The Blue Zones, Second Edition – by Dan Buettner
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Eat beans & greens, take walks, have a purpose; you can probably list off the top of your head some of the “advices from Blue Zones”, so what makes this book stand out?
This is perhaps one of the most thoughtful investigations; the author (a National Geographic researcher) toured and researched all the Blue Zones, took many many notes (we get details), and asked a lot of questions that others skipped.
For example, a lot of books about the Blue Zones mention the importance of community—but they don’t go into much detail of what that looks like… And they certainly don’t tend to explain what we should do about it.
And that’s because community is often viewed as environmental in a way that we can’t control. If we want to take supplements, eat a certain way, exercise, etc, we can do all those things alone if we want. But if we want community? We’re reliant on other people—and that’s a taboo in the US, and US-influenced places.
So, one way this book excels is in describing how exactly people foster community in the Blue Zones (hint: the big picture—the form of the community—is different in each place, but the individual actions taken are similar), with particular attention to the roles actively taken on by the community elders.
In a similar vein, “reduce stress” is good, but what mindsets and mechanisms do they use that are still reproducible if we are not, for example, Okinawan farmers? Again, Buettner delivers in spades.
Bottom line: this is the Blue Zones book that digs deeper than others, and makes the advices much more applicable no matter where we live.
Click here to check out The Blue Zones, and build these 9 things into your life!
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The Borderline Personality Disorder Workbook – by Dr. Daniel Fox
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Personality disorders in general get a bad rep. In part, because their names and descriptions often focus on how the disorders affect other people, rather than how they affect the actual sufferer:
- “This disorder gives you cripplingly low self-esteem; we call it Evil Not-Quite-Human Disorder”
- “This disorder makes you feel unloveable; we call it Abusive Bitch Disorder”
- …etc
Putting aside the labels and stigma, it turns out that humans sometimes benefit from help. In the case of BPD, characterized by such things as difficult moods and self-sabotage, the advice in this book can help anyone struggling with those (and related) issues.
The style of the book is both textbook, and course. It’s useful to proceed through it methodically, and doing the exercises is good too. We recommend getting the print edition, not the Kindle edition, so that you can check off boxes, write in it (pencil, if you like!), etc.
Bottom line: if you or a loved one suffers from BPD symptoms (whether or not you/they would meet criteria for diagnosis), this book can help a lot.
Click here to check out the BPD Workbook, and retake control of your life!
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How Your Diet May Be Causing Chronic Tightness (& How To Fix It)
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There is often more to hamstring flexibility than just stretching:
Three steps
The method focuses on three areas: diet, mindset, and movement.
Why diet? Poor gut health and inflammation, often caused by processed and fast foods, contribute to chronic hamstring tightness. The video suggests nutrient-dense meals like Greek yogurt with poached eggs. As for collagen, that is found most abundantly in the bones and skin of fish and other animals, but if you are vegan/vegetarian, fear not, you can just make sure to eat plenty of its constituent parts instead, and synthesize it yourself like any other animal. See also: The Best Foods For Collagen Production
Why mindset? Addressing pain and other somatic (bodily) concerns involves understanding the body as a single interconnected system. So, it’s necessary to also take care of any emotional stress or other underlying conditions, as well as ensuring your hormones are all in order.
Why movement? Machine-based training, which isolates muscles, can cause imbalances. Instead, consider functional movements like hanging and compound exercises such as Pilates or other calisthenics systems. These improve core strength, enhance flexibility, and prevent stiffness, ensuring better overall function.
Some example exercises:
- Bent knee hamstring stretch: hold for 2 seconds; do 10–12 reps (2 sets per leg).
- Straight leg active isolation: focus on quad engagement with assistance from a band; 10–12 reps (2 sets per leg).
- Active hip abductors: target IT band and glute medius; 1 set of 12 reps per leg.
- Active lunge stretch: incorporate a band to intensify the stretch; 2 seconds at the top range.
For more on all of this plus visual demonstrations of the exercises, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
Fix Tight Hamstrings In Just 3 Steps
Take care!
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Teen Daily Delivery Requested
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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 thoroughly enjoy your daily delivery. I’d love to see one for teens too!
That’s great to hear! The average age of our subscribers is generally rather older, but it’s good to know there’s an interest in topics for younger people. We’ll bear that in mind, and see what we can do to cater to that without alienating our older readers!
That said: it’s never too soon to be learning about stuff that affects us when we’re older—there are lifestyle factors at 20 that affect Alzheimer’s risk at 60, for example (e.g. drinking—excessive drinking at 20* is correlated to higher Alzheimer’s risk at 60).
*This one may be less of an issue for our US readers, since the US doesn’t have nearly as much of a culture of drinking under 21 as some places. Compare for example with general European practices of drinking moderately from the mid-teens, or the (happily, diminishing—but historically notable) British practice of drinking heavily from the mid-teens.
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Half Of Americans Over 50 Have Hemorrhoids, But They Can Be Prevented!
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.
It’s Q&A Day at 10almonds!
Have a question or a request? We love to hear from you!
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
❝Hello. I was hoping you could give some useful tips about how to avoid a painful ailment that has affected Ernest Hemingway, Karl Marx, David Livingstone, Napoleon, Marilyn Monroe, King Alfred, and Martin Luther, and, I confess, me from time to time … namely, hemorrhoids. Help!❞
Firstly: that list could be a lot longer! We don’t have global stats, but in the US for example, half of adults over 50 have hemorrhoids.
So, you’re certainly not alone. People just don’t talk about it.
But, there are preventative things you can do:
Fiber, fiber, fiber. See also:
Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
Hydrate, hydrate, hydrate.
This one’s simple enough. If you are dehydrated, constipation is more likely, and with it, hemorrhoids.
Watch your meds…
Some medications can cause constipation—painkillers containing codeine are a common culprit, for example.
When you go, go!
Not only can prolonged straining promote hemorrhoids, but also (if you’ll pardon the phrasing—there’s only so delicately we can say this) simply sitting with things partway “open” down there is not good for its health; things can quickly become irritated, and that can lead to hemorrhoids.
So: when you go, go. Leave your phone in another room!
Wash—but carefully.
Beyond your normal showering/bathing routine, a bidet is a great option for keeping things happy down there, if you have that option available to you.
However, if you have hemorrhoids, don’t use soap, as this can cause irritation and make it worse.
Warm water is fine, as is a salt bath, and pat dry and/or use gentle wet-wipes rather than rougher paper.
You can follow up with a hemorrhoid cream of your choice (or hydrocortisone, unless that’s contraindicated by another condition you have)
Know when to seek help
Hemorrhoids will usually go away by themselves if not exacerbated. But if it’s getting unduly difficult, and/or you’re bleeding down there, it’s time to see a doctor.
Note on bleeding: even if you’re 100% sure you have hemorrhoids, there are still other reasons you could be bleeding, and so it needs checking out.
Hemorrhoid treatment, if needed, will vary depending on severity. Beyond creams and lotions, there are other options that are less fun but sometimes necessary, including injections, electrotherapy, banding, or surgery.
Take care!
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There are ‘forever chemicals’ in our drinking water. Should standards change to protect our health?
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Today’s news coverage reports potentially unsafe levels of “forever chemicals” detected in drinking water supplies around Australia. These include human-made chemicals: perfluorooctane sulfonate (known as PFOS) and perflurooctanic acid (PFOA). They are classed under the broader category of per- and polyfluoroalkyl substances or PFAS chemicals.
The contaminants found in our drinking water are the same ones United States authorities warn can cause cancer over a long period of time, with reports warning there is “no safe level of exposure”.
In April, the US Environmental Protection Agency (USEPA) sent shock waves through the water industry around the world when it announced stricter advice on safe levels of PFOS/PFOA in drinking water. This reduced limits considered safe in supplies to zero and gave the water industry five years to meet legally enforceable limits of 4 parts per trillion.
So, should the same limits be enforced here in Australia? And how worried should we be that the drinking in many parts of Australia would fail the new US standards?
What are the health risks?
Medical knowledge about the human health effects of PFOS/PFOA is still emerging. An important factor is the bioaccumulation of these chemicals in different organs in the body over time.
Increased exposure of people to these chemicals has been associated with several adverse health effects. These include higher cholesterol, lower birth weights, modified immune responses, kidney and testicular cancer.
It has been very difficult to accurately track and measure effects of different levels of PFAS exposure on people. People may be exposed to PFAS chemicals in their everyday life through waterproofing of clothes, non-stick cookware coatings or through food and drinking water. PFAS can also be in pesticides, paints and cosmetics.
The International Agency for Research on Cancer (on behalf of the World Health Organization) regards PFOA as being carcinogenic to humans and PFOS as possibly carcinogenic to humans.
Is our drinking water safe? What about long-term risks? Volodymyr TVERDOKHLIB/Shutterstock Our guidelines
Australian drinking water supplies are assessed against national water quality standards. These Australian Drinking Water Guidelines are continuously reviewed by industry and health experts that scan the international literature and update them accordingly.
All city and town water supplies across Australia are subject to a wide range of physical and chemical water tests. The results are compared to Australian water guidelines.
Some tests relate to human health considerations, such as levels of lead or bacteria. Others relate to “aesthetic” considerations, such as the appearance or taste of water. Most water authorities across Australia make water quality information and compliance with Australian guidelines freely available.
What about Australian PFOS and PFOA standards?
These chemicals can enter our drinking water system from many potential sources, such as via their use in fire-fighting foams or pesticides.
According to the Australian Drinking Water Guidelines, PFOS should not exceed 0.07 micrograms per litre in drinking water. And PFOA should not exceed 0.56 micrograms per litre. One microgram is equivalent to one part per billion.
The concentration of these chemicals in water is incredibly small. And much of the advice on their concentration is provided in different units. Sometimes in micrograms or nannograms. The USEPA uses parts per trillion.
In parts per trillion (ppt) the Australian Guidelines for PFOS is 70 ppt and PFOA is 560 ppt. The USEPA’s new maximum contaminant levels (enforceable levels) are 4 ppt for both PFOS and also PFOA. Previous news reports have pointed out Australian guidelines for these chemicals in drinking water are up to 140 times higher than the USEPA permits.
Yikes! That seems like a lot
Today’s news report cites PFOS and PFOA water tests done at many different water supplies across Australia. Some water samples did not detect either chemicals. But most did, with the highest PFOS concentration 15.1–15.6 parts per trillion from Glenunga, South Australia. The highest PFOA concentration was reported from a small water supply in western Sydney, where it was detected at 5.17–9.66 parts per trillion.
Australia and the US are not alone. This is an enormous global problem.
One of the obvious challenges for the Australian water industry is that current water treatment processes may not be effective at removing PFOS or PFOA. The Australian Drinking Water Guidelines provide this advice:
Standard water treatment technologies including coagulation followed by physical separation, aeration, chemical oxidation, UV irradiation, and disinfection have little or no effect on PFOS or PFOA concentrations.
Filtering with activated carbon and reverse osmosis may remove many PFAS chemicals. But no treatment systems appear to be completely effective at their removal.
Removing these contaminants might be particularly difficult for small regional water supplies already struggling to maintain their water infrastructure. The NSW Auditor General criticised the planning for, and funding of, town water infrastructure in regional NSW back in 2020.
Where to from here?
The Australian water industry likely has little choice but to follow the US lead and address PFOS/PFAS contamination in drinking water. Along with lower thresholds, the US committed US$1 billion to water infrastructure to improve detection and water treatment. They will also now require:
Public water systems must monitor for these PFAS and have three years to complete initial monitoring (by 2027) […]
As today’s report notes, it is very difficult to find any recent data on PFOS and PFOA in Australian drinking water supplies. Australian regulators should also require ongoing and widespread monitoring of our major city and regional water supplies for these “forever chemicals”.
The bottom line for drinking tap water is to keep watching this space. Buying bottled water might not be effective (2021 US research detected PFAS in 39 out of 100 bottled waters). The USEPA suggests people can reduce PFAS exposure with measures including avoiding fish from contaminated waters and considering home filtration systems.
Correction: this article previously listed the maximum Australian Drinking Water Guidelines PFOA level as 0.056 micrograms per litre. The figure has been updated to show the correct level of 0.56 micrograms per litre.
Ian A. Wright, Associate Professor in Environmental Science, Western Sydney University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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How To Get More Nutrition From The Same Food
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How To Get More Out Of What’s On Your Plate
Where does digestion begin? It’s not the stomach. It’s not even the mouth.
It’s when we see and smell our food; maybe even hear it! “Sell the sizzle, not the steak” has a biological underpinning.
At that point, when we begin to salivate, that’s just one of many ways that our body is preparing itself for what we’re about to receive.
When we grab some ready-meal and wolf it down, we undercut that process. In the case of ready-meals, they often didn’t have much nutritional value, but even the most nutritious food isn’t going to do us nearly as much good if it barely touches the sides on the way down.
We’re not kidding about the importance of that initial stage of our external senses, by the way:
- Food perception primes hepatic endoplasmic reticulum homeostasis via melanocortin-dependent control of mTOR activation
- Olfaction regulates organismal proteostasis and longevity via microRNA-dependent signalling
So, mindful eating is not just something for Instagrammable “what I eat in a day” aesthetic photos, nor is just for monks atop cold mountains. There is actual science here, and a lot of it.
It starts with ingredients
“Eating the rainbow” (no, Skittles do not count) is great health advice for getting a wide variety of micronutrients, but it’s also simply beneficial for our senses, too. Which, as above-linked, makes a difference to digestion and nutrient absorption.
Enough is enough
That phrase always sounds like an expression of frustration, “Enough is enough!”. But, really:
Don’t overcomplicate your cooking, especially if you’re new to this approach. You can add in more complexities later, but for now, figure out what will be “enough”, and let it be enough.
The kitchen flow
Here we’re talking about flow in the Csikszentmihalyi sense of the word. Get “into the swing of things” and enjoy your time in the kitchen. Schedule more time than you need, and take it casually. Listen to your favourite music. Dance while you cook. Taste things as you go.
There are benefits, by the way, not just to our digestion (in being thusly primed and prepared for eating), but also to our cognition:
In The Zone: Flow State and Cognition in Older Adults
Serve
No, not just “put the food on the table”, but serve.
Have a pleasant environment; with sensory pleasures but without too many sensory distractions. Think less “the news on in the background” and more smooth jazz or Mozart or whatever works for you. Use your favourite (small!) plates/bowls, silverware, glasses. Have a candle if you like (unscented!).
Pay attention to presentation on the plate / in the bowl / in any “serve yourself” serving-things. Use a garnish (parsley is great if you want to add a touch of greenery without changing the flavor much). Crack that black pepper at the table. Make any condiments count (less “ketchup bottle” and more “elegant dip”).
Take your time
Say grace if that fits with your religious traditions, and/or take a moment to reflect on gratitude.
In many languages there’s a pre-dinner blessing that most often translates to “good appetite”. This writer is fond of the Norwegian “Velbekommen”, and it means more like “May good come of it for you”, or “May it do you good”.
Then, enjoy the food.
For the most even of blood sugar levels, consider eating fiber, protein/fat, carbs, in that order.
Why? See: 10 Ways To Balance Blood Sugars
Chew adequately and mindfully. Put your fork (or spoon, or chopsticks, or whatever) down between bites. Drink water alongside your meal.
Try to take at least 20 minutes to enjoy your meal, and/but any time you go to reach for another helping, take a moment to check in with yourself with regard to whether you are actually still hungry. If you’re not, and are just eating for pleasure, consider deferring that pleasure by saving the food for later.
At this point, people with partners/family may be thinking “But it won’t be there later! Someone else will eat it!”, and… That’s fine! Be happy for them. You can cook again tomorrow. You prepared delicious wholesome food that your partner/family enjoyed, and that’s always a good thing.
Want to know more about the science of mindful eating?
Check out Harvard’s Dr. Lilian Cheung on Mindful Eating here!
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