Unleashing My Superpowers – by Dr. Patience Mpofu

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Dr. Patience Mpofu is on a mission to provide women and girls with the inside-information, knowledge, resources, and strategies to break through the glass ceiling. She writes from her experience in STEM, but her lessons are applicable in any field.

Her advices range from the internal (how to deal with imposter syndrome) to the external (how to overcome cultural biases); she also explains and illustrates the importance of both role models and mentors.

While a lot of the book is half instruction manual, half memoir of her incredible life and career (to illustrate her points), and is well-worth reading—and/or perhaps worth gifting to a girl you know with ambitions in STEM?

Grab a copy of Unleashing My Superpowers now!

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  • ADHD medication – can you take it long term? What are the risks and do benefits continue?

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    Attention deficit hyperactivity disorder (ADHD) is a condition that can affect all stages of life. Medication is not the only treatment, but it is often the treatment that can make the most obvious difference to a person who has difficulties focusing attention, sitting still or not acting on impulse.

    But what happens once you’ve found the medication that works for you or your child? Do you just keep taking it forever? Here’s what to consider.

    What are ADHD medications?

    The mainstay of medication for ADHD is stimulants. These include methylphenidate (with brand names Ritalin, Concerta) and dexamfetamine. There is also lisdexamfetamine (branded Vyvanse), a “prodrug” of dexamfetamine (it has a protein molecule attached, which is removed in the body to release dexamfetamine).

    There are also non-stimulants, in particular atomoxetine and guanfacine, which are used less often but can also be highly effective. Non-stimulants can be prescribed by GPs but this may not always be covered by the Pharmaceutical Benefits Scheme and could cost more.

    How stimulants work

    Some stimulants prescribed for ADHD are “short acting”. This means the effect comes on after around 20 minutes and lasts around four hours.

    Longer-acting stimulants give a longer-lasting effect, usually by releasing medication more slowly. The choice between the two will be guided by whether the person wants to take medication once a day or prefers to target the medication effect to specific times or tasks.

    For the stimulants (with the possible exception of lisdexamfetamine) there is very little carry-over effect to the next day. This means the symptoms of ADHD may be very obvious until the first dose of the morning takes effect.

    One of the main aims of treatment is the person with ADHD should live their best life and achieve their goals. In young children it is the parents who have to consider the risks and benefits on behalf of the child. As children mature, their role in decision making increases.

    What about side effects?

    The most consistent side effects of the stimulants are they suppress appetite, resulting in weight loss. In children this is associated with temporary slowing of the growth rate and perhaps a slight delay in pubertal development. They can also increase the heart rate and may cause a rise in blood pressure. Stimulants often cause insomnia.

    These changes are largely reversible on stopping medication. However, there is concern the small rises in blood pressure could accelerate the rate of heart disease, so people who take medication over a number of years might have heart attacks or strokes slightly sooner than would have happened otherwise.

    This does not mean older adults should not have their ADHD treated. Rather, they should be aware of the potential risks so they can make an informed decision. They should also make sure high blood pressure and attacks of chest pain are taken seriously.

    Stimulants can be associated with stomach ache or headache. These effects may lessen over time or with a reduction in dose. While there have been reports about stimulants being misused by students, research on the risks of long-term prescription stimulant dependence is lacking.

    Will medication be needed long term?

    Although ADHD can affect a person’s functioning at all stages of their life, most people stop medication within the first two years.

    People may stop taking it because they don’t like the way it makes them feel, or don’t like taking medication at all. Their short period on medication may have helped them develop a better understanding of themselves and how best to manage their ADHD.

    In teenagers the medication may lose its effectiveness as they outgrow their dose and so they stop taking it. But this should be differentiated from tolerance, when the dose becomes less effective and there are only temporary improvements with dose increases.

    Tolerance may be managed by taking short breaks from medication, switching from one stimulant to another or using a non-stimulant.

    boy looks frustrated, sitting at table with adult
    Medication is usually prescribed by a specialist but rules differ around Australia.
    Ground Picture/Shutterstock

    Too many prescriptions?

    ADHD is becoming increasingly recognised, with more people – 2–5% of adults and 5–10% of children – being diagnosed. In Australia stimulants are highly regulated and mainly prescribed by specialists (paediatricians or psychiatrists), though this differs from state to state. As case loads grow for this lifelong diagnosis, there just aren’t enough specialists to fit everyone in.

    In November, a Senate inquiry report into ADHD assessment and support services highlighted the desperation experienced by people seeking treatment.

    There have already been changes to the legislation in New South Wales that may lead to more GPs being able to treat ADHD. Further training could help GPs feel more confident to manage ADHD. This could be in a shared-care arrangement or independent management of ADHD by GPs like a model being piloted at Nepean Blue Mountains Local Health District, with GPs training within an ADHD clinic (where I am a specialist clinician).

    Not every person with ADHD will need or want to take medication. However, it should be more easily available for those who could find it helpful.The Conversation

    Alison Poulton, Senior Lecturer, Brain Mind Centre Nepean, University of Sydney

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

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  • Eat This Daily For No Wrinkles (& How It Works)

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    Dr. Andrea Suarez explains:

    Go nuts for…

    Almonds! They’re rich in vitamin E (alpha-tocopherol), beta-sitosterol, squalane, protein, and fiber:

    • Vitamin E acts as an antioxidant, protecting skin lipids.
    • Lipids in almonds support the skin barrier and hydration.
    • Protein is necessary for collagen synthesis.
    • Fiber promotes gut health, indirectly benefiting skin.
    • Polyphenolic compounds in almond skins (not the shells, the skins, the fibrous brown part that slides off if you blanch them) provide additional skin protection.

    The science (yes, there have been almond intervention studies!):

    1. 2019 Study:
      • Participants: 28 post-menopausal women with fair skin (Fitzpatrick phototype 1-2).
      • Design: 20% of daily calories from almonds vs. a calorie-matched snack.
      • Results: 9% decrease in facial wrinkles in the almond group, no change in oil production or barrier function.
    2. 2021 Study:
      • Extended Duration: 24 weeks with a similar design as the 2019 study.
      • Findings: further wrinkle reduction and improvement in skin pigmentation.
      • Mechanism: vitamin E may reduce hyperpigmentation and support antioxidant defense.
    3. UV Protection Study (2021):
      • Participants: healthy Asian women (18–45 years, Fitzpatrick phototype 2-4).
      • Method: daily almond snack vs pretzel snack for 12 weeks.
      • Outcome: increased skin resistance to UV damage in the almond group.

    Obviously, a limitation is there is not really an option to make a RCT with a blinded control; “…and group B will only think they are eating almonds” doesn’t really work. Hence, interventional RCTs with a non-blinded control (the calorie-matched snack).

    Almonds may not be the cure to all things, but they certainly are potent nuts. Best enjoyed, of course, as part of a healthy overall diet (Mediterranean diet is great), and it’s certainly advisable to take care of your skin from the outside too (sunscreen as a must; other things optional).

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like to read:

    Why You Should Diversify Your Nuts

    Take care!

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  • The Stress-Proof Brain – by Dr. Melanie Greenberg

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    The premise of the book is as stated in the subtitle: using mindfulness and neuroplasticity to manage our stress response.

    As such, it’s divided into three parts:

    1. Understanding your stress (and different types of stressors)
    2. Calming your amygdalae (thus, dealing with your stress response while the stressor is stressing you)
    3. Moving forward with your prefrontal cortex (and thus, gradually improving automatic stress responses over time, as we learn new, better responses to do automatically)

    The content ranges from the neurophysiological to “therapist’s couch” stuff; Dr. Greenberg having her PhD in psychology has prepared her to write both of those different-but-touching fields with equal competence. In-line citations are given throughout, for those who want to look up studies.

    The style is direct and informative, with little to no attention given to making it an entertaining read. As a result, it’s information dense (which is good), and/but not necessarily a “couldn’t put it down” page-turner.

    Bottom line: if you’d like to improve your ability to deal with stress, this book is as good as any.

    Click here to check out The Stress-Proof Brain, and stress-proof yours!

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  • Goji Berries vs Blueberries – 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 goji berries to blueberries, we picked the goji berries.

    Why?

    As you might have guessed, both are very good options:

    • Both have plenty of vitamins and minerals, and/but goji berries have more. How much more? It varies, but for example about 5x more vitamin C, about 25x more iron, about 30x more calcium, about 50x more vitamin A.
    • Blueberries beat goji berries with some vitamins (B, E, K), but only in quite small amounts.
    • Both are great sources of antioxidants, and/but goji berries have 2–4 times the antioxidants that blueberries do.
    • Goji berries do have more sugar, but since they have about 4x more sugar and 5x more fiber, we’re still calling this a win for goji berries on the glycemic index front (and indeed, the GI of goji berries is lower).

    In short: blueberries are great, but goji berries beat them in most metrics.

    Want to read more?

    Check out our previous main features, detailing some of the science, and also where to get them:

    Enjoy!

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  • Stretching & Mobility – by James Atkinson

    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.

    “I will stretch for just 10 minutes per day”, we think, and do our best. Then there are a plethora of videos saying “Stretching mistakes that you are making!” and it turns out we haven’t been doing them in a way that actually helps.

    This book fixes that. Unlike some books of the genre, it’s not full of jargon and you won’t need an anatomy and physiology degree to understand it. It is, however, dense in terms of the information it gives—it’s not padded out at all; it contains a lot of value.

    The stretches are all well-explained and well-illustrated; the cover art will give you an idea of the anatomical illustration style contained with in.

    Atkinson also gives workout plans, so that we know we’re not over- or under-training or trying to do too much or missing important things out.

    Bottom line: if you’re looking to start a New Year routine to develop better suppleness, this book is a great primer for that.

    Click here to check out Stretching and Mobility, and improve yours!

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  • The Sprout Book – by Doug Evans

    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.

    Sprouting seeds are more nutritious than most people think, and “seeds” is also a much broader category than people think. Beyond even chia and sunflower and such, this book bids us remember that onions do not just appear on supermarket shelves fully formed (to give just one example of many); most plants come from seeds and of those, most can be usefully sprouted.

    The author, most well-known for his tech companies, here is selling us a very low-tech health kick with very little profit to be found except for our health. By sprouting seeds of many kinds at home, we can enjoy powerful superfoods that are not only better than, but also cheaper than, most supplements.

    Nor are the benefits of sprouting things marginal; we’re not talking about a 1–10% increase in bioavailable so much as what’s often a 100–1000% increase.

    After explaining the science and giving a primer on sprouting things for oneself, there is a wide selection of recipes, but the biggest benefit of the book is in just getting the reader up-and-running with at-home sprouting.

    Bottom line: if you like the idea of letting food be your medicine and even like the idea of essentially growing your own food with zero gardening skills, then this is an excellent book for you.

    Click here to check out The Sprout Book, and get sprouting!

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