Brain Benefits in 3 Months…through walking?

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Keeping it Simple

Today’s video (below) is another Big Think production (can you tell that we love their work?). Wendy Suzuki does a wonderful job of breaking down the brain benefits of exercise into three categories, within three minutes.

The first question to ask yourself is: what is your current level of fitness?

Low Fitness

Exercising, even if it’s just going on a walk, 2-3 times a week improves baseline mood state, as well as enhances prefrontal and hippocampal function. These areas of the brain are crucial for complex behaviors like planning and personality development, as well as memory and learning.

Mid Fitness

The suggested regimen is, without surprise, to slightly increase your regular workouts over three months. Whilst you’re already getting the benefits from the low-fitness routine, there is a likelihood that you’ll increase your baseline dopamine and serotonin levels–which, of course, we love! Read more on dopamine herehere, or here.

High Fitness

If you consider yourself in the high fitness bracket then well done, you’re doing an amazing job! Wendy Suzuki doesn’t make many suggestions for you; all she mentions is that there is the possibility of “too much” exercise actually having negative effects on the brain. However, if you’re not competing at an Olympic level, you should be fine.

Fitness and Exercise in General

Of course, fitness and exercise are both very broad terms. We would suggest that you find an exercise routine that you genuinely enjoy–something that is easy to continue over the long term. Try browsing different areas of exercise to see what resonates with you. For instance, Total Fitness After 40 is a great book on all things fitness in the second half of your life. Alternatively, search through our archive for fitness-related material.

Anyway, without further ado, here is today’s video:

How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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  • The End of Alzheimer’s – by Dr. Dale Bredesen

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    This one didn’t use the “The New Science Of…” subtitle that many books do, and this one actually is a “new science of”!

    Which is exciting, and/but comes with the caveat that the overall protocol itself is still undergoing testing, but the results so far are promising. The constituent parts of the protocol are for the most already well-established, but have not previously been put together in this way.

    Dr. Bredesen argues that Alzheimer’s Disease is not one condition but three (medical consensus agrees at least that it is a collection of conditions, but different schools of thought slice them differently), and outlines 36 metabolic factors that are implicated, and the good news is, most of them are within our control.

    Since there’s a lot to put together, he also offers many workarounds and “crutches”, making for very practical advice.

    The style of the book is on the hard end of pop-science, that is to say while the feel and tone is very pop-sciencey, there are nevertheless a lot of words that you might know but your spellchecker probably wouldn’t. He does explain everything along the way, but this does mean that if you’re not already well-versed, you can’t just dip in to a later point without reading the earlier parts.

    Bottom line: even if you only implement half the advice in this book, you’ll be doing your long-term cognitive health a huge favor.

    Click here to check out The End of Alzheimer’s, and keep cognitive decline at bay!

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  • Almonds vs Macadamias – Which is Healthier?

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    Our Verdict

    When comparing almonds to macadamias, we picked the almonds.

    Why?

    It’s not just our pro-almonds bias:

    In terms of macros, almonds have 3x the protein and as well as more fiber and carbs, the ratio of which latter two give almonds the lower glycemic index, while macadamias have more total fat, and 4x the saturated fat percentage. All in all, we say this is a win for almonds in this category.

    In the category of vitamins, almonds have more of vitamins B2, B3, B9, E, and choline, while macadamias have more of vitamins B1, B5, B6, and C. A modest 5:4 win for almonds, unless we consider that almonds have more than 47x as much vitamin E (almonds are an exceptionally good source of vitamin E), in which case, a stronger win for almonds.

    When it comes to minerals, almonds have more calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc, while macadamias have more manganese. A very clear win for almonds.

    Adding up the sections makes for a convincing overall win for almonds, but by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

    Why You Should Diversify Your Nuts!

    Enjoy!

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  • What pathogen might spark the next pandemic? How scientists are preparing for ‘disease X’

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    Before the COVID pandemic, the World Health Organization (WHO) had made a list of priority infectious diseases. These were felt to pose a threat to international public health, but where research was still needed to improve their surveillance and diagnosis. In 2018, “disease X” was included, which signified that a pathogen previously not on our radar could cause a pandemic.

    While it’s one thing to acknowledge the limits to our knowledge of the microbial soup we live in, more recent attention has focused on how we might systematically approach future pandemic risks.

    Former US Secretary of Defense Donald Rumsfeld famously talked about “known knowns” (things we know we know), “known unknowns” (things we know we don’t know), and “unknown unknowns” (the things we don’t know we don’t know).

    Although this may have been controversial in its original context of weapons of mass destruction, it provides a way to think about how we might approach future pandemic threats.

    Anna Shvets/Pexels

    Influenza: a ‘known known’

    Influenza is largely a known entity; we essentially have a minor pandemic every winter with small changes in the virus each year. But more major changes can also occur, resulting in spread through populations with little pre-existing immunity. We saw this most recently in 2009 with the swine flu pandemic.

    However, there’s a lot we don’t understand about what drives influenza mutations, how these interact with population-level immunity, and how best to make predictions about transmission, severity and impact each year.

    The current H5N1 subtype of avian influenza (“bird flu”) has spread widely around the world. It has led to the deaths of many millions of birds and spread to several mammalian species including cows in the United States and marine mammals in South America.

    Human cases have been reported in people who have had close contact with infected animals, but fortunately there’s currently no sustained spread between people.

    While detecting influenza in animals is a huge task in a large country such as Australia, there are systems in place to detect and respond to bird flu in wildlife and production animals.

    Scientists in a lab.
    Scientists are continually monitoring a range of pathogens with pandemic potential. Edward Jenner/Pexels

    It’s inevitable there will be more influenza pandemics in the future. But it isn’t always the one we are worried about.

    Attention had been focused on avian influenza since 1997, when an outbreak in birds in Hong Kong caused severe disease in humans. But the subsequent pandemic in 2009 originated in pigs in central Mexico.

    Coronaviruses: an ‘unknown known’

    Although Rumsfeld didn’t talk about “unknown knowns”, coronaviruses would be appropriate for this category. We knew more about coronaviruses than most people might have thought before the COVID pandemic.

    We’d had experience with severe acute respiratory syndrome (SARS) and Middle Eastern respiratory syndrome (MERS) causing large outbreaks. Both are caused by viruses closely related to SARS-CoV-2, the coronavirus that causes COVID. While these might have faded from public consciousness before COVID, coronaviruses were listed in the 2015 WHO list of diseases with pandemic potential.

    Previous research into the earlier coronaviruses proved vital in allowing COVID vaccines to be developed rapidly. For example, the Oxford group’s initial work on a MERS vaccine was key to the development of AstraZeneca’s COVID vaccine.

    Similarly, previous research into the structure of the spike protein – a protein on the surface of coronaviruses that allows it to attach to our cells – was helpful in developing mRNA vaccines for COVID.

    It would seem likely there will be further coronavirus pandemics in the future. And even if they don’t occur at the scale of COVID, the impacts can be significant. For example, when MERS spread to South Korea in 2015, it only caused 186 cases over two months, but the cost of controlling it was estimated at US$8 billion (A$11.6 billion).

    Coronavirus statistics on a screen.
    COVID could be regarded as an ‘unknown known’. Markus Spiske/Pexels

    The 25 viral families: an approach to ‘known unknowns’

    Attention has now turned to the known unknowns. There are about 120 viruses from 25 families that are known to cause human disease. Members of each viral family share common properties and our immune systems respond to them in similar ways.

    An example is the flavivirus family, of which the best-known members are yellow fever virus and dengue fever virus. This family also includes several other important viruses, such as Zika virus (which can cause birth defects when pregnant women are infected) and West Nile virus (which causes encephalitis, or inflammation of the brain).

    The WHO’s blueprint for epidemics aims to consider threats from different classes of viruses and bacteria. It looks at individual pathogens as examples from each category to expand our understanding systematically.

    The US National Institute of Allergy and Infectious Diseases has taken this a step further, preparing vaccines and therapies for a list of prototype pathogens from key virus families. The goal is to be able to adapt this knowledge to new vaccines and treatments if a pandemic were to arise from a closely related virus.

    Pathogen X, the ‘unknown unknown’

    There are also the unknown unknowns, or “disease X” – an unknown pathogen with the potential to trigger a severe global epidemic. To prepare for this, we need to adopt new forms of surveillance specifically looking at where new pathogens could emerge.

    In recent years, there’s been an increasing recognition that we need to take a broader view of health beyond only thinking about human health, but also animals and the environment. This concept is known as “One Health” and considers issues such as climate change, intensive agricultural practices, trade in exotic animals, increased human encroachment into wildlife habitats, changing international travel, and urbanisation.

    This has implications not only for where to look for new infectious diseases, but also how we can reduce the risk of “spillover” from animals to humans. This might include targeted testing of animals and people who work closely with animals. Currently, testing is mainly directed towards known viruses, but new technologies can look for as yet unknown viruses in patients with symptoms consistent with new infections.

    We live in a vast world of potential microbiological threats. While influenza and coronaviruses have a track record of causing past pandemics, a longer list of new pathogens could still cause outbreaks with significant consequences.

    Continued surveillance for new pathogens, improving our understanding of important virus families, and developing policies to reduce the risk of spillover will all be important for reducing the risk of future pandemics.

    This article is part of a series on the next pandemic.

    Allen Cheng, Professor of Infectious Diseases, Monash University

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

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Related Posts

  • 3 Secrets Behind The Healing Power Of Plants
  • Tourette’s Syndrome Treatment Options

    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? 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

    ❝Is there anything special that might help someone with Tourette’s syndrome?❞

    There are of course a lot of different manifestations of Tourette’s syndrome, and some people’s tics may be far more problematic to themselves and/or others, while some may be quite mild and just something to work around.

    It’s an interesting topic for sure, so we’ll perhaps do a main feature (probably also covering the related-and-sometimes-overlapping OCD umbrella rather than making it hyperspecific to Tourette’s), but meanwhile, you might consider some of these options:

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  • What Your Metabolism Says About How Aggressive Breast Cancer Is Likely To Be For You

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    We’ll get straight to it:

    More than 120 million Americans have diabetes or pre-diabetes, and Triple-Negative Breast Cancer (TNBC)* is the most aggressive breast cancer form.

    These may seem like unrelated statements, until we consider that patients with obesity-driven** diabetes have much worse TNBC outcomes.

    *The “triple-negative” refers to:

    • the cancer cells don’t have estrogen receptors
    • the cancer cells don’t have progesterone receptors
    • the cancer cells don’t make the protein HER2, or at least not in clinically relevant amounts.

    **with regard to “obesity-driven”, that is what it is called, and the presence of excess fat does play an important role as we will see, but the fundamental culprit is insulin resistance, as we will also see.

    The connection

    Superficially, the connection between obesity-driven diabetes and worse TNBC outcomes could be put down to “a person who is already unhealthy will generally fare worse in most health things than an otherwise healthy person”. And, in and of itself, that’s a fair point. Comorbidities certainly do tend to flock together and make each other worse.

    On the flipside, this does also mean that the more points of good health we have in our favor, the greater our chances of faring better if something (such as a cancer) does strike us regardless. So, there’s a fair motivation to always keep on top of all aspects of health, so far as reasonably possible.

    However, there’s more to it than that.

    Dr. Naomi Ko et al., a team of researchers at Boston University, found that diabetes alters breast cancer biology, making TNBC more aggressive and increasing the risk of brain metastasis (i.e., the cancer spreading to the brain).

    Specifically, exosomes from fat cells carry microRNAs that worsen TNBC behavior, enhancing the cancer’s:

    • cell growth
    • movement
    • survival under stress
    • brain colonization

    This also means that certain microRNA patterns predict breast cancer progression and/or survival.

    You can find the paper itself here:

    Insulin Resistance Increases TNBC Aggressiveness and Brain Metastasis via Adipocyte-derived Exosomes

    Why this matters

    The researchers argue that their findings suggest the need for special monitoring and treatment for TNBC patients with metabolic disorders like diabetes, and that treating underlying conditions (such as diabetes) alongside cancer is likely to improve outcomes.

    On an individual level rather than systemic (assuming you, dear reader, to be a private individual who is not, for example, in charge of health policy for a region, or something like that), what this means is:

    We must avoid carrying too much excess fat yes, and/but we must also particularly focus on avoiding/reversing insulin resistance, which can be a silent killer even without excess adiposity, because the noticeable signs and symptoms (including blood sugar irregularities) occur only well into insulin resistance, when the poor overworked pancreas can no longer crank out enough insulin to keep things ticking over.

    With that in mind, do check out in particular the two following articles:

    How To Lose Weight (Healthily!) ← if applicable. If on the other hand you’re already in the “healthy” body fat percentage range of 20–25% for women or 15–20% for men, then losing what fat you have will not be beneficial, and may even be harmful, depending on other factors.

    How To Avoid & Reverse Insulin Resistance ← this one’s super-important!

    And of course:

    How To Triple Your Breast Cancer Survival Chances

    And if you want to get really well-informed, then we highly recommend checking out:

    The Smart Woman’s Guide to Breast Cancer – by Dr. Jenn Simmons

    Take care!

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  • Tribulus Terrestris For Testosterone?

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    (Clinical) Trials and Tribul-ations

    In the category of supplements that have enjoyed use as aphrodisiacs, Tribulus terrestris (also called caltrop, goat’s head, gokshura, or puncture vine) has a long history, having seen wide use in both Traditional Chinese Medicine and in Ayurveda.

    It’s been used for other purposes too, and has been considered a “general wellness” plant.

    So, what does the science say?

    Good news: very conclusive evidence!

    Bad news: the conclusion is not favorable…

    Scientists are known for their careful use of clinical language, and it’s very rare for a study/review to claim something as proven (scientists leave journalists to do that part), and in this case, when it comes to Tribulus’s usefulness as a testosterone-enhancing libido-boosting supplement…

    ❝analysis of empirical evidence from a comprehensive review of available literature proved this hypothesis wrong❞

    ~ Drs. Neychev & Mitev

    Strong words! You can read it in full here; they do make some concessions along the way (e.g. mentioning unclear or contradictory findings, suggesting that it may have some effect, but by an as-yet unknown mechanism if it does—although some potential effect on nitric oxide levels has been hypothesized, which is reasonable if so, as NO does feature in arousal-signalling), but the general conclusion is “no, this doesn’t have androgen-enhancing properties”:

    Pro-sexual and androgen enhancing effects of Tribulus terrestris L.: Fact or Fiction

    That’s a review though, what about taking a look at a representative RCT? Here we go:

    ❝Tribulus terrestris was not more effective than placebo on improving symptoms of erectile dysfunction or serum total testosterone❞

    ~ Dr. Santos et al.

    Read more: Tribulus terrestris versus placebo in the treatment of erectile dysfunction: A prospective, randomized, double-blind study

    As a performance-enhancer in sport

    We’ll be brief here: it doesn’t seem to work and it may not be safe:

    Insights into Supplements with Tribulus Terrestris used by Athletes

    From sport, into general wellness?

    Finally, a study that finds it may be useful for something!

    ❝Overall, participants supplemented with TT displayed significant improvements in lipid profile. Inflammatory and hematological biomarkers showed moderate beneficial effects with no significant changes on renal biomarkers. No positive effects were observed on the immune system response. Additionally, no TT-induced toxicity was reported.

    In conclusion, there was no clear evidence of the beneficial effects of TT supplementation on muscle damage markers and hormonal behavior.❞

    ~ Dr. Fernández-Lázaro et al.

    Read more: Effects of Tribulus terrestris L. on Sport and Health Biomarkers in Physically Active Adult Males: A Systematic Review

    About those lipids…

    Animal studies have shown that it may not only improve lipid profiles, but also may partially repair the endothelial dysfunction resulting from hyperlipidemia:

    Influence of Tribulus terrestris extract on lipid profile and endothelial structure in developing atherosclerotic lesions in the aorta of rabbits on a high-cholesterol diet

    Want to try some?

    In the unlikely event that today’s research review has inspired you with an urge to try Tribulus terrestris, here’s an example product on Amazon

    If on the other hand you’d like to actually increase testosterone levels, then we suggest:

    Topping Up Testosterone? ← a previous main feature did earlier this year

    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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