Hello, it’s Tuesday, September 5. You’re about to discover the top plant protein substitute for meat, 6 key tips to avoid herb-drug interactions, how to stop being “digitally distracted,” a refreshing minty mocktail recipe, and more…
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Nighttime Aromatherapy Could Drastically Improve Memory
Using a diffuser for aromatherapy while sleeping could improve memory and cognitive function in older adults, a recent study has found. By running the diffuser 2 hours each night for 6 months, participants experienced a 226% increase in cognitive capacity compared to the control group.
The study involved men and women aged 60-85 without memory impairment. It built off of previous research showing that loss of the ability to smell may be connected to cognitive decline and that there is a direct link between sense of smell and the brain’s “memory circuits.”
Participants were divided into two groups: one given 7 full-strength cartridges of natural oils to diffuse at night and the other given cartridges with just a tiny amount of oil (the control group). Overall, the aromatherapy group performed much better on a memory test and also reported better sleep quality.
While the study did not specify which oils or scents were used, previous studies have pinpointed several essential oils that can help improve sleep, including lavender, chamomile, and bergamot. (Also, see the article ‘18 Essential Oils for Energy, Memory, & Focus’ below ↓)
Consuming Nuts Daily May Lower Depression Risk by 17%
Eating about a handful of nuts each day could help to lower the risk of depression by up to 17%, according to some new research, especially for middle-aged and older adults. The likelihood of taking antidepressants also decreased for those with daily nut consumption.
The study involved over 13,500 adults with an average age of about 58. All participants were free of depression at baseline, and health information– including nut intake and depression symptoms– was collected during the followup period that took place between 2013-2020.
Researchers found that the most significant protective benefits against depression came with a nut intake of about 30 grams per day, which is considered “low-to-moderate nut consumption.” The type of nuts consumed was a mix of almonds, hazelnuts, walnuts, cashews, pistachios, and Brazil nuts.
For reference, 30 grams of nuts is equal to about 20 almonds, 30 pistachio kernels (i.e., shelled pistachios), 15 pecans, 9 whole walnuts, 15 cashews, or 30 peanuts. Because Brazil nuts are very rich in selenium, it’s recommended that you only eat 1-3 of them per day.
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| Partner of the day |  |
The World’s Sharpest Kitchen Knives
Cooking from scratch is key to healthy eating, but you need the right knife to keep food prep from becoming a frustrating chore.
If you’ve ever tried to chop vegetables with a blunt knife, you know the frustration for yourself firsthand. What should take minutes (or seconds) ends up being a drawn-out process that you use brute force to get through. This common struggle is exactly why Chef’s Foundry developed their professional grade P600 Ceramic Knives. These easy-to-handle knives cut through all types of food and produce like butter and are made from zirconium ceramic, which is 10x harder and sharper than steel. They also keep their edge for longer than any other blade AND are more affordable than regular steel knives.
See for yourself how the P600 knives slice right through veggies (and a watermelon) here.
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11 Impressive Benefits of Peppermint, Including Headache Relief
Peppermint, a very popular herb, is a cross between two other types of mint: spearmint and watermint. Its invigorating scent can help you feel more awake and energized, while sipping it as a tea helps calm indigestion and nausea. Studies have also shown that peppermint oil capsules can ease symptoms of IBS, and the oil used topically offers headache and migraine relief. You can even use peppermint to sharpen your focus and possibly calm seasonal allergies. (More)
Legumes Are a Top Protein Substitute for Meat
Eating a plant-based diet has numerous health benefits, but one potential concern is that important nutrients for bone health might get left out. There have been conflicting reports over whether amino acids from animal-based proteins contribute to bone health more than plant-based proteins. But according to some new research, protein from non-soybean legumes appears to be an excellent replacement for red meat with no compromises noted for bone health at all. (More)
Omega 3s May Help Protect Against Hearing Loss
Hearing loss affects an estimated 20% of the global population, and it’s often considered a “normal” part of the aging process. However, a recent study conducted in the UK found that higher intakes of omega 3 fatty acids– particularly docosahexaenoic acid (DHA)– could possibly help protect hearing. Overall, participants who had the highest levels of DHA were 8-20% less likely to suffer from hearing issues than those with the lowest levels. (More)
Air Pollution Likely Contributes to Antibiotic Resistance
Air pollution is associated with a number of issues, including an increased risk of dementia and several types of cancer. Unfortunately, some new research now shows that it may also contribute to antibiotic resistance, a serious global issue that causes millions of deaths each year. Fine particulate matter (PM2.5) was the specific pollutant linked to antibiotic resistance in the study. It’s emitted from a variety of sources including construction, agriculture (particularly pesticide spraying), wildfires, power plants, and vehicles. (More)
6 Tips to Avoid Herb-Drug Interactions
Science is finally catching onto what traditional medicine has known for years– that many plants have significant health benefits for humans. However, it’s important to keep in mind that not all herbs mix well with medications. For example, St. John’s wort can interact with several drugs, including antidepressants, and green tea supplements may interact with pseudoephedrine. Several herbs, including garlic extracts, may thin blood and should be avoided during or after surgery. (More)
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Fungi, along with other microbes, are commonly found on skin, but the heel of your foot wins the award for diversity with an average of 80 different types of fungi. Your toenails add their own 60 types of fungi (on average), which helps explain why feet are so prone to fungal infections.
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| Partner of the day |  |
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> What sounds like a sneeze and is made of leather? A shoe.
> What do you call a girl in the middle of a tennis court? Annette.
> What do you call a herd of sheep falling down a hill? A lambslide.
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“You cannot do a kindness too soon, for you never know how soon it will be too late.”
-Ralph Waldo Emerson
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