to hysteria.
Common but confusing
About one in three Australian women will have their uterus removed. A hysterectomy is one of the most common surgeries worldwide. It’s used to treat conditions including:
- abnormal uterine bleeding (heavy bleeding)
- uterine fibroids (benign tumours)
- uterine prolapse (when the uterus protrudes down into the vagina)
- adenomyosis (when the inner layer of the uterus grows into the muscle layer)
- cancer.
However, in a survey colleagues and I did of almost 500 Australian adults, which is yet to be published in a peer-reviewed journal, one in five people thought hysterectomy meant removal of the ovaries, not the uterus.
It’s true some hysterectomies for cancer do also remove the ovaries. A hysterectomy or partial hysterectomy is the removal of only the uterus, a total hysterectomy removes the uterus and cervix, while a radical hysterectomy usually removes the uterus, cervix, uterine tubes and ovaries.
There are important differences between these hysterectomies, so they should be named to clearly indicate the nature of the surgery.
Research has shown ambiguous terminology such as “hysterectomy” is associated with low patient understanding of the procedure and the female anatomy involved.
There are different types of hysterectomies, and the label can be confusing. Olena Yakobchuk/Shutterstock Uterectomy should be used for removal of the uterus, in combination with the medical terms for removal of the cervix, uterine tubes and ovaries as needed. For example, a uterectomy plus cervicectomy would refer to the removal of the uterus and the cervix.
This could help patients understand what is (and isn’t) being removed from their bodies and increase clarity for the wider public.
Other female body parts and procedures have male names
There are many eponyms (something named after a person) in anatomy and medicine, such as the Achilles tendon and Parkinson’s disease. They are almost exclusively the names of white men.
Eponyms for female anatomy and procedures include the Fallopian tubes, Pouch of Douglas, and Pap smear.
The anatomical term for Fallopian tubes is uterine tubes. “Uterine” indicates these are attached to the uterus, which reinforces their important role in fertility.
The Pouch of Douglas is the space between the rectum and uterus. Using the anatomical name (rectouterine pouch) is important, because this a common site for endometriosis and can explain any associated bowel symptoms.
Pap smear gives no indication of its location or function. The new cervical screening test is named exactly that, which clarifies it samples cells of the cervix. This helps people understand this tests for risk of cervical cancer.
Language matters in medicine and health care
Language in medicine impacts patient care and health. It needs to be accurate and clear, not include words associated with bias or discrimination, and not disempower a person.
For these reasons, the International Federation of Associations of Anatomists recommends removing eponyms from scientific and medical communication.
Meanwhile, experts have rightly argued it’s time to rename the hysterectomy to uterectomy.
A hysterectomy is an emotional procedure with not only physical but also psychological effects. Not directly referring to the uterus perpetuates the historical disregard of female reproductive anatomy and functions. Removing the link to hysteria and renaming hysterectomy to uterectomy would be a simple but symbolic change.
Educators, medical doctors and science communicators will play an important role in using the term uterectomy instead of hysterectomy. Ultimately, the World Health Organization should make official changes in the International Classification of Health Interventions.
In line with increasing awareness and discussions around female reproductive health and medical misogyny, now is the time to improve terminology. We must ensure the names of body parts and medical procedures reflect the relevant anatomy.
Theresa Larkin, Associate Professor of Medical Sciences, University of Wollongong
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Dates vs Olives – Which is Healthier?
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Our Verdict
When comparing dates to olives, we picked the dates.
Why?
Both have their merits, but dates come out on top!
In terms of macros, dates have several times the fiber, carbs, and protein, while olives have more fat (healthy ones). On balance, we’ll call this round a tie.
In the category of vitamins, dates have more of vitamins B1, B2, B3, B5, B6, B7, B9, and K, while olives have more vitamin E, making this round an easy win for dates.
Looking at minerals next, dates have more magnesium, manganese, phosphorus, potassium, selenium, and zinc, while olives have more calcium, copper, and iron, yielding a 6:3 win to dates in this round.
In other considerations, olives have more polyphenols, even if dates are great for such too. So that’s a point for olives, finally.
Adding up the sections makes for an overall win for dates, but by all means enjoy either or both, as diversity is best!
Want to learn more?
You might like:
How Olives Can Help Protect Your Brain ← it’s about those polyphenols we mentioned
Enjoy!
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Do You Struggle To Comfortably Sit Cross-Legged? Here’s How To Fix That
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Are you sitting comfortably? No? Then let’s begin…
Let’s get down to it
Difficulty comfortably sitting cross-legged is very common usually reflects limited hip mobility, rather than any particularly advanced flexibility problem. It’s not like one is trying and failing to sit in the lotus position, or with one’s feet behind one’s ears or something. So, why is such difficulty so common?
Simply, the body adapts to what we do with it (or not), and so a lack of habituation quickly becomes a lack of mobility. Multiply that by decades of life, and if the last time you sat cross-legged was in kindergarten, then there’s the reason. Fortunately, it’s not too tricky to fix.
First, do a self-check: sit cross-legged and notice (dis)comfort, knee height, and whether one hip feels markedly stiffer than the other.
Next, to get your hips used to being opened more: lean back on your hands, place your feet together, and actively open one hip at a time by shifting your weight from side to side. You can also do the butterfly option, and bring both feet together (soles touching each other) and gently bounce your knees to encourage hip opening. On which note…
With regard to knee height: use controlled effort to guide each knee closer to the floor and compare sides, rather than simply hoping for them to drop passively due to gravity. Because, yes, you can and should work with gravity on this, but you can’t rely on it entirely, since the body will only adapt to what’s done with it, so if it’s easier for the body for the knees to stay higher, then higher is where the knees will stay. So, gently pushing them down is important here, and the best way to do this is to place your elbows against your knees and press dowwards to open your hips without holding on.
Also! Do note that the perceived symmetry of sitting cross-legged is an optical illusion—one leg is, after all, in front of the other. So, do regularly change which leg is in front, to balance mobility between sides.
For more on all of this plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
How to Sit On Your Heels (Seiza For Everyone)
Take care!
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Do Tanning Beds Have Any Benefits?
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There is one answer:
No
Or rather, the answer is “no” unless we want to take some liberties about what we want to consider a benefit. For example:
- If the temporary aesthetic of a tan is a benefit to you, then that’s a benefit (but we urge you to value your health over that)
- If the experience of going there is a benefit to you, then that’s a benefit (but we urge you to find a comparable experience that’s less harmful)
- If… You know what, we’re already out of things that could even be reasonably considered a benefit (but we trust you get the point)
But, health benefits? Beyond any mental health benefits that could be better acquired through other means? No.
The closest thing to a counterexample could be that some will say (correctly) that a tanning bed will clear up acne.
But that’s a problem, not a benefit. Not because you pressingly needed the acne bacteria alive, but because irradiating your skin in such a manner that laid waste to your skin microbiome had two negative effects:
- It killed the rest of your skin microbiome, too. Or at least most of it.
- That same UV radiation is not any better for you than it was for those microbes.
For more on that first item, see: Your Skin Microbiome & The Sun ← because your microbiome can actually help protect you against the sun’s rays, but even they can and will be destroyed by the intense ferocity that is the UV radiation of a tanning bed.
Recently, researchers (Dr. Annika Marty et al.) compared medical records from 3,000 tanning bed users with similarly aged non-users and sequenced skin biopsies using technology focused on melanocytes and found that people who use tanning beds have nearly a 3x higher risk of melanoma compared with non-users, after adjusting for age, sunburn history, and family history.
Based on this research and more (i.e., the many other papers cited in the paper we’ll link below), it’s clear that sunbeds cause mutations in melanocytes, with tanning bed users showing nearly twice as many mutations, making skin cells more susceptible to cancer.
You can read the paper in full, here: Molecular effects of indoor tanning
It’s also worth noting that World Health Organization’s International Agency for Research on Cancer classifies tanning beds in the highest cancer risk category, alongside smoking and asbestos, with melanoma causing nearly 60,000 deaths per year.
So, please don’t let that be you or your loved ones.
Want to learn more?
We’ve tackled some related issues before, diving into the science, including:
…and:
And if you already have sun-damaged skin…
Undo The Sun’s Damage To Your Skin
Take care!
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Chickpeas vs White Beans – Which is Healthier?
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Our Verdict
When comparing chickpeas to white beans, we picked the chickpeas.
Why?
They are both excellent, top-tier choices! But…
In terms of macros, chickpeas have notably more fiber while white beans have slightly more protein. While we’d like to emphasize that both are great for both, we say that on balance, this means a slight win for chickpeas in this category. But if you’d rather call it a tie, you can.
In the category of vitamins, chickpeas have more of vitamins A, B2, B3, B5, B6, B7, B9, C, and K, while white beans have more vitamin E, yielding an overwhelming win for chickpeas.
Looking at minerals, chickpeas have more copper, manganese, phosphorus, selenium, and zinc, while white beans have more calcium, iron, magnesium, and potassium, giving chickpeas a modest 5:4 win in this round.
Adding up the sections makes for a clear overall win for chickpeas, by all means do enjoy either or both, as they’re both very strong contenders, and diversity is best!
Want to learn more?
You might like:
What’s Your Plant Diversity Score?
Enjoy!
Don’t Forget…
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