Which canned tuna is healthiest?

Canned light tuna is the better, lower-mercury choice, according to the FDA and EPA. Canned white and yellowfin tuna are higher in mercury, but still okay to eat. Bigeye tuna should be avoided completely, but that species isn't used for canned tuna anyway.

epicurious.com - The Best Canned Tuna for You and the Planet | Epicurious

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My recent experience in the canned tuna aisle at the store went something like this: me, immobile, studying the cans and pouches with their shiny labels, wondering which kind of tuna I should be eating again. Albacore? Yellowfin? Does it matter?

Actually, it matters a lot, seafood experts say, given how much canned tuna we eat (2.2 pounds a person annually, according to the National Fisheries Institute). It's one of the three most popular types of seafood in the United States and has been for a decade now (because really, who's to argue with a well-made tuna sandwich)?

But all that demand takes its toll, resulting in overfished populations, a tremendous amount of bycatch—that is, other marine life caught with the tuna—and labor violations against those working in the industry. Combined with the controversial issue of mercury levels in tuna, it's no wonder I blanked out. "The U.S. is the largest market in the world for canned tuna, so we have a lot of influence in how these fisheries operate," says marine biologist John Hocevar, ocean campaign director for Greenpeace USA, which recently released a canned tuna shopping guide. The good news, he says: "We're really happy to see that at this point you can walk into most big supermarkets and find at least one pretty decent canned tuna option, and that wasn't the case even two years ago."

Here's how to tell the decent from the not-so-decent:

Bycatch is a big problem

Most supermarket canned tuna is caught using the purse seine method—basically giant nets cast over schools of fish. The "worst-case scenario" is when the nets are used with floating fish aggregating devices, or FADs, which attract all sorts of sea life, not just tuna, says Carrie Brownstein, global seafood quality standards coordinator for Whole Foods Market. According to Hocevar, tuna fishing kills millions of sharks and hundreds of thousands of sea turtles every year.

There's no one best tuna type

Skipjack (aka light), albacore (aka white), and yellowfin are the most common types of canned tuna. But bycatch and overfishing happen regardless of tuna species, so it's hard to say that one is better, ecologically speaking, than the rest, says Brownstein. Skipjack stocks are generally doing better than albacore in terms of abundance, but albacore populations in some parts of the world are better managed and healthier than others. It just depends. And don't assume that that expensive can of oil-packed tuna means anything other than, well, it's packed in oil rather than water.

So what should I look for?

The easiest thing is to look for "pole-and-line caught" or "troll caught" on the label. This means the tuna was caught one fish at a time, not swept up en masse with other marine life. Another good indicator is the MSC-certified seal. The Marine Stewardship Council assesses specific fish populations and catch methods and how well fisheries are managed, and is considered the most reputable in terms of certification, says Brownstein.

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Do girls need more sleep that guys?

The study found that women need about 20 minutes more sleep a night than men and that inadequate sleep in women (poor sleep and sleep-related problems) was associated with higher risk of heart disease and type 2 diabetes.

jeanhailes.org.au - Do women need more sleep than men? - Jean Hailes

Women do need more sleep at night compared to men, a recent study concludes. Researchers from Loughborough University’s Sleep Research Centre studied 210 healthy men and women to better understand sleeping patterns and the links between sleep deprivation and chronic diseases. The study found that women need about 20 minutes more sleep a night than men and that inadequate sleep in women (poor sleep and sleep-related problems) was associated with higher risk of heart disease and type 2 diabetes. Hormones are said to play a role in this gender difference, particularly testosterone and oestrogen. Jean Hailes endocrinologist Dr Sonia Davison says women have a lot less testosterone than men and this level decreases from a peak at around the age of 18 years to a low level around age 65 years. Low levels of testosterone have been linked to lower energy levels, fatigue and reduced general wellbeing. "Oestrogen levels fluctuate throughout the menstrual cycle in reproductive-aged women, and will start to fall from the mid to late 40s, with a drastic reduction around menopause," says Dr Davison. "Whenever oestrogen levels are low, for example before and during a period, if breastfeeding, or around menopause, symptoms such as poor sleep and lowered energy levels are commonly reported by women. Whether this ties in with the need for extra sleep in women described in this study needs further exploration."

To improve the quality of your sleep, Dr Davison recommends the following:

Schedule 30 minutes of 'wind down time' before going to bed, such as reading or listening to music

Avoid using computers and phones late at night

Dim the lights before getting ready for sleep

Try to keep a regular bed time

Read more about sleep and fatigue or learn more about hormonal health during menopause.

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