Maca Root’s Benefits For The Mood And The Ability

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.

Maca Root: What It Does And Doesn’t Do

Maca root, or Lepidium meyenii, gets thought of as a root vegetable, though it’s in fact a cruciferous vegetable and more closely related to cabbage—notwithstanding that it also gets called “Peruvian ginseng”.

  • Nutritionally, it’s full of all manner of nutrients (vitamins, minerals, fiber, and a wide array of phytochemicals)
  • Medicinally, it’s long enjoyed traditional use against a wide variety of illnesses, including respiratory infections and inflammatory diseases.

It’s also traditionally an aphrodisiac.

Is it really anti-inflammatory?

Probably not… Unless fermented. This hasn’t been studied deeply, but a 2023 study found that non-fermented and fermented maca root extracts had opposite effects in this regard:

Anti-Inflammation and Anti-Melanogenic Effects of Maca Root Extracts Fermented Using Lactobacillus Strains

However, this was an in vitro study, so we can’t say for sure that the results will carry over to humans.

Is it really an aphrodisiac?

Actually yes, it seems so. Here’s a study in which 45 women with antidepressant-induced sexual dysfunction found it significantly improved both libido and sexual function:

❝In summary, maca root may alleviate antidepressant-induced sexual dysfunction as women age, particularly in the domain of orgasm❞

~ Dr. Christina Dording et al.

Read in full: A Double-Blind Placebo-Controlled Trial of Maca Root as Treatment for Antidepressant-Induced Sexual Dysfunction in Women

As for men, well these mice (not technically men) found it beneficial too:

Effects of combined extracts of Lepidium meyenii and Allium tuberosum Rottl. on [e-word] dysfunction

(pardon the censorship; we’re trying to avoid people’s spam filters)

It did also improve fertility (and, actually in real men this time):

Does Lepidium meyenii (Maca) improve seminal quality?

Oh, to be in the mood

Here’s an interesting study in which 3g/day yielded significant mood improvement in these 175 (human) subjects:

Acceptability, Safety, and Efficacy of Oral Administration of Extracts of Black or Red Maca (Lepidium meyenii) in Adult Human Subjects: A Randomized, Double-Blind, Placebo-Controlled Study

And yes, it was found to be “well-tolerated” which is scientist-speak for “this appears to be completely safe, but we don’t want to commit ourselves to an absolutist statement and we can’t prove a negative”.

Oh, to have the energy

As it turns out, maca root does also offer benefits in this regard too:

The improvement of daily fatigue in women following the intake of maca (Lepidium meyenii) extract containing benzyl glucosinolate

(that’s not an added ingredient; it’s just a relevant chemical that the root naturally contains)

Want to try some?

We don’t sell it, but here for your convenience is an example product on Amazon 😎

Enjoy!

Don’t Forget…

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

Recommended

  • The Orchid That Renovates Your Gut (Gently)
  • Bamboo Shoots vs Asparagus – Which is Healthier?
    Asparagus trumps bamboo shoots with higher vitamin content and larger mineral margins—your go-to for nutritional density!

Learn to Age Gracefully

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

  • Palliative care as a true art form

    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.

    How do you ease the pain from an ailment amidst lost words? How can you serve the afflicted when lines start to blur? When the foundation of communication begins to crumble, what will be the pillar health-care professionals can lean on to support patients afflicted with dementia during their final days?

    The practice of medicine is both highly analytical and evidence based in nature. However, it is considered a “practice” because at the highest level, it resembles a musician navigating an instrument. It resembles art. Between lab values, imaging techniques and treatment options, the nuances for individualized patient care so often become threatened.

    Dementia, a non-malignant terminal illness, involves the progressive cognitive and social decline in those afflicted. Though there is no cure, dementia is commonly met in the setting of end-of-life care. During this final stage of life, the importance of comfort via symptomatic management and communication usually is a priority in patient care. But what about the care of a patient suffering from dementia? While communication serves as the vehicle to deliver care at a high level, medical professionals are suddenly met with a roadblock. And there … behind the pieces of shattered communication and a dampened map of ethical guidelines, health-care providers are at a standstill.

    It’s 4:37 a.m. You receive a text message from the overnight nurse at a care facility regarding a current seizure. After lorazepam is ordered and administered, Mr. H, a quick-witted 76-year-old, stabilizes. Phenobarbital 15mg SC qhs was also added to prevent future similar events. You exhale a sigh of relief.

    Mr. H. has been admitted to the floor 36 hours earlier after having a seizure while playing poker with colleagues. Since he became your patient, he’s shared many stories from professional and family life with you, along with as many jokes as he could fit in between. However, over the course of the next seven days, Mr. H. would develop aspiration pneumonia, progressing to ventilator dependency and, ultimately, multi-organ failure with rapid cognitive decline.

    What strategies and tools would you use to maximize the well-being of your patient during his decline? How would you bridge the gap of understanding between the patient’s family and health-care team to provide the standard of care that all patients are owed?

    To give Mr. H. the type of care he would have wanted, upon his hospital admission, he should have been questioned about his understanding of illness along with the goals of care of the medical team. The patient should have been informed that it is imperative to adhere to the medical regimen implemented by his team along with the risks of not doing so. In the event disease-related complications arose, advanced directives should have been documented to avoid any unnecessary measures.

    It is important to note, that with each change in status of the patient’s health status, the goal of treatment must be reassessed. The patient or surrogate decision-maker’s understanding of these goals is paramount in maintaining the patient’s autonomy. It is often said that effective communication is the bedrock of a healthy relationship. This is true regardless of type of relationship.

    This is why I and Megan Vierhout wrote Integrated End of Life Care in Dementia: A Comprehensive Guide, a book targeted at providing a much-needed road map to navigate the many challenges involved in end-of-life care for individuals with dementia. Ultimately, our aim is to provide a compass for both health-care professionals and the families of those affected by the progressive effects of dementia. We provide practical advice on optimizing communication with individuals with dementia while taking their cognitive limitations, preferences and needs into account.

    I invite you to explore the unpredictable terrain of end-of-life care for patients with dementia. Together, we can pave a smoother, sturdier path toward the practice of medicine as a true art form.

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

    Share This Post

  • Wakefulness, Cognitive Enhancement, AND Improved Mood?

    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.

    Old Drug, New Tricks?

    Modafinil (also known by brand names including Modalert and Provigil) is a dopamine uptake inhibitor.

    What does that mean? It means it won’t put any extra dopamine in your brain, but it will slow down the rate at which your brain removes naturally-occuring dopamine.

    The result is that your brain will get to make more use of the dopamine it does have.

    (dopamine is a neutrotransmitter that allows you to feel wakeful and happy, and perform complex cognitive tasks)

    Modafinil is prescribed for treatment of excessive daytime sleepiness. Often that’s caused by shift work sleep disorder, sleep apnea, restless leg syndrome, or narcolepsy.

    Read: Overview of the Clinical Uses, Pharmacology, and Safety of Modafinil

    Many studies done on humans (rather than rats) have been military experiments to reduce the effects of sleep deprivation:

    Click Here To See A Military Study On Modafinil!

    They’ve found modafinil to be helpful, and more effective and more long-lasting than caffeine, without the same “crash” later. This is for two reasons:

    1) while caffeine works by blocking adenosine (so you don’t feel how tired you are) and by constricting blood vessels (so you feel more ready-for-action), modafinil works by allowing your brain to accumulate more dopamine (so you’re genuinely more wakeful, and you get to keep the dopamine)

    2) the biological half-life of modafinil is 12–15 hours, as opposed to 4–8 hours* for caffeine.

    *Note: a lot of sources quote 5–6 hours for caffeine, but this average is misleading. In reality, we are each genetically predetermined to be either a fast caffeine metabolizer (nearer 4 hours) or a slow caffeine metabolizer (nearer 8 hours).

    What’s a biological half-life (also called: elimination half-life)?

    A substance’s biological half-life is the time it takes for the amount in the body to be reduced by exactly half.

    For example: Let’s say you’re a fast caffeine metabolizer and you have a double-espresso (containing 100mg caffeine) at 8am.

    By midday, you’ll have 50mg of caffeine left in your body. So far, so simple.

    By 4pm you might expect it to be gone, but instead you have 25mg remaining (because the amount halves every four hours).

    By 8pm, you have 12.5mg remaining.

    When midnight comes and you’re tucking yourself into bed, you still have 6.25mg of caffeine remaining from your morning coffee!

    Use as a nootropic

    Many healthy people who are not sleep-deprived use modafinil “off-label” as a nootropic (i.e., a cognitive enhancer).

    Read: Modafinil for cognitive neuroenhancement in healthy non-sleep-deprived subjects: A systematic review

    Important Note: modafinil is prescription-controlled, and only FDA-approved for sleep disorders.

    To get around this, a lot of perfectly healthy biohackers describe the symptoms of sleep pattern disorder to their doctor, to get a prescription.

    We do not recommend lying to your healthcare provider, and nor do we recommend turning to the online “grey market”.

    Such websites often use anonymized private doctors to prescribe on an “informed consent” basis, rather than making a full examination. Those websites then dispense the prescribed medicines directly to the patient with no further questions asked (i.e. very questionable practices).

    Caveat emptor!

    A new mood-brightener?

    Modafinil was recently tested head-to-head against Citalapram for the treatment of depression, and scored well:

    See its head-to-head scores here!

    How does it work? Modafinil does for dopamine what a lot of anti-depressants do for serotonin. Both dopamine and serotonin promote happiness and wakefulness.

    This is very promising, especially as modafinil (in most people, at least) has fewer unwanted side-effects than a lot of common anti-depressant medications.

    Share This Post

  • The New Menopause – by Dr. Mary Claire Haver

    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.

    The author is most famous for “The Galveston Diet”, which book is astonishingly similar in its content, chapters, format, etc to Nikki Williams’ “It’s Not You, It’s Your Hormones” which came out a few years previously but didn’t get the same marketing.

    Nonetheless, this time Dr. Haver has something new to add, and we think it’s worth a read.

    The general theme of this book is a comprehensive overview of the menopause, experientially (subjective to the person going through it) and empirically (by science), from start to finish and beyond. This book’s more about human physiology, and less about diet than the previous.

    Dr. Haver also discusses in-depth how estrogen is thought of as a sex hormone (and it is), to the point that people consider it perhaps expendable, and forget (or are simply unaware) that we have estrogen receptors throughout our bodies and estrogen is vital for maintaining many other bodily functions, including your heart, cognitive function, bone integrity, blood sugar balance, and more.

    (in case you’re wondering “why don’t men fall to bits, then?”, don’t worry, their testosterone does these things for them. Testosterone is orders of magnitude less potent than estrogen, mg for mg, so they need a lot more of it, but under good conditions they produce plenty so it’s fine)

    But, the amount of testosterone available to peri/postmenopausal women is simply not enough to do that job (and it’d also result in a transition of secondary sex characteristics, which for most people would be very unwanted), so, something else needs to be done.

    Dr. Haver also discusses in detail the benefits and risks of HRT and how to get/manage them, respectively, with the latest up-to-date research (at time of going to print; the book was published in April 2024).

    Bottom line: if you want to know what’s going on with your peri- or post-menopausal body and how it could be better (or if you want to know what’s going on with someone else approaching/experiencing menopause), then this is a top-tier book.

    Click here to check out The New Menopause, and know what’s going on and what to do about it!

    Share This Post

Related Posts

  • The Orchid That Renovates Your Gut (Gently)
  • The Easiest Way To Take Up Journaling

    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.

    Dear Diary…

    It’s well-established that journaling is generally good for mental health. It’s not a magical panacea, as evidenced by The Diaries of Franz Kafka for example (that man was not in good mental health). But for most of us, putting our thoughts and feelings down on paper (or the digital equivalent) is a good step for tidying our mind.

    And as it can be said: mental health is also just health.

    But…

    What to write about?

    It’s about self-expression (even if only you will read it), and…

    ❝Writing about traumatic, stressful or emotional events has been found to result in improvements in both physical and psychological health, in non-clinical and clinical populations.

    In the expressive writing paradigm, participants are asked to write about such events for 15–20 minutes on 3–5 occasions.

    Those who do so generally have significantly better physical and psychological outcomes compared with those who write about neutral topics.❞

    Source: Emotional and physical health benefits of expressive writing

    In other words, write about whatever moves you.

    Working from prompts

    If you read the advice above and thought “but I don’t know what moves me”, then fear not. It’s perfectly respectable to work from prompts, such as:

    • What last made you cry?
    • What last made you laugh?
    • What was a recent meaningful moment with family?
    • What is a serious mistake that you made and learned from?
    • If you could be remembered for just one thing, what would you want it to be?

    In fact, sometimes working from prompts has extra benefits, precisely because it challenges us to examine things we might not otherwise think about.

    If a prompt asks “What tends to bring you most joy recently?” and the question stumps you, then a) you now are prompted to look at what you can change to find more joy b) you probably wouldn’t have thought of this question—most depressed people don’t, and if you cannot remember recent joy, then well, we’re not here to diagnose, but let’s just say that’s a symptom.

    A quick aside: if you or a loved oneare prone to depressive episodes, here’s a good resource, by the way:

    The Mental Health First-Aid That You’ll Hopefully Never Need

    And in the event of the mental health worst case scenario:

    How To Stay Alive (When You Really Don’t Want To)

    The six prompts we gave earlier are just ideas that came to this writer’s mind, but they’re (ok, some bias here) very good ones. If you’d like more though, here’s a good resource:

    550+ Journal Prompts: The Ultimate List

    The Good, The Bad, and The Ugly

    While it’s not good to get stuck in ruminative negative thought spirals, it is good to have a safe outlet to express one’s negative thoughts/feelings:

    The Psychological Health Benefits of Accepting Negative Emotions and Thoughts: Laboratory, Diary, and Longitudinal Evidence

    Remember, your journal is (or ideally, should be) a place without censure. If you fear social consequences should your journal be read, then using an app with a good security policy and encryption options can be a good idea for journaling

    Finch App is a good free option if it’s not too cutesy for your taste, because in terms of security:

    • It can’t leak your data because your data never leaves your phone (unless you manually back up your data and then you choose to put it somewhere unsafe)
    • It has an option to require passcode/biometrics etc to open the app

    As a bonus, it also has very many optional journaling prompts, and also (optional) behavioral activation prompts, amongst more other offerings that we don’t have room to list here.

    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:

  • Let’s Get Letting Go (Of These Three Things)

    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.

    Let It Go…

    This is Dr. Mitika Kanabar. She’s triple board-certified in addiction medicine, lifestyle medicine, and family medicine.

    What does she want us to know?

    Let go of what’s not good for you

    Take a moment to release any tension you were holding, perhaps in your shoulders or jaw.

    Now release the breath you might have been holding while doing that.

    Dr. Kanabar is a keen yoga practitioner, and recommends it for alleviating stress, as well as its more general somatic benefits. And yes, stress is in large part somatic too!

    One method she recommends for de-stressing quickly is to imagine holding a pin-wheel (the kind that whirls around when blown), and imagine slowly blowing it. The slowness of the exhalation here not only means we exhale more (shallow breathing starts with the out-breath!), but also gives us time to focus on the present moment.

    Having done that, she recommends to ask yourself:

    1. What can you change right now?
    2. What about next time?
    3. How can you do better?

    And then the much more relaxing questions:

    1. What can you not change?
    2. What can you let go?
    3. Whom can you ask for help?

    Why did we ask the first questions first? It’s a lot like a psychological version of the physical process of progressive relaxation, involving first a deliberate tensing up, and then a greater relaxation:

    How To Deal With The Body’s “Wrong” Stress Response

    The diet that’s not good for you

    Dr. Kanabar also recommends letting go of the diet that’s not good for you, too. In particular, she recommends dropping alcohol, sugar, and animal products.

    Note: from a purely health perspective, general scientific consensus is that fermented dairy products are healthy in small amounts, as are well-sourced fish and poultry in moderation, assuming they’re not ultraprocessed or fried. However, we’re reporting Dr. Kanabar’s advice as it is.

    Dr. Kanabar recommends either doing a 21-day challenge of abstention (and likely finding after 21 days that, in fact, you’re fine without), or taking a slow-and-gentle approach.

    Some things will be easier one way or the other, and in particular if you drink heavily or use some other substance that gives withdrawal symptoms if withdrawn, the slow-and-gentle approach will be best:

    Which Addiction-Quitting Methods Work Best?

    If it’s sugar you’re quitting, you might like to check out:

    Food Addictions: When It’s More Than “Just” Cravings

    If it’s meat, though (in particular, quitting red meat is a big win for your health), the following can help:

    The Whys and Hows of Cutting Meats Out Of Your Diet

    Want more from Dr. Kanabar?

    There’s one more thing she advises to let go of, and that’s excessive use of technology (the kind with screens) in the evening, and not just because of the blue light thing.

    With full appreciation of the irony of a one-hour video about too much screentime:

    Click Here If The Embedded Video Doesn’t Load Automatically

    Enjoy!

    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:

  • Pumpkin Protein Crackers

    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.

    Ten of these (give or take what size you make them) will give you the 20g protein that most people’s body’s can use at a time. Five of these plus some of one of the dips we list at the bottom will also do it:

    You will need

    • 1 cup chickpea flour (also called gram flour or garbanzo bean flour)
    • 2 tbsp pumpkin seeds
    • 1 tbsp chia seeds
    • 1 tsp baking powder
    • ¼ tsp MSG or ½ tsp low-sodium salt
    • 2 tbsp extra virgin olive oil

    Method

    (we suggest you read everything at least once before doing anything)

    1) Preheat the oven to 350℉ / 180℃.

    2) Combine the dry ingredients in a mixing bowl, and mix thoroughly.

    3) Add the oil, and mix thoroughly.

    4) Add water, 1 tbsp at a time, mixing thoroughly until the mixture comes together and you have a dough ball. You’ll probably need 3–4 tbsp in total, but do add them one at a time.

    5) Roll out the dough as thinly and evenly as you can between two sheets of baking paper. Remove the top layer of the paper, and slice the dough into squares or triangles. You could use a cookie-cutter to make other shapes if you like, but then you’ll need to repeat the rolling to use up the offcuts. So we recommend squares or triangles at least for your first go.

    6) Bake them in the oven for 12–15 minutes or until golden and crispy. Enjoy immediately or keep in an airtight container.

    Enjoy!

    Want to learn more?

    For those interested in some things to go with what we have going on today:

    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: