
The Best Foods for Clear, Healthy Skin
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Dr. Andrea Suarez, dermatologist, explains:
The Gut-Skin Axis
Your trillions of tiny friends in your gut work together to improve your immunity, metabolism, and skin health. On the other hand, low levels of beneficial microbes and high levels of harmful ones (this unhelpful imbalance is called “dysbiosis”) will tend to drive inflammation that worsens acne, eczema, psoriasis, vitiligo, and skin resilience (i.e. how easily it becomes inflamed, and how quickly—or not—it heals).
- Disruptors to avoid: chronic stress, antibiotics, red meat (which in the US will almost always contain antibiotics in any case), and high-sugar/ultraprocessed diets, all reduce gut microbiome diversity and impair gut barrier function.
- Prebiotics to load up on: fibers that feed good gut bacteria can be found in most plants, but particularly high-scorers include oats, garlic, onions, asparagus, bananas, beans, barley, tomatoes, artichokes, and peas.
- Probiotics to add in: live beneficial bacteria from fermented foods such as yogurt, kefir, kimchi, sauerkraut, kombucha, miso, non-pasteurized pickles; amounts may be small but they are still very helpful, because they increase gut biodiversity in a good way (i.e. it’s not just about how many beneficial bacteria, but also how many kinds, from how many sources, with more being better than fewer).
- Superfoods to top it off: Dr. Suarez recommends nutrient-dense, antioxidant-rich, and low glycemic foods like berries, leafy greens, legumes, and whole grains, for optimal skin health. And do remember, hydration is important too!
For more on all of this plus a discussion of how to get the most out of the Mediterranean diet in this context, enjoy:
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Want to learn more?
You might also like:
Six Ways To Eat For Healthier Skin
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Owning Your Weight – by Henri Marcoux
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A lot of diet books—which this isn’t—presuppose that the reader wants to lose weight, and varyingly encourage and shame the reader into trying to do so.
Dr. Henri Marcoux takes a completely different approach.
He starts by assuming we are—whether consciously or not—the weight we want to be, and looks at the various physical and psychological factors that influence us to such. Ranging from food poverty to eating our feelings to social factors and more, he bids us examine our relationship with food and eating—not just in the sense of mindful eating, but from multiple scientific angles too.
From this, Dr. Marcoux gives us questions and suggestions to ensure that our relationship with food and eating is what we want it to be, for us.
Much of the latter part of the book covers not just how to go about the requisite lifestyle changes… But also how to implement things in a way that sticks, and is a genuine pleasure to implement. If this sounds over-the-top, the truth is that it’s just because it honestly is a lower-stress way of living.
Bottom line: if you want to gain or lose weight, there’s a good chance this book will help you. If you want to be happier and healthier at the weight you are, there’s a good chance this book will help you with that, too.
Click here to check out Owning Your Weight, and take control of yours!
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The Insomnia Breakthrough – by Katherine Coleman
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The author, a massage therapist, knows plenty about relaxation. But how to put that to use when it comes to getting good quality sleep?
She takes a holistic approach, and yes, does start by covering all the things you’d expect to find in any guide to better sleep (aim for regular schedule, have darkness when you sleep, cool room, clean sheets, no alcohol or caffeine before bed, etc).
What she offers in particular beyond that, is the integration of calming routines, building in mindfulness for sleep (when very often people will go for the opposite!), and small cumulative lifestyle adjustments that are conducive to getting a better night’s rest every night.
The style is very light pop-science (as one might expect from someone who is not, in fact, a scientist), and while we do get a bibliography at the back, it’s a meagre 4 pages. Nevertheless, there’s a lot of interdisciplinary knowledge here, explained well.
Bottom line: if improving your sleep is something you’d like to do, this book can almost certainly get you on the right track.
Click here to check out The Insomnia Breakthrough, and don’t stay up too late reading it!
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Human Connection In An All-Too-Busy World
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Many of us, in many ways, have more discretionary time than ever… On paper.
But rather than the 8-hour block of work of yesteryear, nowadays the things that take our time often come in a series of short bursts that punctuate our day.
This means that while in theory, we have n hours of “free” time per day, we actually have 9 minutes here, 23 minutes there, 1 hour 6 minutes somewhere else, and so on.
Social commitments, meanwhile, tend to require not only that we have time in a block, but also, that the time around that block also be sufficiently free, for travelling, preparation, etc.
The result? “We must do this again, and not leave it so long next time!” we say, sincerely, to the friend whom we will next see again in approximately 17 months’ time.
The problem is how our many theoretically-small obligations reduce the rest of our time to “time confetti”, and that happens on the large scale like we saw above, as well as on the small scale of “Ah, I have an hour to relax between these two things” and then suddenly the time is gone, once again reduced to time confetti:
Time Confetti and the Broken Promise of Leisure
So, how to maintain human connection with people beyond those with whom we live?
Some is infinitely better than none
Let’s say you want to call a friend or relative. There may be generational differences in how much one is expected to arrange this by text first, vs just calling, but either way, you don’t have to have an open-ended block of time, and sometimes, it’s better if you don’t.
Establish, at the start of the call, “Before we get into catching up, how are we for time, by the way? For my part, I’ll have to go by such-and-such a time”, and then work with that.
The benefit of doing this is that you’ll both know enough about the time constraints to use the time appropriately; you won’t run out the clock on smalltalk before getting to something big, and you’ll both come away feeling satisfied that you shared and were shared-with in a meaningful fashion.
In contrast, guessing at time constraints can leave big things clipped off, or else result in someone “looking for a way to politely end this conversation that stopped being interesting a while ago but it’ll seem rude if I say I have to go now”, of the kind that results in someone not being so open to a call next time.
Don’t rush to dismiss texts as a medium for meaningful connection
When text messages were first a thing, you’ll remember how we were all working within a very short character limit and a cost-per-message. It was telegrams for the modern age, basically.
Nowadays, that isn’t so; we can write as much or as little as we like, and this has two benefits:
- We can have longer, meaningful conversations around the other stuff in our life. We can reply in seconds, or after making a cup of tea and thinking about it, or after our grocery-shopping trip, or whenever suits us. Suddenly, time confetti isn’t such a barrier to human connection. Writer’s example: my prime social time in this manner is when I’m cooking dinner (which is often about an hour). There’s no way I could have a phonecall while doing that; my bad hearing notwithstanding, I just have my hands full too often with much else going on. But texting? I can do that in the several-minute gaps between assorted culinary tasks, while I’m waiting for the kettle to boil or the onions to brown or whatever.
- Sometimes, the brevity makes it easier. A quick text saying “Hey, just to let you know I’m thinking of you, and hope your day is going well!”, or “Unrelated to anything: I was just thinking about how I’m glad to have you in my life; you’re a good friend, and I appreciate that more than I often remember to say. Anyway, that’s all; it was just on my mind. I hope your day is going well!”
(The cheery closing words in those last two text message examples help signify: “don’t worry, I’m fine and am not looking for anything from you”, which will help the recipient to relax, and counterintuitively, more likely to reply with some kind words of their own, knowing that they’re not signing up for a potentially deep talk when they also have time confetti issues going on)
Seize the moment (and also let it go)
You probably have many small interactions with strangers, most days. In the store, walking the dog, at the doctor’s office, etc. So, two things:
- Make smalltalk. And if you’re not one for traditional smalltalk topics (weather etc), or even if you are, a level-up is:
- Compliment sincerely. Straight out of “How To Win Friends And Influence People”, of course, but it creates a moment of genuine connection; you say a thing, their day is improved, they smile, you complete your business with a smile of your own and go about your day.
(of course, do steer clear of anything that could be interpreted as flirting, if that is not your intent, and really it should never be your intent when it comes to the captive audience of someone who will get fired if they’re not nice to you)
But, with a little practice, these little moments add up to a lot more human connection than if we treat the strangers with whom we interact as though they were merely part of the scenery.
Want more than that?
Check out:
How To Beat Loneliness & Isolation
Take care!
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Blueberries vs Passion Fruit – Which is Healthier?
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Our Verdict
When comparing blueberries to passion fruit, we picked the passion fruit.
Why?
If there’s one thing this fruit is passionate about, it’s delivering nutrients:
In terms of macros, passion fruit has more than 4x the fiber, slightly more carbs, and for what it’s worth, which isn’t much because the numbers in this latter case are small, about 3x the protein (it’s the seeds). In any case, a first-round victory for passion fruit.
In the category of vitamins, blueberries have more of vitamins E and K, while passion fruit has more of vitamins B1, B2, B3, B5, B6, B7, B9, C, and choline, winning another round.
Looking at minerals next, blueberries have more zinc, while passion fruit has more calcium, copper, iron, magnesium, phosphorus, potassium, and selenium, winning its third round in a row.
When it comes to other considerations, blueberries have more polyphenols, winning a round finally.
Adding up the sections shows a clear overall win for passion fruit, but blueberries are great too (especially for the polyphenols and vitamins E and K, of which they are a good source), so by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
What’s Your Plant Diversity Score?
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Are you Using Your Electric Toothbrush Incorrectly? Most People Are!
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With a bachelor’s in biology, a master’s in health communication, and currently pursuing a doctorate in health science, dental hygienist Whitney Defoggio has expertise to share:
Gently does it
Here are her top 10 tips:
- Let the electric toothbrush do the work—don’t scrub or use back-and-forth motions.
- Always use gentle pressure—pressing harder doesn’t clean better and can damage gums.
- Angle the bristles 45° toward the gumline—both for top and bottom teeth.
- Glide the brush slowly along your gumline—covering all outer, inner, and chewing surfaces.
- Use the built-in timer if it has one (most do, these days) to divide the mouth into four 30-second sections (top right, top left, bottom left, bottom right) for a total of 2 minutes.
- Start in a systematic quadrant—e.g. top right, and work tooth by tooth.
- Choose a brush with a pressure sensor if possible—it alerts you if you’re brushing too hard.
- Hold the brush still on each tooth for a few seconds before moving on.
- Brush all surfaces of each tooth—including fronts, backs, and chewing areas.
- Head shape (round vs traditional) is a matter of personal preference—both are equally effective.
For more on all of this, enjoy:
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Want to learn more?
You might also like:
Professional-Style Dental Cleaning At Home?
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Replacing Sugar: Top 10 Anti-Inflammatory Sweet Foods
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For those with a sweet tooth, it can be challenging to indulge one’s desires while also avoiding inflammation. Happily, Dr. Jia-Yia Lui has scientific insights to share!
Dr. Liu’s Top 10
We’ll not keep them a mystery; they are:
- Grapes
- Goji berries
- Barberries
- Persimmons
- Longans
- Lychees
- Raisins¹
- Applesauce²
- Plums³
- Dates
¹Yes, these are technically also grapes, but there are enough differences that Dr. Liu tackles them separately.
²It makes a difference how it’s made, though.
³And dried plums, in other words, prunes.For more details on all of these, plus their extra benefits and relevant considerations, enjoy:
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Want to learn more?
You might also like to read:
- How to Prevent (or Reduce) Inflammation
- The Not-So-Sweet Science Of Sugar Addiction
- 10 Ways To Balance Blood Sugars
Take care!
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