Three Daily Servings of Beans?

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It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

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

❝Not crazy about the Dr.s food advice. Beans 3X a day?❞

For reference, this is in response to our recent article on the topic of 12 things to aim to get a certain amount of each day:

Dr. Greger’s Daily Dozen

So, there are a couple of things to look at here:

Firstly, don’t worry, it’s a guideline and an aim. If you don’t hit it on a given day, there is always tomorrow. It’s just good to know what one is aiming for, because without knowing that, achieving it will be a lot less likely!

Secondly, the beans/legumes/pulses category says three servings, but the example serving sizes are quite small, e.g. ½ cup cooked beans, or ¼ cup hummus. And also as you notice, dips/pastes/sauces made from beans count too. So given the portion sizes, you could easily get two servings in by breakfast (and two servings of whole grains, too) if you enjoy frijoles refritos, for example. Many of the recipes we share on this site have “stealth” beans/legumes/pulses in this fashion

Take care!

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  • Heart Smarter for Women – by Dr. Jennifer Mieres

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    Dr. Mieres takes us through understanding our own heart disease risks as individuals rather than as averages. As the title suggests, she does assume a female readership, so if you are a man and have no female loved ones, this might not be the book for you. But aside from that, she walks us through examining risk in the context of age, other health conditions, lifestyle factors, and so forth—including not turning a blind eye to factors that might intersect, such as for example if a physical condition reduces how much we can exercise, or if there’s some reason we can’t follow the usual gold standard of heart-healthy diet.

    On which note, she does offer dietary advice, including information around recipes, meal-planning, and what things to always have in stock, as well as what things matter the most when it comes to what and how we eat.

    It’s not all lifestyle medicine though; Dr. Mieres gives due attention to many of the medications available for heart health issues—and the pros and cons of these.

    The style of the book is very simple and readable pop-science, without undue jargon, and with a generous glossary. As with many books of this genre, it does rely on (presumably apocryphal) anecdotes, though an interesting choice for this book is that it keeps a standing cast of four recurring characters, each to represent a set of circumstances and illustrate how certain things can go differently for different people, with different things then being needed and/or possible. Hopefully, any given reader will find themself represented at least moderately well somewhere in or between these four characters.

    Bottom line: this is a very informative and accessible book, that demystifies a lot of common confusions around heart health.

    Click here to check out Heart Smarter For Women, and take control of your health!

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  • The Mindgym: Wake Your Mind Up – by Dr. Sebastian Bailey and Octavius Black

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    Since this reviewer got her copy, the subtitle and marketing of the book have changed, but the content has not. It’s now being marketed as “achieve more by thinking differently” like a pop-psychology business book. But it’s not that. What, then, is it?

    It’s 20 chapters of exercises for different kinds of thinking. And yes, the exercises will help those hungry 25–35-year-old MBAs too, but it’s more of a complete how-to-think overhaul.

    Its exercises cover psychology and philosophy, creativity and communication, logic and relaxation, cognition and motivation, and lots more.

    The style of the book is that of a workbook, and as such, it’s very clearly laid-out; one can go through them methodically, or get an overview and then dive in to whatever one wants/needs most at the moment.

    Bottom line: if you’d like a book that’s a one-stop shop for honing many different kinds of thinking, this is the book for you.

    Click here to check out The Mindgym, and get training yours!

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  • What Your Brain Is Really Doing When You’re Doing “Nothing”

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    Unless we are dead, our brain is never truly inactive. And it’s not just a matter of regulating autonomic functions, either…

    Default Mode Network

    When the brain is at rest but not necessarily asleep, the Default Mode Network (DMN) engages. This makes up for around 20% of the brain’s overall activity, and contributes to complex cognitive processes.

    What constitutes “at rest”: the DMN activates when external tasks stop and is engaged during self-reflection, mind-wandering, and relaxed memory recall (i.e. reminiscing, rather than answering questions in a difficult test, for example).

    As for its neurophysiology, the DMN is connected to the hippocampus and plays a key role in episodic, prospective, and semantic memory (memories of experiences, future plans, and general knowledge), as well as being involved in self-reflection, social cognition, and understanding others’ thoughts (theory of mind). The DMN thus also helps integrate memories and thoughts to create a cohesive internal narrative and sense of self.

    However, it doesn’t work alone: the DMN interacts with other networks like the salience network, which switches attention to external stimuli. Disruptions between these networks are linked to psychiatric disorders (e.g., schizophrenia, Alzheimer’s, depression), in various different ways depending on the nature of the disruption.

    Sometimes, for some people in some circumstances, the option to disrupt the DMN is useful. For example, research shows that psilocybin disrupts the DMN, leading to changes in brain activity and potential therapeutic benefits for depression* and other psychiatric disorders by enhancing neuroplasticity.

    *Essentially, kicking the brain out of the idling gear it got stuck in, and into action

    For more on all of this, enjoy:

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  • What is childhood dementia? And how could new research help?

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    “Childhood” and “dementia” are two words we wish we didn’t have to use together. But sadly, around 1,400 Australian children and young people live with currently untreatable childhood dementia.

    Broadly speaking, childhood dementia is caused by any one of more than 100 rare genetic disorders. Although the causes differ from dementia acquired later in life, the progressive nature of the illness is the same.

    Half of infants and children diagnosed with childhood dementia will not reach their tenth birthday, and most will die before turning 18.

    Yet this devastating condition has lacked awareness, and importantly, the research attention needed to work towards treatments and a cure.

    More about the causes

    Most types of childhood dementia are caused by mutations (or mistakes) in our DNA. These mistakes lead to a range of rare genetic disorders, which in turn cause childhood dementia.

    Two-thirds of childhood dementia disorders are caused by “inborn errors of metabolism”. This means the metabolic pathways involved in the breakdown of carbohydrates, lipids, fatty acids and proteins in the body fail.

    As a result, nerve pathways fail to function, neurons (nerve cells that send messages around the body) die, and progressive cognitive decline occurs.

    A father with his son on his shoulders in a park.
    Childhood dementia is linked to rare genetic disorders. maxim ibragimov/Shutterstock

    What happens to children with childhood dementia?

    Most children initially appear unaffected. But after a period of apparently normal development, children with childhood dementia progressively lose all previously acquired skills and abilities, such as talking, walking, learning, remembering and reasoning.

    Childhood dementia also leads to significant changes in behaviour, such as aggression and hyperactivity. Severe sleep disturbance is common and vision and hearing can also be affected. Many children have seizures.

    The age when symptoms start can vary, depending partly on the particular genetic disorder causing the dementia, but the average is around two years old. The symptoms are caused by significant, progressive brain damage.

    Are there any treatments available?

    Childhood dementia treatments currently under evaluation or approved are for a very limited number of disorders, and are only available in some parts of the world. These include gene replacement, gene-modified cell therapy and protein or enzyme replacement therapy. Enzyme replacement therapy is available in Australia for one form of childhood dementia. These therapies attempt to “fix” the problems causing the disease, and have shown promising results.

    Other experimental therapies include ones that target faulty protein production or reduce inflammation in the brain.

    Research attention is lacking

    Death rates for Australian children with cancer nearly halved between 1997 and 2017 thanks to research that has enabled the development of multiple treatments. But over recent decades, nothing has changed for children with dementia.

    In 2017–2023, research for childhood cancer received over four times more funding per patient compared to funding for childhood dementia. This is despite childhood dementia causing a similar number of deaths each year as childhood cancer.

    The success for childhood cancer sufferers in recent decades demonstrates how adequately funding medical research can lead to improvements in patient outcomes.

    An old woman holds a young girl on her lap.
    Dementia is not just a disease of older people. Miljan Zivkovic/Shutterstock

    Another bottleneck for childhood dementia patients in Australia is the lack of access to clinical trials. An analysis published in March this year showed that in December 2023, only two clinical trials were recruiting patients with childhood dementia in Australia.

    Worldwide however, 54 trials were recruiting, meaning Australian patients and their families are left watching patients in other parts of the world receive potentially lifesaving treatments, with no recourse themselves.

    That said, we’ve seen a slowing in the establishment of clinical trials for childhood dementia across the world in recent years.

    In addition, we know from consultation with families that current care and support systems are not meeting the needs of children with dementia and their families.

    New research

    Recently, we were awarded new funding for our research on childhood dementia. This will help us continue and expand studies that seek to develop lifesaving treatments.

    More broadly, we need to see increased funding in Australia and around the world for research to develop and translate treatments for the broad spectrum of childhood dementia conditions.

    Dr Kristina Elvidge, head of research at the Childhood Dementia Initiative, and Megan Maack, director and CEO, contributed to this article.

    Kim Hemsley, Head, Childhood Dementia Research Group, Flinders Health and Medical Research Institute, College of Medicine and Public Health, Flinders University; Nicholas Smith, Head, Paediatric Neurodegenerative Diseases Research Group, University of Adelaide, and Siti Mubarokah, Research Associate, Childhood Dementia Research Group, Flinders Health and Medical Research Institute, College of Medicine and Public Health, Flinders University

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

    Don’t Forget…

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  • The Wandering Mind – by Dr. Michael Corballis

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    Our mind’s tendency to wander can be a disability, but could it also be a superpower? Dr. Corballis makes the case for such.

    While many authors focus on, well, how to focus, Dr. Corballis argues in this book that our wandering imagination can be more effective at problem-solving and creative tasks, than a focused, blinkered mind.

    The book’s a quick read (184 pages of quite light reading), and yet still quite dense with content. He takes us on a tour of the brain, theory of mind, the Default Mode Network (where a lot of the brain’s general ongoing organization occurs), learning, memory, forgetting, and creativity.

    Furthermore, he cites (and explains) studies showing what kinds of “breaks” from mental work allow the wandering mind to do its thing at peak efficiency, and what kinds of breaks are counterproductive. Certainly this has practical applications for all of us!

    Bottom line: if you’d like to be less frustrated by your mind’s tendency to wander, this is a fine book to show how to leverage that trait to your benefit.

    Click here to check out The Wandering Mind, and set yours onto more useful tracks!

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  • Nanotechnology vs Alcohol Damage!

    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.

    One Thing That Does Pair Well With Alcohol…

    Alcohol is not a healthy thing to consume. That shouldn’t be a controversial statement, but there is a popular belief that it can be good for the heart:

    Red Wine & The Heart: Can We Drink To Good Health?

    The above is an interesting and well-balanced article that examines the arguments for health benefits (including indirectly, e.g. social aspects).

    Ultimately, though, as the World Health Organization puts it:

    WHO: No level of alcohol consumption is safe for our health

    There is some good news:

    We can somewhat reduce the harm done by alcohol by altering our habits slightly:

    How To Make Drinking Less Harmful

    …and we can also, of course, reduce our alcohol consumption (ideally to zero, but any reduction is an improvement already):

    How To Reduce Or Quit Alcohol

    And, saving the best news (in this section, anyway) for last, it is almost always possible to undo the harm done specifically to one’s liver:

    How To Unfatty A Fatty Liver

    Nanotechnology to the rescue?

    Remember when we had a main feature about how colloidal gold basically does nothing by itself (and that that’s precisely why gold is used in medicine, when it is used)?

    Now it has an extra bit of nothing to do, for our benefit (if we drink alcohol, anyway), as part of a gel that detoxifies alcohol before it can get to our liver:

    Gold is one of the “ingredients” in a gel containing a nanotechnology lattice of protein fibrils coated with iron (and the gold is there as an inert catalyst, which is chemistry’s way of saying it doesn’t react in any way but it does cheer the actual reagents on). There’s more chemistry going on than we have room to discuss in our little newsletter, so if you like the full details, you can read about that here:

    Single-site iron-anchored amyloid hydrogels as catalytic platforms for alcohol detoxification

    The short and oversimplified explanation is that instead of alcohol being absorbed from the gut and transported via the bloodstream to the liver, where it is metabolized (poisoning the liver as it goes, and poisoning the rest of the body too, including the brain), the alcohol is degraded while it is still in the gastrointestinal tract, converted by the gel’s lattice into acetic acid (which is at worst harmless, and actually in moderation a good thing to have).

    Even shorter and even more oversimplified: the gel turns the alcohol into vinegar in the stomach and gut, before it can get absorbed into the blood.

    But…

    Of course there’s a “but”…

    There are some limitations:

    It doesn’t get it all (tests so far found it only gets about half of the alcohol), and so far it’s only been tested on mice, so it’s not on the market yet—while the researchers are sufficiently confident about it that a patent application has now been made, though, so it’ll probably show up on the market in the near future.

    You can read a pop-science article about it (with diagrams!) here:

    New gel breaks down alcohol in the body

    Want to read more…

    …about how to protect your organs (including your brain) from alcohol completely?

    We’ve reviewed quite a number of books about quitting alcohol, so it’s hard to narrow it down to a single favorite, but after some deliberation, we’ll finish today with recommending:

    Quit Drinking – by Rebecca Doltonyou can read our review here

    Take care!

    Don’t Forget…

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