From Cucumbers To Kindles

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

Q: Where do I get cucumber extract?

A: You can buy it from BulkSupplements.com (who, despite their name, start at 100g packs)

Alternatively: you want it as a topical ointment (for skin health) rather than as a dietary supplement (for bone and joint health), you can extract it yourself! No, it’s not “just juice cucumbers”, but it’s also not too tricky.

Click Here For A Quick How-To Guide!

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  • For Seniors With Hoarding Disorder, a Support Group Helps Confront Stigma and Isolation

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    A dozen people seated around folding tables clap heartily for a beaming woman: She’s donated two 13-gallon garbage bags full of clothes, including several Christmas sweaters and a couple of pantsuits, to a Presbyterian church.

    A closet cleanout might not seem a significant accomplishment. But as the people in this Sunday-night class can attest, getting rid of stuff is agonizing for those with hoarding disorder.

    People with the diagnosis accumulate an excessive volume of things such as household goods, craft supplies, even pets. In extreme cases, their homes become so crammed that moving between rooms is possible only via narrow pathways.

    These unsafe conditions can also lead to strained relationships.

    “I’ve had a few relatives and friends that have condemned me, and it doesn’t help,” said Bernadette, a Pennsylvania woman in her early 70s who has struggled with hoarding since retiring and no longer allows guests in her home.

    People who hoard are often stigmatized as lazy or dirty. NPR, Spotlight PA, and KFF Health News agreed to use only the first names of people with hoarding disorder interviewed for this article because they fear personal and professional repercussions if their condition is made public.

    As baby boomers age into the group most affected by hoarding disorder, the psychiatric condition is a growing public health concern. Effective treatments are scarce. And because hoarding can require expensive interventions that drain municipal resources, more funding and expertise is needed to support those with the diagnosis before the issue grows into a crisis.

    For Bernadette, the 16-week course is helping her turn over a new leaf.

    The program doubles as a support group and is provided through Fight the Blight. The Westmoreland County, Pennsylvania, organization started offering the course at a local Masonic temple after founder Matt Williams realized the area lacked hoarding-specific mental health services.

    Fight the Blight uses a curriculum based on cognitive behavioral therapy to help participants build awareness of what fuels their hoarding. People learn to be more thoughtful about what they purchase and save, and they create strategies so that decluttering doesn’t become overwhelming.

    Perhaps more importantly, attendees say they’ve formed a community knitted together through the shared experience of a psychiatric illness that comes with high rates of social isolation and depression.

    “You get friendship,” said Sanford, a classmate of Bernadette’s.

    After a lifetime of judgment, these friendships have become an integral part of the changes that might help participants eventually clear out the clutter.

    Clutter Catches Up to Baby Boomers

    Studies have estimated that hoarding disorder affects around 2.5% of the general population — a higher rate than schizophrenia.

    The mental illness was previously considered a subtype of obsessive-compulsive disorder, but in 2013 it was given its own diagnostic criteria in the Diagnostic and Statistical Manual of Mental Disorders, the DSM-5.

    The biological and environmental factors that may drive hoarding are not well understood. Symptoms usually appear during the teenage years and tend to be more severe among older adults with the disorder. That’s partly because they have had more time to acquire things, said Kiara Timpano, a University of Miami psychology professor.

    “All of a sudden you have to downsize this huge home with all the stuff and so it puts pressures on individuals,” she said. In Bernadette’s case, her clutter includes a collection of VHS tapes, and spices in her kitchen that she said date back to the Clinton administration.

    But it’s more than just having decades to stockpile possessions; the urge to accumulate strengthens with age, according to Catherine Ayers, a psychiatry professor at the University of California-San Diego.

    Researchers are working to discern why. Ayers and Timpano theorize that age-related cognitive changes — particularly in the frontal lobe, which regulates impulsivity and problem-solving — might exacerbate the disorder.

    “It is the only mental health disorder, besides dementia, that increases in prevalence and severity with age,” Ayers said.

    As the U.S. population ages, hoarding presents a growing public health concern: Some 1 in 5 U.S. residents are baby boomers, all of whom will be 65 or older by 2030.

    This population shift will require the federal government to address hoarding disorder, among other age-related issues that it has not previously prioritized, according to a July report by the Democratic staff of the U.S. Senate Special Committee on Aging, chaired then by former Sen. Bob Casey (D-Pa.).

    Health Hazards of Hoarding

    Clutter creates physical risks. A cramped and disorderly home is especially dangerous for older adults because the risk of falling and breaking a bone increases with age. And having too many things in one space can be a fire hazard.

    Last year, the National Fallen Firefighters Foundation wrote to the Senate committee’s leadership that “hoarding conditions are among the most dangerous conditions the fire service can encounter.” The group also said that cluttered homes delay emergency care and increase the likelihood of a first responder being injured on a call.

    The Bucks County Board of Commissioners in Pennsylvania told Casey that hoarding-related mold and insects can spread to adjacent households, endangering the health of neighbors.

    Due to these safety concerns, it might be tempting for a family member or public health agency to quickly empty someone’s home in one fell swoop.

    That can backfire, Timpano said, as it fails to address people’s underlying issues and can be traumatic.

    “It can really disrupt the trust and make it even less likely that the individual is willing to seek help in the future,” she said.

    It’s more effective, Timpano said, to help people build internal motivation to change and help them identify goals to manage their hoarding.

    For example, at the Fight the Blight class, a woman named Diane told the group she wanted a cleaner home so she could invite people over and not feel embarrassed.

    Sanford said he is learning to keep his documents and record collection more organized.

    Bernadette wants to declutter her bedroom so she can start sleeping in it again. Also, she’s glad she cleared enough space on the first floor for her cat to play.

    “Because now he’s got all this room,” she said, “he goes after his tail like a crazy person.”

    Ultimately, the home of someone with hoarding disorder might always be a bit cluttered, and that’s OK. The goal of treatment is to make the space healthy and safe, Timpano said, not to earn Marie Kondo’s approval.

    Lack of Treatment Leaves Few Options

    A 2020 study found that hoarding correlates with homelessness, and those with the disorder are more likely to be evicted.

    Housing advocates argue that under the Fair Housing Act, tenants with the diagnosis are entitled to reasonable accommodation. This might include allowing someone time to declutter a home and seek therapy before forcing them to leave their home.

    But as outlined in the Senate aging committee’s report, a lack of resources limits efforts to carry out these accommodations.

    Hoarding is difficult to treat. In a 2018 study led by Ayers, the UCSD psychiatrist, researchers found that people coping with hoarding need to be highly motivated and often require substantial support to remain engaged with their therapy.

    The challenge of sticking with a treatment plan is exacerbated by a shortage of clinicians with necessary expertise, said Janet Spinelli, the co-chair of Rhode Island’s hoarding task force.

    Could Changes to Federal Policy Help?

    Casey, the former Pennsylvania senator, advocated for more education and technical assistance for hoarding disorder.

    In September, he called for the Substance Abuse and Mental Health Services Administration to develop training, assistance, and guidance for communities and clinicians. He also said the Centers for Medicare & Medicaid Services should explore ways to cover evidence-based treatments and services for hoarding.

    This might include increased Medicare funding for mobile crisis services to go to people’s homes, which is one way to connect someone to therapy, Spinelli said.

    Another strategy would involve allowing Medicaid and Medicare to reimburse community health workers who assist patients with light cleaning and organizing; research has found that many who hoard struggle with categorization tasks.

    Williams, of Fight the Blight, agrees that in addition to more mental health support, taxpayer-funded services are needed to help people address their clutter.

    When someone in the group reaches a point of wanting to declutter their home, Fight the Blight helps them start the process of cleaning, removing, and organizing.

    The service is free to those earning less than 150% of the federal poverty level. People making above that threshold can pay for assistance on a sliding scale; the cost varies also depending on the size of a property and severity of the hoarding.

    Also, Spinelli thinks Medicaid and Medicare should fund more peer-support specialists for hoarding disorder. These mental health workers draw on their own life experiences to help people with similar diagnoses. For example, peer counselors could lead classes like Fight the Blight’s.

    Bernadette and Sanford say courses like the one they enrolled in should be available all over the U.S.

    To those just starting to address their own hoarding, Sanford advises patience and persistence.

    “Even if it’s a little job here, a little job there,” he said, “that all adds up.”

    This article is from a partnership that includes Spotlight PA, NPR, and KFF Health News.

    Spotlight PA is an independent, nonpartisan, and nonprofit newsroom producing investigative and public-service journalism that holds power to account and drives positive change in Pennsylvania. Sign up for its free newsletters.

    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.

    This article first appeared on KFF Health News and is republished here under a Creative Commons license.

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  • Jackfruit vs Durian – Which is Healthier?

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    Our Verdict

    When comparing jackfruit to durian, we picked the durian.

    Why?

    Durian may look and smell like it has come directly from Hell, but there’s a lot of goodness in there!

    First, let’s talk macros: jackfruit and durian are both unusually high in protein, for fruits. That said, jackfruit does have slightly more protein—but durian has more than 2x the fiber, for only slightly more carbs, so we call this section a win for durian.

    Like most fruits, these two are an abundance source of vitamins; jackfruit has more of vitamins A and E, while durian has more of vitamins B1, B2, B3, B9, and C. Another win for durian.

    When it comes to minerals, jackfruit has more calcium, while durian has more copper, iron, manganese, phosphorus, and zinc. We don’t usually measure this one as there’s not much in most foods (unless added in artificially), but durian is also high in sulfur, specifically in “volatile sulfur compounds”, which account for some of its smell, and are—notwithstanding the alarming name—harmless. In any case, mineral content is another win for durian.

    These three things add up to one big win for durian.

    There is one thing to watch out for, though: durian inhibits aldehyde dehydrogenase, which the body uses to metabolize alcohol. So, we recommend you don’t drink-and-durian, as it can increase the risk of alcohol poisoning, and even if alcohol consumption is moderate, it’ll simply stay in your system for longer, doing more damage while it’s there. Of course, it is best to simply avoid drinking alcohol regardless, durian or no durian, but the above is good to know for those who do imbibe.

    A final word on durians: if you haven’t had it before, or had it and it was terrible, then know: much like a banana or an avocado, durian has a rather brief “ideal ripeness” phase for eating. It should be of moderate firmness; neither tough nor squishy. It should not have discolored spikes, nor should it have little holes in, nor be leaking fluid, and it should not smell of sweat and vinegar, although it should smell like sulfurous eggs, onions, and cheese. Basically, if it smells like a cheese-and-onion omelette made in Hell, it’s probably good. If it smells like something that died and then was kept warm in someone’s armpit for a day, it’s probably not. The best way to have a good first experience with a durian is to enjoy one with someone who knows and enjoys durians, as they will be able to pick one that’s right, and will know if it’s not (durian-sellers may not necessarily have your best interests at heart, and may seek to palm off over-ripe durians on people who don’t know better).

    Enjoy!

    Want to learn more?

    You might like to read:

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    Take care!

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  • Next-Level Metabolism – by Dr. Jade Teta

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    This book starts with the preface that “this is not a diet book”, but all the diet books nowadays say that, even when the title is “The Such-And-Such Diet”. So, is this one a diet book?

    No, it isn’t. It’s rather an informational explanation of how metabolism works, and the very many things that can affect it, ranging from genes and epigenetics to diet and exercise to stress and sleep, and more.

    Where this book most excels is in the personalization aspect; it describes how to assess your own system inputs and outputs (which are a lot more things than just calories in, calories out), and read your own body’s cues in terms of what’s going on with you metabolically.

    Because the truth is, we’re all a bit different (aside from, perhaps, identical twins etc living identical lifestyles in all respects, down to having the same meals and the same schedule), and while there definitely are some universal truths of metabolism (e.g. whole fruit is always going to be better than high-fructose corn syrup), when it comes to the finer details on the other hand, what goes for one person genuinely may not go for another, and there can be a multitude of reasons why. This book helps identify those, and go with what actually works for you.

    The style is half pop-science, half pep-talk. The book could have been a lot shorter without all the pep talk, but for those who like that sort of thing, that is the sort of thing they like.

    Bottom line: if you’d like to understand your metabolism (as opposed to some clinically standardized average of metabolism), then this book can help you do that.

    Click here to check out Next-Level Metabolism, and level-up your understanding of it!

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  • A Statin-Free Life – by Dr. Aseem Malhotra

    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.

    Here at 10almonds, we’ve written before about the complexities of statins, and their different levels of risk/benefit for men and women, respectively. It’s a fascinating topic, and merits more than an article of the size we write here!

    So, in the spirit of giving pointers of where to find a lot more information, this book is a fine choice.

    Dr. Malhotra, a consultant cardiologist and professor of evidence-based medicine, talks genes and lifestyle, drugs and blood. He takes us on a tour of the very many risk factors for heart disease, and how cholesterol levels may be at best an indicator, but less likely a cause, of heart disease, especially for women. Further and even better, he discusses various more reliable indicators and potential causes, too.

    Rather than be all doom and gloom, he does offer guidance on how to reduce each of one’s personal risk factors and—which is important—keep on top of the various relevant measures of heart health (including some less commonly tested ones, like the coronary calcium score).

    The style is light reading andyet with a lot of reference to hard science, so it’s really the best of both worlds in that regard.

    Bottom line: if you’re considering statins, or are on statins and are reconsidering that choice, then this book will (notwithstanding its own bias in its conclusion) help you make a more-informed decision.

    Click here to check out A Statin-Free Life, and make the best choice for you!

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  • Best Workouts for Women Over 40 To Give Your Metabolism A Makeover

    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.

    After 40, the usual course of events goes: your lean muscle mass decreases, which slows your metabolism and makes it easier to gain fat. At the same time, bone density decreases, increasing the risk of osteoporosis and frailty. This leads to lower mobility, flexibility, and overall frustration.

    But it doesn’t have to be that way! Fitness coach Jessica Cooke explains how:

    It all depends on this

    Strength training helps counteract these effects by increasing lean muscle mass, which boosts metabolism and fat burning. It also improves bone density, reducing the risk of osteoporosis. Plus, it builds strength, fitness, and a toned physique.

    The best part? It doesn’t require long workouts—short, effective sessions work best.

    While walking is very beneficial for general health, it doesn’t provide the resistance needed to build muscle. Without resistance, your body composition won’t change, and so your metabolism will remain the same. Strength training is essential for burning fat at rest and improving overall fitness.

    You don’t have to do high-impact exercises or jumping to see results. Low-impact strength training is effective and gentle on the joints. Lifting weights or using your body weight in a controlled manner will help build muscle and improve strength.

    Many women only do cardio and neglect strength training, leading to minimal progress. Another common mistake is overcomplicating workouts—simple, consistent strength training is all you need.

    Aim to strength train three times per week for 20 minutes. Focus on compound movements that work multiple muscle groups, such as:

    • squats
    • lunges
    • deadlifts
    • press-ups
    • shoulder presses
    • upright rows
    • planks
    • glute bridges
    • sit-ups
    • Russian twists

    Start with light (e.g. 2-3 kg) weights and maintain proper form.

    For more on all of this, enjoy:

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

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    Take care!

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  • You Are Not Broken – by Dr. Kelly Casperson

    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.

    Many women express “I think I’m broken down there”, and it turns out simply that neither they nor their partners had the right knowledge, that’s all. The good news is: bedroom competence is an entirely learnable skill!

    Dr. Casperson is a urologist, and over the years has expanded her work into all things pelvic, including the relevant use of both systemic and topical hormones (as in, hormones to increase overall blood serum levels of that hormone, like most HRT, and also, creams and lotions to increase levels of a given hormone in one particular place).

    However, this is not 200 pages to say “take hormones”. Rather, she covers many areas of female sexual health and wellbeing, including yes, simply pleasure. From the physiological to the psychological, Dr. Casperson talks the reader through avoiding blame games and “getting out of your head and into your body”.

    Bottom line: if you (or a loved one) are one of the many women who have doubts about being entirely correctly set up down there, then this book is definitely for you.

    Click here to check out You Are Not Broken, and indeed stop “should-ing” all over your sex life!

    Don’t Forget…

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

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