Seasonal Affective Disorder (Beyond Sunlight!)
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For those of us in the Northern Hemisphere, the time of increasing darkness is upon us again. Depending on our latitude, the sun barely rises before it skitters off again. And depending on other factors of our geography, we might not get much sun during that time (writer’s example: the ancient bog from which I write has been surrounded by fog for two weeks now).
So, what to do about it?
Firstly, we can make the most of whatever sun we do get (especially in the morning, if possible), and we can of course make some use of artificial sunlight. To save doubling up, we’ll link to what we previously wrote about optimizing both of those things:
‘Tis To Season To Be SAD-Savvy
More ways to get serotonin
Sunlight, of course, triggers our bodies to make serotonin, and hence we often make less of it during winter. But, there are other ways to get serotonin too, and one of the best ways is spending time in nature. Yes, even if the weather is gloomy, provided there are still visible green things and you are seeing them, it will promote serotonin production.
Of course, it may not be the season for picnics, but a morning walk through a local park or other green space is ideal.
On which note, gardening remains a good activity. Not a lot of people do so much gardening after a certain point in the year, but in one way, it’s more important than ever to get some soil under your fingernails:
There are bacteria in soil (specifically: Mycobacterium vaccae) that work similarly to antidepressants.
When something is described as having an effect similar to antidepressants, it’s usually hyperbole. In this case, it’s medicine, and literally works directly on the serotonergic system (as do many, but not all, antidepressants).
See also: Antidepressants: Personalization Is Key!
While many antidepressants are selective serotonin uptake inhibitors (i.e., they slow the rate at which your brain loses serotonin), Mycobacterium vaccae increases the rate at which you produce serotonin. So, you feel happier, more relaxed, while also feeling more energized.
^this one’s a mouse study, but we’re including it because it covers exactly how it works in the brain, which is something that the ethics board wouldn’t let them do on humans, due to the need for slicing the brains up for examination.
As to how to benefit: touching soil will get you “infected” by the bacteria, yes, even if you wash your hands later. Growing food in the soil and eating the good (including if you wash and cook it) is even better.
Boost the other “happiness chemicals”
Serotonin is just one “happiness hormone”, other feel-good neurotransmitters that are just as important include dopamine and oxytocin.
Dopamine is most associated with being the “reward chemical”, so it pays to do things that you find rewarding. If you’re stuck for ideas, engaging in small acts of kindness is a sure-fire way to get dopamine flowing and lift your own mood as well as theirs.
See also: 10 Ways To Naturally Boost Dopamine
Oxytocin, meanwhile is the “cuddle chemical”, and can be triggered even if you have nobody to cuddle*. If you do, by the way, make it at least 20–30 seconds, as that’s generally how long it takes to get oxytocin flowing.
*Vividly imagining it has much the same effect, since the brain can’t tell the difference. Alternatively, looking at pictures/videos (your choice) of small cute animals tends to work for most people also.
For more on these things, check out: Neurotransmitter Cheatsheet
Take care!
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Eat Move Sleep – by Tom Rath
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The subtitle of this book, “how small choices lead to big changes“, is very much the idea that a lot of what we do here at 10almonds is about.
And the title itself, “Eat Move Sleep”? Well, that’s 3/5 of The Usual Five Things™ that we promote here (the other two being: reduce or eliminate alcohol, and don’t smoke). So, naturally this book got our attention.
One of the key ideas that Rath presents is that every action we take leads to a net gain or loss in health. The question then is: what are the biggest point-swingers? In other words, what are the places in our life where the smallest changes can make the biggest difference?
Rath looks at what parts of diet make the biggest difference to our health, and the findings there alone probably make reading the book worthwhile.
When it comes to movement, he actually flips this! For Rath, it’s less about how much exercise you get, and more about minimizing how long we spend not moving… And especially, minimizing how long we spend sitting. So, lots of little tweaks for that.
In the category of sleep: a key idea is that quality is as important as quantity, and there’s an aspect of bringing together as a synergistic routine. To finish off a productive day with good rest, and power up ready for the next morning.
In short: tying these items together—and focusing on the smallest choices that lead to the biggest changes—makes for quite a manifesto that we could describe as “Atomic Habits, for health specifically”.
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The Biological Mind – by Dr. Alan Jasanoff
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How special is our brain? According to Dr. Alan Jasanoff, it’s not nearly as special as we think it is.
In this work, he outlines the case for how we have collectively overstated the brain’s importance. That it’s just another organ like a heart or a kidney, and that who we are is as much a matter of other factors, as what goes on in our brain.
In this reviewer’s opinion, he overcorrects a bit. The heart and kidneys are very simple organs, as organs go. The brain is not. And while everything from our gut microbiota to our environment to our hormones may indeed contribute to what is us, our brain is one thing that can’t just be swapped out.
Nevertheless, this very well-written book can teach us a lot about everything else that makes us us, including many biological factors that many people don’t know about or consider.
Towards the end of the book, he switches into futurist speculation, and his speculation can be summed up as “we cannot achieve anything worthwhile in the future”.
Bottom line: if you’ve an interest in such things as how transplanting glial cells can give a 30% cognitive enhancement, and how a brain transplant wouldn’t result in the same us in a different body, this is the book for you.
Click here to check out The Biological Mind, and learn about yours!
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Robert F. Kennedy Jr says vitamin A protects you from deadly measles. Here’s what the study he cites actually says
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Robert F. Kennedy Jr, who oversees the health of more than 340 million Americans, says vitamin A can prevent the worst effects of measles rather than urging more people to get vaccinated.
In an opinion piece for Fox News, the US health secretary said he was “deeply concerned” about the current measles outbreak in Texas. However, he said the decision to vaccinate was a “personal one” and something for parents to discuss with their health-care provider.
Kennedy mentioned updated advice from the Centers for Disease Control (CDC) to treat measles with vitamin A. He also cited a study he said shows vitamin A can reduce the risk of dying from measles.
Here’s what the vitamin A study actually says and why public health officials are so concerned about Kennedy’s latest statement.
RobsPhoto/Shutterstock Why is a measles outbreak so worrying?
Measles is a highly contagious disease caused by a virus. It spreads easily including when an infected person breathes, coughs or sneezes.
Measles initially infects the respiratory tract and then the virus spreads throughout the body. Symptoms include a high fever, cough, red eyes, runny nose and a rash all over the body.
Measles can also be severe, can cause complications including blindness and swelling of the brain, and can be fatal. Measles can affect anyone but is most common in children.
The Texan health department has confirmed 150-plus cases of measles and one death of an unvaccinated child during the current outbreak. While this is by far the largest measles outbreak in the US in 2025, the CDC has reported smaller outbreaks in several other states so far this year.
Why vitamin A?
Vitamin A is essential for our overall health. It has many roles in the body, from supporting our growth and reproduction, to making sure we have healthy vision, skin and immune function.
Foods rich in vitamin A or related molecules include orange, yellow and red coloured fruits and vegetables, green leafy vegetables, as well as dairy, egg, fish and meat. You can take it as a supplement.
Vitamin A can also be used therapeutically. In other words, doctors may prescribe vitamin A to treat a deficiency. Vitamin A deficiency has long been associated with more severe cases of infectious disease, including measles. Vitamin A boosts immune cells and strengthens the respiratory tract lining, which is the body’s first defence against infections.
Because of this, the CDC has recently said vitamin A can also be prescribed as part of treatment for children with severe measles – such as those in hospital – under doctor supervision.
One key message from the CDC’s advice is that people are already sick enough with measles to be in hospital. They’re not taking vitamin A to prevent catching measles in the first place.
The other key message is vitamin A is taken under medical supervision, under specific circumstances, where patients can be closely monitored to prevent toxicity from high doses.
Vitamin A toxicity can cause birth defects and increase the risk of fractures in elderly people. Vitamin A and beta-carotene (which the body turns into vitamin A) from supplements may also increase your risk of cancer, especially if you smoke.
Taking too much vitamin A can lead to toxicity and cause birth defects. ChameleonsEye/Shutterstock How about the study Kennedy cites?
Kennedy cites and links to a 2010 study, a type known as a systematic review and meta-analysis. Researchers reviewed and analysed existing studies, which included ones that looked at the effectiveness of vitamin A in preventing measles deaths.
They found three studies that looked at vitamin A treatment by specific dose. There were different doses depending on the age of the children, measured in IU (international units). Having two doses of vitamin A (200,000IU for children over one year of age or 100,000IU for infants below one year) reduced mortality by 62% compared to children who did not have vitamin A.
The 2010 study did not show vitamin A reduced your risk of getting measles from another infected person. To my knowledge no study has shown this.
To be fair, Kennedy did not say that vitamin A stops you from catching measles from another infected person. Instead, he used the following vague statement:
Studies have found that vitamin A can dramatically reduce measles mortality.
It’s easy to see how a reader could misinterpret this as “take vitamin A if you want to avoid dying from measles”.
We know what works – vaccines
The World Health Organization recommends all children receive two doses of measles vaccine.
The CDC states two doses of the measles vaccine (measles-mumps-rubella or MMR vaccine) is 97% effective against getting measles. This means out of every 100 people who are vaccinated only three will get it, and this will be a milder form.
But these facts were missing from Kennedy’s statement. Should we be surprised? Kennedy is well known for his vaccine sceptism and for undermining vaccination efforts, including for the measles vaccine.
As Sue Kressly, president of the American Academy of Pediatrics, told the Washington Post:
relying on vitamin A instead of the vaccine is not only dangerous and ineffective […] it puts children at serious risk.
Evangeline Mantzioris, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, University of South Australia
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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The 4 Bad Habits That Cause The Most Falls While Walking
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The risk of falling becomes greater (both in probability and in severity of consequences) as we get older. But, many people who do fall do so for the same reasons, some of which are avoidable. Dr. Doug Weiss has advice based on extensive second-hand experience:
Best foot forward!
If any of these prompt a “surely nobody does that” response, then, good for you to not have that habit, but Dr. Weiss has seen many patients who thusly erred. And if any of these do describe how you walk, then well, you’re not alone—time to fix it, though!
- Walking with Stiff Legs: walking with a hyperextended (straight) knee instead of a slight bend (5-15°) makes it harder to adjust balance, increasing the risk of falls. This can also put extra pressure on the joints, potentially leading to osteoarthritis.
- Crossing Legs While Turning: turning by crossing one leg over the other is a common cause of falls, particularly in the elderly. To avoid this, when turning step first with the foot that is on the side you are going to go. If you have the bad habit, this may feel strange at first, but you will soon adapt.
- Looking Down While Walking: focusing only on the ground directly in front of you can cause you to miss obstacles ahead, leading to falls. Instead, practice “scanning”, alternating between looking down at the ground and looking up to maintain awareness of your surroundings.
- Shuffling Instead of Tandem Walking: shuffling with feet far apart, rather than walking with one foot in front of the other, reduces balance and increases the risk of tripping. Tandem walking, where one foot is placed directly in front of the other, is the safer and more balanced way to walk.
It also helps disguise your numbers.
For more details on all of these, plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Fall Special (How To Not Fall, And How To Minimize Injury If You Do) ← this never seems like an urgent thing to learn, but trust us, it’s more fun to read it now, than from your hospital bed later
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Chaga Mushrooms’ Immune & Anticancer Potential
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What Do Chaga Mushrooms Do?
Chaga mushrooms, which also go by other delightful names including “sterile conk trunk rot” and “black mass”, are a type of fungus that grow on birch trees in cold climates such as Alaska, Northern Canada, Northern Europe, and Siberia.
They’ve enjoyed a long use as a folk remedy in Northern Europe and Siberia, mostly to boost immunity, mostly in the form of a herbal tea.
Let’s see what the science says…
Does it boost the immune system?
It definitely does if you’re a mouse! We couldn’t find any studies on humans yet. But for example:
- Immunomodulatory Activity of the Water Extract from Medicinal Mushroom Inonotus obliquus
- Inonotus obliquus extracts suppress antigen-specific IgE production through the modulation of Th1/Th2 cytokines in ovalbumin-sensitized mice
(cytokines are special proteins that regulate the immune system, and Chaga tells them to tell the body to produce more white blood cells)
Wait, does that mean it increases inflammation?
Definitely not if you’re a mouse! We couldn’t find any studies on humans yet. But for example:
- Anti-inflammatory effects of orally administered Inonotus obliquus in ulcerative colitis
- Orally administered aqueous extract of Inonotus obliquus ameliorates acute inflammation
Anti-inflammatory things often fight cancer. Does chaga?
Definitely if you’re a mouse! We couldn’t find any studies in human cancer patients yet. But for example:
While in vivo human studies are conspicuous by their absence, there have been in vitro human studies, i.e., studies performed on cancerous human cell samples in petri dishes. They are promising:
- Anticancer activities of extracts and compounds from the mushroom Inonotus obliquus
- Extract of Innotus obliquus induces G1 cell cycle arrest in human colon cancer cells
- Anticancer activity of Inonotus obliquus extract in human cancer cells
I heard it fights diabetes; does it?
You’ll never see this coming, but: definitely if you’re a mouse! We couldn’t find any human studies yet. But for example:
- Anti-diabetic effects of Inonotus obliquus in type 2 diabetic mice
- Anti-diabetic effects of Inonotus obliquus in type 2 diabetic mice and potential mechanism
Is it safe?
Honestly, there simply have been no human safety studies to know for sure, or even to establish an appropriate dosage.
Its only-partly-understood effects on blood sugar levels and the immune system may make it more complicated for people with diabetes and/or autoimmune disorders, and such people should definitely seek medical advice before taking chaga.
Additionally, chaga contains a protein that can prevent blood clotting. That might be great by default if you are at risk of blood clots, but not so great if you are already on blood-thinning medication, or otherwise have a bleeding disorder, or are going to have surgery soon.
As with anything, we’re not doctors, let alone your doctors, so please consult yours before trying chaga.
Where can we get it?
We don’t sell it (or anything else), but for your convenience, here’s an example product on Amazon.
Enjoy!
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Sweet Potato & Black Bean Tacos
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Fiber, protein, and polyphenols! What more could one ask for? Well, great taste and warm healthy goodness, which these deliver:
You will need
For the sweet potatoes:
- 2 medium sweet potatoes, cubed (we recommend leaving the skin on, but you can peel them if you really want to)
- 1 tbsp extra virgin olive oil
- 2 tsp garlic powder
- 2 tsp smoked paprika
- 1 tsp chili powder
- 1 tsp black pepper
- 1 tsp ground cumin
- 1 tsp ground turmeric
- ½ tsp MSG or 1 tsp low-sodium salt
For the black beans:
- 2 cans black beans, drained and rinsed (or 2 cups black beans that you cooked yourself)
- ¼ bulb garlic, minced
- 1 fresh jalapeño finely chopped (or ¼ cup jalapeños from a jar, finely chopped) ← adjust quantities per your preference and per the quality of the pepper(s) you’re using; we can’t judge that from here without tasting them, so we give a good basic starting suggestion.
- 2 tsp black pepper
- 1 tsp red chili flakes
- ½ tsp MSG or 1 tsp low-sodium salt
For serving:
- 8 small corn tortillas, or your preference if substituting
- 1 avocado, pitted, peeled, cubed, and tossed in lime juice ← we’re mentioning this here because you want to do this as soon as you cut it, to avoid oxidation
- Any other salad you’d like to include; fresh parsley is also a good option when it comes to greenery, or cilantro if you don’t have the soap gene
- Tomato salsa (quantity and spice level per your preference)
Method
(we suggest you read everything at least once before doing anything)
1) Preheat the oven to 400°F / 200°C.
2) Toss the sweet potato cubes in a large bowl with the rest of the ingredients from the sweet potato section above, ensuring they are evenly coated.
3) Bake them in the oven, on a baking tray lined with baking paper, for about 30 minutes or until tender inside and crispy at the edges. Turn them over halfway through.
4) While that’s happening, mix the black beans in a bowl with the other ingredients from the black bean section above, and heat them gently. You could do this in a saucepan, but honestly, while it’s not glamorous, the microwave is actually better for this. Note: many people find the microwave cooks food unevenly, but there are two reasons for this and they’re both easily fixable:
- instead of using high power for x minutes, use medium power for 2x minutes; this will produce better results
- instead of putting the food just in a bowl, jug, or similar, use a wide bowl or similar container, and then inside that, place a small empty microwave-safe glass jar or similar upturned in the middle, and then add the food around it, so that the food is arranged in a donut shape rather than a wide cylinder shape. This means there is no “middle bit” to go underheated while the edges are heated excessively; instead, it will heat through evenly.
If you really don’t want to do that though, use a saucepan on a very low heat, add a small amount of liquid (or tomato salsa), and stir constantly.
5) Heat the tortillas in a dry skillet for about 30 seconds each on each side, when ready to serve.
6) Assemble the tacos; you can do this how you like but a good order of operations is: tortilla, leafy salad (if using), potato, beans, non-leafy salad including avocado, salsa or other topping per your preference.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- White Potato vs Sweet Potato – Which is Healthier?
- Kidney Beans or Black Beans – Which is Healthier?
- Coconut vs Avocado – Which is Healthier?
- Glutathione: More Than An Antioxidant
- Our Top 5 Spices: How Much Is Enough For Benefits? ← we hit 4/5 today!
Take care!
Don’t Forget…
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