
The Science-Backed Anti-Inflammatory Diet for Beginners – by Dr. Yasmine Elamir & Dr. William Grist
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We have written about how to eat to beat inflammation, but what we didn’t do is include 75 recipes and a plan for building up one’s culinary repertoire around those core dishes!
That’s what this book does. It covers briefly the science of inflammation and anti-inflammatory diet, discusses experimental elimination diets (e.g. you eliminate likely culprits of triggering your inflammation, then reintroduce them one by one to see which it was), and ingredients likely to increase or decrease inflammation.
The 75 recipes are good, and/but a caveat is “yes, one of the recipes is ketchup and another is sour cream” so it’s not exactly 75 mains.
However! Where this book excels is in producing anti-inflammatory versions of commonly inflammatory dishes. That ketchup? Not sugary. The sour cream? Vegan. And so forth. We also see crispy roast potatoes, an array of desserts, and sections for popular holiday dishes too, so you will not need to be suddenly inflamed into the next dimension when it comes to festive eating.
The recipes are what the title claims them to be, “science-backed anti-inflammatory”, and that is clearly the main criterion for their inclusion. They are not by default vegan, vegetarian, dairy-free, nut-free, gluten-free, etc. For this reason, all recipes are marked with such tags as “V, VG, DF, GF, EF, NF” etc as applicable.
Bottom line: we’d consider this book more of a jumping-off point than a complete repertoire, but it’s a very good jumping-off point, and will definitely get you “up and running” (there’s a 21-day meal plan, for example).
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Gentler Hair Health Options
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Hair, Gently
We have previously talked about the medicinal options for combatting the thinning hair that comes with age especially for men, but also for a lot of women. You can read about those medicinal options here:
Hair-Loss Remedies, By Science
We also did a whole supplement spotlight research review for saw palmetto! You can read about how that might help you keep your hair present and correct, here:
One Man’s Saw Palmetto Is Another Woman’s Serenoa Repens
Today we’re going to talk options that are less “heavy guns”, and/but still very useful.
Supplementation
First, the obvious. Taking vitamins and minerals, especially biotin, can help a lot. This writer takes 10,000µg (that’s micrograms, not milligrams!) biotin gummies, similar to this example product on Amazon (except mine also has other vitamins and minerals in, but the exact product doesn’t seem to be available on Amazon).
When thinking “what vitamins and minerals help hair?”, honestly, it’s most of them. So, focus on the ones that count for the most (usually: biotin and zinc), and then cover your bases for the rest with good diet and additional supplementation if you wish.
Caffeine (topical)
It may feel silly, giving one’s hair a stimulant, but topical caffeine application really does work to stimulate hair growth. And not “just a little help”, either:
❝Specifically, 0.2% topical caffeine-based solutions are typically safe with very minimal adverse effects for long-term treatment of AGA, and they are not inferior to topical 5% minoxidil therapy❞
(AGA = Androgenic Alopecia)
Argan oil
As with coconut oil, argan oil is great on hair. It won’t do a thing to improve hair growth or decrease hair shedding, but it will help you hair stay moisturized and thus reduce breakage—thus, may not be relevant for everyone, but for those of us with hair long enough to brush, it’s important.
Bonus: get an argan oil based hair serum that also contains keratin (the protein used to make hair), as this helps strengthen the hair too.
Here’s an example product on Amazon
Silk pillowcases
Or a silk hair bonnet to sleep in! They both do the same thing, which is prevent damaging the hair in one’s sleep by reducing the friction that it may have when moving/turning against the pillow in one’s sleep.
- Pros of the bonnet: if you have lots of hair and a partner in bed with you, your hair need not be in their face, and you also won’t get it caught under you or them.
- Pros of the pillowcase: you don’t have to wear a bonnet
Both are also used widely by people without hair loss issues, but with easily damaged and/or tangled hair—Black people especially with 3C or tighter curls in particular often benefit from this. Other people whose hair is curly and/or gray also stand to gain a lot.
Here are Amazon example products of a silk pillowcase (it’s expensive, but worth it) and a silk bonnet, respectively
Want to read more?
You might like this article:
From straight to curly, thick to thin: here’s how hormones and chemotherapy can change your hair
Take care!
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Can I drive when taking medicinal cannabis? Is it safe?
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Your doctor has just prescribed medicinal cannabis. You think it’s helping. But you rely on your car to get to work and pick up the kids.
Are you allowed to drive? And more importantly, is it safe?
Here’s what the evidence says and what it means for you.
Medicinal cannabis is now widely prescribed in Australia for conditions such as chronic pain, anxiety and sleep disorders.
You can take it in a variety of different ways – for instance, by inhaling it using a vaporiser, or by ingesting an oil. There are many different active compounds. However, the main ones – known as cannabinoids – are delta-9-tetrahydrocannabinol (THC) and cannabidiol (CBD).
THC is also the intoxicating part of cannabis that gets you “stoned”. So this is where things get complicated.
What happens when you take medicinal cannabis?
When cannabis is inhaled, the effects peak in the first hour. They taper off over two to three hours, but can last for up to four to six hours.
When taken orally – for example as an oil – the effects don’t start straight away and can last for up to 8 to 12 hours. That’s because the cannabinoids are absorbed by your gut and metabolised more slowly.
THC negatively impacts cognitive functions, such as attention and memory. It impairs driving in a simulator and in the real world on a highway.
The effects of THC on driving are roughly comparable to low blood alcohol concentrations. But this depends on the dose and how often someone uses cannabis.
Medicinal cannabis used for insomnia does not cause impairment the next day, and regular cannabis users show no driving impairment after 48 hours or more of abstinence.
CC BY-NC Medicinal cannabis prescriptions have skyrocketed in Australia, mostly for legal but unapproved products we don’t even know work or are safe. In this series, experts tease out what’s fuelling the rise of medicinal cannabis, the fallout, and what needs to happen next.
Unlike alcohol, THC can make people more cautious behind the wheel. So drivers sometimes try to drive more carefully or leave a larger gap behind the car ahead.
However, such strategies may not be enough to offset the impairing effects of THC, and they become less effective under more complex driving conditions.
CBD does not impair cognition or driving.
Most cannabis and driving studies have used healthy volunteers and deliberately intoxicating doses of THC. So we don’t know whether people are as impaired when using prescribed medicinal cannabis to manage a chronic health condition.
In theory, a patient is likely to be less impaired if they use a low dose of THC, if they use the exact same amount of medicinal cannabis on a regular basis, or if medicinal cannabis relieves symptoms that can affect normal functioning, such as chronic pain.
Can I legally drive after taking it?
In every Australian state and territory, except Tasmania, it is illegal to drive with any detectable amount of THC in your system.
Roadside drug testing, which checks for the presence of THC in saliva rather than impairment, cannot distinguish between prescribed medicinal cannabis and illicit cannabis.
In Tasmania, you can lawfully drive with THC in your system so long as you are unimpaired and your medicinal cannabis was prescribed and dispensed in Tasmania.
Other medications that can impair driving – such as opioids and benzodiazepines – do not carry the same prohibition on driving. You can drive with these medications in your system so long as you are unimpaired and using your medication as prescribed.
Driving while impaired (as opposed to driving with the presence of a drug in your system) is a separate offence and applies to both medicinal cannabis and other medications.
The discrepancy between how medicinal cannabis and other impairing medications are treated has been the focus of a parliamentary inquiry in New South Wales and broader law reform discussions.
Victoria has now amended its road safety act to give magistrates the power to decide whether or not to cancel someone’s licence if they test positive for THC, are unimpaired, and have a valid medicinal cannabis prescription. Nonetheless, it remains illegal to drive in Victoria with THC in your system.
You can lawfully drive if you are using a CBD-only medication, so long as you are not impaired.
How can I drive safely?
If you have been prescribed medicinal cannabis, there are practical steps you can take to reduce your risk when driving.
First, speak to your doctor. Let them know you drive, especially if you rely on driving for work or caring responsibilities, or if you work in a safety-sensitive environment, such as construction. Together, you can discuss whether a product containing THC is appropriate, or whether a CBD-only product might be more suitable.
Second, don’t just rely on how you feel when determining whether you are safe to drive. Even if you feel completely normal, your driving ability may still be compromised.
Even if you are unimpaired, you can still test positive on a roadside drug test for hours after taking medicinal cannabis. The length of time is highly variable and depends on factors such as the dose, route of administration, and how often you take medicinal cannabis.
The penalties for driving with THC in your system vary by state and territory. They range from fines to licence disqualifications and potential jail time for repeat offences.
A blood test can detect THC days after taking it. So if you are involved in a crash and have THC in your blood, you could face severe legal penalties, and your car insurance may be voided.
Roadside drug tests do not check for CBD.
What don’t we yet know?
Studies are underway to look at how medicinal cannabis impacts driving in people who take it for long-term health conditions, such as chronic pain. Researchers are also testing to see if sensors can detect cannabis impairment in real time while driving.
Once these and other studies are complete, we’ll have a clearer picture of how medicinal cannabis affects drivers who take it for long-term medical conditions.
To find out more about medicinal cannabis and driving, visit the Therapeutic Goods Administration’s medicinal cannabis hub or ask your health-care practitioner.
Tom Arkell, NHMRC Emerging Leadership Fellow, School of Health Sciences, Swinburne University of Technology
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Broad Beans vs Green Beans – Which is Healthier?
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Our Verdict
When comparing broad beans to green beans, we picked the broad.
Why?
It’s quite a straightforward one today:
In terms of macros, broad beans have 2.5x the protein, and slightly more fiber and carbs, so we pick the broad beans as the more nutrient-dense option here.
In the category of vitamins, broad beans have more of vitamins B1, B3, B9, and C, while green beans have more of vitamins A and B6 (with comparable margins of difference for both beans’ winning vitamins), so another win for broad beans, based on the 4:2 numerical advantage.
When it comes to minerals, broad beans have more copper, iron, magnesium, phosphorus, potassium, and selenium, while green beans have more calcium and manganese. Again, comparable mostly margins of difference (except for broad beans bing 5x richer in selenium, which is a bit of an outlier, but it’s not because broad beans are an amazing source of selenium, but rather, that green beans have only a tiny amount), so it’s a clear 7:2 win for broad beans.
Adding up the three wins for broad beans makes an overall win for them, but by all means, enjoy either or both; diversity is good!
Want to learn more?
You might like:
Enjoy!
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What’s the best way to support autistic kids with mild to moderate delay?
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Autistic children with mild to moderate developmental delay will no longer be eligible for the National Disability Insurance Scheme (NDIS) from mid-2027.
Instead, they will be directed to a new support system called Thriving Kids. This is yet to be fully designed, but it’s intended to prioritise children receiving support through mainstream community-based services.
Understandably, some parents and professionals are concerned, and many are asking whether the new program can match the support currently provided through the NDIS.
While time will reveal the impact of the policy, the more urgent task now is to define and deliver what best practice looks like for autistic children.
Start with terminology
With the announcement came some confusion about autism and developmental delay.
Disability and NDIS Minister Mark Butler referred to children with “mild to moderate autism” which is not actually a diagnosis, or a way we talk about autism in contemporary practice.
A clearer way would have been to refer to children with developmental delay as the target group for Thriving Kids, noting it will include many, but not all, autistic children.
The wording is important because, from a clinical perspective, autism is a lifelong neurodevelopmental condition that influences the way a person understands and interacts with other people and the world around them. Children don’t “grow out of autism”, but needs can fluctuate over time.
Developmental delay is a term used when a child is behind their peers in one or more aspects of development, such as motor skills, communication, or cognition.
Many autistic children have a developmental delay, but not all.
A three-year-old autistic child may have a mild developmental delay in motor skills that impacts their ability to climb at the playground. A five-year-old autistic child may have a moderate delay in language, which impacts their ability to understand and follow instructions in the classroom. But another autistic child may be at, or above, the age expected level for their developmental milestones.
Around 25% of autistic children have profound disability, meaning they require 24/7 supervision and support to be safe.
By seeing autism and developmental delay as separate, but related, we are better able to understand and meet the different needs of children “across the spectrum”.
So what does best practice look like for autistic children with mild to moderate developmental delay?
Best practice for autistic children
Australia’s national guideline sets out recommendations for supporting the learning, participation and wellbeing of autistic children and their families.
The guideline puts forward a principles-based approach that places children and families at the centre, and includes recommendations for goal-setting, selecting and delivering supports, monitoring outcomes and safeguarding.
The goals for supporting autistic children are no different from those for all children. They need love, opportunities to learn through everyday activities, and strong connections with family, culture and community.
The difference comes when children are struggling, and the question shifts to what additional supports will help. Keeping this broader understanding front of mind makes every other decision about extra support clearer and more consistent.
A stepped care approach
The guideline states support should be personalised for each child and family. There is no blanket approach to supporting autistic children that will be equally beneficial for each child and family.
At a system level, it means a stepped-care model of support in which the right type of support is delivered at the right time and in the right amount to match the child’s age, developmental level, strengths, needs and family circumstances. This is best practice internationally and something we should strive for.
Let’s say a parent takes their child to a routine visit with a maternal child health nurse or GP, and there are signs of developmental delay. Perhaps the child is behind in terms of motor skills and communication.
In a stepped-care model, the nurse or doctor can listen, ask questions, and understand any concerns the parents may have. If some additional support is needed, the “next step” depends on exactly what was learned.
For one parent, the “next step” might be some information and strategies to encourage their child’s development, for another it might be connection to a community playgroup, and for another a referral for some further assessment.
If difficulties emerge in childcare or school settings, the most effective approach is usually to strengthen the capability of educators to include and support children.
There may also be scope for targeted specialist input, such as speech pathology, physiotherapy, or psychology, when needed.
The point is that the “steps” match the needs, and will be different for each child and family.
As professionals, we can support parents to make decisions by encouraging them to ask: “is this the best next step for my child and family?” This approach helps prevent the over-servicing that can happen when families are directed straight to the highest level of support.
What should happen next?
The new Thriving Kids program represents a genuine opportunity to transform how Australia supports children with mild to moderate developmental delays, including many autistic children.
Done well, it could become the stepped-care model of support that families desperately need. Get it wrong, and it becomes another well-intentioned policy that fails the children it’s meant to help.
Stepped-care models require deliberate design, sustained investment and careful attention to implementation details.
The key to getting this right lies in genuine co-design with the people who matter most: children and families themselves. They understand what works and what doesn’t, and where the gaps are.
David Trembath, Head of Autism Research and Senior Principal Research Fellow, The Kids Research Institute Australia; Andrew Whitehouse, Deputy Director, the Kids Research Institute Australia, The University of Western Australia, and Kandice Varcin, Senior Research Fellow in autism research, The Kids Research Institute Australia
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Swedish Death Cleaning Made Easy for Americans – by Greta Gunnarsson
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In Sweden, there is famously the tradition of doing much of one’s own house-clearing in advance, rather than leaving it to whoever will administrate your estate after your death.
It’s easy to think “well, I don’t know what they’ll want, so I’ll just leave everything for them to sort out”. However, the truth is—as you’ll doubtlessly know if you’ve previously been the one responsible for administrating someone else’s estate after their death—it can be quite overwhelming.
Reviewer’s example: when my mother died, I was the only person left to deal with it. I found myself so up to my ears in death-bureaucracy and legal requirements, that when it came to the physical stuff in her house… It was so overwhelming, I took one thing (a stuffed toy that had been mine as a child) and just abandoned everything else for the housing trust to dispose of.
You probably don’t want that to be your legacy. So, this book guides us through deciding for ourselves how we want to be remembered, curating what will be left behind, prioritizing memories we want to last when we are gone, and honestly, eliminating the things we don’t.
The book is, thus, half Marie Kondo and half a very specific kind of therapy.
Of course, there’s lots we’ll keep around just because we want/need it while we’re alive, and that’s fine. We don’t have to die with an empty closet, after all. But, there’s lots we can, upon examination, get rid of now, meaning that when our kids or whoever it may be go through our things, they’re not put in a position of being unable to see the wood for the trees.
Gunnarson talks us through the practicalities and the sentimentalities, the things we might not think of, and the things we should probably tell somebody about. And, for that matter, the things that might be better left unsaid!
Bottom line: if you care at all about your legacy, then preparing in this way is important, and this book can help make it all a lot easier by walking us through the process.
Click here to check out Swedish Death Cleaning Made Easy for Americans, and curate your own legacy!
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Dates vs Figs – Which is Healthier?
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Our Verdict
When comparing dates to figs, we picked the dates.
Why?
Dates are higher in sugar, but also have a lower glycemic index than figs, which makes the sugar content much healthier. On the flipside, figs do have around 3x more fiber.
So far, so balanced.
When it comes to micronutrients though, dates take the prize much more clearly.
Dates have slightly more of most vitamins, and a lot more of most minerals.
In particular, dates are several times higher in copper, iron, magnesium, manganese, phosphorus, selenium, and zinc.
As for other phytochemical benefits going on:
- both are good against diabetes for reasons beyond the macros
- both have anti-inflammatory properties
- dates have anticancer properties
- dates have kidney-protecting properties
So in this last case, another win for dates.
Both are still great though, so do enjoy both!
Want to learn more?
You might like to read:
Which Sugars Are Healthier, And Which Are Just The Same?
Take care!
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