Smarter Tomorrow – by Elizabeth Ricker

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Based heavily in hard science, with more than 450 citations in over 300 pages, the exhortation is not just “trust me, lol”.

Instead, she encourages the reader to experiment. Not like “try this and see if it works”, but “here’s how to try this, using scientific method with good controls and good record-keeping”.

The book is divided into sections, each with a projection of time required at the start and a summary at the end. The reading style is easy-reading throughout, without sacrificing substance.

It proposes seven key interventions. If just one works for you, it’ll be worth having bought and read the book. More likely most if not all will… Because that’s how science works.

Get your copy of “Smarter Tomorrow” on Amazon today!

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Recommended

  • 52 Small Changes – by Brett Blumenthal
  • Tempeh vs Tofu – Which is Healthier?
    Tempeh trumps tofu with more protein, fiber, carbs, and similar fat and micronutrients. It’s the healthier choice—unless you’re counting calories.

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  • Stop Using The Wrong Hairbrush For Your Hair Type

    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 you brush your hair, you’re either making it healthier or damaging it, depending on what you’re using and how. To avoid pulling your hair out, and to enjoy healthy hair of whatever kind you have and whatever length suits you, it pays to know a little about different brushes, and the different techniques involved.

    Head-to-head

    Brush shapes and sizes are designed to achieve different effects in hair, not just for decoration. For example:

    • Rat tail combs are excellent for parting and sectioning hair with clean lines. The rat tail part is actually more important than the comb part.
    • Regular combs are multipurpose but best for use with flat irons, ensuring straighter hair for a longer time.
    • Wide-tooth combs should not be used for detangling as they can cause breakage; instead, use a proper detangling brush. Speaking of detangling…
    • Detangling brushes are essential for daily use. Whichever you use, start brushing from the bottom to prevent tangles from stacking and worsening. As for kinds of detangling brush:
      • The “Tangle Teaser” is a good beginner option, but it may not detangle well for thicker hair.
      • Wet Brush (this is a brand name, and is not about any inherent wetness) is the recommended detangling brush for most people. It can be used on wet or dry hair.
      • Mason Pearson brush is a luxury detangling brush (see it here on Amazon) that works slightly more quickly and efficiently, but is expensive and not necessary for most people.
    • Teasing brushes are for adding volume by backcombing—but require skill to prevent visible tangles. Best avoided for most people.
    • Ceramic round brushes are the best for blow-drying, because they hold tension and help hair dry smoother and shinier.
    • Blow-dryer brushes are great for easy blow-drying but should not be used on dry hair, to avoid damage.
    • Denman brushes are for people with natural curls, enhancing curls without straightening them like a Wet brush would.

    For more on all of these brushes, plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like to read:

    Gentler Hair Health Options

    Take care!

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  • Zuranolone: What to know about the pill for postpartum depression

    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.

    In the year after giving birth, about one in eight people who give birth in the U.S. experience the debilitating symptoms of postpartum depression (PPD), including lack of energy and feeling sad, anxious, hopeless, and overwhelmed. 

    Postpartum depression is a serious, potentially life-threatening condition that can affect a person’s bond with their baby. Although it’s frequently confused with the so-called “baby blues,” it’s not the same. 

    The baby blues include similar, temporary symptoms that affect up to 80 percent of people who have recently given birth and usually go away within the first few weeks. PPD usually begins within the first month after giving birth and can last for months and interfere with a person’s daily life if left untreated. Thankfully, PPD is treatable and there is help available

    On August 4, the FDA approved zuranolone, branded as Zurzuvae, the first-ever oral medication to treat PPD. Until now, besides other common antidepressants, the only medication available to treat PPD specifically was the IV injection brexanolone, which is difficult to access and expensive and can only be administered in a hospital or health care setting. 

    Read on to find out more about zuranolone: what it is, how it works, how much it costs, and more. 

    What is zuranolone?

    Zurzuvae is the brand name for zuranolone, an oral medication to treat postpartum depression. Developed by Sage Therapeutics in partnership with Biogen, it’s now available in the U.S. Zurzuvae is typically prescribed as two 25 mg capsules a day for 14 days. In clinical trials, the medication showed to be fast-acting, improving PPD symptoms in just three days

    How does zuranolone work? 

    Zuranolone is a neuroactive steroid, a type of medication that helps the neurotransmitter GABA’s receptors, which affect how the body reacts to anxiety, stress, and fear, function better.

    “Zuranolone can be thought of as a synthetic version of [the neuroactive steroid] allopregnanolone,” says Dr. Katrina Furey, a reproductive psychiatrist, clinical instructor at Yale University, and co-host of the Analyze Scripts podcast. “Women with PPD have lower levels of allopregnenolone compared to women without PPD.”

    How is it different from other antidepressants?

    “What differentiates zuranolone from other previously available oral antidepressants is that it has a much more rapid response and a shorter course of treatment,” says Dr. Asima Ahmad, an OB-GYN, reproductive endocrinologist, and founder of Carrot Fertility

    “It can take effect as early as on day three of treatment, versus other oral antidepressants that can take up to six to 12 weeks to take full effect.” 

    What are Zurzuvae’s side effects? 

    According to the FDA, the most common side effects of Zurzuvae include dizziness, drowsiness, diarrhea, fatigue, the common cold, and urinary tract infection. Similar to other antidepressants, the medication may increase the risk of suicidal thoughts and actions in people 24 and younger. However, NPR noted that this type of labeling is required for all antidepressants, and researchers didn’t see any reports of suicidal thoughts in their trials.

    “Drug trials also noted that the side effects for zuranolone were not as severe,” says Ahmad. “[There was] no sudden loss of consciousness as seen with brexanolone or weight gain and sexual dysfunction, which can be seen with other oral antidepressants.”

    She adds: “Given the lower incidence of side effects and more rapid-acting onset, zuranolone could be a viable option for many,” including those looking for a treatment that offers faster symptom relief. 

    Can someone breastfeed while taking zuranolone?

    It’s complicated. In clinical trials, participants were asked to stop breastfeeding (which, according to Furey, is common in early clinical trials). 

    A small study of people who were nursing while taking zuranolone found that 0.3 percent of the medication dose was passed on to breast milk, which, Furey says, is a pretty low amount of exposure for the baby. Ahmad says that “though some data suggests that the risk of harm to the baby may be low, there is still overall limited data.”

    Overall, people should talk to their health care provider about the risks and benefits of breastfeeding while on the medication. 

    “A lot of factors will need to be weighed, such as overall health of the infant, age of the infant, etc., when making this decision,” Furey says. 

    How much does Zurzuvae cost? 

    Zurzuvae’s price before insurance coverage is $15,900 for the 14-day treatment. However, the Policy Center for Maternal Mental Health says insurance companies and Medicaid are expected to cover it because it’s the only drug of its kind. 

    Less than 1 percent of U.S. insurers have issued coverage guidelines so far, so it’s still unknown how much it will cost patients after insurance. Some insurers require patients to try another antidepressant first (like the more common SSRIs) before covering Zurzuvae. For uninsured and underinsured people, Sage Therapeutics said it will offer copay assistance

    The hefty price tag and potential issues with coverage may widen existing health disparities, says Ahmad. “We need to ensure that we are seeking out solutions to enable wide-scale access to all PPD treatments so that people have access to whatever treatment may work best for them.”

    If you or anyone you know is considering suicide or self-harm or is anxious, depressed, upset, or needs to talk, call the Suicide & Crisis Lifeline at 988 or text the Crisis Text Line at 741-741. For international resources, here is a good place to begin.

    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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  • South Indian-Style Chickpea & Mango Salad

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    We have a double-dose of chickpeas today, but with all the other ingredients, this dish is anything but boring. Fun fact about chickpeas though: they’re rich in sitosterol, a plant sterol that, true to its name, sits on cholesterol absorption sites, reducing the amount of dietary cholesterol absorbed. If you are vegan, this will make no difference to you because your diet does not contain cholesterol, but for everyone else, this is a nice extra bonus!

    You will need

    • 1 can white chickpeas, drained and rinsed
    • 1 can black chickpeas (kala chana), drained and rinsed
    • 9 oz fresh mango, diced (or canned is fine if that’s what’s available)
    • 1½ oz ginger, peeled and grated
    • 2 green chilis, finely chopped (adjust per heat preferences)
    • 2 tbsp desiccated coconut (or 3 oz grated coconut, if you have it fresh)
    • 8 curry leaves (dried is fine if that’s what’s available)
    • 1 tsp mustard seeds
    • 1 tsp cumin seeds
    • 1 tsp black pepper, coarse ground
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Juice of 1 lime
    • Extra virgin olive oil

    Method

    (we suggest you read everything at least once before doing anything)

    1) Heat some oil in a skillet over a medium heat. When it’s hot but not smoking, add the ginger, chilis, curry leaves, mustard seeds, and cumin seeds, stirring well to combine, keep going until the mustard seeds start popping.

    2) Add the chickpeas (both kinds), as well as the black pepper and the MSG/salt. Once they’re warm through, take it off the heat.

    3) Add the mango, coconut, and lime juice, mixing thoroughly.

    4) Serve warm, at room temperature, or cold:

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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Related Posts

  • 52 Small Changes – by Brett Blumenthal
  • What To Do If Having A Stroke Alone?

    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 😎

    ❝Thank you for the video about what to do if you have a heart attack alone, what about what to do if you have a stroke alone?❞

    (for anyone who missed that video, here it is)

    That’s a good question, especially as stroke risk is rising in the industrialized world in general, and the US in particular.

    However, let’s start with the caveat that if you are having a stroke, there’s a good chance you will forget what we are about to say, what with the immediate effects it has on the brain. That said…

    The general advice when it comes to looking after someone else who is experiencing a stroke, is, “don’t”.

    In other words, call emergency services, and don’t do anything else, e.g:

    • don’t give them anything to eat or drink
    • don’t give them any medications
    • don’t let them go to sleep
    • don’t let them talk you out of calling emergency services
    • don’t let them drive themselves to hospital
    • don’t drive them to hospital yourself either*

    *This is for two reasons:

    1. an ambulance crew has skills and resources that you don’t, and can begin treatment en-route, and also,
    2. not all hospitals have appropriate resources to treat stroke, so the ambulance crew will know to drive to one that does, instead of driving to a random hospital and hoping for the best

    So, flipping this for if it’s you having the stroke, and you’re cognizant enough to remember this:

    • do call an ambulance; stay on the line and don’t do anything else unless instructed by the emergency services.

    In order to do that, of course it’s important to recognize the symptoms; you probably know these but just in case, the mnemonic is “FAST”:

    • Face: is there weakness on one side of their face?
    • Arms: if they raise both arms, does one drift downwards?
    • Speech: if they speak, is their speech slurred or otherwise unusual?
    • Time: to call emergency services

    It’s great to not get caught out by surprise, so you might also want to check out:

    6 Signs Of Stroke (One Month In Advance)

    Take care!

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  • Undo The Sun’s Damage To Your Skin

    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 often said that our skin is our largest organ. Our brain or liver are the largest solid organs by mass (which one comes out on top will vary from person to person), our gut is the longest, and our lungs are the largest by surface area. But our skin is large, noticeable, and has a big impact on the rest of our health.

    The sun is one of the main damaging factors for our skin; assorted toxins are also a major threat for many people, and once the skin barrier gets broken, it’s a field-day for bacteria.

    So, what can we do about it?

    Tretinoin: the skin’s rejuvenator

    Tretinoin is also called retinoic acid, not to be mistaken for retinol, although they are both retinoids. Tretinoin is much stronger.

    As for what it’s stronger at:

    It’s usually prescribed for the treatment of sun-damage, acne, and wrinkles. Paradoxically, it works by inflaming the skin (and then making it better, and having done so, keeping it better).

    In few words: it encourages your skin to speed up its life cycle, which means that cells die and are replaced sooner, which means the average age of skin cells will be considerably younger at any given time.

    This is the same principle as we see at work when it comes to cellular apoptosis and autophagy in general, and specifically the same idea as we discussed when talking about senolytics, compounds that kill aging cells:

    Fisetin: The Anti-Aging Assassin

    About that paradoxical inflammation…

    ❝The topical use of tretinoin as an antiacne agent began almost a half century ago. Since that time it has been successfully used to treat comedonal and inflammatory acne.

    Over the intervening years, the beneficial effects of tretinoin have grown from an understanding of its potent cornedolytie-related properties to an evolving appreciation of its antiinflammatory actions.

    The topical use of clindamycin and tretinoin as a combination treatment modality that includes antibacterial, comedolytic, and antiinflammatoiy properties has proven to be a very effective therapy for treating the various stages of acne

    It is now becoming increasingly clear that there may be good reasons for these observations.❞

    ~ Drs. Schmidt & Gans, lightly edited here for brevity

    Read in full: Tretinoin: A Review of Its Anti-inflammatory Properties in the Treatment of Acne

    Against damage by the sun

    The older we get, the more likely sun damage is a problem than acne. And in the case of tretinoin,

    ❝In several well-controlled clinical trials, the proportion of patients showing improvement was significantly higher with 0.01 or 0.05% tretinoin cream than with placebo for criteria such as global assessment, fine and coarse wrinkling, pigmentation and roughness.

    Improvements in the overall severity of photodamage were also significantly greater with tretinoin than with placebo.

    Several placebo-controlled clinical studies have demonstrated that topical tretinoin has significant efficacy in the treatment of photodamaged skin. Improvements in subjective global assessment scores were recorded in:

    49–100% of patients using once-daily 0.01% tretinoin,

    68–100% of patients using 0.05% tretinoin, and

    0–44% of patients using placebo.❞

    ~ Drs. Wagstaff & Noble

    …which is quite compelling.

    Read in full: Tretinoin: A Review of its Pharmacological Properties and Clinical Efficacy in the Topical Treatment of Photodamaged Skin

    This is very well-established by now; here’s an old paper from when the mechanism of action was unknown (here in the current day, 17 mechanisms of action have been identified; beyond the scope of this article as we only have so much room, but it’s nice to see science building on science):

    ❝Tretinoin cream has been used extensively to reverse the changes of photoaging. It is the first topical therapy to undergo controlled clinical testing and proved to be efficacious. These results have been substantiated with photography, histopathologie examination, and skin surface replicas.

    Tretinoin cream has an excellent safety record; a local cutaneous hypervitaminosis A reaction is the only common problem.❞

    ~ Dr. Goldfarb et al.

    Read in full: Topical tretinoin therapy: Its use in photoaged skin

    Is it safe?

    For most people, when used as directed*, yes. However, it’s likely to irritate your skin at first, and that’s normal. If this persists more than a few weeks, or seems unduly severe, then you might want to stop and talk to your doctor again.

    *See also: Scarring following inappropriate use of 0.05% tretinoin gel

    (in the case of a young woman who used it 4x daily instead of 1x daily)

    Want to try some?

    Tretinoin is prescription-only, so speak with your doctor/pharmacist about that. Alternatively, retinol is the strongest natural alternative that works on the same principles; here’s an example product on Amazon 😎

    Take care!

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  • Mung Beans vs Red Lentils – 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 mung beans to red lentils, we picked the lentils.

    Why?

    Both are great! But the lentils win on overall nutritional density.

    In terms of macros, they have approximately the same carbs and fiber, and are both low glycemic index foods. The deciding factor is that the lentils have slightly more protein—but it’s not a huge difference; both are very good sources of protein.

    In the category of vitamins, mung beans have more of vitamins A, E, and K, while red lentils have more of vitamins B1, B2, B3, B5, B6, B9, C, and choline. An easy win for lentils.

    When it comes to minerals, again both are great, but mung beans have more calcium and magnesium (hence the green color) while red lentils have more copper, iron, manganese, phosphorus, potassium, selenium, and zinc. Another clear win for lentils.

    Polyphenols are also a worthy category to note here; both have plenty, but red lentils have more, especially flavonols, anthocyanidins, proanthocyanidins, and anthocyanins (whence the red color).

    In short: enjoy both, because diversity is almost always best. But if you’re picking one, red lentils are the most nutritious of the two.

    Want to learn more?

    You might like to read:

    Sprout Your Seeds, Grains, Beans, Etc

    Take care!

    Don’t Forget…

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