Great Sex Never Gets Old – by Kimberly Cunningham – by Kimberly Cunningham

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Here some readers may be thinking “after 40? But I am 70 already” or such, so be assured, there’s no upper limit on the applicability of this book’s writings. The number of 40 was chosen more as the start point of things, because it is an age after which the majority of hormonal declines happen (and with them, often, sex drive and/or physical ability). But, as she explains, this is by no means necessarily an end, and can instead be an exciting new beginning.

She kicks things off with a “wellness check”, before diving into the science of the menopause—and yes, the andropause too.

She doesn’t stop there though, and discusses other hormones besides the obvious ones, and other non-hormonal factors that can affect sex in what for most people is the later half of life.

Nurse Cunningham, much like most of modern science, is strongly pro-HRT, and/but doesn’t claim it to be a magic bullet (though honestly, it can feel like it is! But here we’re reviewing the book, not HRT, so let’s continue), or else this book could have been a leaflet. Instead, she talks about the side-effects to expect (mostly good or neutral, but still, things you don’t want to be taken by surprise by), and what things will just be “a little different” now if you’re running on exogenous bioidentical hormones rather than ones your own body made. A lot of this comes down to how and when one takes them, by the way, since this can be different to your body making its own natural peaks and troughs.

But it’s not all about hormones; there are also plenty of chapters on social and psychological issues, as well as medical issues other than hormones.

The style is very light and conversational, while also casually dropping about 30 pages of scientific references. Like many nurses, the author knows at least as much as doctors when it comes to her area of expertise, and it shows.

Bottom line: if your sex has ever hit a slump, and/or you simply recognize that it could, this book could make a very important difference.

Click here to check out Great Sex Never Gets Old, and enjoy the best of life in the bedroom too!

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  • Where Nutrition Meets Habits!

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    Where Nutrition Meets Habits…

    This is Claudia Canu, MSc., INESEM. She’s on a mission to change the way we eat:

    Often, diet is a case of…

    • Healthy
    • Easy
    • Cheap

    (choose two)

    She wants to make it all three, and tasty too. She has her work cut out for her, but she’s already blazed quite a trail personally:

    Nine months before turning 40 years old, I set a challenge for myself: Arrive to the day I turn 40 as the best possible version of myself, physically, mentally and emotionally.❞

    ~ Claudia Canu

    In Her Own Words: My Journey To My Healthy 40s

    And it really was quite a journey:

    For those of us who’d like the short-cut rather than a nine-month quasi-spiritual journey… based on both her experience, and her academic and professional background in nutrition, her main priorities that she settled on were:

    • Making meals actually nutritionally balanced, which meant re-thinking what she thought a meal “should” be
    • Making nutritionally balanced meals that didn’t require a lot of skill and/or resources
    • That’s it!

    But, easier said than done… Where to begin?

    She shares an extensive list of recipes, from meals to snacks (I thought I was the only one who made coffee overnight oats!), but the most important thing from her is:

    Claudia’s 10 Guiding Principles:

    1. Buy only fresh ingredients that you are going to cook yourself. If you decide to buy pre-cooked ones, make sure they do not have added ingredients, especially sugar (in all its forms).
    2. Use easy and simple cooking methods.
    3. Change ingredients every time you prepare your meals.
    4. Prepare large quantities for three or four days.
    5. Store the food separately in tightly closed Tupperware.
    6. Organize yourself to always have ready-to-eat food in the fridge.
    7. When hungry, mix the ingredients in the ideal amounts to cover the needs of your body.
    8. Chew well and take the time to taste your food.
    9. Eat foods that you like and enjoy.
    10. Do not overeat but don’t undereat either.

    We have only two quibbles with this fine list, which are:

    About Ingredients!

    Depending on what’s available around you, frozen and/or tinned “one-ingredient” foods can be as nutritional as (if not more nutritional than) fresh ones. By “one-ingredient” foods here we mean that if you buy a frozen pack of chopped onions, the ingredients list will be: “chopped onions”. If you buy a tin of tomatoes, the ingredients will say “Tomatoes” or at most “Tomatoes, Tomato Juice”, for example.

    She does list the ingredients she keeps in; the idea that with these in the kitchen, you’ll never be in the position of “oh, we don’t have much in, I guess it’s a pizza delivery night” or “well there are some chicken nuggets at the back of the freezer”.

    Check Out And Plan: 10 Types Of Ingredients You Should Always Keep In Your Kitchen

    Here Today, Gone Tomorrow?

    Preparing large quantities for three or four days can result in food for one or two days if the food is unduly delicious

    But! Claudia has a remedy for that:

    Read: How To Eliminate Food Cravings And What To Do When They Win

    Anyway, there’s a wealth of resources in the above-linked pages, so do check them out!

    Perhaps the biggest take-away is to ask yourself:

    “What are my guiding principles when it comes to food?”

    If you don’t have a ready answer, maybe it’s time to tackle that—whether Claudia’s way or your own!

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  • Celery vs Rhubarb – Which is Healthier?

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    Our Verdict

    When comparing celery to rhubarb, we picked the rhubarb.

    Why?

    In terms of macros, rhubarb has more carbs and fiber, the ratio of which give it the lower glycemic index, though both are low glycemic index foods. This means this category is a very marginal win for rhubarb.

    When it comes to vitamins, rhubarb has more vitamin C, while celery has more of vitamins A, B5, B6, and B9. A win for celery, this time.

    In the category of minerals, rhubarb has more calcium, iron, magnesium, manganese, potassium, and selenium, while celery has more copper and phosphorus. This one’s a win for rhubarb.

    Let’s give a quick nod also to polyphenols; rhubarb has more by overall quantity, and more in terms of “more useful to humans” too, being rich in an assortment of flavanols while celery must make do with some furanocoumarins.

    In short, enjoy either or both, but nutritional density is a great reason to get some rhubarb in!

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Take care!

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  • Should You Go Light Or Heavy On Carbs?

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    Carb-Strong or Carb-Wrong?

    A bar chart showing the number of people who are interested in social media and heavy carbs.

    We asked you for your health-related view of carbs, and got the above-depicted, below-described, set of responses

    • About 48% said “Some carbs are beneficial; others are detrimental”
    • About 27% said “Carbs are a critical source of energy, and safer than fats”
    • About 18% said “A low-carb diet is best for overall health (and a carb is a carb)”
    • About 7% said “We do not need carbs to live; a carnivore diet is viable”

    But what does the science say?

    Carbs are a critical source of energy, and safer than fats: True or False?

    True and False, respectively! That is: they are a critical source of energy, and carbs and fats both have an important place in our diet.

    ❝Diets that focus too heavily on a single macronutrient, whether extreme protein, carbohydrate, or fat intake, may adversely impact health.

    ~ Dr. Russel de Souza et al.

    Source: Low carb or high carb? Everything in moderation … until further notice

    (the aforementioned lead author Dr. de Souza, by the way, served as an external advisor to the World Health Organization’s Nutrition Guidelines Advisory Committee)

    Some carbs are beneficial; others are detrimental: True or False?

    True! Glycemic index is important here. There’s a big difference between eating a raw carrot and drinking high-fructose corn syrup:

    Which Sugars Are Healthier, And Which Are Just The Same?

    While some say grains and/or starchy vegetables are bad, best current science recommends:

    • Eat some whole grains regularly, but they should not be the main bulk of your meal (non-wheat grains are generally better)
    • Starchy vegetables are not a critical food group, but in moderation they are fine.

    To this end, the Mediterranean Diet is the current gold standard of healthful eating, per general scientific consensus:

    A low-carb diet is best for overall health (and a carb is a carb): True or False?

    True-ish and False, respectively. We covered the “a carb is a carb” falsehood earlier, so we’ll look at “a low-carb diet is best”.

    Simply put: it can be. One of the biggest problems facing the low-carb diet though is that adherence tends to be poor—that is to say, people crave their carby comfort foods and eat more carbs again. As for the efficacy of a low-carb diet in the context of goals such as weight loss and glycemic control, the evidence is mixed:

    ❝There is probably little to no difference in weight reduction and changes in cardiovascular risk factors up to two years’ follow-up, when overweight and obese participants without and with T2DM are randomised to either low-carbohydrate or balanced-carbohydrate weight-reducing diets❞

    ~ Dr. Celeste Naud et al.

    Source: Low-carbohydrate versus balanced-carbohydrate diets for reducing weight and cardiovascular risk

    ❝On the basis of moderate to low certainty evidence, patients adhering to an LCD for six months may experience remission of diabetes without adverse consequences.

    Limitations include continued debate around what constitutes remission of diabetes, as well as the efficacy, safety, and dietary satisfaction of longer term LCDs❞

    ~ Dr. Joshua Goldenberg et al.

    Source: Efficacy and safety of low and very low carbohydrate diets for type 2 diabetes remission

    ❝There should be no “one-size-fits-all” eating pattern for different patient´s profiles with diabetes.

    It is clinically complex to suggest an ideal percentage of calories from carbohydrates, protein and lipids recommended for all patients with diabetes.❞

    ~Dr. Adriana Sousa et al.

    Source: Current Evidence Regarding Low-carb Diets for The Metabolic Control of Type-2 Diabetes

    We do not need carbs to live; a carnivore diet is viable: True or False?

    False. For a simple explanation:

    The Carnivore Diet: Can You Have Too Much Meat?

    There isn’t a lot of science studying the effects of consuming no plant products, largely because such a study, if anything other than observational population studies, would be unethical. Observational population studies, meanwhile, are not practical because there are so few people who try this, and those who do, do not persist after their first few hospitalizations.

    Putting aside the “Carnivore Diet” as a dangerous unscientific fad, if you are inclined to meat-eating, there is some merit to the Paleo Diet, at least for short-term weight loss even if not necessarily long-term health:

    What’s The Real Deal With The Paleo Diet?

    For longer-term health, we refer you back up to the aforementioned Mediterranean Diet.

    Enjoy!

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Related Posts

  • Younger You – by Kara Fitzgerald
  • Understanding Spinach Oxalates and Health

    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

    ❝Interesting, but… Did you know spinach is high in oxylates? Some people are sensitive and can cause increased inflammation, joint pain or even kidney stones. Moderation is key. My sister and I like to eat healthy but found out by experience that too much spinach salad caused us joint and other aches.❞

    It’s certainly good to be mindful of such things! For most people, a daily serving of spinach shouldn’t cause ill effects, and certainly there are other greens to eat.

    We wondered whether there was a way to reduce the oxalate content, and we found:

    How to Reduce Oxalic Acid in Spinach: Neutralizing Oxalates

    …which led us this product on Amazon:

    Nephure Oxalate Reducing Enzyme, Low Oxalate Diet Support

    We wondered what “nephure” was, and whether it could be trusted, and came across this “Supplement Police” article about it:

    Nephure Review – Oxalate Reducing Enzyme Powder Health Benefits?

    …which honestly, seems to have been written as a paid advertisement. But! It did reference a study, which we were able to look up, and find:

    In vitro and in vivo safety evaluation of Nephure™

    …which seems to indicate that it was safe (for rats) in all the ways that they checked. They did not, however, check whether it actually reduced oxalate content in spinach or any other food.

    The authors did declare a conflict of interest, in that they had a financial relationship with the sponsor of the study, Captozyme Inc.

    All in all, it may be better to just have kale instead of spinach:

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  • Shoe Wear Patterns: What They Mean, Why It Matters, & How To Fix It

    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.

    If you look under your shoes, do you notice how the tread is worn more in some places than others? Specific patterns of shoe wear correspond to how our body applies force, weight, and rotational movement. This reveals how we move, and uneven wear can indicate problematic movement dynamics.

    The clues in your shoes

    Common shoe wear patterns include:

    • Diagonal wear on the outside of the heel: caused by foot angle, leg position, and instability, leading to joint stress.
    • Rotational wear at specific points: due to internal or external rotation, often originating from the hip, pelvis, or torso.
    • Wear above the big toe: caused by excessive toe lifting, often associated with a “lighter” or kicking leg.

    Fixing movement issues to prevent wear involves correcting posture, improving balance, and adjusting how the legs land during walking/running.

    Key fixes include:

    • Aligning the center of gravity properly to prevent leg overcompensation.
    • Ensuring feet land under the hips and not far in front.
    • Stabilizing the torso to avoid unnecessary rotation.
    • Engaging the glutes effectively to reduce hip flexor dominance and improve leg mechanics.
    • Maintaining even weight distribution on both legs to prevent excessive lifting or twisting.

    Posture and walking mechanics are vital to reducing uneven wear, but meaningful, lasting change takes time and focused effort, to build new habits.

    For more on all this plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like to read:

    Steps For Keeping Your Feet A Healthy Foundation

    Take care!

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  • Viruses aren’t always harmful. 6 ways they’re used in health care and pest control

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    We tend to just think of viruses in terms of their damaging impacts on human health and lives. The 1918 flu pandemic killed around 50 million people. Smallpox claimed 30% of those who caught it, and survivors were often scarred and blinded. More recently, we’re all too familiar with the health and economic impacts of COVID.

    But viruses can also be used to benefit human health, agriculture and the environment.

    Viruses are comparatively simple in structure, consisting of a piece of genetic material (RNA or DNA) enclosed in a protein coat (the capsid). Some also have an outer envelope.

    Viruses get into your cells and use your cell machinery to copy themselves.
    Here are six ways we’ve harnessed this for health care and pest control.

    1. To correct genes

    Viruses are used in some gene therapies to correct malfunctioning genes. Genes are DNA sequences that code for a particular protein required for cell function.

    If we remove viral genetic material from the capsid (protein coat) we can use the space to transport a “cargo” into cells. These modified viruses are called “viral vectors”.

    Viruses consist of a piece of RNA or DNA enclosed in a protein coat called the capsid.
    DEXi

    Viral vectors can deliver a functional gene into someone with a genetic disorder whose own gene is not working properly.

    Some genetic diseases treated this way include haemophilia, sickle cell disease and beta thalassaemia.

    2. Treat cancer

    Viral vectors can be used to treat cancer.

    Healthy people have p53, a tumour-suppressor gene. About half of cancers are associated with the loss of p53.

    Replacing the damaged p53 gene using a viral vector stops the cancerous cell from replicating and tells it to suicide (apoptosis).

    Viral vectors can also be used to deliver an inactive drug to a tumour, where it is then activated to kill the tumour cell.

    This targeted therapy reduces the side effects otherwise seen with cytotoxic (cell-killing) drugs.

    We can also use oncolytic (cancer cell-destroying) viruses to treat some types of cancer.

    Tumour cells have often lost their antiviral defences. In the case of melanoma, a modified herpes simplex virus can kill rapidly dividing melanoma cells while largely leaving non-tumour cells alone.

    3. Create immune responses

    Viral vectors can create a protective immune response to a particular viral antigen.

    One COVID vaccine uses a modified chimp adenovirus (adenoviruses cause the common cold in humans) to transport RNA coding for the SARS-CoV-2 spike protein into human cells.

    The RNA is then used to make spike protein copies, which stimulate our immune cells to replicate and “remember” the spike protein.

    Then, when you are exposed to SARS-CoV-2 for real, your immune system can churn out lots of antibodies and virus-killing cells very quickly to prevent or reduce the severity of infection.

    4. Act as vaccines

    Viruses can be modified to act directly as vaccines themselves in several ways.

    We can weaken a virus (for an attenuated virus vaccine) so it doesn’t cause infection in a healthy host but can still replicate to stimulate the immune response. The chickenpox vaccine works like this.

    The Salk vaccine for polio uses a whole virus that has been inactivated (so it can’t cause disease).

    Others use a small part of the virus such as a capsid protein to stimulate an immune response (subunit vaccines).

    An mRNA vaccine packages up viral RNA for a specific protein that will stimulate an immune response.

    5. Kill bacteria

    Viruses can – in limited situations in Australia – be used to treat antibiotic-resistant bacterial infections.

    Bacteriophages are viruses that kill bacteria. Each type of phage usually infects a particular species of bacteria.

    Unlike antibiotics – which often kill “good” bacteria along with the disease-causing ones – phage therapy leaves your normal flora (useful microbes) intact.

    A phage
    Bacteriophages (red) are viruses that kill bacteria (green).
    Shutterstock

    6. Target plant, fungal or animal pests

    Viruses can be species-specific (infecting one species only) and even cell-specific (infecting one type of cell only).

    This occurs because the proteins viruses use to attach to cells have a shape that binds to a specific type of cell receptor or molecule, like a specific key fits a lock.

    The virus can enter the cells of all species with this receptor/molecule. For example, rabies virus can infect all mammals because we share the right receptor, and mammals have other characteristics that allow infection to occur whereas other non-mammal species don’t.

    When the receptor is only found on one cell type, then the virus will infect that cell type, which may only be found in one or a limited number of species. Hepatitis B virus successfully infects liver cells primarily in humans and chimps.

    We can use that property of specificity to target invasive plant species (reducing the need for chemical herbicides) and pest insects (reducing the need for chemical insecticides). Baculoviruses, for example, are used to control caterpillars.

    Similarly, bacteriophages can be used to control bacterial tomato and grapevine diseases.

    Other viruses reduce plant damage from fungal pests.

    Myxoma virus and calicivirus reduce rabbit populations and their environmental impacts and improve agricultural production.

    Just like humans can be protected against by vaccination, plants can be “immunised” against a disease-causing virus by being exposed to a milder version.The Conversation

    Thea van de Mortel, Professor, Nursing, School of Nursing and Midwifery, Griffith University

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

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