5 Follow-Along Exercises To Rapidly Improve Your Eyesight

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Try it for yourself:

The Eyes Still Have It

It’s best if you follow along in the video, but in case you prefer to know what to expect, the 5 exercises are:

  1. Blink for a minute: blinking relaxes your eyes by lubricating, cleaning, and shielding them from light. Lack of frequent blinking can cause dryness, inflammation, and blurred vision. Open and close your eyelids quickly but gently for 30–60 seconds—ideal for anyone focusing on screens or detailed work.
  2. Close your eyes: darkness helps rest and strengthen the photoreceptor cells in your eyes. Sit back, close your eyes fully, and relax your eyelids for about 30 seconds. Think about something pleasant to help your eye muscles unwind. It’s as easy as that!
  3. Move your gaze in different directions: improves overall visual perception and benefits both nearsighted and farsighted vision. Look right to left for 5 seconds, then up and down for 5 seconds. Next, move your eyes in slow circular motions for 10–15 seconds, and finish by tracing a figure eight with your gaze.
  4. Draw geometric figures with your gaze: with your eyes open, trace simple shapes—e.g. triangles, rectangles, squares, and circles—then progress to more complex figures. This improves eye coordination and range of movement.
  5. Move your eyeballs up and down: close your eyes and slowly move your eyeballs up and down about 5–10 times. Keep the movement gentle and deliberate to relax your eye muscles.

If you’d like to be talked through it, then enjoy:

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Want to learn more?

You might also like:

Vision for Life, Revised Edition – by Dr. Meir Schneider

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  • Papaya vs Passion Fruit – Which is Healthier?

    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.

    Our Verdict

    When comparing papaya to passion fruit, we picked the passion fruit.

    Why?

    In terms of macros, passion fruit wins against most contenders with its very high fiber content, and that’s true here too; passion fruit has more than 6x the fiber, as well as about 2x the carbs and more than 4x the protein, giving it an easy win in the macros category.

    In the category of vitamins, papaya has more of vitamins B9, C, E, and K, while passion fruit has more of vitamins A, B2, B3, B6, and choline. Thus, a marginal win for passion fruit, or perhaps a tie if we want to take into consideration that papaya has 15x the vitamin E content, which is rather more of a margin of different than the rest of the vitamins being compared here.

    When it comes to minerals, things are less balanced again; papaya has more calcium, while passion fruit has more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc. An easy win for passion fruit.

    Adding up the sections makes for a clear overall win for passion fruit, but by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

    What’s Your Plant Diversity Score?

    Enjoy!

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  • It’s Not A Diet – by Davinia Taylor

    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.

    A lot of diet books claim “it’s not a diet”, even when the titles are things like “The Such-and-Such Diet”.

    This time, we get to see the claim as the title itself, so, how does it measure up?

    Honestly, we’ll agree it’s not a diet. Yes, there is nutritional advice, and nothing that will be too shocking to regular 10almonds readers. Avoid processed foods, get plenty of fruit and veg, skip the alcohol. She leans towards keto, but isn’t evangelical about it despite selling a line of keto products herself. All in all, it can be called dietary guidance, but not reasonably “a diet” in any meaningful sense of the word.

    The only counterpoint is that there is, for those who like that sort of thing, a “two-week reset programme”, which we might consider a diet, given it is clearly prescriptive with its meal plan.

    She also talks sleep, hydration, stress management, movement, and so forth. Again, nothing that will surprise the well-informed reader. So, what does this book have to offer that we’re not assuming knowledge of?

    Informationally, very little. But inspirationally, rather more, and a lot is about integrating healthier changes into your life and making them actually stick—and that’s where the real value of the book lies.

    The style is, as with her other book “Futureproof” that we reviewed all so recently, again very direct and personable, and/but has a normal British amount of casual swearing that might shock some American readers. There’s a lot less science in this book than her other one, so there’s no bibliography per se, just an “acknowledgements” section at the back.

    Bottom line: if you know what you need to do but struggle more with actually doing it, this book can help with that.

    Click here to check out It’s Not A Diet, and do not diet!

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  • New cases of meningococcal disease have been detected. What are the symptoms? And who can get vaccinated?

    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.

    Two Tasmanian women have been hospitalised with invasive meningococcal disease, bringing the number of cases nationally so far this year to 48. Health authorities are urging people to watch for symptoms and to check if they’re eligible for vaccination.

    Invasive meningococcal disease is a rare but life-threatening illness caused by the bacteria Neisseria meningitidis. Invasive means the infection spreads rapidly through the blood and into your organs.

    Early emergency medical care is important for survival and to reduce the chance of long-term complications. Even in those who survive, up to 30% suffer permanent cognitive, physical or psychological disabilities.

    Thankfully, vaccines are available to protect against it.

    How do you catch it?

    Around one in ten people carry the meningococcal bacteria in their nose or throats.

    The bacteria does not easily pass from person to person by breathing the same air or sharing drinks or food – and the bacteria do not survive well outside the human body.

    It is spread through close and prolonged contact of oral and respiratory secretions, such as saliva, from others who live in your household or through deep, intimate kissing.

    There is no way to know if you carry the bacteria, as carriers don’t have symptoms.

    Who is most at risk?

    Meningococcal disease can affect anyone.

    But infants under one, adolescents and young adults aged 15–25 years, and people without a spleen or who are immunosuppressed are at a higher risk of developing invasive disease.

    Meningococcal disease notifications by age and sex

    Babies and teens are more likely to contract the disease than other age groups. National Notifiable Disease Surveillance System

    Although sensitive to common antibiotics such as penicillin, the meningococcal bacteria can cause severe infection and death in a matter of hours. The difficulty in picking up meningococcal disease early is that, early on, it can mimic common viral illnesses that people would recover from without any treatment.

    Most people experience a sudden onset of fever, difficulty looking at light and/or a rash. The rash is non-blanching, meaning it doesn’t fade when you apply pressure to it. But early in the illness, it can start out as a blanching rash that fades with pressure.

    Young infants may also become irritable, have difficulty waking up, or refuse to feed.

    The bacteria usually causes a meningitis – inflammation of the lining around the brain and spinal cord – or a bloodstream infection, called septicemia or sepsis. But sometimes it can cause an infection of the bone, lungs (pneumonia) or eyes (conjunctivitis).

    Protection against different strains

    There are 13 types of meningococcal bacteria that cause invasive disease, but types A, B, C, W and Y cause the most illness.

    The rapid disease progression occurs because the bacteria has a sugar capsule which allows it to evade the immune system.

    But each of the 13 types has its own unique capsule. So immunity to one strain does not offer immunity to other strains.

    Currently, two types of vaccines are available: a vaccine that protects against meningococcal A, C, W and Y (MenACWY); and another vaccine that protects against meningococcal B.

    The vaccines are manufactured differently and therefore have different mechanisms of protection.

    The MenACWY vaccine uses parts of the sugar capsule within each of the bacteria and joins them to a protein. This is called a “conjugate vaccine” and allows for a better immune response, especially in young infants.

    The MenB vaccine does not contain the sugar capsule but includes four other proteins from the surface of the meningococcal B bacteria.

    Both vaccines are registered for all people aged six months and older, and are safe for immunocompromised people.

    MenACWY vaccine

    The MenACWY vaccine is funded under the National Immunisation Program, and given for free, to all infants aged 12 months. There is also a free catch-up program for teens in Year 10.

    The MenACWY vaccine protects against disease and also decreases the bacteria load in the throat, reducing the likelihood of transmission to others.

    MenB vaccine

    The MenB vaccine recommended for all infants aged six weeks or more. But it’s only available for free to infants in South Australia and Queensland, through state-based programs, and to Aboriginal and Torres Strait Islander infants nationally, via the National Immunisation Program.

    Parents of non-Indigenous infants in other states will pay around A$220–270 for two doses of the MenB vaccine.

    The MenB vaccine is highly protective against invasive disease for the person who receives the vaccine. But it does not eradicate the bacteria from the throat, nor does it decrease spread of the bacteria to others.

    Reducing meningococcal disease

    Other people who are at high risk of meningococcal exposure are also recommended for vaccination: people without a functional spleen, those with certain immunocompromising conditions, certain travellers and some lab workers.

    Since the rollout of the conjugate MenC vaccine in 2001 and the MenACWY in 2018, rates of invasive meningococcal disease have dropped dramatically, from 684 cases in 2002, to 136 cases in 2024. The most common strain to cause disease is now meningococcal B.

    Meningococcal notifications by jurisdiction

    Vaccination has reduced case numbers. National Notifiable Disease Surveillance System

    Another reason for adults to get vaccinated

    The MenB vaccine has also been shown to lower rates of another bacterial infection, gonorrhoea, by 33–47%. This is because the gonococcal bacteria is closely related and shares similar surface protein structures to meningococcal bacteria.

    In Australia, rates of gonorrhea have doubled over the past ten years , with higher rates among young Aboriginal and Torres Islander people.

    The Northern Territory began offering the vaccine to people aged 14 to 19 last year as part of a research trial.

    Further research is underway in Australia to better understand the meningococcal bacteria, its capability to evade the immune system and the cross protection against gonorrhoea.

    Archana Koirala, Paediatrician and Infectious Diseases Specialist; Clinical Researcher, University of Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • How Healers Heal – by Dr. Shilpi Pradhan

    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.

    First note: the listed author here is in fact the compiler, with the authors being a collection of no fewer than 33 board-certified lifestyle medicine physicians. So, we’re not getting just a single person’s opinions/bias here!

    But what is lifestyle medicine? This book holds the six pillars of lifestyle medicine to be:

    1. Nutrition
    2. Physical activity
    3. Stress management
    4. Restorative sleep
    5. Social connections
    6. Avoidance of risky substances

    …and those things are what we read about throughout the book, both in highly educational mini-lecture form, and sometimes highly personal storytelling.

    It’s not just a “do these things” book, though yes, there’s a large part of that. It also covers wide topics, from COVID to alopecia, burnout to grief, immune disorders to mysterious chest pains (and how such mysteries are unravelled, when taken seriously).

    One of the greatest strengths of this book is that it’s very much “medicine, as it should be”, so that the reader knows how to recognize the difference.

    Bottom line: this book doesn’t fit into a very neat category, but it’s a very worthwhile book to read, and one that could help inform a decision that changes the entire path of your life or that of a loved one.

    Click here to check out How Healers Heal, and learn to recognize the healthcare you deserve!

    Don’t Forget…

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  • Mounjaro/Zepbound’s Stable Weight Loss Curve

    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.

    When it comes to GLP-1 Receptor Agonists (GLP-1 RAs), most of the talk is about semaglutide (e.g. Ozempic and Wegovy), but there are other options. For example:

    Ozempic’s cousin drug liraglutide is about to get cheaper. But how does it stack up?

    Today, though, we’re going to talk about tirzepatide.

    What is tirzepatide?

    It’s another GLP-1 RA, meaning that although it’s chemically different from the other aforementioned drugs (and thus gets a separate patent), it’s doing fundamentally the same job in the same fundamental way.

    For this reason, sometimes they all get held under the same umbrella when it comes to science examining their effects, for example:

    Most People Who Start GLP-1 RAs Quit Them Within A Year (Here’s Why)

    Still, there are small differences in their performance in various ways, so they call get different studies, too.

    In the main study we’re going to talk about today, they looked at tirzepatide use for weight loss over the course of three years.

    Note:

    • Mounjaro is terzepatide licensed for use in diabetes
    • Zepbound is terzepatide licensed for use in weight loss

    They’re the exact same drug and are even made by the same company; the distinction is only because the FDA likes to be paid twice.

    About the study

    The study followed 690 participants who were took tirzepatide consistently over three years (65% being female, average age 49, average BMI 38.6).

    Some results:

    • The average time to reach nadir weight (i.e. their lowest recorded weight over the observation period) was 22 months
    • Over that time, participants enjoyed a 23.1% mean weight reduction.
    • Over the full three years, participants regained an average of 3.7 of those percentage points.
    • This means that after the full three years, they had enjoyed, on average, a sustained net loss of 19.4%.

    To break it down by dosages (participants were taking 5mg/day, 10mg/day, or 15mg/day):

    • 5 mg: 73% regained <5%, 19% regained 5–10%, 8% regained ≥10%
    • 10 mg: 65% regained <5%, 26% regained 5–10%, 9% regained ≥10%
    • 15 mg: 73% regained <5%, 20% regained 5–10%, 7% regained ≥10%

    Which is pretty good! You can read all about it here:

    Three-year study of tirzepatide shows that most patients only regain 5% or less from their lowest weight

    However! Headlines quoting that stat without any kind of caveat are a little misleading, as it can look like it is claiming that if you stop taking it, then you’ll only regain 5% or less from your lowest weight. Which is not true.

    If you stop taking it, you’ll indeed bounce back to more or less your original weight, or potentially a little higher, because of metabolic adjustments as a result of losing muscle along with the fat due to eating less.

    See also: What happens when I stop taking a drug like Ozempic or Mounjaro?

    Want a natural method instead?

    It is possible to get many of the effects of GLP-1 RAs without taking GLP-1RAs, by enjoying foods that increase incretin, a hormone group (the most well-known of which is GLP-1) that slows down stomach emptying, which means a gentler blood sugar curve and feeling fuller for longer. It also acts on the hypothalamus, controlling appetite via the brain too (signalling fullness and reducing hunger).

    For what foods to focus on, see:

    5 Ways To Naturally Boost The “Ozempic Effect” ← this is from Dr. Jason Fung, who is perhaps most well-known for his work in functional medicine for reversing diabetes, and he’s once again giving us sound advice about metabolic hormone-hacking with dietary tweaks!

    Enjoy!

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  • 6 Signs Of Stroke (One Month In Advance)

    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.

    Most people can recognise the signs of a stroke when it’s just happened, but knowing the signs that appear a month beforehand would be very useful. That’s what this video’s about!

    The Warning Signs

    • Persistently elevated blood pressure: one more reason to have an at-home testing kit and use it regularly! Or a smartwatch or similar that’ll do it for you. The reason this is relevant is because high blood pressure can lead to damaging blood vessels, causing a stroke.
    • Excessive fatigue: of course, this one can have many possible causes, but one of them is a “transient ischemic attack” (TIA), which is essentially a micro-stroke, and can be a precursor to a more severe stroke. So, we’re not doing the Google MD thing here of saying “if this, then that”, but we are saying: paying attention to the overall patterns can be very useful. Rather than fretting unduly about a symptom in isolation, see how it fits into the big picture.
    • Vision problems: especially if sudden-onset with no obvious alternative cause can be a sign of neural damage, and may indicate a stroke on the way.
    • Speech problems: if there’s not an obvious alternative explanation (e.g. you’ve just finished your third martini, or was this the fourth?), then speech problems (e.g. slurred speech, trouble forming sentences, etc) are a very worrying indicator and should be treated as a medical emergency.
    • Neurological problems: a bit of a catch-all category, but memory issues, loss of balance, nausea without an obvious alternative cause, are all things that should get checked out immediately just in case.
    • Numbness or weakness in the extremities: especially if on one side of the body only, is often caused by the TIA we mentioned earlier. If it’s both sides, then peripheral neuropathy may be the culprit, but having a neurologist take a look at it is a good idea either way.
    https://www.youtube.com/watch?v=z0_yZkz2iXY

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Two Things You Can Do To Improve Stroke Survival Chances

    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

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