What’s Lurking In Your Household Air?
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As individuals, we can’t do much about the outside air. We can try to spend more time in green spaces* and away from traffic, and we can wear face-masks—as was popular in Tokyo and other such large cities long before the pandemic struck.
*The well-known mental health benefits aside (and contrary to British politician Amber Rudd’s famous assertion in a televised political debate that “clean air doesn’t grow on trees”), clean air comes mostly from trees—their natural process of respiration scrubs not only carbon dioxide, but also pollutants, from the air before releasing oxygen without the pollutants. Neat!
See also this study: Site new care homes near trees and away from busy roads to protect residents’ lungs
We are fortunate to be living in a world where most of us in industrialized countries can exercise a great degree of control over our home’s climate. But, what to do with all that power?
Temperature
Let’s start with the basics. Outside temperature may vary, but you probably have heating and air conditioning. There’s a simple answer here; the optimal temperature for human comfort and wellbeing is 20℃ / 68℉:
Scientists Identify a Universal Optimal Temperature For Life on Earth
Note: this does not mean that that is the ideal global average temperature, because that would mean the polar caps are completely gone, the methane stored there released, many large cities underwater, currently hot places will be too hot for human life (e.g. outside temperatures above human body temperature), there will be mass extinctions of many kinds of animals and plants, including those we humans require for survival, and a great proliferation of many bugs that will kill us. Basically we need diversity for the planet to survive, arctic through to tropical and yes, even deserts (deserts are important carbon sinks!). The ideal global average temperature is about 14℃ (we currently have about 15℃ and rising).
But, for setting the thermostat in your home, 20℃ / 68℉ is perfect for most people, though down as far as 17℃ / 61℉ is fine too, provided other things such as humidity are in order. In fact, for sleeping, 18℃ / 62℉ is ideal. This is because the cooler temperature is one of the several things that tell our brain it is nighttime now, and thus trigger secretion of melatonin.
If you’re wondering about temperatures and respiratory viruses, by the way, check out:
The Cold Truth About Respiratory Infections: The Pathogens That Came In From The Cold
Humidity
Most people pay more attention to the temperature in their home than the humidity, and the latter is just as important:
❝Conditions that fall outside of the optimal range of 40–60% can have significant impacts on health, including facilitating infectious transmission and exacerbating respiratory diseases.
When humidity is too low, it can cause dryness and irritation of the respiratory tract and skin, making individuals more susceptible to infections.
When humidity is too high, it can create a damp environment that encourages the growth of harmful microorganisms like mould, bacteria, and viruses.❞
~ Dr. Gabriella Guarnieri et al.
So, if your average indoor humidity falls outside of that range, consider getting a humidifier or dehumidifier, to correct it. Example items on Amazon, for your convenience:
Humidity monitor | Humidifier | Dehumidifier
See also, about a seriously underestimated killer:
Pneumonia: Prevention Is Better Than Cure
Now, one last component to deal with, for perfect indoor air:
Pollution
We tend to think of pollution as an outdoors thing, and indeed, the pollution in your home will (hopefully!) be lower than that of a busy traffic intersection. However…
- The air you have inside comes from outside, and that matters if you’re in an urban area
- Even in suburban and rural areas, general atmospheric pollutants will reach you, and if you’ve ever been subject to wildfire smoke, you’ll know that’s no fun either.
- Gas appliances in the home cause indoor pollution, even when carbon monoxide is within levels considered acceptable. This polluting effect is much stronger for open gas flames (such as on gas cookers/stoves, or gas fires), than for closed gas heating systems (such as a gas-powered boiler for central heating).
- Wood stoves/fireplaces are not an improvement, in fact they are worse, and don’t get us started on coal. You should not be breathing these things, and definitely should not be burning them in an enclosed space.
- That air conditioning, humidifier, dehumidifier? They may be great for temperature and humidity, but please clean/change the filter more often than you think is necessary, or things will grow there and then your device will be adding pathogens to the air as it goes.
- Plug-in air-freshening devices? They may smell clean, but they are effectively spraying cleaning fluids into your lungs. So please don’t.
So, what of air purifiers? They can definitely be of benefit. for example:
But watch out! Because if you don’t clean/change the filter regularly, guess what happens! That’s right, it’ll be colonized with bacteria/fungus and then be blowing those at you.
And no, not all of them will be visible to the naked eye:
Is Unnoticed Environmental Mold Harming Your Health?
Taking a holistic approach
The air is a very important factor for the health of your lungs (and thus, for the health of everything that’s fed oxygen by your lungs), but there are more things we can do as well:
Seven Things To Do For Good Lung Health!
Take care!
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Easing Election Stress & Anxiety
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At the time of writing, the US is about to have a presidential election. Most of our readers are Americans, and in any case, what the US does tends to affect most of the world, so certainly many readers in other countries will be experiencing stress and anxiety about it too.
We’re a health science publication, not a political outlet, so we’ll refrain from commenting on any candidates or campaign policies, and we’d also like to be clear we are not urging you to any particular action politically—our focus today is simply about mental health.
First, CBT what can be CBT’d
Cognitive Behavioral Therapy (CBT) is far from a panacea, but it’s often a very good starting point. And when it seems the stakes are high, it’s easy to fall into such cognitive distortions as “crystal ball” and “catastrophization”, that is to say, predicting the future and feeling the impact of that (probably undesired version of the) future, and also feeling like it will be the end of the world.
Recognizing these processes and how they work, is the first step to managing our feelings about them.
Learn more: The Art of Being Unflappable (Tricks For Daily Life)
Next, DBT what can be DBT’d
A lot of CBT hinges on the assumption that our assumptions are incorrect. For example, that our friend does not secretly despise us, that our spouse is not about to leave us, that the symptoms we are experiencing are not cancer, and in this case, that the election outcome will not go badly, and if it does, the consequences will be less severe than imagined.
But… What if our concerns are, in fact, fully justified? Here’s where Dialectic Behavior Therapy (DBT) comes in, and with it, what therapists call “radical acceptance”.
In other words, we accept up front the idea that maybe it’s going to be terrible and that will truly suck, and then either:
- there’s nothing we can reasonably do about it now (so worrying just means you’ll suffer twice), or
- there is something we can reasonably do about it now (so we can go do that thing)
After doing the thing (if appropriate), defer processing the outcome of the election until after the election. There is no point in wasting energy to worry before then. In a broadly two-party system where things are usually close between those two largest parties, there’s something close to a 50% chance of an outcome that’s, at least, not the worst you feared.
Learn more: CBT, DBT, & Radical Acceptance
Lastly, empower yourself with Behavioral Activation (BA)
Whatever the outcome of any given election, the world will keep turning, and the individual battles about any given law or policy or such will continue to go on. That’s not to say an election won’t change things—it will—but there will always still be stuff to do on a grassroots level to make the world a better place, no matter what politician has been elected.
Being involved in doing things on a community level will not only help banish any feelings of despair (and if you got the election outcome you wanted, it’ll help you feel involved), but also, it can give you a sense of control, and can even form a part of the “ikigai” that is often talked about as one of the pillars of healthy longevity.
Learn more: What’s Your Ikigai?
And if you like videos, then enjoy this one (narrated by the ever soothing-voiced Alain de Botton):
Watch now: How To Escape From A Despairing Mood (4:46) ← it also has a text version if you prefer that
Take care!
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Cool As A Cucumber
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Cucumber Extract Beats Glucosamine & Chondroitin… At 1/135th Of The Dose?!
Do you take glucosamine & chondroitin supplements for your bone-and-joint health?
Or perhaps, like many, you take them intermittently because they mean taking several large tablets a day. Or maybe you don’t take them at all because they generally contain ingredients derived from shellfish?
Cucumber extract has your back! (and your knees, and your hips, and…)
It’s plant-derived (being from botanical cucumbers, not sea cucumbers, the aquatic animal!) and requires only 1/135th of the dosage to produce twice the benefits!
Distilling the study to its absolute bare bones for your convenience:
- Cucumber extract (10mg) was pitted against glucosamine & chondroitin (1350mg)
- Cucumber extract performed around 50% better than G&C after 30 days
- Cucumber extract performed more than 200% better than G&C after 180 days
In conclusion, this study indicates that, in very lay terms:
Cucumber extract blows glucosamine & chondroitin out of the water as a treatment and preventative for joint pain
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Sesame Seeds vs Poppy Seeds – Which is Healthier?
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Our Verdict
When comparing sesame seeds to poppy seeds, we picked the poppy seeds.
Why?
It’s close, and they’re both very respectable seeds!
In terms of macros, their protein content is the same, while poppy seeds have a little less fat and more carbs, as well as slightly more fiber. A moderate win for poppy seeds on this one.
About that fat… The lipid profiles here see poppy seeds with (as a percentage of total fat, so notwithstanding that poppy seeds have a little less fat overall) more polyunsaturated fat and less saturated fat. Another win for poppy seeds in this case.
In the category of vitamins, poppy seeds contain a lot more vitamins B5 & E while sesame seeds contain notably more vitamins B3, B6 and choline. Marginal win for sesame this time.
When it comes to minerals, poppy seeds contain rather more calcium, phosphorus, potassium, and manganese, while sesame seeds contain more copper, iron, and selenium. Marginal win for poppies here.
Note: it is reasonable to wonder about poppy seeds’ (especially unwashed poppy seeds’) opiate content. Indeed, they do contain opiates, and levels do vary, but to give you an idea: you’d need to eat, on average, 1kg (2.2lbs) of poppy seeds to get the same opiate content as a 30mg codeine tablet.
All in all, adding up the wins in each section, this one’s a moderate win for poppy seeds, but of course, enjoy both in moderation!
Want to learn more?
You might like to read:
- Chia Seeds vs Flax Seeds – Which is Healthier?
- Sunflower Seeds vs Pumpkin Seeds – Which is Healthier?
- Hemp Seeds vs Flax Seeds – Which is Healthier?
Take care!
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Women Living Deliciously – by Florence Given
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“Wouldst thou like to live deliciously?” as the line goes, and this book answers that, and how.
While roundly aimed at women, as per the title, this book will be of benefit to anyone who finds that society has wanted to keep you small and contained, and that perhaps you were meant for better.
The book is divided into three sections:
- Excavating
- Planting
- Blooming
…which broadly describes the process the author takes us through, of:
- Digging up what is wrong
- Putting better things in place
- Enjoying life
This is important, because otherwise a lot of people will understandably exhort us to step 3 (enjoying life), without really thinking about steps 1 and 2.
Her wording of it is important too, it wasn’t just being flowery for floweriness’ sake—rather, it highlights the nature of the process: while “enjoy life” seems like a thing-in-itself (as Kant might say), in reality, there’s another necessary thing (or series of things) behind it. In contrast, the gardening metaphor renders it clear: how will your flowers bloom if you do not plant them? And what good will planting them do if the soil is not right for them?
So, she gives us a “ground upwards” therapeutic approach.
The style throughout is casual but sincere and heartfelt, and while this is a book of personal change rather than social change, it does reference feminism throughout so if that’s not for you, then neither is this book.
Bottom line: this is a lot more than just a pep talk or a book of platitudes; it’s a lot of concrete, applicable stuff to markedly live life better.
Click here to check out Women Living Deliciously, and live deliciously!
PS: we notice a one-star review on Amazon expressed disappointment upon discovering that this is not a recipe book. So please be aware, the only recipe in this book is the recipe for a fulfilling and vibrant life 😎
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Boost Your Digestive Enzymes
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We’ll Try To Make This Easy To Digest
Do you have a digestion-related problem?
If so, you’re far from alone; around 40% of Americans have digestive problems serious enough to disrupt everyday life:
New survey finds forty percent of Americans’ daily lives are disrupted by digestive troubles
…which puts Americans just a little over the global average of 35%:
Mostly likely on account of the Standard American Diet, or “SAD” as it often gets abbreviated in scientific literature.
There’s plenty we can do to improve gut health, for example:
- Making Friends With Your Gut (You Can Thank Us Later)
- Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
- How Much Difference Do Probiotic Supplements Make?
Today we’re going to be examining digestive enzyme supplements!
What are digestive enzymes?
Digestive enzymes are enzymes that break down food into stuff we can use. Important amongst them are:
- Protease: breaks down proteins (into amino acids)
- Amylase: breaks down starches (into sugars)
- Lipase: breaks down fats (into fatty acids)
All three are available as popular supplements to aid digestion. How does the science stack up for them?
Protease
For this, we only found animal studies like this one, but the results have been promising:
Amylase
Again, the studies for this alone (not combined with other enzymes) have been solely from animal agriculture; here’s an example:
The Effect of Exogenous Amylase Supplementation on the Nutritional Value of Peas
Lipase
Unlike for protease and amylase, now we have human studies as well, and here’s what they had to say:
❝Lipase supplementation significantly reduced stomach fullness without change of EGG.
Furthermore, lipase supplementation may be helpful in control of FD symptom such as postprandial symptoms❞
~ Dr. Seon-Young Park & Dr. Jong-Sun Rew
Read more: Is Lipase Supplementation before a High Fat Meal Helpful to Patients with Functional Dyspepsia?
(short answer: yes, it is)
More studies found the same, such as:
Lipase Supplementation before a High-Fat Meal Reduces Perceptions of Fullness in Healthy Subjects
All together now!
When we look at studies for combination supplementation of digestive enzymes, more has been done, and/but it’s (as you might expect) less specific.
The following paper gives a good rundown:
Pancrelipase Therapy: A Combination Of Protease, Amylase, & Lipase
Is it safe?
For most people it is quite safe, but if taking high doses for a long time it can cause problems, and also there may be complications if you have diabetes, are otherwise immunocompromised, or have some other conditions (listed towards the end of the above-linked paper, along with further information that we can’t fit in here).
As ever, check with your doctor/pharmacist if you’re not completely sure!
Want some?
We don’t sell them, but for your convenience, here’s an example product on Amazon that contains all three
Enjoy!
We’ll Try To Make This Easy To Digest
Do you have a digestion-related problem?
If so, you’re far from alone; around 40% of Americans have digestive problems serious enough to disrupt everyday life:
New survey finds forty percent of Americans’ daily lives are disrupted by digestive troubles
…which puts Americans just a little over the global average of 35%:
Mostly likely on account of the Standard American Diet, or “SAD” as it often gets abbreviated in scientific literature.
There’s plenty we can do to improve gut health, for example:
- Making Friends With Your Gut (You Can Thank Us Later)
- Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
- How Much Difference Do Probiotic Supplements Make?
Today we’re going to be examining digestive enzyme supplements!
What are digestive enzymes?
Digestive enzymes are enzymes that break down food into stuff we can use. Important amongst them are:
- Protease: breaks down proteins (into amino acids)
- Amylase: breaks down starches (into sugars)
- Lipase: breaks down fats (into fatty acids)
All three are available as popular supplements to aid digestion. How does the science stack up for them?
Protease
For this, we only found animal studies like this one, but the results have been promising:
Amylase
Again, the studies for this alone (not combined with other enzymes) have been solely from animal agriculture; here’s an example:
The Effect of Exogenous Amylase Supplementation on the Nutritional Value of Peas
Lipase
Unlike for protease and amylase, now we have human studies as well, and here’s what they had to say:
❝Lipase supplementation significantly reduced stomach fullness without change of EGG.
Furthermore, lipase supplementation may be helpful in control of FD symptom such as postprandial symptoms❞
~ Dr. Seon-Young Park & Dr. Jong-Sun Rew
Read more: Is Lipase Supplementation before a High Fat Meal Helpful to Patients with Functional Dyspepsia?
(short answer: yes, it is)
More studies found the same, such as:
Lipase Supplementation before a High-Fat Meal Reduces Perceptions of Fullness in Healthy Subjects
All together now!
When we look at studies for combination supplementation of digestive enzymes, more has been done, and/but it’s (as you might expect) less specific.
The following paper gives a good rundown:
Pancrelipase Therapy: A Combination Of Protease, Amylase, & Lipase
Is it safe?
For most people it is quite safe, but if taking high doses for a long time it can cause problems, and also there may be complications if you have diabetes, are otherwise immunocompromised, or have some other conditions (listed towards the end of the above-linked paper, along with further information that we can’t fit in here).
As ever, check with your doctor/pharmacist if you’re not completely sure!
Want some?
We don’t sell them, but for your convenience, here’s an example product on Amazon that contains all three
Enjoy!
Don’t Forget…
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What Omega-3 Fatty Acids Really Do For Us
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What Omega-3 Fatty Acids Really Do For Us
Shockingly, we’ve not previously covered this in a main feature here at 10almonds… Mostly we tend to focus on less well-known supplements. However, in this case, the supplement may be well known, while some of its benefits, we suspect, may come as a surprise.
So…
What is it?
In this case, it’s more of a “what are they?”, because omega-3 fatty acids come in multiple forms, most notably:
- Alpha-linoleic acid (ALA)
- Eicosapentaenoic acid (EPA)
- Docosahexanoic acid (DHA)
ALA is most readily found in certain seeds and nuts (chia seeds and walnuts are top contenders), while EPA and DHA are most readily found in certain fish (hence “cod liver oil” being a commonly available supplement, though actually cod aren’t even the best source—salmon and mackerel are better; cod is just cheaper to overfish, making it the cheaper supplement to manufacture).
Which of the three is best, or do we need them all?
There are two ways of looking at this:
- ALA is sufficient alone, because it is a precursor to EPA and DHA, meaning that the body will take ALA and convert it into EPA and DHA as required
- EPA and DHA are superior because they’re already in the forms the body will use, which makes them more efficient
As with most things in health, diversity is good, so you really can’t go wrong by getting some from each source.
Unless you have an allergy to fish or nuts, in which case, definitely avoid those!
What do omega-3 fatty acids do for us, according to actual research?
Against inflammation
Most people know it’s good for joints, as this is perhaps what it’s most marketed for. Indeed, it’s good against inflammation of the joints (and elsewhere), and autoimmune diseases in general. So this means it is indeed good against common forms of arthritis, amongst others:
Read: Omega-3 fatty acids in inflammation and autoimmune disease
Against menstrual pain
Linked to the above-referenced anti-inflammatory effects, omega-3s were also found to be better than ibuprofen for the treatment of severe menstrual pain:
Don’t take our word for it: Comparison of the effect of fish oil and ibuprofen on treatment of severe pain in primary dysmenorrhea
Against cognitive decline
This one’s a heavy-hitter. It’s perhaps to be expected of something so good against inflammation (bearing in mind that, for example, a large part of Alzheimer’s is effectively a form of inflammation of the brain); as this one’s so important and such a clear benefit, here are three particularly illustrative studies:
- Inadequate supply of vitamins and DHA in the elderly: implications for brain aging and Alzheimer-type dementia
- Fish consumption and cognitive decline with age in a large community study
- Fish consumption, long-chain omega-3 fatty acids and risk of cognitive decline or Alzheimer disease
Against heart disease
The title says it all in this one:
But what about in patients who do have heart disease?
Mozaffarian and Wu did a huge meta-review of available evidence, and found that in fact, of all the studied heart-related effects, reducing mortality rate in cases of cardiovascular disease was the single most well-evidenced benefit:
How much should we take?
There’s quite a bit of science on this, and—which is unusual for something so well-studied—not a lot of consensus.
However, to summarize the position of the academy of nutrition and dietetics on dietary fatty acids for healthy adults, they recommend a minimum of 250–500 mg combined EPA and DHA each day for healthy adults. This can be obtained from about 8 ounces (230g) of fatty fish per week, for example.
If going for ALA, on the other hand, the recommendation becomes 1.1g/day for women or 1.6g/day for men.
Want to know how to get more from your diet?
Here’s a well-sourced article about different high-density dietary sources:
Don’t Forget…
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