
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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Measles, Memory, & Mouths
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Three important items from this week’s health news:
It’s not about obesity
This news is based on a rodent study, so we don’t know for sure if it’s applicable to humans yet, but there’s no reason to expect that it won’t be.
The crux of the matter is that while it’s long been assumed that when it comes to diet and cognitive decline, obesity is the main driver of problems, it turns out that rats fed a high fat diet—for three days or three months—did much worse in memory tests.
This was observed in older rats, but not in younger ones—the researchers hypothesized that the younger rats benefited from their ability to activate compensatory anti-inflammatory responses, which the older rats could not.
Notably, the three-day window of high-fat diet wasn’t sufficient to cause any metabolic problems or obesity yet, but markers of neuroinflammation skyrocketed immediately, and memory test scores declined at the same rate:
Read in full: High-fat diet could cause memory problems in older adults after just a few days
Related: Can Saturated Fats Be Healthy?
Vax, Lies, & Mortality Rates
Measles is making a comeback in the US.
100 cases were reported in Gaines county, TX, recently, with 1 death there so far (an unvaccinated child). And of course, it’s spreading; in the neighboring Lea county, NM, they now have an outbreak of 30 confirmed cases, and 1 death there so far (an unvaccinated adult).
This comes with the rise of the anti-vax movement which comes with a lot of misleading rhetoric (and some things that are simply factually incorrect), and an increase in “measles parties” whereby children are deliberately exposed to measles in order to “get it out of the way” and confer later immunity. That technically does work if everyone survives, but the downside is your child may die:
Read in full: New Mexico reports 30 measles cases a day after second US death in decade
Related: 4 Ways Vaccine Skeptics Mislead You on Measles and More
What your gums say about your hormones
Times of hormonal change (so, including menopause) can show in one’s gums,
❝Recent research shows that 84% of women over 50 did not know that menopause could affect their oral health; 70% of menopausal women reported at least one new oral health symptom (like dry mouth or sensitive gums), yet only 2% had discussed these issues with their dentist.❞
Because gum disease can progress painlessly for a long while, it’s very important to stay on top of any changes, and look for the cause (enlisting the help of your doctor and/or dentist), lest you find yourself very far into periodontal disease when it could have been stopped and reversed much more easily before getting that bad.
Different life stages’ hormonal changes have different effects; the article we’ll link below also list puberty, menstrual variations, and pregnancy, but for brevity we’ll just quote what they say about menopause:
❝Menopause: the hormonal changes of menopause—primarily the drop in estrogen—can lead to oral health issues. Many menopausal women experience dry mouth, which increases the risk of cavities and gum disease, since saliva helps protect teeth. Gums may also recede or become more sensitive, and some women feel burning sensations in the mouth or changes in taste.❞
As for the rest…
Read in full: Gum health: A key indicator of women’s overall well-being
Related: How To Regrow Receding Gums
Take care!
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The Stress-Proof Brain – by Dr. Melanie Greenberg
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The premise of the book is as stated in the subtitle: using mindfulness and neuroplasticity to manage our stress response.
As such, it’s divided into three parts:
- Understanding your stress (and different types of stressors)
- Calming your amygdalae (thus, dealing with your stress response while the stressor is stressing you)
- Moving forward with your prefrontal cortex (and thus, gradually improving automatic stress responses over time, as we learn new, better responses to do automatically)
The content ranges from the neurophysiological to “therapist’s couch” stuff; Dr. Greenberg having her PhD in psychology has prepared her to write both of those different-but-touching fields with equal competence. In-line citations are given throughout, for those who want to look up studies.
The style is direct and informative, with little to no attention given to making it an entertaining read. As a result, it’s information dense (which is good), and/but not necessarily a “couldn’t put it down” page-turner.
Bottom line: if you’d like to improve your ability to deal with stress, this book is as good as any.
Click here to check out The Stress-Proof Brain, and stress-proof yours!
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Iron Deficiency Signs Your Skin, Hair & Nails Are Trying To Warn You About
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Dr. Andrea Suarez shows us what to watch out for:
When you need to be a little more ironic
Iron’s pretty important; it’s critical for oxygen delivery, energy production, and brain function, and low iron can cause fatigue, brain fog, poor concentration, exercise intolerance, and symptoms long before anemia appears.
What to watch out for: as well as the aforementioned symptoms (fatigue etc, which let’s face it, could be many things), tell-tale signs include diffuse hair shedding (telogen effluvium), pale or dull skin, dryness, itch without a rash, spoon-shaped or brittle nails, a smooth pale tongue, cracks at the corners of your mouth, ice cravings (pagophagia), and restless legs.
There are ways of testing to be sure. While ferritin is the key blood test for iron stores, with ferritin below 30ng/mL often suggesting deficiency, there are other tests too, for example transferrin saturation helps assess available iron, and/but normal hemoglobin doesn’t rule out iron deficiency before anemia itself develops.
The risk is increased for: anyone who’s menstruating or pregnant, people with heavy blood loss, athletes, those with gastrointestinal disorders or poor absorption, chronic proton pump inhibitor users, and GLP-1 users, as well as anyone with chronic illness(es), especially in the case of inflammatory illness(es).
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
Avoiding Anemia (More Than Just “Get More Iron”)
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Xylitol vs Erythritol – Which is Healthier?
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Our Verdict
When comparing xylitol to erythritol, we picked the xylitol.
Why?
They’re both sugar alcohols, which so far as the body is concerned are neither sugars nor alcohols in the way those words are commonly understood; it’s just a chemical term. The sugars aren’t processed as such by the body and are passed as dietary fiber, and nor is there any intoxicating effect as one might expect from an alcohol.
In terms of macronutrients, while technically they both have carbs, for all functional purposes they don’t and just have a little fiber.
In terms of micronutrients, they don’t have any.
The one thing that sets them apart is their respective safety profiles. Xylitol is prothrombotic and associated with major adverse cardiac events (CI=95, adjusted hazard ratio=1.57, range=1.12-2.21), while erythritol is also prothrombotic and more strongly associated with major adverse cardiac events (CI=95, adjusted hazard ratio=2.21, range=1.20-4.07).
So, xylitol is bad and erythritol is worse, which means the relatively “healthier” is xylitol. We don’t recommend either, though.
Studies for both:
- Xylitol is prothrombotic and associated with cardiovascular risk
- The artificial sweetener erythritol and cardiovascular event risk
Links for the specific products we compared, in case our assessment hasn’t put you off them:
Want to learn more?
You might like to read:
- The WHO’s New View On Sugar-Free Sweeteners ← the WHO’s advice is “don’t”
- Stevia vs Acesulfame Potassium – Which is Healthier? ← stevia’s pretty much the healthiest artificial sweetener around, though, if you’re going to use one
- The Fascinating Truth About Aspartame, Cancer, & Neurotoxicity ← under the cold light of science, aspartame isn’t actually as bad as it was painted a few decades ago, mostly by a viral hoax letter. Per the WHO’s advice, it’s still good to avoid sweeteners in general, however.
Take care!
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Physio at 3 months old – or even earlier – can really help babies with cerebral palsy
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Physiotherapy isn’t just for adults recovering from injuries. Physiotherapists can help babies and children, too – including babies with, or at high risk of, cerebral palsy.
Research has shown physiotherapy improves their physical and cognitive outcomes.
freestocks.org/Pexels Cerebral palsy is complex
Cerebral palsy is a lifelong neurodevelopmental condition. It can affect the way you move and function.
It is caused by injury or a difference in development of the fetal or infant brain.
Each person with cerebral palsy experiences it in their own unique way.
This includes:
- the parts of their body affected
- how their body moves (for example, whether they have stiffness, involuntary movements or trouble with coordination)
- and how their motor impairments, or other issues, affect the way they move around, communicate and play.
The causes of cerebral palsy can be complex. It’s often due to a range of factors, including genetic and birth-related issues.
Early detection can mean early intervention
Until recently, many medical professionals adopted a “wait-and-see” approach.
However, we now have evidence-based tools to help identify babies most at risk of cerebral palsy – even those as young as three months.
After five months, if a baby shows movement difficulties (for example, using one side of their body more than the other or not being able to sit independently after nine months), an MRI and other tests can help your doctor understand more.
Early detection of cerebral palsy provides an opportunity for early intervention.
Some researchers talk about the seven “e-words” of physiotherapy intervention for babies with celebral palsy: earlier, engagement, exploration, enriched environments, experiences, everyday and exercise.
Even very young babies can be good candidates for physio. Photo by Kelly Sikkema on Unsplash Earlier intervention
Where intervention previously often started only around 19 months, now intervention can begin much earlier.
Some babies start physiotherapy as young as three months old once identified as being “high risk” for a diagnosis of cerebral palsy. Premature babies may begin physiotherapy while still in hospital.
Unfortunately, however, not all families have easy access to early intervention treatments. Much depends on where you live.
NDIS support is technically available but it can often take families months to be accepted for funding.
Engagement is key
Engagement refers to when babies deliberately participate in an activity or interact with others. This might be as simple as encouraging infants to look at and focus on a toy the baby finds interesting, or to move their body towards their caregiver’s face.
Research shows when infants are engaged in play, it helps make connections about how to move their body.
Physiotherapists can help parents learn how to engage with and play with their babies, even when babies are very young.
Exploration builds moving, playing and thinking skills
Exploration is how babies learn about and interact with the world.
Physiotherapists can help infants to explore movement, whether this is supporting them to reach for a toy or crawl down a hallway.
Babies and children with cerebral palsy can find it harder than their peers to explore their environments. Research has shown supporting infants and young children to explore their environment, including with mini power wheelchairs, can improve their long-term mobility, social skills and independence.
Enriched environments help challenge babies
Infants love to interact with spaces that are not too difficult to navigate, but also not too easy.
Physiotherapists and families can come up with ideas together about how to modify the environment in the home to help a baby with cerebral palsy successfully play and explore.
This could, for instance, include adjusting the height of toys on a baby play gym to challenge babies to successfully reach and grasp toys above them.
Experiences help babies learn to play, move and communicate
Every infant learns in their own way from doing, seeing, and feeling. These experiences shape the neural pathways in our brains throughout our life, but particularly in the first few years. Our brains’ ability to adapt to experiences is called neuroplasticity.
Physiotherapists can help families harness this neuroplasticity by identifying meaningful experiences that help their baby learn to move, play and explore.
Babies with cerebral palsy benefit from a combination of repeating motivating experiences (such as repeatedly rolling for a toy of interest) and practising new skills in a variety of environments (such as rolling on different surfaces or towards a variety of toys).
Everyday intervention
Physiotherapists work with families to find ways to support their infant’s development in everyday life. This will look different for every family.
Some prefer more structured ideas for activities; they might want to know how many times and how long they could help their baby sit using specific handling techniques.
Others prefer ideas on how to integrate therapy ideas into their everyday life by, for instance, picking their baby up via their side to help develop their head control.
Exercise – for all ages
Exercise helps with everything from heart and gastrointestinal health to bone health.
Infants with movement difficulties are at risk of more sedentary time. This increases the risk of cardiovascular disease and obesity. The Australian government recommends at least three hours of physical activity per day (including no more than one hour at a time of inactivity or restraint) for children aged between zero and five.
However, it can be really difficult for young children with cerebral palsy to meet these recommendations.
Physiotherapy can help. This might include:
- helping a baby play in physically challenging positions (such as tummy time) for longer periods each time
- supervised rough and tumble play with siblings
- encouraging babies to explore different and more challenging environments.
If you have concerns about your baby’s movement, talk to your GP or child health nurse.
Chelsea Mobbs, Lecturer in Physiotherapy, University of Southern Queensland
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Cabbage vs Green Beans – Which is Healthier?
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Our Verdict
When comparing cabbage to green beans, we picked the green beans.
Why?
In terms of macros, there’s really no meaningful difference between them; despite having “beans” in the name of green beans, they still have only about the same protein, as well as similar fiber and carbs, for a tie in this first category.
In the category of vitamins, cabbage has more of vitamins B5, B6, B9, C, and K, while green beans have more of vitamins A, B1, B2, B3, and E, for a 5:5 tie in this round.
Looking at minerals, cabbage is not higher in any minerals, while green beans have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, sweeping this round easily.
Adding up the sections makes for an overall win for green beans on the strength of the minerals, but by all means enjoy either or both, as diversity is best!
Want to learn more?
You might like:
Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
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