
8 Signs Of Iodine Deficiency You Might Not Expect
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Health Coach Kait (BSc Nutrition & Exercise) is a certified health and nutrition coach, and today she’s here to talk about iodine—which is important for many of our body functions, from thyroid hormone production to metabolic regulation to heart rate management, as well as more superficial-but-important-too things like our skin and hair.
Kait’s hitlist
Here’s what she recommends we look out for:
- Swollen neck: even a slightly swollen neck might indicate low iodine levels (this is because that’s where the thyroid glands are)
- Hair loss: iodine is needed for healthy hair growth, so a deficiency can lead to hair loss / thinning hair
- Dry and flaky skin: with iodine’s role in our homeostatic system not being covered, our skin can dry out as a result
- Feeling cold all the time: because of iodine’s temperature-regulating activities
- Slow heart rate: A metabolic slump due to iodine deficiency can slow down the heart rate, leading to fatigue and weakness (and worse, if it persists)
- Brain fog: trouble focusing can be a symptom of the same metabolic slump
- Fatigue: this is again more or less the same thing, but she said eight signs, so we’re giving you the eight!
- Irregular period (if you normally have such, of course): because iodine affects reproductive hormones too, an imbalance can disrupt menstrual cycles.
For more on each of these, as well as how to get more iodine in your diet, enjoy:
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Further reading
You might also like to read:
- A Fresh Take On Hypothyroidism
- Foods For Managing Hypothyroidism (incl. Hashimoto’s)
- Eat To Beat Hyperthyroidism!
Take care!
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Does PRP Work For Hair Loss?
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Dr. Ankit Gupta takes us through the details of this hair loss remedy for androgenic alopecia.
The bald truth
Platelet-Rich Plasma (PRP) is a controversial treatment for androgenic hair loss.
What it involves: blood is drawn and separated using a centrifuge. PRP—including growth proteins and hormones—is extracted from the blood; about 30 ml of blood is needed to produce 5 ml of PRP. This is then injected directly into the scalp. As this can be painful, local anaesthetic is sometimes used first. This usually involves monthly sessions for the first 3 months, then booster sessions every 3–6 months thereafter.
Does it work? Research is young; so far 60% of trials have found it worked; 40% found it didn’t. When it works, effectiveness (in terms of hair restoration) is considered to be between 25–43%. Results are inconsistent and seem to vary from person to person.
In short, this doctor’s recommendation is to consider it after already having tried standard treatments such as finasteride and/or minoxidil, as they are more likely to work and don’t involve such exciting procedures as injecting your own blood extracts back into your head.
For more on all of this, plus links to the 13 papers cited, enjoy:
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Want to learn more?
You might also like to read:
- Hair-Loss Remedies, By Science
- Hair Growth: Caffeine and Minoxidil Strategies
- Gentler Hair Health Options
Take care!
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Parsnips vs Sweet Potato – Which is Healthier?
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Our Verdict
When comparing parsnips to sweet potato, we picked the sweet potato.
Why?
In terms of macros, there isn’t much between them: parsnips have very slightly more fiber and sweet potato very slightly more carbs and protein, but it’s close enough to fairly call it a tie, as we’re looking at average numbers, and the differences are within each other’s margins of variation (since exact figures will vary from plant to plant, soil to soil, etc).
In the category of vitamins, parsnips have more of vitamins B9, E, and choline, while sweet potatoes have more of vitamins A, B1, B2, B3, B5, B6, B7, and K. Thus, a clear win for sweet potatoes in this round.
When it comes to minerals, parsnips have more phosphorus and selenium, while sweet potatoes have more copper, iron, manganese, potassium, and zinc.
Adding up the sections makes for an overall win for sweet potatoes, but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
Carb-Strong or Carb-Wrong? Should You Go Light Or Heavy On Carbs?
Enjoy!
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What’s the link between talcum powder and cancer?
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More than 1,300 Victorians have joined a class action against Johnson & Johnson alleging its talcum powder products left them with ovarian cancer, mesothelioma (cancer affecting the lungs) and other cancers affecting the reproductive organs.
This follows lawsuits in the United Kingdom and the United States, including a prominent case in California. In December 2025, Johnson & Johnson was forced to pay two women US$40 million after a jury found its baby powder was dangerous and that it had failed to warn consumers.
Talc is a naturally occurring mineral mined in many parts of the world. People can come into contact with it during mining and processing, industrial applications, and more commonly, through its use in cosmetics and body powders.
People use talc on their genitals to absorb moisture, reduce friction, disguise odours, or to reduce skin rashes and chafing. Talc increases the opaqueness of face powders and cosmetics, leaving skin feeling smooth and soft.
So how is it linked to cancer? And what does the scientific evidence say?
Contamination with asbestos
Since the 1970s, questions have emerged about whether talc could be contaminated with asbestos. Asbestos is a cancer-causing agent that can affect the lungs when inhaled.
Talc and asbestos are minerals often found close to each other in the Earth, so there is potential for talc to be contaminated with asbestos during the mining process.
Since the 1970s, manufacturers have attempted to produce pure talcum powder free from asbestos. However, it’s unclear how routinely samples are tested and the extent of contamination over the past 50 years.
In 2023, Johnson & Johnson stopped selling talc in its products worldwide, including in Australia, switching instead to a cornflour base. Other manufacturers still sell talcum powder and it’s still used in cosmetics, as well as industrially.
What does the science say about the cancer link?
Two cancers have a possible link with talc use:
- lung cancer, due to the potential to inhale talc particles, which can occur with some types of jobs
- ovarian cancer, due to regular use of talcum powder in the genital area.
Some human studies have found products containing talc are linked with higher rates of ovarian cancer. Other studies have found no link.
Studies that examined the use of talc on the genital area found no evidence to suggest a link between talc and uterine or cervical cancer.
But there are several challenges to overcome when studying the link between talcum powder and cancer. It can be difficult to recall details about talc use (brand, amount, and so on) many years later. Some people who developed cancer will have died before being identified and studied, so won’t be included.
However, when researchers investigated how often participants used talc powder and compared those who used it frequently with those who didn’t, they found an increased risk of ovarian cancer among frequent users.
So what does it all mean?
When there are differing results from multiple studies, those results can be summarised together to answer the research question. So what does all the currently available evidence say about the relationship between talc usage and ovarian cancer?
This summary study concludes there appears to be a weak risk of some types of ovarian cancer, meaning it’s linked to a small increase in risk, but the reasons why remain unclear.
The evidence suggests talc does not increase the risk of other gynaecological cancers, such as uterine and cervical.
Talc contaminated with asbestos is clearly linked to an increased risk of lung cancer. However, cosmetic use of talc doesn’t seem to increase the risk of lung cancer because users don’t breathe it in.
In 2024 the World Health Organization (WHO) updated its advice to say that talc is “probably carcinogenic” which means it probably causes cancer in humans. This is the second-highest risk level for cancer, which includes the herbicide glyphosate (Roundup) and red meat.
If you use talcum powder and are concerned about an increased risk of cancer, it’s recommended you stop using it or limit how much you use. As with all decisions in life, consider the balance between potential harms and benefits, especially if you’ve used talc for a long time and want to minimise your risk of getting cancer.
Tam Ha, Associate Professor of Cancer Epidemiology, University of Wollongong
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Senior Meetup Groups Combating Loneliness
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It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
“I would like to read more on loneliness, meetup group’s for seniors. Thank you”
Well, 10almonds is an international newsletter, so it’s hard for us to advise about (necessarily: local) meetup groups!
But a very popular resource for connecting to your local community is Nextdoor, which operates throughout the US, Canada, Australia, and large parts of Europe including the UK.
In their own words:
Get the most out of your neighborhood with Nextdoor
It’s where communities come together to greet newcomers, exchange recommendations, and read the latest local news. Where neighbors support local businesses and get updates from public agencies. Where neighbors borrow tools and sell couches. It’s how to get the most out of everything nearby. Welcome, neighbor.
Curious? Click here to check it out and see if it’s of interest to you
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Macadamia Nuts vs Brazil Nuts – Which is Healthier?
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Our Verdict
When comparing macadamia nuts to Brazil nuts, we picked the Brazil nuts.
Why?
They’re a lot more nutrient dense! But watch out…
First, to do due diligence in terms of macros: Brazil nuts have twice as much protein and less fat, as well as being a little higher in fiber and slightly lower in carbs.
In terms of vitamins, Brazil nuts are about 10x higher in vitamin E, while macadamias are somewhat higher in several B-vitamins.
The category of minerals is where it gets interesting. Macadamia nuts are a little higher in iron and considerably higher in Manganese. But… Brazil nuts are a lot higher in calcium, copper, magnesium, phosphorus, potassium, selenium, and zinc.
About that selenium… Specifically, it’s more than 5,000x higher, and a cup of Brazil nuts would give nearly 10,000x the recommended daily amount of selenium. Now, selenium is an essential mineral (needed for thyroid hormone production, for example), and at the RDA it’s good for good health. Your hair will be luscious and shiny. However, go much above that, and selenium toxicity becomes a thing, you may get sick, and it can cause your (luscious and shiny) hair to fall out. For this reason, it’s recommended to eat no more than 3–4 Brazil nuts per day.
In short… Brazil nuts are much more nutrient dense in general, and thus come out on top here. But, they’re so nutrient dense in the case of selenium, that careful moderation is advised.
Want to learn more?
You might like to read:
Why You Should Diversify Your Nuts
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Black Pepper’s Impressive Anti-Cancer Arsenal
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Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
Piperine, a compound found in Piper nigrum (black pepper, to its friends), has many health benefits. It’s included as a minor ingredient in some other supplements, because it boosts bioavailability. In its form as a kitchen spice, it’s definitely a superfood.
What does it do?
First, three things that generally go together:
These things often go together for the simple reason that oxidative stress, inflammation, and cancer often go together. In each case, it’s a matter of cellular wear-and-tear, and what can mitigate that.
For what it’s worth, there’s generally a fourth pillar: anti-aging. This is again for the same reason. That said, black pepper hasn’t (so far as we could find) been studied specifically for its anti-aging properties, so we can’t cite that here as an evidence-based claim.
Nevertheless, it’s a reasonable inference that something that fights oxidation, inflammation, and cancer, will often also slow aging.
Special note on the anti-cancer properties
We noticed two very interesting things while researching piperine’s anti-cancer properties. It’s not just that it reduces cancer risk and slows tumor growth in extant cancers (as we might expect from the above-discussed properties). Let’s spotlight some studies:
It is selectively cytotoxic (that’s a good thing)
Piperine was found to be selectively cytotoxic to cancerous cells, while not being cytotoxic to non-cancerous cells. To this end, it’s a very promising cancer-sniper:
Piperine as a Potential Anti-cancer Agent: A Review on Preclinical Studies
It can reverse multi-drug resistance in cancer cells
P-glycoprotein, found in our body, is a drug-transporter that is known for “washing out” chemotherapeutic drugs from cancer cells. To date, no drug has been approved to inhibit P-glycoprotein, but piperine has been found to do the job:
Targeting P-glycoprotein: Investigation of piperine analogs for overcoming drug resistance in cancer
What’s this about piperine analogs, though? Basically the researchers found a way to “tweak” piperine to make it even more effective. They called this tweaked version “Pip1”, because calling it by its chemical name,
((2E,4E)-5-(benzo[d][1,3]dioxol-5-yl)-1-(6,7-dimethoxy-3,4-dihydroisoquinolin-2(1 H)-yl)penta-2,4-dien-1-one)
…got a bit unwieldy.
The upshot is: Pip1 is better, but piperine itself is also good.
Other benefits
Piperine does have other benefits too, but the above is what we were most excited to talk about today. Its other benefits include:
- Neuroprotective effects (against Alzheimer’s, Parkinson’s, and more)
- Blood-sugar balancing / antidiabetic effect
- Good for gut microbiome diversity
- Heart health benefits, including cholesterol-balancing
- Boosts bioavailability of other nutrients/drugs
Enjoy!
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