Top 5 Foods Seniors Should Eat To Sleep Better Tonight (And 5 To Avoid)
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Dr. Michael Breus, a sleep specialist, advises:
A prescription for rest
Dr. Breus’s top 5 foods to eat for a good night’s sleep are:
1) Chia seeds: high in fiber, protein, omega-3s, calcium, magnesium, phosphorus, and tryptophan, they help raise melatonin levels for better sleep. The high fiber content also reduces late-night snacking, and in any case, it’s recommended to eat them 2–3 hours before bed. As for how, they can be added to smoothies, baked goods, salads, or made into chia seed pudding.
2) Nuts (especially pistachios & almonds): both of these nuts are rich in B vitamins and melatonin, so take your pick! He does recommend, however, no more than ¼ cup about 1.5 hours before bed. Either can be eaten as-is or with an unsweetened Greek yogurt.
3) Bananas (especially banana tea): contain magnesium, especially in the peel. Boil an organic banana (with peel) in water and drink the water, which provides magnesium and helps improve sleep. It’s recommended to drink it about an hour before bed.
10almonds tip: he doesn’t mention this, but if you prefer, you can also simply eat it—banana peel is perfectly edible, and is not tough when cooked. If you’ve ever had plantains, you’ll know how they are, and bananas (and their peel) are much softer than plantains. Boiling is fine, or alternatively you can wrap them in foil and bake them. The traditional way is to cook them in the leaves, but chances are you live somewhere that doesn’t grow bananas locally and so they didn’t come with leaves, so foil is fine.
4) Tart cherries: are rich in melatonin, antioxidants, and other anti-inflammatory compounds, which all help with falling asleep faster and reducing night awakenings. Can be consumed as juice, dried fruit, or tart cherry extract capsules. Suggested intake: once in the morning and once an hour before bed.
5) Kiwis: are high in serotonin, which aids melatonin production and sleep. This also helps regulate cortisol levels (lower cortisol promotes sleep). He recommends eating kiwi fruit about 2 hours before bed.
Also, in the category of foods (or rather: food types) to avoid before bed…
- High quantities of red meat: can disrupt sleep-related amino acid balance.
- Acidic foods: can cause acid reflux.
- High sugar foods: can slow melatonin production when consumed in the evening.
- Caffeine-rich foods & drinks: includes chocolate and coffee; avoid in the evening.
- Large meals before bed: digestion is less efficient when lying down, causing sleep disruption.
For more on all of these, enjoy:
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Want to learn more?
You might also like to read:
Calculate (And Enjoy) The Perfect Night’s Sleep ← Our “Expert Insights” main feature on Dr. Breus
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Wildfires ignite infection risks, by weakening the body’s immune defences and spreading bugs in smoke
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Over the past several days, the world has watched on in shock as wildfires have devastated large parts of Los Angeles.
Beyond the obvious destruction – to landscapes, homes, businesses and more – fires at this scale have far-reaching effects on communities. A number of these concern human health.
We know fire can harm directly, causing injuries and death. Tragically, the death toll in LA is now at least 24.
But wildfires, or bushfires, can also have indirect consequences for human health. In particular, they can promote the incidence and spread of a range of infections.
Effects on the immune system
Most people appreciate that fires can cause burns and smoke inhalation, both of which can be life-threatening in their own right.
What’s perhaps less well known is that both burns and smoke inhalation can cause acute and chronic changes in the immune system. This can leave those affected vulnerable to infections at the time of the injury, and for years to come.
Burns induce profound changes in the immune system. Some parts go into overdrive, becoming too reactive and leading to hyper-inflammation. In the immediate aftermath of serious burns, this can contribute to sepsis and organ failure.
Other parts of the immune system appear to be suppressed. Our ability to recognise and fight off bugs can be compromised after sustaining burns. Research shows people who have experienced serious burns have an increased risk of influenza, pneumonia and other types of respiratory infections for at least the first five years after injury compared to people who haven’t experienced burns.
Wildfire smoke is a complex mixture containing particulate matter, volatile organic compounds, ozone, toxic gases, and microbes. When people inhale smoke during wildfires, each of these elements can play a role in increasing inflammation in the airways, which can lead to increased susceptibility to respiratory infections and asthma.
Research published after Australia’s Black Summer of 2019–20 found a higher risk of COVID infections in areas of New South Wales where bushfires had occurred weeks earlier.
We need more research to understand the magnitude of these increased risks, how long they persist after exposure, and the mechanisms. But these effects are thought to be due to sustained changes to the immune response.
Microbes travel in smoky air
Another opportunity for infection arises from the fire-induced movement of microbes from niches they usually occupy in soils and plants in natural areas, into densely populated urban areas.
Recent evidence from forest fires in Utah shows microbes, such as bacteria and fungal spores, can be transported in smoke. These microbes are associated with particles from the source, such as burned vegetation and soil.
There are thousands of different species of microbes in smoke, many of which are not common in background, non-smoky air.
Only a small number of studies on this have been published so far, but researchers have shown the majority of microbes in smoke are still alive and remain alive in smoke long enough to colonise the places where they eventually land.
How far specific microbes can be transported remains an open question, but fungi associated with smoke particles have been detected hundreds of miles downwind from wildfires, even weeks after the fire.
So does this cause human infections?
A subset of these airborne microbes are known to cause infections in humans.
Scientists are probing records of human fungal infections in relation to wildfire smoke exposure. In particular, they’re looking at soil-borne infectious agents such as the fungi Coccidioides immitis and Coccidioides posadasii which thrive in dry soils that can be picked up in dust and smoke plumes.
These fungi cause valley fever, a lung infection with symptoms that can resemble the flu, across arid western parts of the United States.
A study of wildland firefighters in California showed high rates of valley fever infections, which spurred occupational health warnings including recommended use of respirators when in endemic regions.
A California-based study of the wider population showed a 20% increase in hospital admissions for valley fever following any amount of exposure to wildfire smoke.
However, another found only limited evidence of excess cases after smoke exposure in wildfire-adjacent populations in California’s San Joaquin Valley.
These contrasting results show more research is needed to evaluate the infectious potential of wildfire smoke from this and other fungal and bacterial causes.
Staying safe
Much remains to be learned about the links between wildfires and infections, and the multiple pathways by which wildfires can increase the risk of certain infections.
There’s also a risk people gathering together after a disaster like this, such as in potentially overcrowded shelters, can increase the transmission of infections. We’ve seen this happen after previous natural disasters.
Despite the gaps in our knowledge, public health responses to wildfires should encompass infection prevention (such as through the provision of effective masks) and surveillance to enable early detection and effective management of any outbreaks.
Christine Carson, Senior Research Fellow, School of Medicine, The University of Western Australia and Leda Kobziar, Professor of Wildland Fire Science, University of Idaho
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Superfood Energy Balls
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They are healthy, they are tasty, they are convenient! Make some of these and when you need an energizing treat at silly o’clock when you don’t have time to prepare something, here they are, full of antioxidants, vitamins and minerals, good for blood sugars too, and ready to go:
You will need
- 1 cup pitted dates
- 1 cup raw mixed nuts
- ¼ cup goji berries
- 1 tbsp cocoa powder
- 1 tsp chili flakes
Naturally, you can adjust the spice level if you like! But this is a good starter recipe.
Method
(we suggest you read everything at least once before doing anything)
1) Blend all the ingredients in a good processor to make a dough
2) Roll the dough into 1″ balls; you should have enough dough for about 16 balls. If you want them to be pretty, you can roll them in some spare dry ingredients (e.g. chopped nuts, goji berries, chili flakes, seeds of some kind, whatever you have in your kitchen that fits the bill).
3) Refrigerate for at least 1–2 hours, and serve! They can also be kept in the fridge for at least a good while—couldn’t tell you how long for sure though, because honestly, they’ve never stayed that long in the fridge without being eaten.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Dates vs Figs – Which is Healthier?
- Why You Should Diversify Your Nuts!
- Goji Berries: Which Benefits Do They Really Have?
- The Sugary Food That Lowers Blood Sugars
- Enjoy Bitter Foods For Your Heart & Brain
- Capsaicin’s Hot Benefits
Take care!
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Redcurrants vs Cranberries – Which is Healthier?
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Our Verdict
When comparing redcurrants to cranberries, we picked the redcurrants.
Why?
First know: here we’re comparing raw redcurrants to raw cranberries, with no additives in either case. If you buy jelly made from either, or if you buy dried fruits but the ingredients list has a lot of added sugar and often some vegetable oil, then that’s going to be very different. But for now… Let’s look at just the fruits:
In terms of macros, redcurrants are higher in carbs, but also higher in fiber, and have the lower glycemic index as cranberries have nearly 2x the GI.
When it comes to vitamins, redcurrants have more of vitamins B1, B2, B6, B9, C, K, and choline, while cranberries have more of vitamins A, B5, and E. In other words, a clear win for redcurrants.
In the category of minerals, redcurrants sweep even more convincingly with a lot more calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc. On the other hand, cranberries boast a little more manganese; they also have about 2x the sodium.
Both berries have generous amounts of assorted phytochemicals (flavonoids and others), and/but nothing to set one ahead of the other.
As per any berries that aren’t poisonous, both of these are fine choices for most people most of the time, but redcurrants win with room to spare in most categories.
Want to learn more?
You might like to read:
Health Benefits Of Cranberries (But: You’d Better Watch Out)
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From Strength to Strength – by Dr. Arthur Brooks
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For most professions, there are ways in which performance can be measured, and the average professional peak varies by profession, but averages are usually somewhere in the 30–45 range, with a pressure to peak between 25–35.
With a peak by age 45 or perhaps 50 at the latest (aside from some statistical outliers, of course), what then to expect at age 50+? Not long after that, there’s a reason for mandatory retirement ages in some professions.
Dr. Brooks examines the case for accepting that rather than fighting it, and/but making our weaknesses into our strengths as we go. If our fluid intelligence slows, our accumulated crystal intelligence (some might call it “wisdom“) can make up for it, for example.
But he also champions the idea of looking outside of ourselves; of the importance of growing and fostering connections; giving to those around us and receiving support in turn; not transactionally, but just as a matter of mutualism of the kind found in many other species besides our own. Indeed, Dr. Brooks gives the example of a grove of aspen trees (hence the cover art of this book) that do exactly that.
The style is very accessible in terms of language but with frequent scientific references, so very much a “best of both worlds” in terms of readability and information-density.
Bottom line: if ever you’ve wondered at what age you might outlive your usefulness, this book will do as the subtitle suggests, and help you carve out your new place.
Click here to check out From Strength To Strength, and find yours!
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The Telomere Effect – by Dr. Elizabeth Blackburn and Dr. Elissa Epel
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Telomeres can be pretty mystifying to the person with a lay interest in longevity. Beyond “they’re the little caps that sit on the end of your DNA, and longer is better, and when they get short, damage occurs, and aging”, how do they fit into the big picture?
Dr. Elizabeth Blackburn and Dr. Elissa Epel excel at explaining the marvelous world of telomeres…
- how they work
- what affects them
- and how and why
…and the extent to which changes are or aren’t reversible.
For some of us, the ship has sailed on avoiding a lot of early-life damage to our telomeres, and now we have a damage-mitigation task ahead. That’s where the authors get practical.
Indeed, the whole third part of the book is titled “Help Your Body Protect Its Cells“, and indeed covers not just “from now on” protection, but undoing some of the damage already done (yes, telomeres can be lengthened—it gets harder as we get older, but absolutely can be done).
In short: if you’d like to avoid further damage to your telomeres where possible, and reverse some of the damage done already, this book will set you on the right track.
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How we diagnose and define obesity is set to change – here’s why, and what it means for treatment
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Obesity is linked to many common diseases, such as type 2 diabetes, heart disease, fatty liver disease and knee osteoarthritis.
Obesity is currently defined using a person’s body mass index, or BMI. This is calculated as weight (in kilograms) divided by the square of height (in metres). In people of European descent, the BMI for obesity is 30 kg/m² and over.
But the risk to health and wellbeing is not determined by weight – and therefore BMI – alone. We’ve been part of a global collaboration that has spent the past two years discussing how this should change. Today we publish how we think obesity should be defined and why.
As we outline in The Lancet, having a larger body shouldn’t mean you’re diagnosed with “clinical obesity”. Such a diagnosis should depend on the level and location of body fat – and whether there are associated health problems.
World Obesity Federation What’s wrong with BMI?
The risk of ill health depends on the relative percentage of fat, bone and muscle making up a person’s body weight, as well as where the fat is distributed.
Athletes with a relatively high muscle mass, for example, may have a higher BMI. Even when that athlete has a BMI over 30 kg/m², their higher weight is due to excess muscle rather than excess fatty tissue.
Some athletes have a BMI in the obesity category. Tima Miroshnichenko/Pexels People who carry their excess fatty tissue around their waist are at greatest risk of the health problems associated with obesity.
Fat stored deep in the abdomen and around the internal organs can release damaging molecules into the blood. These can then cause problems in other parts of the body.
But BMI alone does not tell us whether a person has health problems related to excess body fat. People with excess body fat don’t always have a BMI over 30, meaning they are not investigated for health problems associated with excess body fat. This might occur in a very tall person or in someone who tends to store body fat in the abdomen but who is of a “healthy” weight.
On the other hand, others who aren’t athletes but have excess fat may have a high BMI but no associated health problems.
BMI is therefore an imperfect tool to help us diagnose obesity.
What is the new definition?
The goal of the Lancet Diabetes & Endocrinology Commission on the Definition and Diagnosis of Clinical Obesity was to develop an approach to this definition and diagnosis. The commission, established in 2022 and led from King’s College London, has brought together 56 experts on aspects of obesity, including people with lived experience.
The commission’s definition and new diagnostic criteria shifts the focus from BMI alone. It incorporates other measurements, such as waist circumference, to confirm an excess or unhealthy distribution of body fat.
We define two categories of obesity based on objective signs and symptoms of poor health due to excess body fat.
1. Clinical obesity
A person with clinical obesity has signs and symptoms of ongoing organ dysfunction and/or difficulty with day-to-day activities of daily living (such as bathing, going to the toilet or dressing).
There are 18 diagnostic criteria for clinical obesity in adults and 13 in children and adolescents. These include:
- breathlessness caused by the effect of obesity on the lungs
- obesity-induced heart failure
- raised blood pressure
- fatty liver disease
- abnormalities in bones and joints that limit movement in children.
2. Pre-clinical obesity
A person with pre-clinical obesity has high levels of body fat that are not causing any illness.
People with pre-clinical obesity do not have any evidence of reduced tissue or organ function due to obesity and can complete day-to-day activities unhindered.
However, people with pre-clinical obesity are generally at higher risk of developing diseases such as heart disease, some cancers and type 2 diabetes.
What does this mean for obesity treatment?
Clinical obesity is a disease requiring access to effective health care.
For those with clinical obesity, the focus of health care should be on improving the health problems caused by obesity. People should be offered evidence-based treatment options after discussion with their health-care practitioner.
Treatment will include management of obesity-associated complications and may include specific obesity treatment aiming at decreasing fat mass, such as:
- support for behaviour change around diet, physical activity, sleep and screen use
- obesity-management medications to reduce appetite, lower weight and improve health outcomes such as blood glucose (sugar) and blood pressure
- metabolic bariatric surgery to treat obesity or reduce weight-related health complications.
Treatment for clinical obesity may include support for behaviour change. Shutterstock/shurkin_son Should pre-clinical obesity be treated?
For those with pre-clinical obesity, health care should be about risk-reduction and prevention of health problems related to obesity.
This may require health counselling, including support for health behaviour change, and monitoring over time.
Depending on the person’s individual risk – such as a family history of disease, level of body fat and changes over time – they may opt for one of the obesity treatments above.
Distinguishing people who don’t have illness from those who already have ongoing illness will enable personalised approaches to obesity prevention, management and treatment with more appropriate and cost-effective allocation of resources.
What happens next?
These new criteria for the diagnosis of clinical obesity will need to be adopted into national and international clinical practice guidelines and a range of obesity strategies.
Once adopted, training health professionals and health service managers, and educating the general public, will be vital.
Reframing the narrative of obesity may help eradicate misconceptions that contribute to stigma, including making false assumptions about the health status of people in larger bodies. A better understanding of the biology and health effects of obesity should also mean people in larger bodies are not blamed for their condition.
People with obesity or who have larger bodies should expect personalised, evidence-based assessments and advice, free of stigma and blame.
Louise Baur, Professor, Discipline of Child and Adolescent Health, University of Sydney; John B. Dixon, Adjunct Professor, Iverson Health Innovation Research Institute, Swinburne University of Technology; Priya Sumithran, Head of the Obesity and Metabolic Medicine Group in the Department of Surgery, School of Translational Medicine, Monash University, and Wendy A. Brown, Professor and Chair, Monash University Department of Surgery, School of Translational Medicine, Alfred Health, Monash University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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