Ashwagandha: The Root of All Even-Mindedness?

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Ashwagandha: The Root Of All Even-Mindedness?

In the past few years, Ashwagandha root has been enjoying popular use in consumer products ranging from specialist nootropic supplement stacks, to supermarket teas and hot chocolates.

This herb is considered to have a calming effect, but the science goes a lot deeper than that. Let’s take a look!

Last summer, a systematic review was conducted, that asked the question:

Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress?

While they broadly found the answer was “yes”, they expressed low confidence, and even went so far as to say there was contradictory evidence. We (10almonds) were not able to find any contradictory evidence, and their own full article had been made inaccessible to the public, so we couldn’t double-check theirs.

We promptly did our own research review, and we found many studies this year supporting Ashwaghanda’s use for the management of anxiety and stress, amongst other benefits.

First, know: Ashwagandha’s scientific name is “Withania somnifera”, so if you see that (or a derivative of it) mentioned in a paper or extract, it’s the same thing.

Onto the benefits…

A study from the same summer investigated “the efficacy of Withania somnifera supplementation on adults’ cognition and mood”, and declared that:

“in conclusion, Ashwagandha supplementation may improve the physiological, cognitive, and psychological effects of stress.”

We notice the legalistic “may improve”, but the data itself seems more compelling than that, because the study showed that it in fact “did improve” those things. Specifically, Ashwagandha out-performed placebo in most things they measured, and most (statistically) significantly, reduced cortisol output measurably. Cortisol, for any unfamiliar, is “the stress hormone”.

Another study that looked into its anti-stress properties is this one:

Ashwagandha Modulates Stress, Sleep Dynamics, and Mental Clarity

This study showed that Ashwagandha significantly outperformed placebo in many ways, including:

  • sleep quality
  • cognitive function
  • energy, and
  • perceptions of stress management.

Ashwagandha is popular among students, because it alleviates stress while also promising benefits to memory, attention, and thinking. So, this study on students caught our eye:

The Perceived Impact of Ashwagandha on Stress, Sleep Quality, Energy, and Mental Clarity for College Students: Qualitative Analysis of a Double-Blind Randomized Control Trial

Their findings demonstrated that Ashwagandha increased college students’ perceived well-being through supporting sustained energy, heightened mental clarity, and enhanced sleep quality.

That was about perceived well-being and based on self-reports, though

So: what about hard science?

A later study (in September) found supplementation with 400 mg of Ashwagandha improved executive function, helped sustain attention, and increased short-term/working memory.

Read the study: Effects of Acute Ashwagandha Ingestion on Cognitive Function

❝But aside from the benefits regarding stress, anxiety, sleep quality, cognitive function, energy levels, attention, executive function, and memory, what has Ashwagandha ever done for us?

Well, there have been studies investigating its worth against depression, like this one:

Can Traditional Treatment Such as Ashwagandha Be Beneficial in Treating Depression?

Their broad answer: Ashwagandha works against depression, but they don’t know how it works.

They did add: “Studies also show that ashwagandha may bolster the immune system, increase stamina, fight inflammation and infection, combat tumors*, reduce stress, revive the libido, protect the liver and soothe jangled nerves.

That’s quite a lot, including a lot of physical benefits we’ve not explored in this research review which was more about Ashwagandha’s use as a nootropic!

We’ve been focusing on the more mainstream, well-studied benefits, but for any interested in Ashwagandha’s anti-cancer potential, here’s an example:

Evaluating anticancer properties of [Ashwagandha Extract]-a potent phytochemical

In summary:

There is a huge weight of evidence (of which we’ve barely skimmed the surface here in this newsletter, but there’s only so much we can include, so we try to whittle it down to the highest quality most recent most relevant research) to indicate that Ashwagandha is effective…

  • Against stress
  • Against anxiety
  • Against depression
  • For sleep quality
  • For memory (working, short-term, and long-term)
  • For mental clarity
  • For attention
  • For stamina
  • For energy levels
  • For libido
  • For immune response
  • Against inflammation
  • Against cancer
  • And more*

*(seriously, this is not hyperbole… We didn’t even look at its liver-protective functions, for instance)

Bottom line:

You’d probably like some Ashwagandha now, right? We know we would.

We don’t sell it (or anything else, for that matter), but happily the Internet does:

Try Out Ashwagandha For Yourself Here!

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  • The Core Program: – by Peggy Brill

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The author, a specialist women’s physiotherapist, has produced not only an exercise program, but also an explanation of various body-related matters can be easily neglected—but also, with the right knowledge and a small daily commitment of practice, easily addressed.

    Thus, thus subtitular claim of “15 minutes a day that can change your life” is referring to a daily 15-minute exercise session, that’s very Pilates-like in its functional strength and mobility focus with little or no equipment, without actually being Pilates.

    After some introductory chapters discussing the things we need to know in order to implement the program with full understanding, she gets into the program itself, which consists of three progressive parts:

    1. a foundation to get going
    2. an intermediate level to get things truly into good shape, and
    3. an advanced level for if one wants to take things further.

    She also provides extra advice on maintaining what one gained, taking the program forwards for life.

    The program is optimized for women, but there’s nothing truly exclusive to women here, just, occasional “this affects women more” things to include.

    The style is a little dated (the book being published in 2003), but this does not meaningfully affect the content, as the information itself is timeless.

    Bottom line: if you’d like to get into good condition without overcomplicating things and without needing a lot of resources, this book is quite a comprehensive course!

    Click here to check out The Core Program, and get into shape sustainably!

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  • Genius Gut – by Dr. Emily Leeming

    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.

    When it comes to the gut-brain information interchange, 90% of it is the gut talking to the brain (the brain is a good listener). As such, one of the best things we can do for our brain is ensure our gut has good things to say.

    Dr. Leeming talks us through doing a quick initial assessment to judge the general goodness/badness of our current gut situation (based on output, not input, so it’s about the actual goodness/badness, not what we expect it should be), before going on to explain a lot of the anatomy and physiology at hand.

    The hacks themselves may be, in their titles, things you already know—but where the real value of this book lies is in all the data and science collated under each of those hacks, allowing the reader to optimize everything rather than just guessing. Which can mean optimize by doing things as close to perfectly as possible, or it can mean optimize by doing/using the things that get the best results for the minimum effort. It’s up to you!

    The style is very casual and friendly, even conversational, while not skimping on science (and indeed, citations are frequently provided for such).

    Bottom line: if you’d like to improve your gut health, especially with the goal of improving your brain health, this is an excellent book for that.

    Click here to check out Genius Gut, and make yours better for you!

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  • Healthy Heart, Healthy Brain – by Dr. Bradley Bale & Dr. Amy Doneen

    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.

    We’ve often written that “what’s good for your heart is good for your brain”, because the former feeds the latter and takes away detritus. You cannot have a healthy brain without a healthy heart.

    This book goes into that in more detail than we have ever had room to here! This follows from their previous book “Beat The Heart Attack Gene”, but we’re jumping in here because that book doesn’t really contain anything not also included in this one.

    The idea is the same though: it is the authors’ opinion that far too many interventions are occurring far too late, and they want to “wake everyone up” (including their colleagues in the field) to encourage earlier (and broader!) testing.

    Fun fact: that also reminded this reviewer that she had a pending invitation for blood tests to check these kinds of things—phlebotomy appointment now booked, yay!

    True the spirit of such exhortation to early testing, this book does include diagnostic questionnaires, to help the reader know where we might be at. And, interestingly, while the in-book questionnaire format of “so many points for this answer, so many for that one”, etc is quite normal, what they do differently in the diagnostics is that in cases of having to answer “I don’t know”, it assigns the highest-risk point value, i.e. the test will err on the side of assume the worst, in the case of a reader not knowing, for example, what our triglycerides are like. Which, when one thinks about it, is probably a very sensible reasoning.

    There’s a lot of advice about specific clinical diagnostic tools and things to ask for, and also things that may raise an alarm that most people might overlook (including doctors, especially if they are only looking for something else at the time).

    You may be wondering: do they actually give advice on what to actually do to improve heart and brain health, or just how to be aware of potential problems? And the answer is that the latter is a route to the former, and yes they do offer comprehensive advice—well beyond “eat fiber and get some exercise”, and even down to the pros and cons of various supplements and medications. When it comes to treating a problem that has been identified, or warding off a risk that has been flagged, the advice is a personalized, tailored, approach. Obviously there’s a limit to how much they can do that in the book, but even so, we see a lot of “if this then that” pointers to optimize things along the way.

    The style is… a little salesy for this reviewer’s tastes. That is to say, while it has a lot of information of serious value, it’s also quite padded with self-congratulatory anecdotes about the many occasions the authors have pulled a Dr. House and saved the day when everyone else was mystified or thought nothing was wrong, the wonders of their trademarked methodology, and a lot of hype for their own book, as in, the book that’s already in your hands. Without all this padding, the book could have been cut by perhaps a third, if not more. Still, none of that takes away from the valuable insights that are in the book too.

    Bottom line: if you’d like to have a healthier heart and brain, and especially if you’d like to avoid diseases of those two rather important organs, then this book is a treasure trove of information.

    Click here to check out Healthy Heart, Healthy Brain, and secure your good health now, for later!

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  • A person in Texas caught bird flu after mixing with dairy cattle. Should we be worried?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The United States’ Centers for Disease Control and Prevention (CDC) has issued a health alert after the first case of H5N1 avian influenza, or bird flu, seemingly spread from a cow to a human.

    A farm worker in Texas contracted the virus amid an outbreak in dairy cattle. This is the second human case in the US; a poultry worker tested positive in Colorado in 2022.

    The virus strain identified in the Texan farm worker is not readily transmissible between humans and therefore not a pandemic threat. But it’s a significant development nonetheless.

    Some background on bird flu

    There are two types of avian influenza: highly pathogenic or low pathogenic, based on the level of disease the strain causes in birds. H5N1 is a highly pathogenic avian influenza.

    H5N1 first emerged in 1997 in Hong Kong and then China in 2003, spreading through wild bird migration and poultry trading. It has caused periodic epidemics in poultry farms, with occasional human cases.

    Influenza A viruses such as H5N1 are further divided into variants, called clades. The unique variant causing the current epidemic is H5N1 clade 2.3.4.4b, which emerged in late 2020 and is now widespread globally, especially in the Americas.

    In the past, outbreaks could be controlled by culling of infected birds, and H5N1 would die down for a while. But this has become increasingly difficult due to escalating outbreaks since 2021.

    Wild animals are now in the mix

    Waterfowl (ducks, swans and geese) are the main global spreaders of avian flu, as they migrate across the world via specific routes that bypass Australia. The main hub for waterfowl to migrate around the world is Quinghai lake in China.

    But there’s been an increasing number of infected non-waterfowl birds, such as true thrushes and raptors, which use different flyways. Worryingly, the infection has spread to Antarctica too, which means Australia is now at risk from different bird species which fly here.

    H5N1 has escalated in an unprecedented fashion since 2021, and an increasing number of mammals including sea lions, goats, red foxes, coyotes, even domestic dogs and cats have become infected around the world.

    Wild animals like red foxes which live in peri-urban areas are a possible new route of spread to farms, domestic pets and humans.

    Dairy cows and goats have now become infected with H5N1 in at least 17 farms across seven US states.

    What are the symptoms?

    Globally, there have been 14 cases of H5N1 clade 2.3.4.4b virus in humans, and 889 H5N1 human cases overall since 2003.

    Previous human cases have presented with a severe respiratory illness, but H5N1 2.3.4.4b is causing illness affecting other organs too, like the brain, eyes and liver.

    For example, more recent cases have developed neurological complications including seizures, organ failure and stroke. It’s been estimated that around half of people infected with H5N1 will die.

    The case in the Texan farm worker appears to be mild. This person presented with conjunctivitis, which is unusual.

    Food safety

    Contact with sick poultry is a key risk factor for human infection. Likewise, the farm worker in Texas was likely in close contact with the infected cattle.

    The CDC advises pasteurised milk and well cooked eggs are safe. However, handling of infected meat or eggs in the process of cooking, or drinking unpasteurised milk, may pose a risk.

    Although there’s no H5N1 in Australian poultry or cattle, hygienic food practices are always a good idea, as raw milk or poorly cooked meat, eggs or poultry can be contaminated with microbes such as salmonella and E Coli.

    If it’s not a pandemic, why are we worried?

    Scientists have feared avian influenza may cause a pandemic since about 2005. Avian flu viruses don’t easily spread in humans. But if an avian virus mutates to spread in humans, it can cause a pandemic.

    One concern is if birds were to infect an animal like a pig, this acts as a genetic mixing vessel. In areas where humans and livestock exist in close proximity, for example farms, markets or even in homes with backyard poultry, the probability of bird and human flu strains mixing and mutating to cause a new pandemic strain is higher.

    A visual depicting potential pathways to a novel pandemic influenza virus.
    There are a number of potential pathways to a pandemic caused by influenza. Author provided

    The cows infected in Texas were tested because farmers noticed they were producing less milk. If beef cattle are similarly affected, it may not be as easily identified, and the economic loss to farmers may be a disincentive to test or report infections.

    How can we prevent a pandemic?

    For now there is no spread of H5N1 between humans, so there’s no immediate risk of a pandemic.

    However, we now have unprecedented and persistent infection with H5N1 clade 2.3.4.4b in farms, wild animals and a wider range of wild birds than ever before, creating more chances for H5N1 to mutate and cause a pandemic.

    Unlike the previous epidemiology of avian flu, where hot spots were in Asia, the new hot spots (and likely sites of emergence of a pandemic) are in the Americas, Europe or in Africa.

    Pandemics grow exponentially, so early warnings for animal and human outbreaks are crucial. We can monitor infections using surveillance tools such as our EPIWATCH platform.

    The earlier epidemics can be detected, the better the chance of stamping them out and rapidly developing vaccines.

    Although there is a vaccine for birds, it has been largely avoided until recently because it’s only partially effective and can mask outbreaks. But it’s no longer feasible to control an outbreak by culling infected birds, so some countries like France began vaccinating poultry in 2023.

    For humans, seasonal flu vaccines may provide a small amount of cross-protection, but for the best protection, vaccines need to be matched exactly to the pandemic strain, and this takes time. The 2009 flu pandemic started in May in Australia, but the vaccines were available in September, after the pandemic peak.

    To reduce the risk of a pandemic, we must identify how H5N1 is spreading to so many mammalian species, what new wild bird pathways pose a risk, and monitor for early signs of outbreaks and illness in animals, birds and humans. Economic compensation for farmers is also crucial to ensure we detect all outbreaks and avoid compromising the food supply.

    C Raina MacIntyre, Professor of Global Biosecurity, NHMRC L3 Research Fellow, Head, Biosecurity Program, Kirby Institute, UNSW Sydney; Ashley Quigley, Senior Research Associate, Global Biosecurity, UNSW Sydney; Haley Stone, PhD Candidate, Biosecurity Program, Kirby Institute, UNSW Sydney; Matthew Scotch, Associate Dean of Research and Professor of Biomedical Informatics, College of Health Solutions, Arizona State University, and Rebecca Dawson, Research Associate, The Kirby Institute, UNSW Sydney

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

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  • Great Sex Never Gets Old – by Kimberly Cunningham – by Kimberly Cunningham

    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.

    Here some readers may be thinking “after 40? But I am 70 already” or such, so be assured, there’s no upper limit on the applicability of this book’s writings. The number of 40 was chosen more as the start point of things, because it is an age after which the majority of hormonal declines happen (and with them, often, sex drive and/or physical ability). But, as she explains, this is by no means necessarily an end, and can instead be an exciting new beginning.

    She kicks things off with a “wellness check”, before diving into the science of the menopause—and yes, the andropause too.

    She doesn’t stop there though, and discusses other hormones besides the obvious ones, and other non-hormonal factors that can affect sex in what for most people is the later half of life.

    Nurse Cunningham, much like most of modern science, is strongly pro-HRT, and/but doesn’t claim it to be a magic bullet (though honestly, it can feel like it is! But here we’re reviewing the book, not HRT, so let’s continue), or else this book could have been a leaflet. Instead, she talks about the side-effects to expect (mostly good or neutral, but still, things you don’t want to be taken by surprise by), and what things will just be “a little different” now if you’re running on exogenous bioidentical hormones rather than ones your own body made. A lot of this comes down to how and when one takes them, by the way, since this can be different to your body making its own natural peaks and troughs.

    But it’s not all about hormones; there are also plenty of chapters on social and psychological issues, as well as medical issues other than hormones.

    The style is very light and conversational, while also casually dropping about 30 pages of scientific references. Like many nurses, the author knows at least as much as doctors when it comes to her area of expertise, and it shows.

    Bottom line: if your sex has ever hit a slump, and/or you simply recognize that it could, this book could make a very important difference.

    Click here to check out Great Sex Never Gets Old, and enjoy the best of life in the bedroom too!

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  • Healthy Relationship, Healthy Life

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    Only One Kind Of Relationship Promotes Longevity This Much!

    One of the well-established keys of a long healthy life is being in a fulfilling relationship. That’s not to say that one can’t be single and happy and fulfilled—one totally can. But statistically, those who live longest, do so in happy, fulfilling, committed relationships.

    Note: happy, fulfilling, committed relationships. Less than that won’t do. Your insurance company might care about your marital status for its own sake, but your actual health doesn’t—it’s about the emotional safety and security that a good, healthy, happy, fulfilling relationship offers.

    How to keep the “love coals” warm

    When “new relationship energy” subsides and we’ve made our way hand-in-hand through the “honeymoon period”, what next? For many, a life of routine. And that’s not intrinsically bad—routine itself can be comforting! But for love to work, according to relational psychologists, it also needs something a little more.

    What things? Let’s break it down…

    Bids for connection—and responsiveness to same

    There’s an oft-quoted story about a person who knew their marriage was over when their spouse wouldn’t come look at their tomatoes. That may seem overblown, but…

    When we care about someone, we want to share our life with them. Not just in the sense of cohabitation and taxes, but in the sense of:

    • Little moments of joy
    • Things we learned
    • Things we saw
    • Things we did

    …and there’s someone we’re first to go to share these things with. And when we do, that’s a “bid for connection”. It’s important that we:

    • Make bids for connection frequently
    • Respond appropriately to our partner’s bids for connection

    Of course, we cannot always give everything our full attention. But whenever we can, we should show as much genuine interest as we can.

    Keep asking the important questions

    Not just “what shall we have for dinner?”, but:

    • “What’s a life dream that you have at the moment?”
    • “What are the most important things in life?”
    • “What would you regret not doing, if you never got the chance?”

    …and so forth. Even after many years with a partner, the answers can sometimes surprise us. Not because we don’t know our partners, but because the answers can change with time, and sometimes we can even surprise ourselves, if it’s a question we haven’t considered for a while.

    It’s good to learn and grow like this together—and to keep doing so!

    Express gratitude/appreciation

    For the little things as well as the big:

    • Thank you for staying by my side during life’s storms
    • Thank you for bringing me a coffee
    • Thank you for taking on these responsibilities with me
    • I really appreciate your DIY skills
    • I really appreciate your understanding nature

    On which note…

    Compliment, often and sincerely

    Most importantly, compliment things intrinsic to their character, not just peripheral attributes like appearance, and also not just what they do for you.

    • You’re such a patient person; I really admire that
    • I really hit the jackpot to get someone I can trust so completely as you
    • You are the kindest and sweetest soul I have ever encountered in life
    • I love that you have such a blend of strength and compassion
    • Your unwavering dedication to your personal values makes me so proud

    …whatever goes for your partner and how you see them and what you love about them!

    Express your needs, and ask about theirs

    We’re none of us mind-readers, and it’s easy to languish in “if they really cared, I wouldn’t have to ask”, or conversely, “if they wanted something, they would surely say so”.

    Communicate. Effectively. Life is too short to waste in miscommunication and unsaid things!

    We covered much more detailed how-tos of this in a previous issue, but good double-whammy of top tier communication is:

    • “I need…” / “Please will you…”
    • “What do you need?” / “How can I help?”

    Touch. Often.

    It takes about 20 seconds of sustained contact for oxytocin to take effect, so remember that when you hug your partner, hold hands when walking, or cuddle up the sofa.

    Have regular date nights

    It doesn’t have to be fancy. A date night can be cooking together, it can be watching a movie together at home. It can be having a scheduled time to each bring a “big question” or five, from what we talked about above!

    Most importantly: it’s a planned shared experience where the intent is to enjoy each other’s romantic company, and have a focus on each other. Having a regularly recurring date night, be it the last day of each month, or every second Saturday, or every Friday night, whatever your schedules allow, makes such a big difference to feel you are indeed “dating” and in the full flushes of love—not merely cohabiting pleasantly.

    Want ideas?

    Check out these:

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