The Longevity Project – by Dr. Howard Friedman & Dr. Leslie Martin

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Most books on the topic of longevity focus on such things as diet and exercise, and indeed, those are of course important things. But what of psychological and sociological factors?

Dr. Friedman and Dr. Martin look at a landmark longitudinal study, following a large group of subjects from childhood into old age. Looking at many lifestyle factors and life events, they crunched the numbers to see what things really made the biggest impact on healthy longevity.

A strength of the book is that this study had a huge amount of data—a limitation of the book is that it often avoids giving that concrete data, preferring to say “many”, “a majority”, “a large minority”, “some”, and so forth.

However, the conclusions from the data seem clear, and include many observations such as:

  • conscientiousness is a characteristic that not only promotes healthy long life, but also can be acquired as time goes by (some “carefree” children became “conscientious” adults)
  • resilience is a characteristic that promotes healthy long life—but tends to only be “unlocked” by adversity
  • men tend to live longer if married—women, not so much
  • religion and spirituality are not big factors in healthy longevity—but social connections (that may or may not come with such) do make a big difference

Bottom line: if you’d like to know which of your decisions are affecting your healthy longevity (beyond the obvious diet, exercise, etc), this is a great book for collating that information and presenting, in essence, a guideline for a long healthy life.

Click here to check out The Longevity Project and see how it applies to your life!

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  • Having an x-ray to diagnose knee arthritis might make you more likely to consider potentially unnecessary surgery

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    Osteoarthritis is a leading cause of chronic pain and disability, affecting more than two million Australians.

    Routine x-rays aren’t recommended to diagnose the condition. Instead, GPs can make a diagnosis based on symptoms and medical history.

    Yet nearly half of new patients with knee osteoarthritis who visit a GP in Australia are referred for imaging. Osteoarthritis imaging costs the health system A$104.7 million each year.

    Our new study shows using x-rays to diagnose knee osteoarthritis can affect how a person thinks about their knee pain – and can prompt them to consider potentially unnecessary knee replacement surgery.

    pikselstock/Shutterstock

    What happens when you get osteoarthritis?

    Osteoarthritis arises from joint changes and the joint working extra hard to repair itself. It affects the entire joint, including the bones, cartilage, ligaments and muscles.

    It is most common in older adults, people with a high body weight and those with a history of knee injury.

    Many people with knee osteoarthritis experience persistent pain and have difficulties with everyday activities such as walking and climbing stairs.

    How is it treated?

    In 2021–22, more than 53,000 Australians had knee replacement surgery for osteoarthritis.

    Hospital services for osteoarthritis, primarily driven by joint replacement surgery, cost $3.7 billion in 2020–21.

    While joint replacement surgery is often viewed as inevitable for osteoarthritis, it should only be considered for those with severe symptoms who have already tried appropriate non-surgical treatments. Surgery carries the risk of serious adverse events, such as blood clot or infection, and not everyone makes a full recovery.

    Most people with knee osteoarthritis can manage it effectively with:

    • education and self-management
    • exercise and physical activity
    • weight management (if necessary)
    • medicines for pain relief (such as paracetamol and non-steroidal anti-inflammatory drugs).

    Debunking a common misconception

    A common misconception is that osteoarthritis is caused by “wear and tear”.

    However, research shows the extent of structural changes seen in a joint on an x-ray does not reflect the level of pain or disability a person experiences, nor does it predict how symptoms will change.

    Some people with minimal joint changes have very bad symptoms, while others with more joint changes have only mild symptoms. This is why routine x-rays aren’t recommended for diagnosing knee osteoarthritis or guiding treatment decisions.

    Instead, guidelines recommend a “clinical diagnosis” based on a person’s age (being 45 years or over) and symptoms: experiencing joint pain with activity and, in the morning, having no joint-stiffness or stiffness that lasts less than 30 minutes.

    Despite this, many health professionals in Australia continue to use x-rays to diagnose knee osteoarthritis. And many people with osteoarthritis still expect or want them.

    What did our study investigate?

    Our study aimed to find out if using x-rays to diagnose knee osteoarthritis affects a person’s beliefs about osteoarthritis management, compared to a getting a clinical diagnosis without x-rays.

    We recruited 617 people from across Australia and randomly assigned them to watch one of three videos. Each video showed a hypothetical consultation with a general practitioner about knee pain.

    Woman descends steps
    People with knee osteoarthritis can have difficulties getting down stairs. beeboys/Shutterstock

    One group received a clinical diagnosis of knee osteoarthritis based on age and symptoms, without being sent for an x-ray.

    The other two groups had x-rays to determine their diagnosis (the doctor showed one group their x-ray images and not the other).

    After watching their assigned video, participants completed a survey about their beliefs about osteoarthritis management.

    What did we find?

    People who received an x-ray-based diagnosis and were shown their x-ray images had a 36% higher perceived need for knee replacement surgery than those who received a clinical diagnosis (without x-ray).

    They also believed exercise and physical activity could be more harmful to their joint, were more worried about their condition worsening, and were more fearful of movement.

    Interestingly, people were slightly more satisfied with an x-ray-based diagnosis than a clinical diagnosis.

    This may reflect the common misconception that osteoarthritis is caused by “wear and tear” and an assumption that the “damage” inside the joint needs to be seen to guide treatment.

    What does this mean for people with osteoarthritis?

    Our findings show why it’s important to avoid unnecessary x-rays when diagnosing knee osteoarthritis.

    While changing clinical practice can be challenging, reducing unnecessary x-rays could help ease patient anxiety, prevent unnecessary concern about joint damage, and reduce demand for costly and potentially unnecessary joint replacement surgery.

    It could also help reduce exposure to medical radiation and lower health-care costs.

    Previous research in osteoarthritis, as well as back and shoulder pain, similarly shows that when health professionals focus on joint “wear and tear” it can make patients more anxious about their condition and concerned about damaging their joints.

    If you have knee osteoarthritis, know that routine x-rays aren’t needed for diagnosis or to determine the best treatment for you. Getting an x-ray can make you more concerned and more open to surgery. But there are a range of non-surgical options that could reduce pain, improve mobility and are less invasive.

    Belinda Lawford, Senior Research Fellow in Physiotherapy, The University of Melbourne; Kim Bennell, Professor of Physiotherapy, The University of Melbourne; Rana Hinman, Professor in Physiotherapy, The University of Melbourne, and Travis Haber, Postdoctoral Research Fellow in Physiotherapy, The University of Melbourne

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

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  • Understanding and Responding to Self-Harm – by Dr. Allan House

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    Whether it’s yourself, or (statistically much more likely) a loved one, it’s common to be faced with the deeply unpleasant reality of self-harm. This is a case where most definitely, “forewarned is forearmed”.

    Dr. House covers not just the “what” and “why” of self-harm, but also the differences between suicidal and non-suicidal self-harm, as well as the impulsive and the planned.

    Stylistically, the book is well-written, well-edited, and well-formatted. All this makes for easy reading and efficient learning.

    Much of the book is, of course, given over to how to help in cases of self-harm. More specifically: how to approach things with both seriousness and compassion, and how to help in a way that doesn’t create undue pressure.

    Because, as Dr. House explains and illustrates, a lot of well-meaning people end up causing more harm, by their botched attempts to help.

    This book looks to avoid such tragedies.

    Bottom line: if you’d rather know these things now, instead of wishing you’d known later, then this book is the one-stop guide it claims to be.

    Click here to check out Understanding and Responding to Self-Harm, and be prepared!

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  • Asparagus vs Eggplant – Which is Healthier?

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    Our Verdict

    When comparing asparagus to eggplant, we picked the asparagus.

    Why?

    In terms of macros, they’re very similar. Technically asparagus has twice the protein, but it’s at 2.2g/100g compared to eggplant’s 0.98g/100g, so it’s not too meaningful. They’re both mostly water, low in carbs, with a little fiber, and negligible fat (though eggplant technically has more fat, but again, these numbers are miniscule). For practical purposes, the two vegetables are even in this category, or if you really want decisive answers, a tiny margin of a win for asparagus.

    In the category of vitamins, asparagus is much higher in vitamins A, B1, B2, B3, B5, B6, B9, E, & K, as well as choline. Eggplant is not higher in any vitamins. A clear win for asparagus.

    When it comes to minerals, asparagus is much higher in calcium, copper, iron, phosphorus, selenium, and zinc, while eggplant is a little higher in manganese. Another easy win for asparagus.

    Lastly, asparagus wins on polyphenols too, with its high quercetin content. Eggplant does contain some polyphenols, but in such tiny amounts that even added up they’re less than 7% of what asparagus has to offer in quercetin alone.

    Obviously, enjoy both, though! Diversity is healthy.

    Want to learn more?

    You might like to read:

    Fight Inflammation & Protect Your Brain, With Quercetin

    Take care!

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Related Posts

  • Calm For Surgery – by Dr Chris Bonney
  • Spoon-Fed – by Dr. Tim Spector

    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.

    Dr. Spector looks at widespread beliefs about food, and where those often scientifically disproven beliefs come from. Hint, there’s usually some manner of “follow the money”.

    From calorie-counting to cholesterol content, from fish to bottled water, to why of all the people who self-report having an allergy, only around half turn out to actually have one when tested, Dr. Spector sets the record straight.

    The style is as very down-to-earth and not at all self-aggrandizing; the author acknowledges his own mistakes and limitations along the way. In terms of pushing any particular agenda, his only agenda is clear: inform the public about bad science, so that we demand better science going forwards. Along the way, he gives us lots of information that can inform our personal health choices based on better science than indiscriminate headlines wildly (and sometimes intentionally) misinterpreting results.

    Read this book, and you may find yourself clicking through to read the studies for yourself, next time you see a bold headline.

    Bottom line: this book looks at a lot of what’s wrong with what a lot of people believe about healthy eating. Regular 10almonds readers might not find a lot that’s new here, but it could be a great gift for a would-be health-conscious friend or relative

    Click here to check out Spoon-Fed, and bust some myths!

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  • Banana vs Goji Berries – 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 banana to goji berries, we picked the goji berries.

    Why?

    Both are great! But…

    In terms of macros, goji berries have much more fiber, carbs, and protein, thus making it the most nutrient-dense option, as we might expect from a dried fruit being compared to a non-dried fruit—since the non-dried fruit has water weight that the dried fruit doesn’t, its percentages of other things will be proportionally lower, because the percentages must still add up to 100%, and if 75% is water (as is the case for bananas, compared to goji berries’ 7.5% water), then that only leaves 25% to work with, while goji berries have 92.5% to work with. In short, an easy and expected win for goji berries.

    In the category of vitamins, bananas have more of vitamin B6, while goji berries have more of vitamins A, B1, B3, B5, B9, C, E, and K. A clear win for goji berries.

    When it comes to minerals, bananas are not higher in any minerals, while goji berries have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Another easy win for goji berries.

    As for polyphenols, you may well imagine that the brightly-colored bitter-tasting berries have more, and you’d be right; you can read more about the exciting phytochemical properties of goji berries in the links below.

    Meanwhile, adding up the sections show a clear overall win for goji berries, but by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

    Enjoy!

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  • Your Vitamins are Obsolete: The Vitamer Revolution – by Dr. Sheldon Zablow

    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, what this is not:a book to tell you “throw out your vitamins and just eat these foods”.

    This book focuses mainly on two vitamins in which deficiencies are common especially as we get older: B9 and B12.

    So, what does the title mean? It’s not so much that your vitamins are obsolete—that would imply that they were more useful previously, which is not the case. Rather, the most common forms of vitamins B9 and B12 provided in supplements are folic acid and cyanocobalamin, respectively, which as he demonstrates with extensive research to back up his claims, cannot be easily absorbed or used especially well.

    About those vitamers: a vitamer is simply a form of a vitamin—most vitamins we need can arrive in a variety of forms. In the case of vitamins B9 and B12, he advocates for ditching vitamers folic acid and cyanocobalamin, cheap as they are, and springing for bioactive vitamers L-methylfolate, methylcobalamin, and adenosylcobalamin.

    He also discusses (again, just as well-evidenced as the above things) why we might struggle to get enough from our diet after a certain age. For example, if trying to get these vitamins from meat, 50% of people over 50 cannot manufacture enough stomach acid to break down that protein to release the vitamins.

    And as for methyl-B12 vitamers, you might expect you can get those from meat, and technically you can, but they don’t occur in all animals, just in one kind of animal. Specifically, the kind that has the largest brain-to-body ratio. However, eating the meat of this animal can result in protein folding errors in general and Creutzfeldt–Jakob disease in particular, so the author does not recommend eating humans, however nutritionally convenient that would be.

    All this means that supplementation after a certain age really can be a sensible way to do it—but do it wisely, and pick the right vitamers.

    The style of the book is informationally dense, but very readable even for a layperson provided one starts at the beginning and reads forwards, as otherwise one will find oneself in a mire of terms whose explanations one missed when they were first introduced.

    Bottom line: if you are over 50 and/or have any known or suspected issues with vitamins B9 and/or B12, this book becomes very important reading.

    Click here to check out Your Vitamins Are Obsolete, and get your body what it needs!

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