Winter Wellness – by Rachel de Thample
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Winter is often the season of comfort foods and, in much of the Western world, there’s a holiday season slide of forgotten diets and instead sugar, alcohol, pastry, and the like.
What de Thample does here is an antidote to all that, without sacrificing happiness and celebration.
Before the recipes get started, she has a chapter on “food as medicine“, and to our immense surprise, proceeds to detail, accurately, many categories such as
- Foods for immune health
- Foods against inflammation
- Foods for gut health
- Foods against aging
- Foods for energy levels
- Foods against anxiety
- Foods for hormonal balance
…and so forth, with lists of ingredients that fit into each category.
Then in the rest of the book, she lays out beautiful recipes for wonderful dishes (and drinks) that use those ingredients, without unhealthy additions.
The recipes are, by the way, what could best be categorized as “fancy”. However, they are fancy in the sense that they will be impressive for entertaining, and (again, to our great surprise) they don’t actually call for particularly expensive/rare ingredients, nor for arcane methods and special equipment.Instead, everything’s astonishingly accessible to put together and easy to execute.
Bottom line: if you’d like to indulge this winter, but would like to do so healthily, this is an excellent way to do so.
Click here to check out Winter Wellness, and level-up your seasonal health and happiness!
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Banana vs Strawberries – Which is Healthier?
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Our Verdict
When comparing bananas to strawberries, we picked the bananas.
Why?
Strawberries have their merits! But…
In terms of macros, bananas have more fiber, carbs, and protein, making them the more nutrient-dense option in this category.
In the category of vitamins, bananas have more of vitamins A, B1, B2, B3, B5, B6, and B7, while strawberries have more of vitamins C, E, and K, giving bananas a 7:3 win here.
Looking at minerals, bananas have more copper, magnesium, potassium, selenium, and zinc, while strawberries have more calcium, iron, manganese, and phosphorus, yielding bananas a marginal 5:4 victory in this round.
In other considerations, strawberries do have more polyphenols, so that’s a point in their favor.
Adding up the sections makes for a clear overall win for bananas, though, but by all means do enjoy either or both, as diversity is good!
Want to learn more?
You might like:
7 Fruits Every Senior Should Eat Regularly (And Why)
Enjoy!
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Broccoli vs Dandelion Greens – Which is Healthier?
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Our Verdict
When comparing broccoli to dandelion greens, we picked the dandelions.
Why?
Not quite a like-for-like comparison here, but it’s interesting to compare these two green nutritional heavyweights!
In terms of macros, dandelion greens have more fiber and carbs, the former being more important, we call this a nominal win for dandelion greens, but an argument could be made for a tie.
In the category of vitamins, broccoli has more of vitamins B5, B9, and C, while dandelion greens have more of vitamins A, B1, B2, B3, B6, B8, E, and K, winning this round easily (and being an especially good source of vitamin K).
Looking at minerals next, broccoli has more selenium, while dandelion greens have more calcium, copper, iron, magnesium, manganese, and potassium, winning another round easily.
In other considerations, broccoli is a good source of sulforaphane (see the “learn more” link below for details), while dandelion greens are much higher in polyphenols. So, we call this round a tie.
Adding up the sections makes for a clear overall win for dandelion greens, but by all means enjoy either or both, as diversity is good!
Want to learn more?
You might like:
Broccoli Sprouts & Sulforaphane
Enjoy!
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Which Diet? Top Diets Ranked By Experts
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A panel of 69 doctors and nutritionists examined the evidence for 38 diets, and scored them in 21 categories (e.g. best for weight loss, best for heart, best against diabetes, etc).
We’ll not keep it a mystery: the Mediterranean diet has been ranked as “best overall” for the 8th year in a row.
The Mediterranean (And Its Close Friends & Relations)
We’ve written before about the Mediterranean diet, here:
The Mediterranean Diet: What Is It Good For? ← What isn’t it good for?
👆 the above article also delineates what does and doesn’t go in a Mediterranean diet—hint, it’s not just any food from the Mediterranean region!
The Mediterranean diet’s strengths come from various factors including its good plant:animal ratio (leaning heavily on the plants), colorful fruit and veg minimally processed, and the fact that olive oil is the main source of fat:
All About Olive Oil ← pretty much one of the healthiest fats we can consume, if not healthiest all-rounder fat
The Mediterranean diet also won 1st place in various more specific categories, including:
- Best against arthritis (followed by Dr. Weil’s Anti-inflammatory, MIND, DASH)
- Best for mental health (followed by MIND, Flexitarian, DASH)
- Best against diabetes (followed by Flexitarian, DASH, MIND)
- best for liver regeneration (followed by Flexitarian, Vegan, DASH, MIND)
- Best for gut heath (followed by Vegan, DASH, Flexitarian, MIND)
If you’re not familiar with DASH and MIND, there are clues in their full names: Dietary Approaches to Stop Hypertension and Mediterranean-DASH Intervention for Neurodegenerative Delay, and as you might well suspect, they are simply tweaked variations of the Mediterranean diet:
Four Ways To Upgrade The Mediterranean ← DASH and MIND are the heart-healthiest and brain-healthiest versions of the Mediterranean; this article also includes a gut-healthiest version and a most anti-inflammatory version
What aren’t those best for?
The Mediterranean diet scored 1st or 2nd in most of the 21 categories, and usually had the other above-named diets keeping it company in the top few.
When it comes to weight loss, the Mediterranean scored 2nd place and wasn’t flanked by its usual friends and relations; instead in first place was commercial diet WeightWatchers (likely helped a lot by being also a peer support group), and in third place was the Volumetrics diet, which we wrote about here:
Some Surprising Truths About Hunger And Satiety
And when it comes to rapid weight loss specifically, the Mediterranean didn’t even feature in the top spots at all, because it’s simply not an extreme diet and it prioritizes health over shedding the pounds at any cost. The top in that category were mostly commercial diets:
- Jenny Craig
- Slimfast
- Keto
- Nutrisystem
- WeightWatchers
We’ve not as yet written about any of those commercial diets, but we have written about keto here:
Ketogenic Diet: Burning Fat Or Burning Out?
Want to know more?
You can click around, exploring by diet or by health category, here 😎
Enjoy!
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Guava vs Passion Fruit – Which is Healthier?
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Our Verdict
When comparing guava to passion fruit, we picked the guava.
Why?
There aren’t many fruits that can beat passion fruit for nutritional density! And even in this case, it wasn’t completely so in every category:
In terms of macros, passion fruit has more carbs and fiber, the ratio of which give it the slightly lower glycemic index. Thus, a modest win for passion fruit in this category.
In the category of vitamins, guava has more of vitamins B1, B5, B6, B9, C, E, and K, while passion fruit has more of vitamins A, B2, and B3. A clear win for guava this time.
When it comes to minerals, it’s a little closer, but: guava has more calcium, copper, manganese, potassium, and zinc, while passion fruit has more iron, magnesium, and phosphorus. So, another win for guava.
Adding up the sections makes for guava winning the day, but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like to read:
Fruit Is Healthy; Juice Isn’t (Here’s Why)
Enjoy!
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Too much vitamin B6 can be toxic. 3 symptoms to watch out for
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Side effects from taking too much vitamin B6 – including nerve damage – may be more widespread than we think, Australia’s medicines regulator says.
In an ABC report earlier this week, a spokesperson for the Therapeutic Goods Administration (TGA) says it may have underestimated the extent of the side effects from vitamin B6 supplements.
However, there are proposals to limit sales of high-dose versions due to safety concerns.
A pathologist who runs a clinic that tests vitamin B6 in blood samples from across Australia also appeared on the program. He told the ABC that data from May suggests 4.5% of samples tested had returned results “very likely” indicating nerve damage.
Selena3726/Shutterstock What is vitamin B6?
Vitamin B6, also known as pyridoxine, plays an important role in keeping the body healthy. It is involved in the metabolism of proteins, carbohydrates and fats in food. It is also important for the production of neurotransmitters – chemical messengers in the brain that maintain its function and regulate your mood.
Vitamin B6 also supports the immune system by helping to make antibodies, which fight off infections. And it is needed to produce haemoglobin, the protein in red blood cells that carries oxygen around the body.
Some women take a vitamin B6 supplement when pregnant. It is thought this helps reduce the nausea associated with the early stages of pregnancy. Some women also take it to help with premenstrual syndrome.
However, most people don’t need, and won’t benefit from, a vitamin B6 supplement. That’s because you get enough vitamin B6 from your diet through meat, breakfast cereal, fruit and vegetables.
You don’t need much. A dose of 1.3–1.7 milligrams a day is enough for most adults.
Currently, vitamin B6 supplements with a daily dose of 5–200mg can be sold over the counter at health food stores, supermarkets and pharmacies.
Because of safety concerns, the TGA is proposing limiting their sale to pharmacies, and only after consultation with a pharmacist.
Daily doses higher than 200mg already need a doctor’s prescription. So under the proposal that would stay the same.
What happens if you take too much?
If you take too much vitamin B6, in most cases the excess will be excreted in your urine and most people won’t experience side effects. But there is a growing concern about long-time, high-dose use.
A side effect the medical community is worried about is peripheral neuropathy – where there is damage to the nerves outside the brain and spinal cord. This results in pain, numbness or weakness, usually in your hands and feet. We don’t yet know exactly how this happens.
In most reported cases, these symptoms disappear once you stop taking the supplement. But for some people it may take three months to two years before they feel completely better.
There is growing, but sometimes contradictory, evidence that high doses (more than 50mg a day) for extended periods can result in serious side effects.
A study from the 1990s followed 70 patients for five years who took a dose of 100 to 150mg a day. There were no reported cases of neuropathy.
But more recent studies show high rates of side effects.
A 2023 case report provides details of a man who was taking multiple supplements. This resulted in a daily combined 95mg dose of vitamin B6, and he experienced neuropathy.
Another report describes seven cases of neuropathy linked to drinking energy drinks containing vitamin B6.
Reports to the TGA’s database of adverse events notifications (a record of reported side effects) shows 174 cases of neuropathy linked with vitamin B6 use since 2023.
What should I do if I take vitamin B6?
The current advice is that someone who takes a dose of 50mg a day or more, for more than six months, should be monitored by a health-care professional. So if you regularly take vitamin B6 supplements you should discuss continued use with your doctor or pharmacist.
There are three side effects to watch out for, the first two related to neuropathy:
- numbness or pain in the feet and hands
- difficulty with balance and coordination as a result of muscle weakness
- heartburn and nausea.
If you have worrying side effects after taking vitamin B6 supplements, contact your state’s poison information centre on 13 11 26 for advice.
Nial Wheate, Professor, School of Natural Sciences, Macquarie University and Slade Matthews, Senior Lecturer, Toxicology, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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NADᐩ Against Aging
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Nicotinamide adenine dinucleotide, or “NAD” to its friends, is a coenzyme produced in the human body (amongst other places), and it is critical for cellular energy metabolism, but there’s more to it than that.
Today we’ll be looking mostly at NAD+, of which the + indicates the positive formal charge of one of its nitrogen atoms. We won’t get too much into the chemistry of this, but we will mention that it’s a cofactor with NADH—the former accepting electrons and the latter donating electrons.
Both NAD+ and NADH are critical to good health, but we’re going to focus on NAD+ for the simple reason that it gets depleted with aging.
Note: it gets depleted with aging.
Chronological age is not so important here, but there is a direct relationship between biological aging and NAD+ depletion.
For example, healthy centenarians tend not to have depleted NAD+ levels. Further, its depletion (in those in whom it is depleted) is then a causal factor for many age-related diseases:
❝Remarkably, ageing is accompanied by a gradual decline in tissue and cellular NAD+ levels in multiple model organisms, including rodents and humans.
This decline in NAD+ levels is linked causally to numerous ageing-associated diseases, including cognitive decline, cancer, metabolic disease, sarcopenia and frailty.
Many of these ageing-associated diseases can be slowed down and even reversed by restoring NAD+ levels.❞
~ Dr. Rosalba Perrone et al.
Read in full: NAD+ metabolism and its roles in cellular processes during ageing
As for restoring those NADᐩ levels, that does help in interventional trials, whether by supplementing directly, or with NAD precursors*:
❝NAD+ levels steadily decline with age, resulting in altered metabolism and increased disease susceptibility.
Restoration of NAD+ levels in old or diseased animals can promote health and extend lifespan, prompting a search for safe and efficacious NAD-boosting molecules that hold the promise of increasing the body’s resilience, not just to one disease, but to many, thereby extending healthy human lifespan.❞
~ Dr. David Sinclair et al.
Read more: Therapeutic Potential of NAD-Boosting Molecules: The In Vivo Evidence
*There are actually also other NAD-boosting molecules besides NAD itself and its precursors. For example, the liver will not produce NADᐩ unless it has aminocarboxymuconate-semialdehyde decarboxylase (or “ACMSD”, to its friends), which limits the production of NADᐩ. Why, you ask? The theory is that it is a kind of evolutionary conservativism, much like not lighting a fire without the ability to put it out. In any case, taking ACMSD-blockers will thus result in an increased endogenous production of NADᐩ.
You can read about this here:
De novo NAD+ synthesis enhances mitochondrial function and improves health
Nor is taking supplements or drugs the only way to get more of it; there’s an enzyme nicotinamide phosphoribosyltransferase (“NAMPT”, to its friends) involved in the synthesis of NADᐩ, and exercise boosts levels by 127% (i.e., it more than doubles the levels), based on a modest three-week exercise bike regimen:
Skeletal muscle NAMPT is induced by exercise in humans
And to underline that point, another study found that resistance training (so, a different kind of exercise from that of the previous study) boosts levels of NADᐩ itself by the same 127%:
One way to get more out of NADᐩ
We’ll get straight to the point: it works very well paired with a senolytic agent, i.e. something that kills aging cells so that they get recycled sooner:
NAD+, Senolytics, or Pyruvate for Healthy Aging?
To read more about senolytics, check out:
Fisetin: The Anti-Aging Assassin
Want to try some?
We don’t sell it, but here for your convenience is an example product on Amazon 😎
Enjoy!
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