Biohack Your Brain – by Dr. Kristen Willeumier

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The title of this book is a little misleading, as it’s not really about biohacking; it’s more like a care and maintenance manual for the brain.

This distinction is relevant, because to hack a thing is to use it in a way it’s not supposed to be used, and/or get it to do something it’s not supposed to do.

Intead, what neurobiologist Dr. Kristen Willeumier offers us is much more important: how to keep our brain in good condition.

She takes us through the various things that our brain needs, and what will happen if it doesn’t get them. Some are dietary, some are behavioral, some are even cognitive.

A strength of this book is not just explaining what things are good for the brain, but also: why. Understanding the “why” can be the motivational factor that makes a difference between us doing the thing or not!

For example, if we know that exercise is good for the brain, we think “sounds reasonable” and carry on with what we were doing. If, however, we also understand how increased bloodflow helps with the timely removal of beta-amyloids that are associated with Alzheimer’s, we’re more likely to make time for getting that movement going.

Bottom line: there are key things we can do to keep our brain healthy, and you probably wouldn’t want to miss any. This book is a great care manual for such!

Click here to check out Biohack Your Brain and keep your brain young and fit!

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Recommended

  • Mindsight – by Dr. Daniel Siegel
  • How to Do the Work – by Dr. Nicole LaPera
    Dr. Nicole LaPera’s book offers a bold approach to self-therapy, focusing on treating the cause rather than the symptom. If you’re ready to go deeper than CBT worksheets, this is the book for you.

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  • Why You Can’t Deep Squat (And the Benefits You’re Missing)

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    Matt Hsu fought his own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head. Seeking answers, he’s spent a career in corrective exercise, posture alignment, structural integration, orthopedic exercise, sports medicine, and has more certifications than we care to list. In short, he knows his stuff.

    Yes you can (with some work)

    The deep squat, also called Asian squat, Slav squat, sitting squat, resting squat, primal squat, and various other names, is an important way of sitting that has implications for a lot of aspects of health.

    Why it’s so important: it preserves the mobility of our hips, ankles, and everything in between, and maintaining especially the hip mobility makes a big difference not only to general health, but also to reducing the risk of injury. It also maintains lower body strength, making falls in older age less likely in the first place, and if falls do happen, makes injury less likely, and if injury does happen, makes the injury likely less severe.

    An important misconception: there is a popular, but unfounded, belief that the ability or inability to do this is decided by genes—or if not outright decided, that at the very least Asians and Slavs have a genetic advantage. However, this is simply not true. Westerners and others can learn to do it just fine, and on the flipside, Asians and Slavs who grew up in the West may often struggle with it. The truth is, the deciding factor is lifestyle: if your culture involves sitting this way more often, you’ll be able to do it more comfortably and easily than if you’re just now trying it for the first time.

    Factors that you can control: you can’t change where you grew up, but you can change how you sit down now. Achieving the squat requires repeated position practice, and the more frequently you do so (even if you just start with a few seconds and work your way up to longer periods), the better you’ll get at it. And, on the contrary, sitting in chairs weakens and shortens the muscles involved, so any time you spend sitting in chairs is working against you. There are many reasons it’s advisable to avoid sitting in chairs more than necessary, and this is one of them.

    10almonds tip: a limiting factor for many people initially is ankle flexibility, which may result in one’s center of gravity being a bit far back, leading to a tendency to have to change something to avoid toppling over backwards. Rather than holding onto something immobile (e.g. furniture) in front of where you are sitting, consider simply holding an object in front of you in your hands. A book is a fine example; holding that in front of you (feel free to read the book) will shift your center of gravity forwards a bit, and will thus allow you to sit there a little longer, thus improving your strength and flexibility while you do, until you can do it without holding something in front of you. If you try with a book and you’re still prone to toppling backwards, try with something heavier, but do use the minimum weight necessary, because ultimately the counterbalance is just a crutch to get you to where you need to be.

    For more visual advice on how to do it, enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

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  • White Beans vs Pinto Beans – Which is Healthier?

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    Our Verdict

    When comparing white beans to pinto beans, we picked the pinto beans.

    Why?

    Both are good and both have their strengths! But we say the pinto beans come out on top in total:

    In terms of macros, the two beans are about equal in protein and carbs, while pinto beans have notably more fiber. White beans were already good, but we say having 1.5x the fiber makes pinto beans the winner in this category.

    In the category of vitamins, white beans are not higher in any vitamins, while pinto beans have more of vitamins B1, B2, B3, B6, B7, B9, and C, making for a 7:0 win for pinto beans. It’s worth mentioning that both beans are equal in vitamins B5, E, K, and choline, though. Still, pinto beans win easily on the strength of those 7 vitamins they have more of.

    When it comes to minerals, white beans have more calcium, copper, iron, magnesium, manganese, potassium, and zinc, while pinto beans have more phosphorus and selenium, making for a win for white beans this time.

    Adding up the sections makes for an overall win for pinto beans, but by all means, enjoy either or both; diversity is good!

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Take care!

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  • Here’s how to help protect babies and kids from RSV

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    What you need to know

    • RSV is a respiratory virus that is especially dangerous for babies and young children.
    • There are two ways to help protect babies from RSV: vaccination during pregnancy and giving babies nirsevimab, an RSV antibody shot.
    • If someone in your household has RSV, watch for signs of severe illness and take steps to help prevent it from spreading.

    Respiratory syncytial virus, or RSV, is a very contagious seasonal respiratory illness that is especially dangerous for infants and young children. Cases rose dramatically last month, and an increasing number of kids and older adults with RSV are being hospitalized across the United States.

    Fortunately, pregnant people can get vaccinated during pregnancy or get their infants and young children an RSV antibody shot to help them stay healthy.

    Read on to learn about symptoms of RSV, how to help prevent infants and children from getting very sick, and what families should do if someone in their household is sick with the virus.

    What are the symptoms of RSV in babies and young children?

    RSV symptoms in young children may include a runny nose, decreased eating and drinking, and coughing, which may lead to wheezing and difficulty breathing.

    Infants with RSV may show symptoms like irritability, decreased activity and appetite, and life-threatening pauses in breathing (apnea) that last for more than 10 seconds. Most infants with RSV will not develop a fever, but babies who are born prematurely, have weakened immune systems, or have chronic lung disease are more likely to become very sick.

    Who is eligible for an RSV antibody shot?

    The Centers for Disease Control and Prevention recommends that babies younger than 8 months whose gestational parent did not receive an RSV vaccine during pregnancy receive nirsevimab between October and March, when RSV typically peaks. This antibody shot delivers proteins that can help protect them against RSV.

    Nirsevimab is also recommended for children between 8 and 19 months who are at increased risk of severe RSV, including children who are born prematurely, have chronic lung disease or severe cystic fibrosis, are immunocompromised, or are American Indians or Alaska Natives.

    Nirsevimab is typically covered by insurance or costs $495 out of pocket. Children who are eligible for the CDC’s Vaccines for Children Program can receive nirsevimab at no cost.

    How can families help prevent RSV from spreading?

    It’s recommended that children and adults who are sick with RSV stay home and away from others. If your infant or child has difficulty breathing or develops blue or gray skin, take them to an emergency room right away.

    People who are infected with RSV can spread the disease when they cough or sneeze; have close contact with others; or touch, cough, or sneeze on shared surfaces. Help protect your family from catching and spreading RSV at home and in public places by ensuring that everyone covers their mouths during coughing and sneezing, washes their hands often, and wears a high-quality, well-fitting mask.

    For more information, talk to your health care provider.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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Related Posts

  • Mindsight – by Dr. Daniel Siegel
  • A short history of sunscreen, from basting like a chook to preventing skin cancer

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    Australians have used commercial creams, lotions or gels to manage our skin’s sun exposure for nearly a century.

    But why we do it, the preparations themselves, and whether they work, has changed over time.

    In this short history of sunscreen in Australia, we look at how we’ve slathered, slopped and spritzed our skin for sometimes surprising reasons.

    At first, suncreams helped you ‘tan with ease’

    Advertisement for Hamilton's Sunburn Vanishing Cream
    This early sunscreen claimed you could ‘tan with ease’.
    Trove/NLA

    Sunscreens have been available in Australia since the 30s. Chemist Milton Blake made one of the first.

    He used a kerosene heater to cook batches of “sunburn vanishing cream”, scented with French perfume.

    His backyard business became H.A. Milton (Hamilton) Laboratories, which still makes sunscreens today.

    Hamilton’s first cream claimed you could “
    Sunbathe in Comfort and TAN with ease”. According to modern standards, it would have had an SPF (or sun protection factor) of 2.

    The mirage of ‘safe tanning’

    A tan was considered a “modern complexion” and for most of the 20th century, you might put something on your skin to help gain one. That’s when “safe tanning” (without burning) was thought possible.

    Coppertone advertisement showing tanned woman in bikini
    This 1967 Coppertone advertisement urged you to ‘tan, not burn’.
    SenseiAlan/Flickr, CC BY-SA

    Sunburn was known to be caused by the UVB component of ultraviolet (UV) light. UVA, however, was thought not to be involved in burning; it was just thought to darken the skin pigment melanin. So, medical authorities advised that by using a sunscreen that filtered out UVB, you could “safely tan” without burning.

    But that was wrong.

    From the 70s, medical research suggested UVA penetrated damagingly deep into the skin, causing ageing effects such as sunspots and wrinkles. And both UVA and UVB could cause skin cancer.

    Sunscreens from the 80s sought to be “broad spectrum” – they filtered both UVB and UVA.

    Researchers consequently recommended sunscreens for all skin tones, including for preventing sun damage in people with dark skin.

    Delaying burning … or encouraging it?

    Up to the 80s, sun preparations ranged from something that claimed to delay burning, to preparations that actively encouraged it to get that desirable tan – think, baby oil or coconut oil. Sun-worshippers even raided the kitchen cabinet, slicking olive oil on their skin.

    One manufacturer’s “sun lotion” might effectively filter UVB; another’s merely basted you like a roast chicken.

    Since labelling laws before the 80s didn’t require manufacturers to list the ingredients, it was often hard for consumers to tell which was which.

    At last, SPF arrives to guide consumers

    In the 70s, two Queensland researchers, Gordon Groves and Don Robertson, developed tests for sunscreens – sometimes experimenting on students or colleagues. They printed their ranking in the newspaper, which the public could use to choose a product.

    An Australian sunscreen manufacturer then asked the federal health department to regulate the industry. The company wanted standard definitions to market their products, backed up by consistent lab testing methods.

    In 1986, after years of consultation with manufacturers, researchers and consumers, Australian Standard AS2604 gave a specified a testing method, based on the Queensland researchers’ work. We also had a way of expressing how well sunscreens worked – the sun protection factor or SPF.

    This is the ratio of how long it takes a fair-skinned person to burn using the product compared with how long it takes to burn without it. So a cream that protects the skin sufficiently so it takes 40 minutes to burn instead of 20 minutes has an SPF of 2.

    Manufacturers liked SPF because businesses that invested in clever chemistry could distinguish themselves in marketing. Consumers liked SPF because it was easy to understand – the higher the number, the better the protection.

    Australians, encouraged from 1981 by the Slip! Slop! Slap! nationwide skin cancer campaign, could now “slop” on a sunscreen knowing the degree of protection it offered.

    How about skin cancer?

    It wasn’t until 1999 that research proved that using sunscreen prevents skin cancer. Again, we have Queensland to thank, specifically the residents of Nambour. They took part in a trial for nearly five years, carried out by a research team led by Adele Green of the Queensland Institute of Medical Research. Using sunscreen daily over that time reduced rates of squamous cell carcinoma (a common form of skin cancer) by about 60%.

    Follow-up studies in 2011 and 2013 showed regular sunscreen use almost halved the rate of melanoma and slowed skin ageing. But there was no impact on rates of basal cell carcinoma, another common skin cancer.

    By then, researchers had shown sunscreen stopped sunburn, and stopping sunburn would prevent at least some types of skin cancer.

    What’s in sunscreen today?

    An effective sunscreen uses one or more active ingredients in a cream, lotion or gel. The active ingredient either works:

    • “chemically” by absorbing UV and converting it to heat. Examples include PABA (para-aminobenzoic acid) and benzyl salicylate, or

    • “physically” by blocking the UV, such as zinc oxide or titanium dioxide.

    Physical blockers at first had limited cosmetic appeal because they were opaque pastes. (Think cricketers with zinc smeared on their noses.)

    With microfine particle technology from the 90s, sunscreen manufacturers could then use a combination of chemical absorbers and physical blockers to achieve high degrees of sun protection in a cosmetically acceptable formulation.

    Where now?

    Australians have embraced sunscreen, but they still don’t apply enough or reapply often enough.

    Although some people are concerned sunscreen will block the skin’s ability to make vitamin D this is unlikely. That’s because even SPF50 sunscreen doesn’t filter out all UVB.

    There’s also concern about the active ingredients in sunscreen getting into the environment and whether their absorption by our bodies is a problem.

    Sunscreens have evolved from something that at best offered mild protection to effective, easy-to-use products that stave off the harmful effects of UV. They’ve evolved from something only people with fair skin used to a product for anyone.

    Remember, slopping on sunscreen is just one part of sun protection. Don’t forget to also slip (protective clothing), slap (hat), seek (shade) and slide (sunglasses).The Conversation

    Laura Dawes, Research Fellow in Medico-Legal History, Australian National University

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

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  • Stolen Focus – by Johann Hari

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    Having trouble concentrating for long periods? It’s not just a matter of getting older…

    Johann Hari outlines twelve key ways in which our attention has not merely “wandered”, so much as it has been outright stolen.

    By whom? For what purpose? Obvious culprits include social media and outrage-stoking news outlets, but the problem, as Hari illustrates, goes much deeper than that.

    He talks about how we cannot truly multi-task, and can only switch beween tasks, at a cost. And yet, the modern world is not at all friendly to single-tasking!

    Writer’s note: as I write this, I have active two screens, containing four windows, one of which has three tabs open. I am not multitasking; all those things pertain to the work I am doing right now. If I closed them between use, it’d only cost me more time and attention opening and closing them all the time. And yet, my working conditions are considered practically “hyperfocused” in this century!

    • We learn about how the working world has changed, and the rise of physical and mental exhaustion that has come with it.
    • We learn about the collapse of sustained reading, that started well before the modern Internet.
    • We learn about factors such as dietary shifts that sap our energy too.

    …and more. Twelve key things, remember.

    But, it’s not all doom and gloom. There are things we can do to fight back. Some are personal changes; others are societal changes to push for.

    The last part of the book is given over to, essentially, a manifesto (and how-to guide) for reclaiming our attention and thinking deeply again.

    Bottom line: if you struggle with maintaining attention; this is a book for you. You might want to put your phone in a drawer while you read it, though

    Click here to check out Stolen Focus, and reclaim yours!

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  • The Secret to Mental Health – by George Pransky

    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.

    This book (and its author) have a sizeable popular following, so it definitely can be said that it has been well-received by many people. The premise in this book is that there is fundamentally nothing wrong with anybody’s brain, and rather everything can be broken down into:

    • Mind (the energy and intelligence that animates all life)
    • Consciousness (the capacity to be aware of one’s life and experiences)
    • Thought (the ability to think, allowing individuals to create their personal experience of reality)

    The author explains, over the course of 145 pages, that where anyone with any perceived mental health issue is going wrong is by either lacking self-awareness (Consciousness) or erring by creating an undesirable personal experience of reality (Thought).

    In terms of the science of this, frequent references are made to “there is evidence that shows”, “new discoveries about mental health suggest…”, etc, but this claimed evidence is never actually presented, just alluded to. Where many books would have a bibliography, this one has simply a collection of what the author has titled “interesting case studies, conversations, papers, and discussions” (there are no actual case studies or papers; it is just a collection of anecdotes).

    The style is… Honestly, in this reviewer’s opinion, barely readable. But, apparently lots of people love it, so your mileage may vary.

    We don’t usually delve too far into claimed credentials, but because of the interesting writing style and the bold claims without evidence, we were curious as to where this PhD came from, and apparently it came from a now-shut-down diploma mill that was described by the court as “a complete scam”.

    Bottom line: we can’t recommend this one, but we read it so that you don’t have to, and we hope that publishing this review will help reassure you that when we do recommend a book, we mean it!

    Click here to check out The Secret To Mental Health, and see lots of glowing reviews from people who praise the author’s charisma!

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