How to Eat to Change How You Drink – by Dr. Brooke Scheller

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Whether you want to stop drinking or just cut down, this book can help. But what makes it different from the other reduce/stop drinking books we’ve reviewed?

Mostly, it’s about nutrition. This book focuses on the way that alcohol changes our relationship to food, our gut, our blood sugars, and more. The author also explains how reducing/stopping drinking, without bearing these things in mind, can be unnecessarily extra hard.

The remedy? To bear them in mind, of course, but that requires knowing them. So what she does is explain the physiology of what’s going on in terms of each of the above things (and more), and how to adjust your diet to make up for what alcohol has been doing to you, so that you can reduce/quit without feeling constantly terrible.

The style is very pop-science, light in tone, readable. She makes reference to a lot of hard science, but doesn’t discuss it in more depth than is necessary to convey the useful information. So, this is a practical book, aimed at all people who want to reduce/quit drinking.

Bottom line: if you feel like it’s hard to drink less because it feels like something is missing, it’s probably because indeed something is missing, and this book can help you bridge that gap!

Click here to check out How To Eat To Change How You Drink, and do just that!

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Recommended

  • Dark Calories – by Dr. Catherine Shanahan
  • Sesame Seeds vs Poppy Seeds – Which is Healthier?
    Poppy seeds outshine sesame seeds with less fat, more fiber, and a better vitamin profile—a moderate win for a tiny titan!

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  • Wanna read more?

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    You’ve Got Questions? We’ve Got Answers!

    Q: Tips for reading more and managing time for it?

    A: We talked about this a little bit in yesterday’s edition, so you may have seen that, but aside from that:

    • If you don’t already have one, consider getting a Kindle or similar e-reader. They’re very convenient, and also very light and ergonomicno more wrist strain as can occur with physical books. No more eye-strain, either!
    • Consider making reading a specific part of your daily routine. A chapter before bed can be a nice wind-down, for instance! What’s important is it’s a part of your day that’ll always, or at least almost always, allow you to do a little reading.
    • If you drive, walk, run, or similar each day, a lot of people find that’s a great time to listen to an audiobook. Please be safe, though!
    • If your lifestyle permits such, a “reading retreat” can be a wonderful vacation! Even if you only “retreat” to your bedroom, the point is that it’s a weekend (or more!) that you block off from all other commitments, and curl up with the book(s) of your choice.

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  • With Only Gloves To Protect Them, Farmworkers Say They Tend Sick Cows Amid Bird Flu

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    GREELEY, Colo. — In early August, farmworkers gathered under a pavilion at a park here for a picnic to celebrate Farmworker Appreciation Day. One sign that this year was different from the others was the menu: Beef fajitas, tortillas, pico de gallo, chips, beans — but no chicken.

    Farms in Colorado had culled millions of chickens in recent months to stem the transmission of bird flu. Organizers filled out the spread with hot dogs.

    No matter the menu, some dairy workers at the event said they don’t exactly feel appreciated. They said they haven’t received any personal protective equipment beyond gloves to guard against the virus, even as they or colleagues have come down with conjunctivitis and flu-like symptoms that they fear to be bird flu.

    “They should give us something more,” one dairy worker from Larimer County said in Spanish. He spoke on the condition of anonymity out of fear he’d lose his job for speaking out. “What if something happens to us? They act as if nothing is wrong.”

    Agricultural health and safety experts have been trying to get the word out about how to protect against bird flu, including through bilingual videos on TikTok showing the proper way to gear up with respirators, eye protection, gloves, and coveralls. And Colorado’s health and agriculture departments have offered a free month’s supply of protective equipment to any producer who requests it.

    But so far, many farms aren’t taking them up on it: According to numbers provided by the state health department in late August, fewer than 13% of the state’s dairies had requested and received such PPE.

    The virus is known to infect mammals — from skunks, bears, and cows to people and house pets. It began showing up in dairy cattle in recent months, and Colorado has been in the thick of it. Ten of the 13 confirmed human cases in the U.S. this year have occurred in Colorado, where it continues to circulate among dairy cows. It isn’t a risk in cooked meat or pasteurized milk but is risky for those who come into contact with infected animals or raw milk.

    Weld County, where the farmworker event was held, is one of the nation’s top milk producers, supplying enough milk each month this year to fill about 45 Olympic-size swimming pools, according to U.S. Department of Agriculture data. Neighboring counties are notable producers, too.

    Concerns are growing about undiagnosed illness among farmworkers because of a lack of testing and safety precautions. One reason for concern: Bird flu and seasonal flu are capable of gene trading, so if they ended up in the same body at the same time, bird flu might end up with genes that boost its contagiousness. The virus doesn’t appear to be spreading easily between people yet. That could change, and if people aren’t being tested then health officials may be slow to notice.

    Strains of seasonal flu already kill some 47,000 people in the U.S. a year. Public health officials fear the havoc a new form of the flu could wreak if it spreads among people.

    The Centers for Disease Control and Prevention recommends that dairy workers don a respirator and goggles or a face shield, among other protections, whether they are working with sick animals or not.

    A recent study found that not all infected cows show symptoms, so workers could be interacting with contagious animals without realizing it. Even when it is known that animals are infected, farmworkers often still have to get in close contact with them, sometimes under grueling conditions, such as during a recent heat wave when Colorado poultry workers collected hundreds of chickens by hand for culling because of the outbreak. At least six of the workers became infected with bird flu.

    One dairy worker in Weld County, who spoke on the condition of anonymity for fear of losing his job, said his employer has not offered any protective equipment beyond gloves, even though he works with sick cows and raw milk.

    His bosses asked the workers to separate sick cows from the others after some cows produced less milk, lost weight, and showed signs of weakness, he said. But the employer didn’t say anything about the bird flu, he said, or suggest they take any precautions for their own safety.

    He said he bought protective goggles for himself at Walmart when his eyes became itchy and red earlier this summer. He recalled experiencing dizziness, headaches, and low appetite around the same time. But he self-medicated and pushed through, without missing work or going to a doctor.

    “We need to protect ourselves because you never know,” he said in Spanish. “I tell my wife and son that the cows are sick, and she tells me to leave, but it will be the same wherever I go.”

    He said he’d heard that his employers were unsympathetic when a colleague approached them about feeling ill. He’d even seen someone affiliated with management remove a flyer about how people can protect themselves from the bird flu and throw it in a bin.

    The dairy worker in neighboring Larimer County said he, too, has had just gloves as protection, even when he has worked with sick animals — close enough for saliva to wipe off on him. He started working with them when a colleague missed work because of his flu-like symptoms: fever, headache, and red eyes.

    “I only wear latex gloves,” he said. “And I see that those who work with the cows that are sick also only wear gloves.”

    He said he doesn’t have time to wash his hands at work but puts on hand sanitizer before going home and takes a shower once he arrives. He has not had symptoms of infection.

    Such accounts from dairy workers echo those from farmworkers in Texas, as reported by KFF Health News in July.

    “Employers who are being proactive and providing PPE seem to be in the minority in most states,” said Bethany Boggess Alcauter with the National Center for Farmworker Health, a not-for-profit organization based in Texas that advocates for improving the health of farmworkers and their families. “Farmworkers are getting very little information.”

    But Zach Riley, CEO of the Colorado Livestock Association, said he thinks such scenarios are the exception, not the rule.

    “You would be hard-pressed to find a dairy operation that isn’t providing that PPE,” he said. Riley said dairies typically have a stockpile of PPE ready to go for situations like this and that, if they don’t, it’s easily accessed through the state. “All you have to do is ask.”

    Producers are highly motivated to keep infections down, he said, because “milk is their life source.” He said he has heard from some producers that “their family members who work on the farm are doing 18-to 20-hour days just to try to stay ahead of it, so that they’re the first line between everything, to protect their employees.”

    Colorado’s health department is advertising a hotline that ill dairy workers can call for help getting a flu test and medicine.

    Project Protect Food Systems Workers, an organization that emerged early in the covid-19 pandemic to promote farmworker health across Colorado, is distributing PPE it received from the state so promotoras — health workers who are part of the community they serve — can distribute masks and other protections directly to workers if employers aren’t giving them out.

    Promotora Tomasa Rodriguez said workers “see it as another virus, another covid, but it is because they don’t have enough information.”

    She has been passing out flyers about symptoms and protective measures, but she can’t access many dairies. “And in some instances,” she said, “a lot of these workers don’t know how to read, so the flyers are not reaching them, and then the employers are not doing any kind of talks or trainings.”

    The CDC’s Nirav Shah said during an Aug. 13 call with journalists that awareness about bird flu among dairy workers isn’t as high as officials would like it to be, despite months of campaigns on social media and the radio.

    “There’s a road ahead of us that we still need to go down to get awareness on par with, say, what it might be in the poultry world,” he said. “We’re using every single messenger that we can.”

    KFF Health News correspondents Vanessa G. Sánchez and Amy Maxmen contributed to this report.

    Healthbeat is a nonprofit newsroom covering public health published by Civic News Company and KFF Health News. Sign up for its newsletters here.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • The End of Stress – by Don Joseph Goewey

    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.

    So, we probably know to remember to take a deep breath once in a while, and adopt a “focus on what you can control, rather than what you can’t” attitude. In this book, Goewey covers a lot more.

    After an overview of how we have a brain wired for stress, what it does to us, and why we should rewire that, he dives straight into such topics as:

    • Letting go of fear—safely!
    • Number-crunching the real risks
    • Leading with good decisions, and trusting the process
    • Actively practicing a peaceful mindset (some very good tips here)
    • Transcending shame (and thus sidestepping the stress that it may otherwise bring)

    The book brings together a lot of ideas and factors, seamlessly. From scientific data to case studies, to “try this and see”, encouraging us to try certain exercises for ourselves and be surprised at the results.

    All in all, this is a great book on not just managing stress, but—as the title suggests—ending it in all and any cases it’s not useful to us. In other words, this book? It is useful to us.

    Click here to enjoy The End of Stress from Amazon today!

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Related Posts

  • Dark Calories – by Dr. Catherine Shanahan
  • What Matters Most For Your Heart?

    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.

    Eat More (Of This) For Lower Blood Pressure

    Heart disease remains the world’s #1 killer. We’d say “and in the US, it’s no different”, but in fact, the US is #1 country for heart disease. So, it’s worse and perhaps some extra care is in order.

    But how?

    What matters the most

    Is it salt? Salt plays a part, but it’s not even close to the top problem:

    Hypertension: Factors Far More Relevant Than Salt

    Is it saturated fat? Saturated fat from certain sources plays more of a role than salt, but other sources may not be so much of an issue:

    Can Saturated Fats Be Heart-Healthy?

    Is it red meat? Red meat is not great for the heart (or for almost anything else, except perhaps anemia):

    The Whys and Hows of Cutting Meats Out Of Your Diet

    …but it’s still not the top dietary factor.

    The thing many don’t eat

    All the above are foodstuffs that a person wanting a healthier heart and cardiovascular system in general might (reasonably and usually correctly) want to cut down, but there’s one thing that most people need more of:

    Why You’re Probably Not Getting Enough Fiber (And How To Fix It)

    And this is especially true for heart health:

    ❝Dietary fiber has emerged as a crucial yet underappreciated part of hypertension management.

    Our comprehensive analysis emphasizes the evidence supporting the effectiveness of dietary fiber in lowering blood pressure and reducing the risk of cardiovascular events.❞

    ~ Dr. Francine Marques

    Specifically, she and her team found:

    • Each additional 5g of fiber per day reduces blood pressure by 2.8/2.1 (systolic/diastolic, in mmHG)
    • Dietary fiber works in several ways to improve cardiovascular health, including via gut bacteria, improved lipids profiles, and anti-inflammatory effects
    • Most people are still only getting a small fraction (¼ to ⅓) of the recommended daily amount of fiber. To realize how bad that is, imagine if you consumed only ¼ of the recommended daily amount of calories every day!

    You can read more about it here:

    Dietary fiber critical in managing hypertension, international study finds

    That’s a pop-science article, but it’s still very informative. If you prefer to read the scientific paper itself (or perhaps as well), you can find it below

    Recommendations for the Use of Dietary Fiber to Improve Blood Pressure Control

    Want more from your fiber?

    Here’s yet another way fiber improves cardiometabolic health, hot off the academic press (the study was published just a couple of weeks ago):

    How might fiber lower diabetes risk? Your gut could hold the clues

    this pop-science article was based on this scientific paper

    Gut Microbiota and Blood Metabolites Related to Fiber Intake and Type 2 Diabetes

    Take care!

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  • The Cold Truth About Respiratory Infections

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    The Pathogens That Came In From The Cold

    Yesterday, we asked you about your climate-themed policy for avoiding respiratory infections, and got the above-depicted, below-described, set of answers:

    • About 46% of respondents said “Temperature has no bearing on infection risk”
    • About 31% of respondents said “It’s important to get plenty of cold, fresh air, as this kills/inactivates pathogens”
    • About 22% of respondents said “It’s important to stay warm to avoid getting colds, flu, etc”

    Some gave rationales, including…

    For “stay warm”:

    ❝Childhood lessons❞

    For “get cold, fresh air”:

    ❝I just feel that it’s healthy to get fresh air daily. Whether it kills germs, I don’t know❞

    For “temperature has no bearing”:

    ❝If climate issue affected respiratory infections, would people in the tropics suffer more than those in colder climates? Pollutants may affect respiratory infections, but I doubt just temperature would do so.❞

    So, what does the science say?

    It’s important to stay warm to avoid getting colds, flu, etc: True or False?

    False, simply. Cold weather does increase the infection risk, but for reasons that a hat and scarf won’t protect you from. More on this later, but for now, let’s lay to rest the idea that bodily chilling will promote infection by cold, flu, etc.

    In a small-ish but statistically significant study (n=180), it was found that…

    ❝There was no evidence that chilling caused any acute change in symptom scores❞

    Read more: Acute cooling of the feet and the onset of common cold symptoms

    Note: they do mention in their conclusion that chilling the feet “causes the onset of cold symptoms in about 10% of subjects who are chilled”, but the data does not support that conclusion, and the only clear indicator is that people who are more prone to colds generally, were more prone to getting a cold after a cold water footbath.

    In other words, people who were more prone to colds remained more prone to colds, just the same.

    It’s important to get plenty of cold, fresh air, as this kills/inactivates pathogens: True or False?

    Broadly False, though most pathogens do have an optimal operating temperature that (for obvious reasons) is around normal human body temperature.

    However, given that they don’t generally have to survive outside of a host body for long to get passed on, the fact that the pathogens may be a little sluggish in the great outdoors will not change the fact that they will be delighted by the climate in your respiratory tract as soon as you get back into the warm.

    With regard to the cold air not being a reliable killer/inactivator of pathogens, we call to the witness stand…

    Polar Bear Dies From Bird Flu As H5N1 Spreads Across Globe

    (it was found near Utqiagvik, one of the northernmost communities in Alaska)

    Because pathogens like human body temperature, raising the body temperature is a way to kill/inactivate them: True or False?

    True! Unfortunately, it’s also a way to kill us. Because we, too, cannot survive for long above our normal body temperature.

    So, for example, bundling up warmly and cranking up the heating won’t necessarily help, because:

    • if the temperature is comfortable for you, it’s comfortable for the pathogen
    • if the temperature is dangerous to the pathogen, it’s dangerous to you too

    This is why the fever response evolved, and/but why many people with fevers die anyway. It’s the body’s way of playing chicken with the pathogen, challenging “guess which of us can survive this for longer!”

    Temperature has no bearing on infection risk: True or False?

    True and/or False, circumstantially. This one’s a little complex, but let’s break it down to the essentials.

    • Temperature has no direct effect, for the reasons we outlined above
    • Temperature is often related to humidity, which does have an effect
    • Temperature does tend to influence human behavior (more time spent in open spaces with good ventilation vs more time spent in closed quarters with poor ventilation and/or recycled air), which has an obvious effect on transmission rates

    The first one we covered, and the third one is self-evident, so let’s look at the second one:

    Temperature is often related to humidity, which does have an effect

    When the environmental temperature is warmer, water droplets in the air will tend to be bigger, and thus drop to the ground much more quickly.

    When the environmental temperature is colder, water droplets in the air will tend to be smaller, and thus stay in the air for longer (along with any pathogens those water droplets may be carrying).

    Some papers on the impact of this:

    So whatever temperature you like to keep your environment, humidity is a protective factor against respiratory infections, and dry air is a risk factor.

    So, for example:

    • If the weather doesn’t suit having good ventilation, a humidifier is a good option
    • Being in an airplane is one of the worst places to be for this, outside of a hospital

    Don’t have a humidifier? Here’s an example product on Amazon, but by all means shop around.

    A crock pot with hot water in and the lid off is also a very workable workaround too

    Take care!

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  • 8 Critical Signs Of Blood Clots That You Shouldn’t Ignore

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    Blood clots can form as part of deep vein thrombosis or for other reasons; wherever they form (unless they are just doing their job healing a wound) they can cause problems. But how to know what’s going on inside our body?

    Telltale signs

    Our usual medical/legal disclaimer applies here, and we are not doctors, let alone your doctors, and even if we were we couldn’t diagnose from afar… But for educational purposes, here are the eight signs from the video:

    • Swelling: especially if only on one leg (assuming you have no injury to account for it), which may feel tight and uncomfortable
    • Warmness: does the area warmer to the touch? This may be because of the body’s inflammatory response trying to deal with a blood clot
    • Tenderness: again, caused by the inflammation in response to the clot
    • Discolored skin: it could be reddish, or bruise-like. This could be patchy or spread over a larger area, because of a clot blocking the flow of blood
    • Shortness of breath: if a clot makes it to the lungs, it can cause extra problems there (pulmonary embolism), and shortness of breath is the first sign of this
    • Coughing up blood: less common than the above but a much more serious sign; get thee to a hospital
    • Chest pain: a sharp or stabbing pain, in particular. The pain may worsen with deep breaths or coughing. Again, seek medical attention.

    For more on recognizing these signs (including helpful visuals), and more on what to do about them and how to avoid them in the first place, enjoy:

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

    Further reading

    You might like to read:

    Dietary Changes for Artery Health

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

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