What Size Breakfast Is Best, By Science?
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“Breakfast is the most important meal of the day”, the popular wisdom goes. But, what should it consist of, and how much should we be eating for breakfast?
It has been previously established that it is good if breakfast is the largest meal of the day:
…with meals getting progressively smaller thereafter.
Of course, very many people do the inverse: small (or skipped) breakfast, moderate lunch, larger dinner. This, however, is probably more a result of when eating fits around the modern industrialized workday (and thus gets normalized), rather than actual health considerations.
So, what’s the latest science?
A plucky band of researchers led by Dr. Karla-Alejandra Pérez-Vega investigated the importance of breakfast in the context of heart health. This research was done as part of a larger study into the effects of the Mediterranean Diet on cardiovascular health, so if anyone wants a quick recap before we carry on, then:
The Mediterranean Diet: What Is It Good For? ← the answer, by the way, is “pretty much everything”
…and there are also different versions that each use the Mediterranean Diet as the core, while focussing extra on a different area of health, including one to make it extra heart-healthy:
Four Ways To Upgrade The Mediterranean ← most anti-inflammatory / gut-healthiest / heart-healthiest / brain-healthiest
What they found
In their sample population (n=383) of Spanish adults aged 55–75 with pre-diagnosed metabolic syndrome who, as part of the intervention of this 36-month interventional study, had now for the past 36 months been on a Mediterranean diet but without specific guidance on portion sizes:
- Participants with insufficient breakfast energy intake had the highest adiposity (which is a measure of body fat expressed as a percentage of total mass)
- Participants with low or high (but not moderate) breakfast energy intake had the larger BMI and waist circumference over time
- Participants with low or high (but not moderate) breakfast energy intake had higher triglyceride and lower HDL (good) cholesterol levels
- Participants who consumed 20–30% of their daily calories at breakfast enjoyed the greatest improvements in lipid profiles, with lower triglycerides and higher HDL (good) cholesterol levels
- Participants with lower breakfast quality (lower adherence to Mediterranean Diet) had higher blood pressure levels
- Participants with lower breakfast quality (lower adherence to Mediterranean Diet) had higher blood sugar levels
- Participants with lower breakfast quality (lower adherence to Mediterranean Diet) had lower estimated glomerular filtration rate (which is an indicator of kidney function)
- Participants with higher breakfast quality (higher adherence to Mediterranean Diet) had lower waist circumference, higher HDL cholesterol, and better kidney function
You can see the paper itself here in the Journal of Nutrition, Health, and Aging:
What this means
According to this research, the heart-healthiest breakfast is:
- not skipped
- Mediterranean Diet adherent
- within the range of of 20–30% of the total calories for the day
Want to make it even better?
Consider:
Before You Eat Breakfast: 3 Surprising Facts About Intermittent Fasting
Enjoy!
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Burned Out By Tuesday?
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Avoiding Burnout, The Active Way
This is Dr. Claudine Holt. She’s double board-certified, in Occupational & Environmental Medicine, and Lifestyle Medicine.
In short: preventative medicine in all parts of our life.
Hopefully, you are reading this bright-eyed and bushy-tailed and ready to take on another exciting day in this wonderful, beautiful world!
On the other hand, it’s possible that you’re reading this semi-focussed, looking for a crumb of dopamine as much as you are looking for information.
If you’ve ever had the “What a week!” / “It’s only Tuesday” moment, this one’s for you.
What does Dr. Holt want us to know?
You can recover from burnout without guilt
Sometimes, we overreach ourselves. Sometimes, life overreaches us! Sometimes it’s not that we overcommitted—it’s just that we were taking each day as it comes, but sometimes several days gang up on us at once.
Sometimes, even, we can feel exhausted when it seems like we haven’t done anything.
Note: if you feel exhausted and it seems like you haven’t done anything, then be aware: you are exhausted for a reason!
What that reason might be may vary, but contrary to popular belief, energy does not just vanish. It went somewhere.
This goes double if you have any chronic illness(es), even if you’re not aware of having had a flare-up, chances are you were just exceptionally busy (on a cellular level).
And it’s easy to think that “mere” cellular activity shouldn’t be exhausting, but that is 100% of where our energy transactions happen—whether or not we are consciously aware of them!
See also: Eat To Beat Chronic Fatigue ← yes, this also covers when you are too exhausted to shop and cook like a TV chef
Dr. Holt specializes in working with burned out medical professionals (and also specifically specializes in working with women), but there are lessons for everyone in her advice. For example:
Fiction: ”Medicine is my calling–it’s who I am.”
Fact: You are more than medicine! Remember that your career is just one aspect of your life. Don’t forget to create your big-picture vision and tend the garden of the other areas of your life too.
Read more: Dr. Claudine Holt | Burnout: Fact vs Fiction
This same thing can go for whatever part of your identity frequently follows “I’m a…”, and is somewhere that you put a lot of your energy; it could equally be a non-professional job like “homemaker”, or a relational status like “husband”, or a cultural identifier like “Christian”, or a hobby like “gardener” (assuming that is not also your profession, in which case, same item, different category).
Indeed, a lot of women especially get hit by “the triple burden” of professional work, housework, and childcare. And it’s not even necessarily that we resent any of those things or feel like they’re a burden; we (hopefully) love our professions, homes, children. But, here’s the thing:
No amount of love will add extra hours to the day.
So what does she recommend doing about it, when sometimes we’re juggling things that can’t be dropped?
Start simple, but start!
Dr. Holt recommends to start with a smile (yes even if, and sometimes especially when, the circumstances do not feel like they merit it), and deploy some CBT tools:
Two Hacks to Quickly Rise Above Burnout (Or Any Circumstance)
We’ve expanded on this topic here:
With a more level head on, it becomes easier to take on the next step, which creating healthy boundaries—and that doesn’t just mean with other people!
It also means slaying our own perfectionism and imposter syndrome—both things that will have us chasing our tails 36 hours per day if we let them.
See also:
- Perfectionism, And How To Make Yours Work For You
- Imposter Syndrome (And Why Almost Everyone Has It)
❝Burnout is the culture of our times. A culture that expects us to do more and think our way out of everything. A culture that asks for more than the body can bear. Unfortunately, even though the situation might not be of our creation, burnout culture is our inheritance.
An inheritance we can either perpetuate—or change—depending on what we embody.❞
Source: The Embodied MD on Burnout with Dr Claudine Holt
That “embodiment” is partly our choices and actions that we bring and own just as we bring and own our body—and it’s partly our relationship with our body itself, and learning to love it, and work with it to achieve wonderful things, instead of just getting through the day.
Which yes, does also mean making space for good diet, exercise, sleep and so forth, per:
These Top Five Things Make The Biggest Difference To Health
Want to know more?
You might like to check out Dr. Holt’s website:
The Embodied M.D. | Burnout Coach
…where she also offers resources such as a blog and a podcast.
Enjoy!
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A Peek Behind The 10almonds Curtain
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At 10almonds we give a lot of health information, so you may wonder: how much do we (the 10almonds team) put into practice? Is it even possible to do all these things? Do we have an 80:20 rule going on?
So, here’s what someone who thinks, reads, and writes about health all day, does for her health—and how it ties in with what you read here at 10almonds.
Hi, it’s me, a member of the 10almonds team and regular writer here, and I’m going to do the rest of this article in the first-person, since it’s using me as an example!
(PS: yes, the thumbnail is a digital impression of my appearance, though I would correct it that my hair is much longer, and my eyes are more gray; I must admit though it captured my smile, not to mention my collarbones-that-you-could-sit-on)
Dietary habits
Before we get to foods, let’s talk intermittent fasting. I practise 16:8 intermittent fasting… Approximately. That is to say, I’m mostly not religious about it, but I will generally breakfast around 12 noon, and have finished eating dinner before 8pm, with no food outside of those hours.
See also: Intermittent Fasting: What’s the truth?
Importantly, while I feel free to be a little flexible around start and finish times, I do very consciously decide “I am now fasting” and “I will now break the fast”.
Note my imperfection: it would be ideal to have the eating period earlier in the day, and have a bigger breakfast and small dinner. However, that doesn’t really work for me (leisurely evening meal is an important daily event in this household), so this is how I do it instead.
Foods!
It gets an exclamation mark because a thing about me is that I do love foods.
Breakfast: a typical breakfast for me these past months is a couple of ounces of mixed nuts with about 1oz of goji berries.
The mixed nuts are in equal proportions: almonds, walnuts, hazelnuts, cashews. Why those four? Simple, it’s because that’s what Aldi sells as “mixed nuts” and they are the cheapest nuts around, as well as containing absolute nutritional heavyweights almonds and walnuts in generous portions.
Often, but not always, I’ll have some dates with it, or dried apricots, or prunes.
I go through phases; sometimes I’ll enjoy overnight oats as my breakfast for a month or two at a time. I really just follow my gut in this regard.
See for example: Spiced Pear & Pecan Polyphenol Porridge
Lunch: I don’t really lunch per se, but between breakfast and dinner I’ll usually snack on a 3–5 organic carrots (I literally just cut the tops off and otherwise eat them like Bugs Bunny—peeling them would be extra work just to lose fiber). Note my imperfection: I don’t buy all of my vegetables organic, but I do for the ones where it makes the biggest difference.
If I’m feeling like it, I may lunch on a selection of herbs sabzi khordan style (see: Invigorating Sabzi Khordan), though I’m vegan so for simplicity I just skip the cheeses that are also traditional with that dish. On the other hand, for protein and fat I’ll usually add a cup of beans (usually black beans or kidney beans), seasoned with garlic and black pepper in an olive oil and balsamic vinegar dressing (that I make myself, so it’s just those ingredients). See also: Kidney Beans vs Black Beans – Which Is Healthier?
Dinner: this is my main sit-down meal of the day, and it’s enjoyed in a leisurely fashion (say, 40 minutes average with a normal distribution bell curve running between 20 and 60 minutes) with my son who lives with me. I mention all of this, because of the importance of relaxed mindful eating. In the instances of it being nearer the 20 minutes end, it’s not because of rushing, but rather because of a lighter meal some days.
See also: How To Get More Nutrition From The Same Food
Regular recurrences in the menu include:
I’ll often snack on something probiotic (e.g. kimchi) while I’m cooking.
See also: Make Friends With Your Gut! (You Can Thank Us Later)
In terms of what’s not in my diet: as mentioned, I’m vegan, so animal products are out. I don’t drink alcohol or use other recreational drugs, and I mostly drink decaffeinated coffee, but I’ll have a caffeinated one if I’m out somewhere. I’m not a puritan when it comes to sugar, but also, I simply don’t like it and I know well its health effects, so it doesn’t really form part of my diet except insofar as it’s in some ready-made condiments I may sometimes use (e.g. sriracha, teriyaki sauce). I’m also not a puritan when it comes to wheat, but it’s not something I consume daily. Usually on a weekly basis I’ll have a wholegrain pasta dish, and a dish with some kind of wholegrain flatbread.
See also:
Exercise!
First, some things that are lifestyle factors:
- I do not own a car, and I dislike riding in cars, buses, etc. So, I walk everywhere, unless it’s far enough that I must take the train, and even then I usually stand between carriages rather than sitting down.
- I have a standing desk setup, that hasn’t been lowered even once since I got it. I highly recommend it, as someone who spends a lot of time at my desk.
- You may imagine that I spend a lot of time reading; if it’s books (as opposed to scientific papers etc, which I read at my desk), then I’ll most of the time read them while perched like a gargoyle in a sitting squat (Slav squat, Asian squat, resting squat, deep squat, etc) on a balance ball. Yes, it is comfortable once you’re used to it!
About that latter, see also: The Most Anti Aging Exercise
In terms of “actual” exercise, I get 150–300 minutes “moderate exercise” per week, which is mostly composed of:
- Most days I walk into town to get groceries; it’s a 40-minute round trip on foot
- On days I don’t do that, even if I do walk to a more local shop, I spend at least 20 minutes on my treadmill.
See also: The Doctor Who Wants Us To Exercise Less, & Move More
Strength and mobility training, for me, comes mostly in what has been called “exercise snacking”, that is to say, I intersperse my working day with brief breaks to do Pilates exercises. I have theme days (lower body, core, upper body) and on average one rest day (from Pilates exercises) per week, though honestly, that’s usually more likely because of time constraints than anything else, because a deadline is looming.
See also: Four Habits That Drastically Improve Mobility
You may be wondering about HIIT: when I’m feeling extra-serious about it, I use my exercise bike for this, but I’ll be honest, I don’t love the bike, so on a daily basis, I’m much more likely to do HIIT by blasting out a hundred or so Hindu squats, resting, and repeating.
See also: How To Do HIIT (Without Wrecking Your Body)
Supplements
First I’ll mention, I do have HRT, of which the hormones I have are bioidentical estradiol gel in the morning, and a progesterone pessary in the evening. They may not be for everybody, but they’ve made a world of difference to me.
See also: HRT: A Tale Of Two Approaches
In terms of what one usually means when one says supplements, many I use intermittently (which is good in some cases, as otherwise the body may stop using them so well, or other problems can arise), but regular features include:
- Magnesium glycinate, malate, & citrate (See: Which Magnesium? (And: When?))
- Active vitamers of vitamins B9 and B12 (See: Which B Vitamins? It Makes A Difference!)
- Liposomal vitamin C (I actually get enough for general purposes in my diet, but as a vegan I don’t get dietary collagen, so this helps collagen synthesis)
- L-theanine (bedtime only) (See: L-Theanine: What’s The Tea?)
- Lion’s mane mushroom (See: What does lion’s mane mushroom actually do, anyway?)
- Quercetin (See: Fight Inflammation & Protect Your Brain, With Quercetin)
- Fisetin (weekends only) (See: Fisetin: The Anti-Aging Assassin)
Why weekends only for Fisetin? See: The Drug & Supplement Combo That Reverses Aging ← the supplement is fisetin, which outperforms quercetin in this role, and/but it only needs be taken for two days every two weeks, as a sort of “clearing out” of senescent cells. There is no need to take it every day, because if you just cleared out your senescent cells, then guess what, they’re not there now. Also, while sensescent cells are a major cause of aging, on a lower level they do have some anti-tumor effects, so it can be good to let some live a least for a while now and again. In short, cellular sensescence can help prevent tumors on a daily level, but it doesn’t hurt that capacity to have a clearing-out every couple of weeks; so says the science (linked above). Note my imperfection: I take it at weekends instead of for two days every two weeks (as is standard in studies, like those linked above), because it is simpler than remembering to count the weeks.
Cognitive exercise
Lest we forget, exercising our mind is also important! In my case:
- I’m blessed to have work that’s quite cognitively stimulating; our topics here at 10almonds are interesting. If it weren’t for that, I’d still be reading and writing a lot.
- I play chess, though these days I don’t play competitively anymore, and play rather for the social aspect, but this too is important in avoiding cognitive decline.
- I am one of those people who compulsively learns languages, and uses them a lot. This is very beneficial, as language ability is maintained in a few small areas of the brain, and it’s very much “use it or lose it”. Now, while I may not need my French or Russian or Arabic to keep the lights on in this part of the brain or that, the fact that I am pushing my limits every day is the important part. It’s not about how much I know—it’s about how much I engage those parts of my brain on a daily basis. Thus, even if you speak only one language right now, learning even just one more, and learning even only a little bit, you will gain the brain benefits—because you’re engaging it regularly in a new way, and that forces the brain to wire new synapses and also to maintain volume in those parts.
See also: How To Reduce Your Alzheimer’s Risk
And about language-learning specifically: An Underrated Tool Against Alzheimer’s ←this also shows how you don’t have to be extreme about language learning like I admittedly am.
How’s all this working out for me?
I can say: it works! My general health is better now than it was decades ago. I’ve personally focused a lot on reducing inflammation, and that really pays dividends when it comes to the rest of health. I didn’t talk about it above, but focusing on my sleep regularity and quality has helped a lot too.
In terms of measurable results, I recently had a general wellness checkup done by means of a comprehensive panel of 14 blood tests, and various physical metrics (BMI, body fat %, blood pressure, etc), and per those, I could not be in better health; it was as though I had cheated and written in all the best answers. I say this not to brag (you don’t know me, after all), but rather to say: it can be done!
Even without extreme resources, and without an abundance of free time, etc, it can be done!
Caveat: if you have some currently incurable chronic disease, there may be some limits. For example, if you have Type 1 Diabetes, probably your HbA1c* is going to be a little off even if you do everything right.
*HbA1c = glycated hemoglobin, a very accurate measure of what your blood glucose has been on average for the past 2–3 months—why 2–3 months? Because that’s the approximate lifespan of a red blood cell, and we’re measuring how much hemoglobin (in the red blood cells) has been glycated (because of blood glucose).
In summary
The stuff we write about at 10almonds can be implemented, on a modest budget and while juggling responsibilities (work, family, classes, etc).
I’m not saying that my lifestyle should be everyone’s template, but it’s at least an example of one that can work.
- Maybe you hate walking and love swimming.
- Maybe you have no wish to give up fish and eggs, say (both of which are fine/good in moderation healthwise).
- Maybe you have different priorities with supplements.
- Maybe you find language-learning uninteresting but take singing lessons.
- And so on.
In the absolute fewest words, the real template is:
- Decide your health priorities (what matters most for you)
- Look them up on 10almonds
- Put the things into action in a way that works for you!
Take care!
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No, you don’t need the ‘Barbie drug’ to tan, whatever TikTok says. Here’s why melanotan-II is so risky
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TikTok and Instagram influencers have been peddling the “Barbie drug” to help you tan.
But melanotan-II, as it’s called officially, is a solution that’s too good to be true. Just like tanning, this unapproved drug has a dark side.
Doctors, researchers and Australia’s drug regulator have been warning about its side effects – from nausea and vomiting to brain swelling and erection problems.
There are also safer ways of getting the tanned look, if that’s what you’re after.
AtlasStudio/Shutterstock What is melanotan-II?
No, it’s not a typo. Melanotan-II is very different from melatonin, which is a hormonal supplement used for insomnia and jet lag.
Melanotan-II is a synthetic version of the naturally ocurring hormone α-melanocyte stimulating hormone. This means the drug mimics the body’s hormone that stimulates production of the pigment melanin. This is what promotes skin darkening or tanning, even in people with little melanin.
Although the drug is promoted as a way of getting a “sunless tan”, it is usually promoted for use with UV exposure, to enhance the effect of UV and kickstart the tanning process.
Melanotan-II is related to, but different from, melanotan-I (afamelanotide), an approved drug used to treat the skin condition erythropoietic protoporphyria.
Melanotan-II is not registered for use with Australia’s Therapeutic Goods Administration (TGA). It is illegal to advertise it to the public or to provide it without a prescription.
However, social media has been driving unlicensed melanotan-II sales, a study published last year confirms.
There are many black market suppliers of melanotan-II injections, tablets and creams. More recently, nasal sprays have become more popular.
What are the risks?
Just like any drug, melanotan-II comes with the risk of side effects, many of which we’ve known about for more than a decade. These include changes in the size and pigmentation of moles, rapid appearance of new moles, flushing to the face, abdominal cramps, nausea, vomiting, chest pain and brain swelling.
It can also cause rhabdomyolysis, a dangerous syndrome where muscle breaks down and releases proteins into the bloodstream that damage the kidneys.
For men, the drug can cause priapism – a painful erection that does not go away and can damage the penis, requiring emergency treatment.
Its use has been linked with melanoma developing from existing moles either during or shortly after using the drug. This is thought to be due to stimulating pigment cells and causing the proliferation of abnormal cells.
Despite reports of melanoma, according to a study of social media posts the drug is often marketed as protecting against skin cancer. In fact, there’s no evidence to show it does this.
Social media posts about melanotan-II rarely mention health risks.
There are no studies on long-term safety of melanotan-II use.
Then there’s the issue of the drug not held to the high safety standards as TGA-approved products. This could result in variability in dose, undeclared ingredients and potential microbial contamination.
Thinking about melanotan-II? The drug can cause a long-lasting painful erection needing urgent medical care. Eugenio Marongiu/Shutterstock The TGA has previously warned consumers to steer clear of the drug due to its “serious side effects that can be very damaging to your health”.
According to an ABC article published earlier this week, the TGA is cracking down on the illegal promotion of the drug on various websites. However, we know banned sellers can pop back up under a different name.
TikTok has banned the hashtags #tanningnasalspray, #melanotan and #melanotan2, but these products continue to be promoted with more generic hashtags, such as #tanning.
Part of a wider trend
Australia has some of the highest rates of skin cancer in the world. The “slip, slop, slap” campaign is a public health success story, with increased awareness of sun safety, a cultural shift and a decline in melanoma in young people.
However, the image of a bronzed beach body remains a beauty standard, especially among some young people.
Disturbingly, tan lines are trending on TikTok as a sought after summer accessory and the hashtag #sunburnttanlines has millions of views. We’ve also seen a backlash against sunscreen among some young people, again promoted on TikTok.
The Cancer Council is so concerned about the trend towards normalising tanning it has launched the campaign End the Trend.
You have other options
There are options beyond spraying an illegal, unregulated product up your nose, or risking unprotected sun exposure: fake tan.
Fake tan tends to be much safer than melanotan-II and there’s more long-term safety data. It also comes with potential side effects, albeit rare ones, including breathing issues (with spray products) and skin inflammation in some people.
Better still, you can embrace your natural skin tone.
Rose Cairns, Senior Lecturer in Pharmacy, NHMRC Emerging Leadership Fellow, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Pear vs Prickly Pear – Which is Healthier?
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Our Verdict
When comparing pear to prickly pear, we picked the prickly.
Why?
Both of these fruits are fine and worthy choices, but the prickly pear wins out in nutritional density.
Looking at the macros to start with, the prickly pear is higher in fiber and lower in carbs, resulting in a much lower glycemic index. However, non-prickly pears are already low GI, so this is not a huge matter. Whether it’s pear’s GI of 38 or prickly pear’s GI of 7, you’re unlikely to experience a glucose spike.
In the category of vitamins, pear has a little more of vitamins B5, B9, E, K, and choline, but the margins are tiny. On the other hand, prickly pear has more of vitamins A, B1, B2, B3, B6, and C, with much larger margins of difference (except vitamin B1; that’s still quite close). Even before taking margins of difference into account, this is a slight win for prickly pear.
When it comes to minerals, things are more pronounced; pear has more manganese, while prickly pear has more calcium, iron, magnesium, phosphorus, potassium, selenium, and zinc.
In short, both pears are great (so do enjoy the pair), but prickly pear is the clear winner where one must be declared.
Want to learn more?
You might like to read:
Apple vs Pear – Which is Healthier?
Take care!
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Basic Baked Tofu
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One of the main criticisms of tofu is that it is tasteless. Well, so is flour, but you’re not supposed to eat it plain, and the same goes for tofu. It’s a blank canvas that you get to decide what to do with—not to mention, it’s a canvas that’s very high in protein, and is a complete protein too, containing all essential amino acids. Anyway, here’s a starter recipe that elevates tofu from “nutrition” to “nutritious tasty snack”!
We were going to do a fancier recipe today, but considered that it might be judicious to cover this basic element first, that can be incorporated into a larger recipe later, a bit like we have done with recipes such as our Tasty Versatile Rice, and Plant-Based Healthy Cream Cheese (amongst others).
You will need
- 1 block of extra-firm tofu; these are quite standardized in size; it should be about 12oz; don’t worry if it’s a little more or less.
- 2 tbsp arrowroot powder (or potato starch if you don’t have arrowroot)
- 1½ tbsp extra virgin olive oil
- 1 tbsp nutritional yeast
- 1 tsp black pepper
- ½ tsp MSG or 1 tsp low-sodium salt
- Optional: ½ tsp garlic powder
- Optional: ½ tsp ground turmeric
Method
(we suggest you read everything at least once before doing anything)
1) Preheat the oven to 425ºF / 220ºC.
2) Press the tofu for about 15 minutes (to remove excess moisture), using a tofu press if you have one. If you don’t, then here is an example product on Amazon, or alternatively, you can go with the time-honored tradition of cutting the tofu lengthways into slabs, and wrapping it in a lint-free kitchen towel or muslin cloth, and pressing it with heavy books. We don’t recommend pressing for more than about 15 minutes, as you are going to bake the tofu so you don’t want it too dry going in.
3) Cut the tofu into cubes. Size is up to you, but half-inch cubes are very respectable.
4) Combine the tofu cubes in a big bowl with the oil and seasonings, including the nutritional yeast but not the arrowroot powder or potato starch yet. You will need to toss them gently (very gently; they are fragile!) to combine.
5) Add the arrowroot powder or potato starch, and again toss gently to combine. We do this last, because it would stop the other things from sticking properly if we did it earlier.
6) Arrange the tofu on a baking tray lined with baking paper, in a single layer so that the cubes don’t touch. Bake for 15 minutes, turn them over, and bake for a further 15 minutes on the other side. They should now be golden and crisp, but if they’re not, just give them a little more time.
7) Serve as a snack, or set aside for whatever else you’re going to do with them in a larger more complex recipe.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Tofu vs Seitan – Which is Healthier?
- Plant vs Animal Protein: Head to Head
- Our Top 5 Spices: How Much Is Enough For Benefits?
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
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Is thunderstorm asthma becoming more common?
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When spring arrives, so do warnings about thunderstorm asthma. But a decade ago, most of us hadn’t heard of it.
So where did thunderstorm asthma come from? Is it a new phenomenon?
In 2016, the world’s most catastrophic thunderstorm asthma event took Melbourne by surprise. An increase in warnings and monitoring is partly a response to this.
But there are also signs climate change may be exacerbating the likelihood of thunderstorm asthma, with more extreme weather, extended pollen seasons and a rise in Australians reporting hay fever.
A landmark catastrophe
The first time many Australians heard of thunderstorm asthma was in November 2016, when a major event rocked Melbourne.
During a late night storm, an estimated 10,000 people were rushed to hospitals with severe asthma attacks. With thousands of calls on emergency lines, ambulances and emergency departments were unprepared to handle the rapid increase in people needing urgent medical care. Tragically, ten of those people died.
This was the most catastrophic thunderstorm asthma event in recorded history and the first time deaths have ever occurred anywhere in the world.
In response, the Victorian Department of Health implemented initiatives, including public awareness campaigns and improvements to health and emergency services, to be ready for future thunderstorm asthma events.
A network of pollen monitoring stations was also set up across the state to gather data that helps to predict future events.
A problem for decades
While this event was unexpected, it wasn’t the first time we’d had thunderstorm asthma in Australia – we’ve actually known about it for decades.
Melbourne reported its first instance of thunderstorm asthma back in 1984, only a year after this phenomenon was first discovered in Birmingham in the United Kingdom.
Thunderstorm asthma has since been reported in other parts of Australia, including Canberra and New South Wales. But it is still most common in Melbourne. Compared to any other city (or country) the gap is significant: over a quarter of all known events worldwide have occurred in Melbourne.
Why Melbourne?
Melbourne’s location makes it a hotspot for these kinds of events. Winds coming from the north of Melbourne tend to be dry and hot as they come from deserts in the centre of Australia, while winds from the south are cooler as they come from the ocean.
When hot and cool air mix above Melbourne, it creates the perfect conditions for thunderstorms to form.
Northern winds also blow a lot of pollen from farmlands into the city, in particular grass pollen. This is not only the most common cause of seasonal hay fever in Melbourne but also a major trigger of thunderstorm asthma.
Why grass pollen?
There’s a particular reason grass pollen is the main culprit behind thunderstorm asthma in Australia. During storms there is a lot of moisture in the air. Grass pollen will absorb this moisture, making it swell up like a water balloon.
If pollen absorbs too much water whilst airborne, it can burst or “rupture,” releasing hundreds of microscopic particles into the air that can be swept by powerful winds.
Normally, when you breathe in pollen it gets stuck in your upper airway – for example, your nose and throat. This is what causes typical hay fever symptoms such as sneezing or runny nose.
But the microscopic particles released from ruptured grass pollen are much smaller and don’t get stuck as easily in the upper airway. Instead, they can travel deep into your airways until they reach your lungs. This may trigger more severe symptoms, such as wheezing or difficulty breathing, even in people with no prior history of asthma.
So who is at risk?
You might think asthma is the biggest risk factor for thunderstorm asthma. In fact, the biggest risk factor is hay fever.
Up to 99% of patients who went to the emergency department during the Melbourne 2016 event had hay fever, while a majority (60%) had no prior diagnosis of asthma.
Every single person hospitalised was allergic to at least one type of grass pollen. All had a sensitivity to ryegrass.
Is thunderstorm asthma becoming more common?
Thunderstorm asthma events are rare, with just 26 events officially recorded worldwide.
However there is evidence these events could become more frequent and severe in coming years, due to climate change. Higher temperatures and pollution could be making plants produce more pollen and pollen seasons last much longer.
Extreme weather events, including thunderstorms, are also expected to become more common and severe.
In addition, there are signs rates that hay fever may be increasing. The number of Australians reporting allergy symptoms have risen from 15% in 2008 to 24% in 2022. Similar trends in other countries has been linked to climate change.
How can I prepare?
Here are three ways you can reduce your risk of thunderstorm asthma:
- stock up on allergy medication and set up an asthma action plan with your GP
- check daily pollen forecasts for the estimated pollen level and risk of a thunderstorm asthma event in your local area
- on days with high pollen or a high risk of thunderstorm asthma, spend less time outside or wear a surgical face mask to reduce your symptoms.
Kira Morgan Hughes, PhD Candidate in Allergy and Asthma, School of Life and Environmental Sciences, Deakin University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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