Younger You – by Kara Fitzgerald

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First, a note about the author: she is a naturopathic doctor, a qualification not recognized in most places. Nevertheless, she clearly knows a lot of stuff, and indeed has been the lead research scientist on a couple of studies, one of which was testing the protocol that would later go into this book.

Arguably, there’s a conflict of interest there, but it’s been peer reviewed and the science seems perfectly respectable. After an 8-week interventional trial, subjects enjoyed a reversal of DNA methylation (one of various possible markers of biological aging) comparable to being 3 years younger.

Where the value of this book lies is in optimizing one’s diet in positive fashion. In other words, what to include rather than what to exclude, but the “include” list is quite extensive so you’re probably not going to be reaching for a donut by the time you’ve eaten all that. In particular, she’s optimized the shopping list for ingredients that contain her DNA methylation superstars most abundantly; those nutrients being: betaine choline, curcumin, epigallocatechin gallate, quercetin, rosmarinic acid, and vitamins B9 and B12.

To make this possible, she sets out not just shopping list but also meal plans, and challenges the reader to do an 8-week intervention of our own.

Downside: it is quite exacting if you want to follow it 100%.

Bottom line: this is a very informative, science-based book. It can make you biologically younger at least by DNA methylation standards, if the rather specific diet isn’t too onerous for you.

Click here to check out Younger You, and enjoy a younger you!

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Recommended

  • Digital Minimalism – by Dr. Cal Newport
  • Anti-Inflammatory Cookbook for Beginners – by Melissa Jefferson
    Avoiding inflammatory food is crucial for our health. The “Anti-Inflammatory Cookbook for Beginners” offers 150 recipes for a 12-week meal plan. Get your copy now!

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  • The Most Anti Aging Exercise

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    We’ve referenced this (excellent) video before, but never actually put it under the spotlight in one of these features, so here we go!

    Deep squats

    It’s about deep squats, also called Slav squats, Asian squats, sitting squats, resting squats, or various other names. However, fear not; you don’t need to be Slavic or Asian to do it; you just need to practice.

    As for why this is called “anti-aging”, by the way, it’s because being able to get up off the ground is one of the main tests of age-related mobility decline, and if you can deep-squat comfortably, then you can do that easily. And so long as you continue being able to deep-squat comfortably, you’ll continue to be able to get up off the ground easily too, because you have the strength in the right muscles, as well as the suppleness, comfort with range of motion, and balance (those stabilizing muscles are used constantly in a deep squat, whereas Western lifestyle sitting leaves those muscles very neglected and thus atrophied).

    Epidemiological note: chairs, couches, and assorted modern conveniences reduce the need for squatting in daily life, leading to stiffness in joints, muscles, tendons, and ligaments. Many adults in developed countries struggle with deep squats due to lack of use, not aging. Which is a problem, because a lack of full range of motion in joints causes wear and tear, leading to chronic pain and degenerative joint diseases. People in countries where squatting is a common resting position have lower incidences of osteoarthritis, for example—contrary to what some might expect, squatting does not harm joints but rather protects them from arthritis and knee pain. Strengthening leg muscles through squatting can alleviate knee pain, whereas knee pain is often worsened by inactivity.

    Notwithstanding the thumbnail, which is showing an interim position, one’s feet should be flat on the ground, by the way, and one’s butt should be nearby, just a few inches off the ground (in other words, the position that we see her in for most of this video).

    Troubleshooting: if you’re accustomed to sitting in chairs a lot, then this may be uncomfortable at first. Zuzka advises us to go gently, and/but gradually increase our range of motion and (equally importantly) duration in the resting position.

    You can use a wall or doorway to partially support you, at first, if you struggle with mobility or balance. Just try to gradually use it less, until you’re comfortable deep-squatting with no support.

    Since this is not an intrinsically very exciting exercise, once you build up the duration for which you’re comfortable deep-squatting, it can be good to get in the habit of “sitting” this way (i.e. deep squatting, still butt-off-the-floor, but doing the job of sitting) while doing other things such as working (if you have an appropriate work set-up for that*), reading, or watching TV.

    *this is probably easiest with a laptop placed on an object/surface of appropriate height, such as a coffee table or such. As a bonus, having your hands in front of you while working will also bring your center of gravity forwards a bit, making the position easier and more comfortable to maintain. This writer (hi, it’s me) prefers her standing desk for work in general, with a nice ergonomic keyboard and all that, but if using a laptop from time to time, then squatting is a very good option.

    In terms of working up duration, if you can only manage seconds to start with, that’s fine. Just do a few more seconds each time, until it’s 30, 60, 120, and so on until it’s 5 minutes, 10, 15, and so on.

    You can even start that habit-forming while you’re still in the “seconds at a time” stage! You can deep-squat just for some seconds while you:

    • pick up something from the floor
    • check on something in the oven
    • get something out of the bottom of the fridge

    …etc!

    For more on all this, plus many visual demonstrations including interim exercises to get you there if it’s difficult for you at first, enjoy:

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

    Want to learn more?

    You might also like to read:

    Mobility For Now & For Later: Train For The Marathon That Is Your Life!

    Take care!

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  • Own Your Past Change Your Future – by Dr. John Delony

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    This one is exactly what it says on the cover. It’s reminiscent in its premise of the more clinically-presented Tell Yourself A Better Lie (an excellent book, which we reviewed previously) but this time presented in a much more casual fashion.

    Dr. Delony favors focusing on telling stories, and indeed this book contains many anecdotes. But also he bids the reader to examine our own stories—those we tell ourselves about ourselves, our past, people around us, and so forth.

    To call those things “stories” may create a knee-jerk response of feeling like it is an accusation of dishonesty, but rather, it is acknowledging that experiences are subjective, and our framing of narratives can vary.

    As for reframing things and taking control, his five-step-plan for doing such is:

    1. Acknowledge reality
    2. Get connected
    3. Change your thoughts
    4. Change your actions
    5. Seek redemption

    …which each get a chapter devoted to them in the book.

    You may notice that these are very similar to some of the steps in 12-step programs, and also some religious groups and/or self-improvement groups. In other words, this may not be the most original approach, but it is a tried-and-tested one.

    Bottom line: if you feel like your life needs an overhaul, but don’t want to wade through a bunch of psychology to do it, then this book could be it for you.

    Click here to check out Own Your Past To Change Your Future, and do just that!

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  • How To Grow New Brain Cells (At Any Age)

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    How To Grow New Brain Cells (At Any Age)

    It was long believed that brain growth could not occur later in life, due to expending our innate stock of pluripotent stem cells. However, this was mostly based on rodent studies.

    Rodent studies are often used for brain research, because it’s difficult to find human volunteers willing to have their brains sliced thinly (so that the cells can be viewed under a microscope) at the end of the study.

    However, neurobiologist Dr. Maura Boldrini led a team that did a lot of research by means of autopsies on the hippocampi of (previously) healthy individuals ranging in age from 14 to 79.

    What she found is that while indeed the younger subjects did predictably have more young brain cells (neural progenitors and immature neurons), even the oldest subject, at the age of 79, had been producing new brain cells up until death.

    Read her landmark study: Human Hippocampal Neurogenesis Persists throughout Aging

    There was briefly a flurry of news articles about a study by Dr. Shawn Sorrels that refuted this, however, it later came to light that Dr. Sorrels had accidentally destroyed his own evidence during the cell-fixing process—these things happen; it’s just unfortunate the mistake was not picked up until after publication.

    A later study by a Dr. Elena Moreno-Jiménez fixed this flaw by using a shorter fixation time for the cell samples they wanted to look at, and found that there were tens of thousands of newly-made brain cells in samples from adults ranging from 43 to 87.

    Now, there was still a difference: the samples from the youngest adult had 30% more newly-made braincells than the 87-year-old, but given that previous science thought brain cell generation stopped in childhood, the fact that an 87-year-old was generating new brain cells 30% less quickly than a 43-year-old is hardly much of a criticism!

    As an aside: samples from patients with Alzheimer’s also had a 30% reduction in new braincell generation, compared to samples from patients of the same age without Alzheimer’s. But again… Even patients with Alzheimer’s were still growing some new brain cells.

    Read it for yourself: Adult hippocampal neurogenesis is abundant in neurologically healthy subjects and drops sharply in patients with Alzheimer’s disease

    Practical advice based on this information

    Since we can do neurogenesis at any age, but the rate does drop with age (and drops sharply in the case of Alzheimer’s disease), we need to:

    Feed your brain. The brain is the most calorie-consuming organ we have, by far, and it’s also made mostly of fat* and water. So, get plenty of healthy fats, and get plenty of water.

    *Fun fact: while depictions in fiction (and/or chemically preserved brains) may lead many to believe the brain has a rubbery consistency, the untreated brain being made of mostly fat and water gives it more of a blancmange-like consistency in reality. That thing is delicate and spatters easily. There’s a reason it’s kept cushioned inside the strongest structure of our body, far more protected than anything in our torso.

    Exercise. Specifically, exercise that gets your blood pumping. This (as our earlier-featured video today referenced) is one of the biggest things we can do to boost Brain-Derived Neurotrophic Factor, or BDNF.

    Here be science: Brain-Derived Neurotrophic Factor, Depression, and Physical Activity: Making the Neuroplastic Connection

    However, that’s not the only way to increase BDNF; another is to enjoy a diet rich in polyphenols. These can be found in, for example, berries, tea, coffee, and chocolate. Technically those last two are also botanically berries, but given how we usually consume them, and given how rich they are in polyphenols, they merit a special mention.

    See for example: Effects of nutritional interventions on BDNF concentrations in humans: a systematic review

    Some supplements can help neuron (re)growth too, so if you haven’t already, you might want to check out our previous main feature on lion’s mane mushroom, a supplement which does exactly that.

    For those who like videos, you may also enjoy this TED talk by neuroscientist Dr. Sandrine Thuret:

    !

    Prefer text? Click here to read the transcript

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Related Posts

  • Digital Minimalism – by Dr. Cal Newport
  • How they did it: STAT reporters expose how ailing seniors suffer when Medicare Advantage plans use algorithms to deny care

    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.

    In a call with a long-time source, what stood out most to STAT reporters Bob Herman and Casey Ross was just how viscerally frustrated and angry the source was about an algorithm used by insurance companies to decide how long patients should stay in a nursing home or rehab facility before being sent home.­

    The STAT stories had a far-reaching impact:

    • The U.S. Senate Committee on Homeland Security and Government Affairs took a rare step of launching a formal investigation into the use of algorithms by the country’s three largest Medicare Advantage insurers.
    • Thirty-two House members urged the Centers for Medicare and Medicaid Services to increase the oversight of algorithms that health insurers use to make coverage decisions.
    • In a rare step, CMS launched its own investigation into UnitedHealth. It also stiffened its regulations on the use of proprietary algorithms and introduced plans to audit denials across Medicare Advantage plans in 2024.
    • Based on STAT’s reporting, Medicare Advantage beneficiaries filed two class-action lawsuits against UnitedHealth and its NaviHealth subsidiary, the maker of the algorithm, and against Humana, another major health insurance company that was also using the algorithm. 
    • Amid scrutiny, UnitedHealth renamed NaviHealth.

    The companies never allowed an on-the-record interview with their executives, but they acknowledged that STAT’s reporting was true, according to the news organization.

    Ross and Herman spoke with The Journalist’s Resource about their project and shared the following eight tips.

    1. Search public comments on proposed federal rules to find sources.

    Herman and Ross knew that the Centers for Medicare and Medicaid Services had put out a request for public comments, asking stakeholders within the Medicare Advantage industry how the system could improve.

    There are two main ways to get Medicare coverage: original Medicare, which is a fee-for-service health plan, and Medicare Advantage, which is a type of Medicare health plan offered by private insurance companies that contract with Medicare. Medicare Advantage plans have increasingly become popular in recent years.

    Under the Social Security Act, the public has the opportunity to submit comments on Medicare’s proposed national coverage determinations. CMS uses public comments to inform its proposed and final decisions. It responds in detail to all public comments when issuing a final decision.

    The reporters began combing through hundreds of public comments attached to a proposed Medicare Advantage rule that was undergoing federal review. NaviHealth, the UnitedHealth subsidiary and the maker of the algorithm, came up in many of the comments, which include the submitters’ information.

    “These are screaming all-caps comments to federal regulators about YOU NEED TO SOMETHING ABOUT THIS BECAUSE IT’S DISGUSTING,” Ross says.

    “The federal government is proposing rules and regulations all the time,” adds Herman, STAT’s business of health care reporter. “If someone’s going to take the time and effort to comment on them, they must have at least some knowledge of what’s going on. It’s just a great tool for any journalist to use to figure out more and who to contact.”

    The reporters also found several attorneys who had complained in the comments. They began reaching out to them, eventually gaining access to confidential documents and intermediaries who put them in touch with patients to show the human impact of the algorithm.

    2. Harness the power of the reader submission box.

    At the suggestion of an editor, the reporters added a reader submission box at the bottom of their first story, asking them to share their own experiences with Medicare Advantage denials.

    The floodgates opened. Hundreds of submissions arrived.

    By the end of their first story, Herman and Ross had confidential records and some patients, but they had no internal sources in the companies they were investigating, including Navihealth. The submission box led them to their first internal source.

    (Screenshot of STAT’s submission box.)

    The journalists also combed through LinkedIn and reached out to former and current employees, but the response rate was much lower than what they received via the submission box.

    The submission box “is just right there,” Herman says. “People who would want to reach out to us can do it right then and there after they read the story and it’s fresh in their minds.”

    3. Mine podcasts relevant to your story.

    The reporters weren’t sure if they could get interviews with some of the key figures in the story, including Tom Scully, the former head of the Centers for Medicare and Medicaid Services who drew up the initial plans for NaviHealth years before UnitedHealth acquired it.

    But Herman and another colleague had written previously about Scully’s private equity firm and they had found a podcast where he talked about his work. So Herman went back to the podcast — where he discovered Scully had also discussed NaviHealth.

    The reporters also used the podcast to get Scully on the phone for an interview.

    “So we knew we had a good jumping off point there to be like, ‘OK, you’ve talked about NaviHealth on a podcast, let’s talk about this,’” Herman says. “I think that helped make him more willing to speak with us.”

    4. When covering AI initiatives, proceed with caution.

    “A source of mine once said to me, ‘AI is not magic,’” Ross says. “People need to just ask questions about it because AI has this aura about it that it’s objective, that it’s accurate, that it’s unquestionable, that it never fails. And that is not true.”

    AI is not a neutral, objective machine, Ross says. “It’s based on data that’s fed into it and people need to ask questions about that data.”

    He suggests several questions to ask about the data behind AI tools:

    • Where does the data come from?
    • Who does it represent?
    • How is this tool being applied?
    • Do the people to whom the tool is being applied match the data on which it was trained? “If racial groups or genders or age of economic situations are not adequately represented in the training set, then there can be an awful lot of bias in the output of the tool and how it’s applied,” Ross says.
    • How is the tool applied within the institution? Are people being forced to forsake their judgment and their own ability to do their jobs to follow the algorithm?

    5. Localize the story.

    More than half of all Medicare beneficiaries have Medicare Advantage and there’s a high likelihood that there are multiple Medicare Advantage plans in every county across the nation.

    “So it’s worth looking to see how Medicare Advantage plans are growing in your area,” Herman says.

    Finding out about AI use will most likely rely on shoe-leather reporting of speaking with providers, nursing homes and rehab facilities, attorneys and patients in your community, he says. Another source is home health agencies, which may be caring for patients who were kicked out of nursing homes and rehab facilities too soon because of a decision by an algorithm.

    The anecdote that opens their first story involves a small regional health insurer in Wisconsin, which was using NaviHealth and a contractor to manage post-acute care services, Ross says.

    “It’s happening to people in small communities who have no idea that this insurer they’ve signed up with is using this tool made by this other company that operates nationally,” Ross says.

    There are also plenty of other companies like NaviHealth that are being used by Medicare Advantage plans, Herman says. “So it’s understanding which Medicare Advantage plans are being sold in your area and then which post-acute management companies they’re using,” he adds.

    Some regional insurers have online documents that show which contractors they use to evaluate post-acute care services.

    6. Get familiar with Medicare’s appeals databases

    Medicare beneficiaries can contest Medicare Advantage denials through a five-stage process, which can last months to years. The appeals can be filed via the Office of Medicare Hearings and Appeals.

    “Between 2020 and 2022, the number of appeals filed to contest Medicare Advantage denials shot up 58%, with nearly 150,000 requests to review a denial filed in 2022, according to a federal database,” Ross and Herman write in their first story. “Federal records show most denials for skilled nursing care are eventually overturned, either by the plan itself or an independent body that adjudicates Medicare appeals.”

    There are several sources to find appeals data. Be mindful that the cases themselves are not public to protect patient privacy, but you can find the number of appeals filed and the rationale for decisions.

    CMS has two quality improvement organizations, or QIOs, Livanta and Kepro, which are required to file free, publicly-available annual reports, about the cases they handle, Ross says.

    Another company, Maximus, a Quality Improvement Contractor, also files reports on prior authorization cases it adjudicates for Medicare. The free annual reports include data on raw numbers of cases and basic information about the percentage denials either overturned or upheld on appeal, Ross explains.

    CMS also maintains its own database on appeals for Medicare Part C (Medicare Advantage plans) and Part D, which covers prescription drugs, although the data is not complete, Ross explains.

    7. Give your editor regular updates.

    “Sprinkle the breadcrumbs in front of your editors,” Ross says.

    “If you wrap your editors in the process, you’re more likely to be able to get to the end of [the story] before they say, ‘That’s it! Give me your copy,’” Ross says.

    8. Get that first story out.

    “You don’t have to know everything before you write that first story,” Ross says. “Because with that first story, if it has credibility and it resonates with people, sources will come forward and sources will continue to come forward.”

    Read the stories

    Denied by AI: How Medicare Advantage plans use algorithms to cut off care for seniors in need

    How UnitedHealth’s acquisition of a popular Medicare Advantage algorithm sparked internal dissent over denied care

    UnitedHealth pushed employees to follow an algorithm to cut off Medicare patients’ rehab care

    UnitedHealth used secret rules to restrict rehab care for seriously ill Medicare Advantage patients

    This article first appeared on The Journalist’s Resource and is republished here under a Creative Commons license.

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  • The Doctor’s Kitchen – by Dr. Rupy Aujla

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    We’ve featured Dr. Aujla before as an expert-of-the-week, and now it’s time to review a book by him. What’s his deal, and what should you expect?

    Dr. Aujla first outlines the case for food as medicine. Not just “eat nutritionally balanced meals”, but literally, “here are the medicinal properties of these plants”. Think of some of the herbs and spices we’ve featured in our Monday Research Reviews, and add in medicinal properties of cancer-fighting cruciferous vegetables, bananas with dopamine and dopamine precursors, berries full of polyphenols, hemp seeds that fight cognitive decline, and so forth.

    Most of the book is given over to recipes. They’re plant-centric, but mostly not vegan. They’re consistent with the Mediterranean diet, but mostly Indian. They’re economically mindful (favoring cheap ingredients where reasonable) while giving a nod to where an extra dollar will elevate the meal. They don’t give calorie values etc—this is a feature not a bug, as Dr. Aujla is of the “positive dieting” camp that advocates for us to “count colors, not calories”. Which, we have to admit, makes for very stress-free cooking, too.

    Dr. Aujla is himself an Indian Brit, by the way, which gives him two intersecting factors for having a taste for spices. If you don’t share that taste, just go easier on the pepper etc.

    As for the medicinal properties we mentioned up top? Four pages of references at the back, for any who are curious to look up the science of them. We at 10almonds do love references!

    Bottom line: if you like tasty food and you’re looking for a one-stop, well-rounded, food-as-medicine cookbook, this one is a top-tier choice.

    Click here to check out The Doctor’s Kitchen, and satisfy your taste buds—along with the rest of yoru body!

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  • What’s the difference between ‘strep throat’ and a sore throat? We’re developing a vaccine for one of them

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    What’s the difference? is a new editorial product that explains the similarities and differences between commonly confused health and medical terms, and why they matter.


    It’s the time of the year for coughs, colds and sore throats. So you might have heard people talk about having a “strep throat”.

    But what is that? Is it just a bad sore throat that goes away by itself in a day or two? Should you be worried?

    Here’s what we know about the similarities and differences between strep throat and a sore throat, and why they matter.

    Prostock-studio/Shutterstock

    How are they similar?

    It’s difficult to tell the difference between a sore throat and strep throat as they look and feel similar.

    People usually have a fever, a bright red throat and sometimes painful lumps in the neck (swollen lymph nodes). A throat swab can help diagnose strep throat, but the results can take a few days.

    Thankfully, both types of sore throat usually get better by themselves.

    How are they different?

    Most sore throats are caused by viruses such as common cold viruses, the flu (influenza virus), or the virus that causes glandular fever (Epstein-Barr virus).

    These viral sore throats can occur at any age. Antibiotics don’t work against viruses so if you have a viral sore throat, you won’t get better faster if you take antibiotics. You might even have some unwanted antibiotic side-effects.

    But strep throat is caused by Streptococcus pyogenes bacteria, also known as strep A. Strep throat is most common in school-aged children, but can affect other age groups. In some cases, you may need antibiotics to avoid some rare but serious complications.

    In fact, the potential for complications is one key difference between a viral sore throat and strep throat.

    Generally, a viral sore throat is very unlikely to cause complications (one exception is those caused by Epstein-Barr virus which has been associated with illnesses such as chronic fatigue syndrome, multiple sclerosis and certain cancers).

    But strep A can cause invasive disease, a rare but serious complication. This is when bacteria living somewhere on the body (usually the skin or throat) get into another part of the body where there shouldn’t be bacteria, such as the bloodstream. This can make people extremely sick.

    Invasive strep A infections and deaths have been rising in recent years around the world, especially in young children and older adults. This may be due to a number of factors such as increased social mixing at this stage of the COVID pandemic and an increase in circulating common cold viruses. But overall the reasons behind the increase in invasive strep A infections are not clear.

    Another rare but serious side effect of strep A is autoimmune disease. This is when the body’s immune system makes antibodies that react against its own cells.

    The most common example is rheumatic heart disease. This is when the body’s immune system damages the heart valves a few weeks or months after a strep throat or skin infection.

    Around the world more than 40 million people live with rheumatic heart disease and more than 300,000 die from its complications every year, mostly in developing countries.

    However, parts of Australia have some of the highest rates of rheumatic heart disease in the world. More than 5,300 Indigenous Australians live with it.

    Streptococcus pyogenes
    Strep throat is caused by Streptococcus bacteria and can be treated with antibiotics if needed. Kateryna Kon/Shutterstock

    Why do some people get sicker than others?

    We know strep A infections and rheumatic heart disease are more common in low socioeconomic communities where poverty and overcrowding lead to increased strep A transmission and disease.

    However, we don’t fully understand why some people only get a mild infection with strep throat while others get very sick with invasive disease.

    We also don’t understand why some people get rheumatic heart disease after strep A infections when most others don’t. Our research team is trying to find out.

    How about a vaccine for strep A?

    There is no strep A vaccine but many groups in Australia, New Zealand and worldwide are working towards one.

    For instance, Murdoch Children’s Research Institute and Telethon Kids Institute have formed the Australian Strep A Vaccine Initiative to develop strep A vaccines. There’s also a global consortium working towards the same goal.

    Companies such as Vaxcyte and GlaxoSmithKline have also been developing strep A vaccines.

    What if I have a sore throat?

    Most sore throats will get better by themselves. But if yours doesn’t get better in a few days or you have ongoing fever, see your GP.

    Your GP can examine you, consider running some tests and help you decide if you need antibiotics.

    Kim Davis, General paediatrician and paediatric infectious diseases specialist, Murdoch Children’s Research Institute; Alma Fulurija, Immunologist and the Australian Strep A Vaccine Initiative project lead, Telethon Kids Institute, and Myra Hardy, Postdoctoral Researcher, Infection, Immunity and Global Health, Murdoch Children’s Research Institute

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

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