
Meals That Heal – by Dr. Carolyn Williams
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Inflammation is implicated as a contributory or casual factor in almost all chronic diseases (and still exacerbates the ones in which it’s not directly implicated causally), so if there’s one area of health to focus on with one’s diet, then reducing inflammation is a top candidate.
This book sets about doing exactly that.
You may be wondering whether, per the book’s subtitle, they can really all be done in 30 minutes or under. The answer is: no, not unless you have a team of sous-chefs to do all the prep work for you, and line up everything mise-en-place style for when you start the clock. If you do have that team of sous-chefs working for you, then you can probably do most of them in under 30 minutes. If you don’t have that team, then budget about an hour in total, sometimes less, sometimes more, depending on the recipe.
The recipes themselves are mostly Mediterranean-inspired, though you might want to do a few swaps where the author has oddly recommended using seed oils instead of olive oil, or plant milk in place of where she has used dairy milk in a couple of “recipes” for smoothies. You might also want to be a little more generous with the seasonings, if you’re anything like this reviewer.
Bottom line: if you’re looking for an anti-inflammatory starter cookbook, you could do worse than this. You could probably do better, too, such as starting with The Inflammation Spectrum – by Dr. Will Cole.
Alternatively, click here if you want to check out Meals That Heal, and dive straight in!
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What Actually Causes High Cholesterol?
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In 1968, the American Heart Association advised limiting egg consumption to three per week due to cholesterol concerns linked to cardiovascular disease. Which was reasonable based on the evidence available back then, but it didn’t stand the test of time.
Eggs are indeed high in cholesterol, but that doesn’t mean that those who eat them will also be high in cholesterol, because…
It’s not quite what many people think
Some quite dietary pointers to start with:
- Egg yolks are high in cholesterol but have a minimal impact on blood cholesterol.
- Saturated and trans fats (as found in fatty meats or dairy, and some processed foods) have a greater influence on LDL levels than dietary cholesterol.
And on the other hand:
- Unsaturated fats (e.g. from fish, nuts, seeds) have anti-inflammatory benefits
- Fiber-rich foods help lower LDL by affecting fat absorption in the digestive tract
A quick primer on LDL and other kinds of cholesterol:
- VLDL (Very Low-Density Lipoprotein):
- delivers triglycerides and cholesterol to muscle and fat cells for energy
- is converted into LDL after delivery
- LDL (Low-Density Lipoprotein):
- is called “bad cholesterol”, which we call that due to its role in arterial plaque formation
- in excess leads to inflammation, overworked macrophage activity, and artery narrowing
- HDL (High-Density Lipoprotein):
- known as “good cholesterol,” picks up excess LDL and returns it to the liver for excretion
- is anti-inflammatory, in addition to regulating LDL levels
There are other factors too, for example:
- Smoking and drinking increase LDL buildup and cause oxidative damage to lipids in general and the blood vessels through which they travel
- Regular exercise, meanwhile, can lower LDL and raise HDL
- Statins and other medications can help lower LDL and manage cholesterol when lifestyle changes and genetics require additional support—but they often come with serious side effects, and the usefulness varies from person to person.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Take care!
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All About Olive Oil
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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 😎
❝Skip the video & tell more about olive oil please.❞
We love requests!
We can’t really do anti-requests (e.g. “skip the video”) because for every one person who doesn’t care for one particular element of the newsletter, there will be thousands who do—and indeed, the video segment is a popular one, so it will certainly remain.
However! Let us reassure you that you personally are not obliged to watch the video if you don’t want to 🙂 In fact, our general hope with 10almonds is that there will be at least one feature that is of value to each reader, each day.
Writer’s note: I’m a very bookish person, and in honesty do not love videos personally either. You know what I do love though? Olive oil. So let’s get onto that 😎
Why olive oil?
Let’s quickly address the taste/culinary side of things first, and then spend more time on the health aspects. Olive oil’s strong punchy flavor (as oils go, anyway) makes it a big winner with those of us who love strong punchy flavors. However, it does mean that it can overwhelm some more delicate dishes if one isn’t careful, meaning that it’s not perfect for everything all the time.
Healthwise, olive oil is one of the healthiest oils around, along with avocado oil. In fact, we compared them previously:
Avocado Oil vs Olive Oil – Which is Healthier?
…and it’s worth noting that their (excellent) lipids profiles are very similar, meaning that the main factor between them is that olive oil usually retains vitamins that avocado oil doesn’t.
Meanwhile, another popular contender for “healthy oil” is coconut oil, but this doesn’t have nearly as unambiguously good a lipids profile, because of coconut oil’s high saturated fat content—though lauric acid can have a cardioprotective effect, so the jury is out on that one:
Olive Oil vs Coconut Oil – Which is Healthier?
Interestingly, this article from The Conversation considered seed oils (canola, sunflower, sesame) to be next-best options:
I can’t afford olive oil. What else can I use?
…but it’s worth noting that the way those seed oils are made varies a lot from country to country, and can affect their health impact considerably.
It’s not just about the fats
Olives, especially green olives with their stronger more pungent flavor, are rich in assorted polyphenols that have many health-giving properties:
Black Olives vs Green Olives – Which is Healthier
…and olive oil is almost always made from green olives. Note that while we picked black olives in the above comparison, that’s mainly because green olives are “cured” for longer and thus are much higher in sodium… Which, guess what, isn’t in olive oil, so with olive oil we can enjoy all of the polyphenols with almost none of the sodium!
Let’s talk virginity
When it comes to olive oil, definitely not everything labelled as olive oil in the supermarket is of the same quality. Mostly, however, it’s not whether it’s “extra virgin” (i.e. the oil from the first mechanical pressing) or not that actually makes the biggest health difference, so much as that olive oils are often adulterated with other cheaper oils, so it’s important to check labels for that, even when they say “extra virgin”, in case it’s something like:
a blend of
EXTRA VIRGIN OLIVE OIL
and other oilsWe talk about this, and the various different levels of quality of olive oil and how you can tell them apart for yourself in the supermarket (and be wise to the ways they may try to trick you), here:
What to enjoy it with?
Olive oil is the single largest source of fat in the Mediterranean diet, and by that we mean not just “food that is eaten in the Mediterranean”, but rather, the well-defined dietary approach that has for a long time now been considered “the gold standard” of what a healthy diet looks like, scientifically. You can read more about what is and isn’t included in the definition, here:
Mediterranean Diet: What Is It Good For? ← what isn’t it good for!
Enjoy!
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Health Insurers Limit Coverage of Prosthetic Limbs, Questioning Their Medical Necessity
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When Michael Adams was researching health insurance options in 2023, he had one very specific requirement: coverage for prosthetic limbs.
Adams, 51, lost his right leg to cancer 40 years ago, and he has worn out more legs than he can count. He picked a gold plan on the Colorado health insurance marketplace that covered prosthetics, including microprocessor-controlled knees like the one he has used for many years. That function adds stability and helps prevent falls.
But when his leg needed replacing last January after about five years of everyday use, his new marketplace health plan wouldn’t authorize it. The roughly $50,000 leg with the electronically controlled knee wasn’t medically necessary, the insurer said, even though Colorado law leaves that determination up to the patient’s doctor, and his has prescribed a version of that leg for many years, starting when he had employer-sponsored coverage.
“The electronic prosthetic knee is life-changing,” said Adams, who lives in Lafayette, Colorado, with his wife and two kids. Without it, “it would be like going back to having a wooden leg like I did when I was a kid.” The microprocessor in the knee responds to different surfaces and inclines, stiffening up if it detects movement that indicates its user is falling.
People who need surgery to replace a joint typically don’t encounter similar coverage roadblocks. In 2021, 1.5 million knee or hip joint replacements were performed in United States hospitals and hospital-owned ambulatory facilities, according to the federal Agency for Healthcare Research and Quality, or AHRQ. The median price for a total hip or knee replacement without complications at top orthopedic hospitals was just over $68,000 in 2020, according to one analysis, though health plans often negotiate lower rates.
To people in the amputee community, the coverage disparity amounts to discrimination.
“Insurance covers a knee replacement if it’s covered with skin, but if it’s covered with plastic, it’s not going to cover it,” said Jeffrey Cain, a family physician and former chair of the board of the Amputee Coalition, an advocacy group. Cain wears two prosthetic legs, having lost his after an airplane accident nearly 30 years ago.
AHIP, a trade group for health plans, said health plans generally provide coverage when the prosthetic is determined to be medically necessary, such as to replace a body part or function for walking and day-to-day activity. In practice, though, prosthetic coverage by private health plans varies tremendously, said Ashlie White, chief strategy and programs officer at the Amputee Coalition. Even though coverage for basic prostheses may be included in a plan, “often insurance companies will put caps on the devices and restrictions on the types of devices approved,” White said.
An estimated 2.3 million people are living with limb loss in the U.S., according to an analysis by Avalere, a health care consulting company. That number is expected to as much as double in coming years as people age and a growing number lose limbs to diabetes, trauma, and other medical problems.
Fewer than half of people with limb loss have been prescribed a prosthesis, according to a report by the AHRQ. Plans may deny coverage for prosthetic limbs by claiming they aren’t medically necessary or are experimental devices, even though microprocessor-controlled knees like Adams’ have been in use for decades.
Cain was instrumental in getting passed a 2000 Colorado law that requires insurers to cover prosthetic arms and legs at parity with Medicare, which requires coverage with a 20% coinsurance payment. Since that measure was enacted, about half of states have passed “insurance fairness” laws that require prosthetic coverage on par with other covered medical services in a plan or laws that require coverage of prostheses that enable people to do sports. But these laws apply only to plans regulated by the state. Over half of people with private coverage are in plans not governed by state law.
The Medicare program’s 80% coverage of prosthetic limbs mirrors its coverage for other services. Still, an October report by the Government Accountability Office found that only 30% of beneficiaries who lost a limb in 2016 received a prosthesis in the following three years.
Cost is a factor for many people.
“No matter your coverage, most people have to pay something on that device,” White said. As a result, “many people will be on a payment plan for their device,” she said. Some may take out loans.
The federal Consumer Financial Protection Bureau has proposed a rule that would prohibit lenders from repossessing medical devices such as wheelchairs and prosthetic limbs if people can’t repay their loans.
“It is a replacement limb,” said White, whose organization has heard of several cases in which lenders have repossessed wheelchairs or prostheses. Repossession is “literally a punishment to the individual.”
Adams ultimately owed a coinsurance payment of about $4,000 for his new leg, which reflected his portion of the insurer’s negotiated rate for the knee and foot portion of the leg but did not include the costly part that fits around his stump, which didn’t need replacing. The insurer approved the prosthetic leg on appeal, claiming it had made an administrative error, Adams said.
“We’re fortunate that we’re able to afford that 20%,” said Adams, who is a self-employed leadership consultant.
Leah Kaplan doesn’t have that financial flexibility. Born without a left hand, she did not have a prosthetic limb until a few years ago.
Growing up, “I didn’t want more reasons to be stared at,” said Kaplan, 32, of her decision not to use a prosthesis. A few years ago, the cycling enthusiast got a prosthetic hand specially designed for use with her bike. That device was covered under the health plan she has through her county government job in Spokane, Washington, helping developmentally disabled people transition from school to work.
But when she tried to get approval for a prosthetic hand to use for everyday activities, her health plan turned her down. The myoelectric hand she requested would respond to electrical impulses in her arm that would move the hand to perform certain actions. Without insurance coverage, the hand would cost her just over $46,000, which she said she can’t afford.
Working with her doctor, she has appealed the decision to her insurer and been denied three times. Kaplan said she’s still not sure exactly what the rationale is, except that the insurer has questioned the medical necessity of the prosthetic hand. The next step is to file an appeal with an independent review organization certified by the state insurance commissioner’s office.
A prosthetic hand is not a luxury device, Kaplan said. The prosthetic clinic has ordered the hand and made the customized socket that will fit around the end of her arm. But until insurance coverage is sorted out, she can’t use it.
At this point she feels defeated. “I’ve been waiting for this for so long,” Kaplan said.
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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Asbestos in mulch? Here’s the risk if you’ve been exposed
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Mulch containing asbestos has now been found at 41 locations in New South Wales, including Sydney parks, schools, hospitals, a supermarket and at least one regional site. Tests are under way at other sites.
As a precautionary measure, some parks have been cordoned off and some schools have closed temporarily. Fair Day – a large public event that traditionally marks the start of Mardi Gras – was cancelled after contaminated mulch was found at the site.
The New South Wales government has announced a new taskforce to help investigate how the asbestos ended up in the mulch.
Here’s what we know about the risk to public health of mulch contaminated with asbestos, including “friable” asbestos, which has been found in one site (Harmony Park in Surry Hills).
What are the health risks of asbestos?
Asbestos is a naturally occurring, heat-resistant fibre that was widely used in building materials from the 1940s to the 1980s. It can be found in either a bonded or friable form.
Bonded asbestos means the fibres are bound in a cement matrix. Asbestos sheeting that was used for walls, fences, roofs and eaves are examples of bonded asbestos. The fibres don’t escape this matrix unless the product is severely damaged or worn.
A lot of asbestos fragments from broken asbestos products are still considered bonded as the fibres are not released as they lay on the ground.
Asbestos sheeting was used for walls and roofs.
Tomas Regina/ShutterstockFriable asbestos, in contrast, can be easily crumbled by touch. It will include raw asbestos fibres and previously bonded products that have worn to the point that they crumble easily.
The risk of disease from asbestos exposure is due to the inhalation of fibres. It doesn’t matter if those fibres are from friable or bonded sources.
However, fibres can more easily become airborne, and therefore inhalable, if the asbestos is friable. This means there is more of a risk of exposure if you are disturbing friable asbestos than if you disturb fragments of bonded asbestos.
Who is most at risk from asbestos exposure?
The most important factor for disease risk is exposure – you actually have to inhale fibres to be at risk of disease.
Just being in the vicinity of asbestos, or material containing asbestos, does not put you at risk of asbestos-related disease.
For those who accessed the contaminated areas, the level of exposure will depend on disturbing the asbestos and how many fibres become airborne due to that disturbance.
However, if you have been exposed to, and inhaled, asbestos fibres it does not mean you will get an asbestos-related disease. Exposure levels from the sites across Sydney will be low and the chance of disease is highly unlikely.
The evidence for disease risk from ingestion remains highly uncertain, although you are not likely to ingest sufficient fibres from the air, or even the hand to mouth activities that may occur with playing in contaminated mulch, for this to be a concern.
The risk of disease from exposure depends on the intensity, frequency and duration of that exposure. That is, the more you are exposed to asbestos, the greater the risk of disease.
Most asbestos-related disease has occurred in people who work with raw asbestos (for example, asbestos miners) or asbestos-containing products (such as building tradespeople). This has been a tragedy and fortunately asbestos is now banned.
There have been cases of asbestos-related disease, most notably mesothelioma – a cancer of the lining of the lung (mostly) or peritoneum – from non-occupational exposures. This has included people who have undertaken DIY home renovations and may have only had short-term exposures. The level of exposure in these cases is not known and it is also impossible to determine if those activities have been the only exposure.
There is no known safe level of exposure – but this does not mean that one fibre will kill. Asbestos needs to be treated with caution.
As far as we are aware, there have been no cases of mesothelioma, or other asbestos-related disease, that have been caused by exposure from contaminated soils or mulch.
Has asbestos been found in mulch before?
Asbestos contamination of mulch is, unfortunately, not new. Environmental and health agencies have dealt with these situations in the past. All jurisdictions have strict regulations about removing asbestos products from the green waste stream but, as is happening in Sydney now, this does not always happen.
Mulch contamination is not new.
gibleho/ShutterstockWhat if I’ve been near contaminated mulch?
Exposure from mulch contamination is generally much lower than from current renovation or construction activities and will be many orders of magnitude lower than past occupational exposures.
Unlike activities such as demolition, construction and mining, the generation of airborne fibres from asbestos fragments in mulch will be very low. The asbestos contamination will be sparsely spread throughout the mulch and it is unlikely there will be sufficient disturbance to generate large quantities of airborne fibres.
Despite the low chance of exposure, if you’re near contaminated mulch, do not disturb it.
If, by chance, you have had an exposure, or think you have had an exposure, it’s highly unlikely you will develop an asbestos-related disease in the future. If you’re worried, the Asbestos Safety and Eradication Agency is a good source of information.
Peter Franklin, Associate Professor and Director, Occupational Respiratory Epidemiology, The University of Western Australia
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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7 Healthy Gut Habits For Women Over 40 – by Lara West
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With regard to the titular 7 healthy gut habits for women over 40, a chapter is devoted to each one of those habits, and she goes into quite some detail in each category, more than you might expect.
As for the 7 things, we’ll not keep them a mystery; they are:
- Intermittent fasting
- Prebiotics & probiotics
- Mindful eating
- Understanding ingredients
- Movement
- Sleep
- Stress management
Of course, all of these things are good regardless of one’s age or gender, but West is writing with women over 40 in mind, and as such, she will focus on things that are especially relevant to those of us who are indeed women over 40.
You may be wondering: what if I’m a long way over 40, and menopause is a distant memory? In that case, 90% of this will still be relevant to you; the only parts that won’t be, are those that pertain specifically to the menopausal transitional phase itself, rather than the post-menopause state.
You may also be wondering: what if I’m a man, and menopause is just not in the cards for me? In that case, maybe about 70% of this will still be relevant to you, because of the broad applicability of most of the advice. That said, if it’s just for yourself, you’d probably do better with a book of which 100% is relevant to you, rather than this one.
The style is conversational pop-science, with personal anecdotes mixed in with references to science. It’s definitely on the light/easy-reading end of books that we’ve reviewed on the topic.
Bottom line: if you’re a woman over 40 who would like to improve your gut health, this book was written for you.
Click here to check out 7 Healthy Gut Habits For Women Over 40, and rediscover vitality!
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Outsmart Your Pain – by Dr. Christiane Wolf
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Dr. Wolf is a physician turned mindfulness teacher. As such, and holding an MD as well as a PhD in psychosomatic medicine, she knows her stuff.
A lot of what she teaches is mindfulness-based stress reduction (MBSR), but this book is much more specific than that. It doesn’t promise you won’t continue to experience pain—in all likelihood you will—but it does change the relationship with pain, and this greatly lessens the suffering and misery that comes with it.
For many, the most distressing thing about pain is not the sensation itself, but how crippling it can be—getting in the way of life, preventing enjoyment of other things, and making every day a constant ongoing exhausting battle… And every night, a “how much rest am I actually going to be able to get, and in what condition will I wake up, and how will I get through tomorrow?” stress-fest.
Dr. Wolf helps the reader to navigate through all these challenges and more; minimize the stress, maximize the moments of respite, and keep pain’s interference with life to a minimum. Each chapter addresses different psychological aspects of chronic pain management, and each comes with specific mindfulness meditations to explore the new ideas learned.
The style is personal and profound, while coming from a place of deep professional understanding as well as compassion.
Bottom line: if you’ve been looking for a life-ring to help you reclaim your life, this one could be it; we wholeheartedly recommend it.
Click here to check out Outsmart Your Pain, and recover the beauty and joy of life!
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