Mediterranean Diet Book Suggestions

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

❝What is Mediterranean diet which book to read?❞

We did a special edition about the Mediterranean Diet! So that’s a great starting point.

As to books, there are so many, and we review books about it from time to time, so keep an eye out for our daily “One-Minute Book Review” section. We do highly recommend “How Not To Die”, which is a science-heavy approach to diet-based longevity, and essentially describes the Mediterranean Diet, with some tweaks.

Don’t Forget…

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

Recommended

  • Air Purifiers & Sleep
  • Pistachios vs Pecans – Which is Healthier?
    Pistachios trump pecans with double the protein, fiber and richer in vitamins A, B6, C, E, plus more calcium, iron, and potassium—our verdict is clear!

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • An Important Way That Love Gets Eroded

    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 is unusual for a honeymoon period to last forever, but some relationships fair a lot better than others. Not just in terms of staying together vs separating, but in terms of happiness and satisfaction in the relationship. What’s the secret? There are many, but here’s one of them…

    Communication

    In this video, the case is made for a specific aspect of communication: airing grievances.

    Superficially, this doesn’t seem like a recipe for happiness, but it is one important ingredient—that it’s dangerously easy to let small grievances add up and eat away at one’s love and patience, until one day resentment outweighs attachment, and at that point, it often becomes a case of “checking out before you leave”, remaining in the relationship more due to inertia than volition.

    Which, in turn, will likely start to cause resentment on the other side, and eventually things will crumble and/or explode.

    In contrast, if we make sure to speak our feelings clearly (10almonds note, not in the video: we think that doing so compassionately is also important), the bad as well as the good, then it means that:

    • things don’t stack up and fester (there will less likely be a “final straw” if we are regularly removing straws)
    • there is an opportunity for change (in contrast, our partner would be unlikely to adjust anything to correct a problem they don’t know about)
    • all but the most inclined-to-anxiety partners can rest easy, because they know that if we had a problem, we’d tell them

    This is definitely only one critical aspect of communication; this video for example says nothing about actually being affectionate with one’s partner, or making sure to accept emotional bids for connection (per that story that goes “I knew my marriage was over when he wouldn’t come look at the tomatoes I grew”), but it is one worth considering—even if we at 10almonds would advise being gentle yet honest, and where possible balancing, in aggregate if not in the moment, with positive things (per Gottman’s ratio of 5:1 good moments to bad, being the magic number for marriages that “work”).

    For more on why it’s so important to be able to safely air grievances, see:

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

    Want to learn more?

    You might also like to read:

    Seriously Useful Communication Skills! ← this deals with some of the important gaps left by the video

    Take care!

    Share This Post

  • Burn – by Dr. Herman Pontzer

    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.

    We all have reasons to want to focus on our metabolism. Speed it up to burn more fat; slow it down to live longer. Tweak it for more energy in the day. But what actually is it, and how does it work?

    Dr. Herman Pontzer presents a very useful overview of not just what our metabolism is and how it works, but also why.

    The style of the book is casual, but doesn’t skimp on the science. Whether we are getting campfire stories of Hadza hunter-gatherers, or an explanation of the use of hydrogen isotopes in metabolic research, Dr. Pontzer keeps things easy-reading.

    One of the main premises of the book is that our caloric expenditure is not easy to change—if we exercise more, our bodies will cut back somewhere else. After all, the body uses energy for a lot more than just moving. With this in mind, Dr. Pontzer makes the science-based case for focusing more on diet than exercise if weight management is our goal.

    In short, if you’d like your metabolism to be a lot less mysterious, this book can help render a lot of science a lot more comprehensible!

    Click here to check out “Burn” on Amazon today, and learn to manage your own metabolism the way you want it!

    Share This Post

  • Does Your Butt…Wink?

    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.

    What is a Butt Wink?

    A “butt wink” is a common issue that occurs during squatting exercises.

    Now, we’ve talked about the benefits of squatting countless times (see here or here for just a few examples). As with all exercises, using the correct technique is imperative, helping to both reduce injury and maximize gain.

    Given butt winks are a common issue when squatting, we thought it natural to devote an article to it.

    So, a butt wink happens when, at the bottom of your squat position, your pelvis tucks rotates backward (otherwise known as a “posterior pelvic tilt”) and the lower back rounds. This motion looks like a slight ‘wink’, hence the name.

    How to Avoid Butt Winking

    When the pelvis tucks under and the spine rounds, it can put undue pressure on the lumbar discs. This is especially risky when squatting with weights, as it can exacerbate the stress on the spine.

    To avoid a butt wink, it’s important to maintain a neutral spine throughout the squat and to work on flexibility and strength in the hips, glutes, and hamstrings. Adjusting the stance width or foot angle during squats can also help in maintaining proper form.

    A visual representation would likely work better than our attempt at describing what to do, so without further ado, here’s 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!

    Share This Post

Related Posts

  • Air Purifiers & Sleep
  • Dodging Dengue In The US

    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.

    Dengue On The Rise

    We wrote recently about dengue outbreaks in the Americas, with Puerto Rico declaring an epidemic. Cases are now being reported in Florida too, and are likely to spread, so it’s good to be prepared, if your climate is of the “warm and humid” kind.

    If you want to catch up on the news first, here you go:

    Note: dengue is far from unheard of in Florida, but the rising average temperatures in each year mean that each year stands a good chance of seeing more cases than the previous. It’s been climbing since at least 2017, took a dip during the time of COVID restrictions keeping people at home more, and then for the more recent years has been climbing again since.

    What actually is it?

    Dengue is a viral, mosquito-borne disease, characterized by fever, vomiting, muscle pain, and a rash, in about 1 in 4 cases.

    Which can sound like “you’ll know if you have it”, but in fact it’s usually asymptomatic for a week or more after infection, so, watch out!

    What next, if those symptoms appear?

    The good news is: the fever will usually last less than a week

    The bad news is: a day or so after that the fever subsided, the more serious symptoms are likely to start—if they’re going to.

    If you’re unlucky enough to be one of the 1 in 20 who get the serious symptoms, then you can expect abdominal cramps, repeat vomiting, bleeding from various orifices (you may not get them all, but all are possible), and (hardly surprising, given the previous items) “extreme fatigue and restlessness”.

    If you get those symptoms, then definitely get to an ER as soon as possible, as dengue can become life-threatening within hours of such.

    Read more: CDC | Symptoms of Dengue and Testing

    While there is not a treatment for dengue per se, the Emergency Room will be better able to manage your symptoms and thus keep you alive long enough for them to pass.

    If you’d like much more detail (on symptoms, seriousness, at-risk demographics, and prognosis) than what the CDC offers, then…

    Read more: BMJ | Dengue Fever

    Ok, so how do we dodge the dengue?

    It sounds flippant to say “don’t get bitten”, but that’s it. However, there are tips are not getting bitten:

    • Use mosquito-repellent, but it has to contain >20% DEET, so check labels
    • Use mosquito nets where possible (doors, windows, etc, and the classic bed-tent net is not a bad idea either)
    • Wear clothing that covers your skin, especially during the day—it can be light clothing; it doesn’t need to be a HazMat suit! But it does need to reduce the area of attack to reduce the risk of bites.
    • Limit standing water around your home—anything that can hold even a small amount of standing water is a potential mosquito-breeding ground. Yes, even if it’s a crack in your driveway or a potted bromeliad.

    Further reading

    You might also like to check out:

    Stickers and wristbands aren’t a reliable way to prevent mosquito bites. Here’s why

    …and in case dengue wasn’t bad enough:

    Mosquitoes can spread the flesh-eating Buruli ulcer. Here’s how you can protect yourself

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Older people’s risk of abuse is rising. Can an ad campaign protect them?

    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.

    Elder abuse is an emerging public health and safety issue for communities of high-income countries.

    The most recent data from Australia’s National Elder Abuse Prevalence Study, which surveyed 7,000 older people living in the community, found one in six self-reported being a victim of some form of abuse. But this did not include older people living in residential aged care or those with cognitive impairment, such as dementia – so is likely an underestimate.

    This week the Australian government announced a multi-million dollar advertising campaign it hopes will address this serious and abhorrent abuse.

    But is investing in community awareness of elder abuse the best use of scarce resources?

    Nuttapong punna/Shutterstock

    What is elder abuse?

    The World Health Organization (WHO) defines elder abuse as

    […] a single, or repeated act, or lack of appropriate action, occurring within any relationship where there is an expectation of trust which causes harm or distress to an older person.

    Australia usually defines older people as those over 65. The exact age varies between countries depending on the overall health status of a nation and its vulnerable population groups. The WHO definitions of an older adult for sub-Saharan Africa, for example, is over 50. And there are communities with poorer health status and shorter lifespans within country borders, including our First Nations people.

    Elder abuse can take on many different forms including physical, sexual, psychological, emotional, or financial abuse and neglect.

    Living longer and wealthier

    The number of older people in our society is greater than it has ever been. Around 17% Australians are aged 65 and over. By 2071, older Australians will make up between 25% and 27% of the total population.

    People are living longer, accumulating substantial wealth and are vulnerable to abuse due to cognitive, physical or functional limitations.

    Longer lifespans increase the time of possible exposure to abuse. Australian men aged 65 can expect to live another 20.2 years, while women aged 65 are likely to live another 22.8 years. (Life expectancy for First Nations men and women remains significantly shorter.)

    Australian men are now 143 times more likely to reach the age of 100 than they were in 1901. Women are 82 times more likely.

    Older people hold a large proportion of our nation’s wealth, making them vulnerable to financial abuse. Recent research by the Australian Council of Social Service and UNSW Sydney reveals older households (with people over 65) are 25% wealthier than the average middle-aged household and almost four times as wealthy as the average under-35 household.

    Finally, older people have higher levels of impairment in their thinking, reasoning and physical function. Cognitive impairment, especially dementia, increases from one in 67 Australians under 60 to almost one in two people aged over 90.

    Over half of Australians aged 65 years and over have disability. A particularly vulnerable group are the 258,374 older Australians who receive government-funded home care.

    Who perpetrates elder abuse?

    Sadly, most of the perpetrators of elder abuse are known to their victims. They are usually a member of the family, such as a life partner, child or grandchild.

    Elder abuse causes significant illness and even early death. Financial abuse (across all ages) costs the community billions of dollars. Specific data for financial elder abuse is limited but indicates massive costs to individual survivors and the community.

    Despite this, the level of awareness of elder abuse is likely to be much lower than for family violence or child abuse. This is partly due to the comparatively recent concept of elder abuse, with global awareness campaigns only developed over the past two decades.

    Is an advertising campaign the answer?

    The federal government has allocated A$4.8 million to an advertising campaign on television, online and in health-care clinics to reach the broader community. For context, last year the government spent $131.4 million on all media campaigns, including $32.6 million on the COVID vaccination program, $2 million on Japanese encephalitis and $3.2 million on hearing health awareness.

    The campaign will likely benefit a small number of people who may be victims and have the capacity to report their perpetrators to authorities. It will generate some heartbreaking anecdotes. But it is unlikely to achieve broad community or systemic change.

    There is little research evidence to show media campaigns alter the behaviour of perpetrators of elder abuse. And suggesting the campaign raises awareness of the issue for older people who are survivors of abuse sounds more like blaming victims than empowering them.

    We don’t know how the government will judge the success of the campaign, so taxpayers won’t know whether a reasonable return on this investment was achieved. There may also be opportunity costs associated with the initiative – that is, lost opportunities for other actions and strategies. It could be more effective and efficient to target high-risk subgroups or to allocate funding to policy, practice reform or research that has direct tangible benefits for survivors. https://www.youtube.com/embed/DeK2kaqplTI?wmode=transparent&start=0 The Australian Human Rights Commission’s campaign from last year.

    But the campaign can’t hurt, right?

    Actually, the dangers that could come with an advertising campaign are two-fold.

    First it may well oversimplify a highly complex issue. Identifying and managing elder abuse requires an understanding of the person’s vulnerabilities, their decision-making capacity and ability to consent, the will and preferences of victim and the role of perpetrator in the older person’s life. Abuse happens in the context of family and social networks. And reporting abuse can have consequences for the victim’s quality of life and care.

    Consider the complexities of a case where an older person declines to have her grandson reported to police for stealing her money and medication because of her fear of becoming socially isolated. She might even feel responsible for the behaviour having raised the grandson and not want him to have a criminal record.

    Secondly, a public campaign can create the illusion government and our institutions have the matter “in hand”. This might slow the opportunity for real change.

    Ideally, the campaign will strengthen the argument for better policies, reporting procedures, policing, prosecution and judgements that are aligned. But these ends will also need investment in more research to build better communities that take good care of older people.

    Joseph Ibrahim, Professor, Aged Care Medical Research Australian Centre for Evidence Based Aged Care, La Trobe University

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

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Women Rowing North – by Dr. Mary Pipher

    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.

    Ageism is rife, as is misogyny. And those can be internalized too, and compounded as they intersect.

    Clinical psychologist Dr. Mary Pipher, herself 75, writes for us a guidebook of, as the subtitle goes, “navigating life’s currents and flourishing as we age”.

    The book does assume, by the way, that the reader is…

    • a woman, and
    • getting old (if not already old)

    However, the lessons the book imparts are vital for women of any age, and valuable as a matter of insight and perspective for any reader.

    Dr. Pipher takes us on a tour of aging as a woman, and what parts of it we can make our own, do things our way, and take what joy we can from it.

    Nor is the book given to “toxic positivity” though—it also deals with themes of hardship, frustration, and loss.

    When it comes to those elements, the book is… honest, human, and raw. But also, an exhortation to hope, beauty, and a carpe diem attitude.

    Bottom line: this book is highly recommendable to anyone of any age; life is precious and can be short. And be we blessed with many long years, this book serves as a guide to making each one of them count.

    Click here to check out Women Rowing North—it really is worth it

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: