Latest Alzheimer’s Prevention Research Updates
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Questions and Answers at 10almonds
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This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! 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
I am now in the “aging” population. A great concern for me is Alzheimers. My father had it and I am so worried. What is the latest research on prevention?
One good thing to note is that while Alzheimer’s has a genetic component, it doesn’t appear to be hereditary per se. Still, good to be on top of these things, and it’s never too early to start with preventive measures!
You might like a main feature we did on this recently:
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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!
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Apple vs Pear – Which is Healthier?
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Our Verdict
When comparing apple to pear, we picked the pear.
Why?
Both are great! But there’s a category that puts pears ahead of apples…
Looking at their macros first, pears contain more carbs but also more fiber. Both are low glycemic index foods, though.
In the category of vitamins, things are moderately even: apples contain more of vitamins A, B1, B6, and E, while pears contain more of vitamins B3, B9, K, and choline. That’s a 4:4 split, and the two fruits are about equal in the other vitamins they both contain.
When it comes to minerals, pears contain more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. A resounding victory for pears, as apples are not higher in any mineral.
In short, if an apple a day keeps the doctor away, a pear should keep the doctor away for about a day and a half, based on the extra nutrients ← this is slightly facetious as medicine doesn’t work like that, but you get the idea: pears simply have more to offer. Apples are still great though! Enjoy both! Diversity is good.
Want to learn more?
You might like to read:
From Apples To Bees, And High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?
Take care!
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Seasonal Affective Disorder (Beyond Sunlight!)
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For those of us in the Northern Hemisphere, the time of increasing darkness is upon us again. Depending on our latitude, the sun barely rises before it skitters off again. And depending on other factors of our geography, we might not get much sun during that time (writer’s example: the ancient bog from which I write has been surrounded by fog for two weeks now).
So, what to do about it?
Firstly, we can make the most of whatever sun we do get (especially in the morning, if possible), and we can of course make some use of artificial sunlight. To save doubling up, we’ll link to what we previously wrote about optimizing both of those things:
‘Tis To Season To Be SAD-Savvy
More ways to get serotonin
Sunlight, of course, triggers our bodies to make serotonin, and hence we often make less of it during winter. But, there are other ways to get serotonin too, and one of the best ways is spending time in nature. Yes, even if the weather is gloomy, provided there are still visible green things and you are seeing them, it will promote serotonin production.
Of course, it may not be the season for picnics, but a morning walk through a local park or other green space is ideal.
On which note, gardening remains a good activity. Not a lot of people do so much gardening after a certain point in the year, but in one way, it’s more important than ever to get some soil under your fingernails:
There are bacteria in soil (specifically: Mycobacterium vaccae) that work similarly to antidepressants.
When something is described as having an effect similar to antidepressants, it’s usually hyperbole. In this case, it’s medicine, and literally works directly on the serotonergic system (as do many, but not all, antidepressants).
See also: Antidepressants: Personalization Is Key!
While many antidepressants are selective serotonin uptake inhibitors (i.e., they slow the rate at which your brain loses serotonin), Mycobacterium vaccae increases the rate at which you produce serotonin. So, you feel happier, more relaxed, while also feeling more energized.
^this one’s a mouse study, but we’re including it because it covers exactly how it works in the brain, which is something that the ethics board wouldn’t let them do on humans, due to the need for slicing the brains up for examination.
As to how to benefit: touching soil will get you “infected” by the bacteria, yes, even if you wash your hands later. Growing food in the soil and eating the good (including if you wash and cook it) is even better.
Boost the other “happiness chemicals”
Serotonin is just one “happiness hormone”, other feel-good neurotransmitters that are just as important include dopamine and oxytocin.
Dopamine is most associated with being the “reward chemical”, so it pays to do things that you find rewarding. If you’re stuck for ideas, engaging in small acts of kindness is a sure-fire way to get dopamine flowing and lift your own mood as well as theirs.
See also: 10 Ways To Naturally Boost Dopamine
Oxytocin, meanwhile is the “cuddle chemical”, and can be triggered even if you have nobody to cuddle*. If you do, by the way, make it at least 20–30 seconds, as that’s generally how long it takes to get oxytocin flowing.
*Vividly imagining it has much the same effect, since the brain can’t tell the difference. Alternatively, looking at pictures/videos (your choice) of small cute animals tends to work for most people also.
For more on these things, check out: Neurotransmitter Cheatsheet
Take care!
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Science of Pilates – by Tracy Ward
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We’ve reviewed other books in this series, “Science of Yoga” and “Science of HIIT” (they’re great too; check them out!). What does this one add to the mix?
Pilates is a top-tier “combination exercise” insofar as it checks a lot of boxes, e.g:
- Strength—especially core strength, but also limbs
- Mobility—range of motion and resultant reduction in injury risk
- Stability—impossible without the above two things, but Pilates trains this too
- Fitness—many dynamic Pilates exercises can be performed as cardio and/or HIIT.
The author, a physiotherapist, explains (as the title promises!) the science of Pilates, with:
- the beautifully clear diagrams we’ve come to expect of this series,
- equally clear explanations, with a great balance of simplicity of terms and depth where necessary, and
- plenty of citations for the claims made, linking to lots of the best up-to-date science.
Bottom line: if you are in a position to make a little time for Pilates (if you don’t already), then there is nobody who would not benefit from reading this book.
Click here to check out Science of Pilates, and keep your body well!
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Build Muscle (Healthily!)
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What Do You Have To Gain?
We have previously promised a three-part series about changing one’s weight:
- Losing weight (specifically, losing fat)
- Gaining weight (specifically, gaining muscle)
- Gaining weight (specifically, gaining fat)
And yes, that last one is also something that some people want/need to do (healthily!), and want/need help with that.
There will be, however, no need for a “losing muscle” article, because (even though sometimes a person might have some reason to want to do this), it’s really just a case of “those things we said for gaining muscle? Don’t do those and the muscle will atrophy naturally”.
Here’s the first part: How To Lose Weight (Healthily!)
While some people will want to lose fat, please do be aware that the association between weight loss and good health is not nearly so strong as the weight loss industry would have you believe:
And, while BMI is not a useful measure of health in general, it’s worth noting that over the age of 65, a BMI of 27 (which is in the high end of “overweight”, without being obese) is associated with the lowest all-cause mortality:
BMI and all-cause mortality in older adults: a meta-analysis
Body weight, muscle mass, and protein:
That BMI of 27, or whatever weight you might wish to be, ignores body composition. You’re probably aware that volume-for-volume, muscle weighs more than fat.
You’re also probably aware that if we’re not careful, we tend to lose muscle as we get older. This is known as age-related sarcopenia:
Protein, & Fighting Sarcopenia
Dr. Gabrielle Lyon, our featured expert in the above article, recommends getting at least 1.6g of protein per kg of body weight per day (Americans, divide your weight in pounds by 2.2 to get your weight in kg).
So for example, if you weigh 165lb, that’s 75kg, that’s 1.6×75=120g of protein per day.
There is an upper limit to how much protein per day is healthy, and that limit is probably around 2g of protein per kg of body weight per day:
Protein: How Much Do We Need, Really?
You may be wondering: should we go for animal or plant protein? In which case, the short version is:
- If you only care about muscle growth, any complete sources of protein are fine
- If you care about your general health too, then avoiding red meat is best, but other common protein sources are all fine
- Unprocessed is (unsurprisingly) better than processed in either case
Longer version: Plant vs Animal Protein: Head to Head
What exercises are best for muscle-building?
Of course, different muscles require different exercises, but for all of them, resistance training is what builds muscle the most, and it’s pretty much impossible to build a lot of muscle otherwise.
Check out: Resistance Is Useful! (Especially As We Get Older)
Prepare to fail!
No, really, prepare to fail. Because while resistance training in general is good for maintaining strong muscles and bones, you will only gain muscle if your current muscle is not enough to do the exercise:
- If you do a heavy resistance exercise without undue difficulty, your muscles will say to each other “Good job, team! That was hard, but luckily we were strong enough; no changes necessary”.
- If you do a heavy resistance exercise to the point where you can no longer do it (called: training to failure), then your muscles will say to each other “Oof, what a task! What we’ve got here is clearly not enough, so we’ll have to add more muscle for next time”.
Safety note: training to failure comes with safety risks. If using free weights or weight machines, please do so under well-trained supervision. If doing it with bodyweight (e.g. press-ups until you can press no more) or resistance bands, please check with your doctor first to ensure this is safe for you.
You can also increase the effectiveness of your resistance training by doing it in a way that “confuses” your muscles, making it harder for them to adapt in the moment, and thus forcing them to adapt more in the long term (e.g. get bigger and stronger):
HIIT, But Make It HIRT: High Intensity Resistance Training
Make time for recovery
While many kinds of exercise can be done daily, exercise to build muscle(s) means at the very least resting that muscle (or muscle group) the next day.
For this reason, a lot of bodybuilders have for example a week’s schedule that might look like:
- Monday: Upper body training
- Wednesday: Lower body training
- Friday: Core strength training
…and rest on other days. This gives most muscles a full week of recovery, and every muscle at least 48 hours of recovery.
Note: bodybuilders, like children (who are also doing a lot of body-building, in their own way) need more sleep in order to allow for this recovery and growth to occur. Serious bodybuilders often aim for 12 hours sleep per day. This might be impractical, undesirable, or even impossible for some people, but it’s a factor to be borne in mind and not forgotten.
See also:
Overdone It? How To Speed Up Recovery After Exercise (According To Actual Science)
Anything else that can (safely and healthily) be done to promote muscle growth?
There are a lot of supplements on the market; some are healthy and helpful, other not so much. Here are some we’ve written about:
- What To Eat, Take, And Do Before A Workout
- Creatine: Very Different For Young & Old People
- Ginseng: Exercising With Less Soreness!
- Taurine’s Benefits For Heart Health And More
- Topping Up Testosterone? What To Consider
Take care!
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Managing Your Mortality
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When Planning Is a Matter of Life and Death
Barring medical marvels as yet unrevealed, we are all going to die. We try to keep ourselves and our loved ones in good health, but it’s important to be prepared for the eventuality of death.
While this is not a cheerful topic, considering these things in advance can help us manage a very difficult thing, when the time comes.
We’ve put this under “Psychology Sunday” as it pertains to processing our own mortality, and managing our own experiences and the subsequent grief that our death may invoke in our loved ones.
We’ll also be looking at some of the medical considerations around end-of-life care, though.
Organizational considerations
It’s generally considered good to make preparations in advance. Write (or update) a Will, tie up any loose ends, decide on funerary preferences, perhaps even make arrangements with pre-funding. Life insurance, something difficult to get at a good rate towards the likely end of one’s life, is better sorted out sooner rather than later, too.
Beyond bureaucracy
What’s important to you, to have done before you die? It could be a bucket list, or it could just be to finish writing that book. It could be to heal a family rift, or to tell someone how you feel.
It could be more general, less concrete: perhaps to spend more time with your family, or to engage more with a spiritual practice that’s important to you.
Perhaps you want to do what you can to offset the grief of those you’ll leave behind; to make sure there are happy memories, or to make any requests of how they might remember you.
Lest this latter seem selfish: after a loved one dies, those who are left behind are often given to wonder: what would they have wanted? If you tell them now, they’ll know, and can be comforted and reassured by that.
This could range from “bright colors at my funeral, please” to “you have my blessing to remarry if you want to” to “I will now tell you the secret recipe for my famous bouillabaisse, for you to pass down in turn”.
End-of-life care
Increasingly few people die at home.
- Sometimes it will be a matter of fighting tooth-and-nail to beat a said-to-be-terminal illness, and thus expiring in hospital after a long battle.
- Sometimes it will be a matter of gradually winding down in a nursing home, receiving medical support to the end.
- Sometimes, on the other hand, people will prefer to return home, and do so.
Whatever your preferences, planning for them in advance is sensible—especially as money may be a factor later.
Not to go too much back to bureaucracy, but you might also want to consider a Living Will, to be enacted in the case that cognitive decline means you cannot advocate for yourself later.
Laws vary from place to place, so you’ll want to discuss this with a lawyer, but to give an idea of the kinds of things to consider:
National Institute on Aging: Preparing A Living Will
Palliative care
Palliative care is a subcategory of end-of-life care, and is what occurs when no further attempts are made to extend life, and instead, the only remaining goal is to reduce suffering.
In the case of some diseases including cancer, this may mean coming off treatments that have unpleasant side-effects, and retaining—or commencing—pain-relief treatments that may, as a side-effect, shorten life.
Euthanasia
Legality of euthanasia varies from place to place, and in some times and places, palliative care itself has been considered a form of “passive euthanasia”, that is to say, not taking an active step to end life, but abstaining from a treatment that prolongs it.
Clearer forms of passive euthanasia include stopping taking a medication without which one categorically will die, or turning off a life support machine.
Active euthanasia, taking a positive action to end life, is legal in some places and the means varies, but an overdose of barbiturates is an example; one goes to sleep and does not wake up.
It’s not the only method, though; options include benzodiazepines, and opioids, amongst others:
Efficacy and safety of drugs used for assisted dying
Unspoken euthanasia
An important thing to be aware of (whatever your views on euthanasia) is the principle of double-effect… And how it comes to play in palliative care more often than most people think.
Say a person is dying of cancer. They opt for palliative care; they desist in any further cancer treatments, and take medication for the pain. Morphine is common. Morphine also shortens life.
It’s common for such a patient to have a degree of control over their own medication, however, after a certain point, they will no longer be in sufficient condition to do so.
After this point, it is very common for caregivers (be they medical professionals or family members) to give more morphine—for the purpose of reducing suffering, of course, not to kill them.
In practical terms, this often means that the patient will die quite promptly afterwards. This is one of the reasons why, after sometimes a long-drawn-out period of “this person is dying”, healthcare workers can be very accurate about “it’s going to be in the next couple of days”.
The take-away from this section is: if you would like for this to not happen to you or your loved one, you need to be aware of this practice in advance, because while it’s not the kind of thing that tends to make its way into written hospital/hospice policies, it is very widespread and normalized in the industry on a human level.
Further reading: Goods, causes and intentions: problems with applying the doctrine of double effect to palliative sedation
One last thing…
Planning around our own mortality is never a task that seems pressing, until it’s too late. We recommend doing it anyway, without putting it off, because we can never know what’s around the corner.
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