See what other 10almonds subscribers are asking!

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.

It’s Q&A Day at 10almonds!

Q: I would be interested in learning more about collagen and especially collagen supplements/powders and of course if needed, what is the best collagen product to take. What is collagen? Why do we need to supplement the collagen in our body? Thank you PS love the information I am receiving in the news letters. Keep it up

We’re glad you’re enjoying them! Your request prompted us to do our recent Research Review Monday main feature on collagen supplementation—we hope it helped, and if you’ve any more specific (or other) question, go ahead and let us know! We love questions and requests

Q: Great article about the health risks of salt to organs other than the heart! Is pink Himalayan sea salt, the pink kind, healthier?

Thank you! And, no, sorry. Any salt that is sodium chloride has the exact same effect because it’s chemically the same substance, even if impurities (however pretty) make it look different.

If you want a lower-sodium salt, we recommend the kind that says “low sodium” or “reduced sodium” or similar. Check the ingredients, it’ll probably be sodium chloride cut with potassium chloride. Potassium chloride is not only not a source of sodium, but also, it’s a source of potassium, which (unlike sodium) most of us could stand to get a little more of.

For your convenience: here’s an example on Amazon!

Bonus: you can get a reduced sodium version of pink Himalayan salt too!

Q: Can you let us know about more studies that have been done on statins? Are they really worth taking?

That is a great question! We imagine it might have been our recent book recommendation that prompted it? It’s quite a broad question though, so we’ll do that as a main feature in the near future!

Q: Is MSG healthier than salt in terms of sodium content or is it the same or worse?

Great question, and for that matter, MSG itself is a great topic for another day. But your actual question, we can readily answer here and now:

  • Firstly, by “salt” we’re assuming from context that you mean sodium chloride.
  • Both salt and MSG do contain sodium. However…
  • MSG contains only about a third of the sodium that salt does, gram-for-gram.
  • It’s still wise to be mindful of it, though. Same with sodium in other ingredients!
  • Baking soda contains about twice as much sodium, gram for gram, as MSG.

Wondering why this happens?

Salt (sodium chloride, NaCl) is equal parts sodium and chlorine, by atom count, but sodium’s atomic mass is lower than chlorine’s, so 100g of salt contains only 39.34g of sodium.

Baking soda (sodium bicarbonate, NaHCO₃) is one part sodium for one part hydrogen, one part carbon, and three parts oxygen. Taking each of their diverse atomic masses into account, we see that 100g of baking soda contains 27.4g sodium.

MSG (monosodium glutamate, C₅H₈NO₄Na) is only one part sodium for 5 parts carbon, 8 parts hydrogen, 1 part nitrogen, and 4 parts oxygen… And all those other atoms put together weigh a lot (comparatively), so 100g of MSG contains only 12.28g sodium.

Q: Thanks for the info about dairy. As a vegan, I look forward to a future comment about milk alternatives

Thanks for bringing it up! What we research and write about is heavily driven by subscriber feedback, so notes like this really help us know there’s an audience for a given topic!

We’ll do a main feature on it, to do it justice. Watch out for Research Review Monday!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • Latest Alzheimer’s Prevention Research Updates
  • New News From The Centenarian Blue Zones
    Learn the secrets to longevity from Blue Zone centenarians: diverse low-salt diet, minimal meds, quality sleep, and rural living.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Could the shingles vaccine lower your risk of dementia?

    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.

    A recent study has suggested Shingrix, a relatively new vaccine given to protect older adults against shingles, may delay the onset of dementia.

    This might seem like a bizarre link, but actually, research has previously shown an older version of the shingles vaccine, Zostavax, reduced the risk of dementia.

    In this new study, published last week in the journal Nature Medicine, researchers from the United Kingdom found Shingrix delayed dementia onset by 17% compared with Zostavax.

    So how did the researchers work this out, and how could a shingles vaccine affect dementia risk?

    Melinda Nagy/Shutterstock

    From Zostavax to Shingrix

    Shingles is a viral infection caused by the varicella-zoster virus. It causes painful rashes, and affects older people in particular.

    Previously, Zostavax was used to vaccinate against shingles. It was administered as a single shot and provided good protection for about five years.

    Shingrix has been developed based on a newer vaccine technology, and is thought to offer stronger and longer-lasting protection. Given in two doses, it’s now the preferred option for shingles vaccination in Australia and elsewhere.

    In November 2023, Shingrix replaced Zostavax on the National Immunisation Program, making it available for free to those at highest risk of complications from shingles. This includes all adults aged 65 and over, First Nations people aged 50 and older, and younger adults with certain medical conditions that affect their immune systems.

    What the study found

    Shingrix was approved by the US Food and Drugs Administration in October 2017. The researchers in the new study used the transition from Zostavax to Shingrix in the United States as an opportunity for research.

    They selected 103,837 people who received Zostavax (between October 2014 and September 2017) and compared them with 103,837 people who received Shingrix (between November 2017 and October 2020).

    By analysing data from electronic health records, they found people who received Shingrix had a 17% increase in “diagnosis-free time” during the follow-up period (up to six years after vaccination) compared with those who received Zostavax. This was equivalent to an average of 164 extra days without a dementia diagnosis.

    The researchers also compared the shingles vaccines to other vaccines: influenza, and a combined vaccine for tetanus, diphtheria and pertussis. Shingrix and Zostavax performed around 14–27% better in lowering the risk of a dementia diagnosis, with Shingrix associated with a greater improvement.

    The benefits of Shingrix in terms of dementia risk were significant for both sexes, but more pronounced for women. This is not entirely surprising, because we know women have a higher risk of developing dementia due to interplay of biological factors. These include being more sensitive to certain genetic mutations associated with dementia and hormonal differences.

    Why the link?

    The idea that vaccination against viral infection can lower the risk of dementia has been around for more than two decades. Associations have been observed between vaccines, such as those for diphtheria, tetanus, polio and influenza, and subsequent dementia risk.

    Research has shown Zostavax vaccination can reduce the risk of developing dementia by 20% compared with people who are unvaccinated.

    But it may not be that the vaccines themselves protect against dementia. Rather, it may be the resulting lack of viral infection creating this effect. Research indicates bacterial infections in the gut, as well as viral infections, are associated with a higher risk of dementia.

    Notably, untreated infections with herpes simplex (herpes) virus – closely related to the varicella-zoster virus that causes shingles – can significantly increase the risk of developing dementia. Research has also shown shingles increases the risk of a later dementia diagnosis.

    A woman receives a vaccination from a female nurse.
    This isn’t the first time research has suggested a vaccine could reduce dementia risk. ben bryant/Shutterstock

    The mechanism is not entirely clear. But there are two potential pathways which may help us understand why infections could increase the risk of dementia.

    First, certain molecules are produced when a baby is developing in the womb to help with the body’s development. These molecules have the potential to cause inflammation and accelerate ageing, so the production of these molecules is silenced around birth. However, viral infections such as shingles can reactivate the production of these molecules in adult life which could hypothetically lead to dementia.

    Second, in Alzheimer’s disease, a specific protein called Amyloid-β go rogue and kill brain cells. Certain proteins produced by viruses such as COVID and bad gut bacteria have the potential to support Amyloid-β in its toxic form. In laboratory conditions, these proteins have been shown to accelerate the onset of dementia.

    What does this all mean?

    With an ageing population, the burden of dementia is only likely to become greater in the years to come. There’s a lot more we have to learn about the causes of the disease and what we can potentially do to prevent and treat it.

    This new study has some limitations. For example, time without a diagnosis doesn’t necessarily mean time without disease. Some people may have underlying disease with delayed diagnosis.

    This research indicates Shingrix could have a silent benefit, but it’s too early to suggest we can use antiviral vaccines to prevent dementia.

    Overall, we need more research exploring in greater detail how infections are linked with dementia. This will help us understand the root causes of dementia and design potential therapies.

    Ibrahim Javed, Enterprise and NHMRC Emerging Leadership Fellow, UniSA Clinical & Health Sciences, University of South Australia

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

    Share This Post

  • 10,000 Steps, 30 Days, 4 Changes

    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.

    Ariel wasn’t the most active person, and took on a “30 day challenge” to do the commonly-prescribed 10,000 steps per day—without adjusting her diet or doing any other exercise. How much of a difference does it make, really?

    Stepping onwards

    The 4 main things that she found changed for her weren’t all what she expected:

    • Weight loss yes, but only marginally: she lost 3 lbs in a month, which did nevertheless make a visible difference. We might hypothesize that part of the reason for the small weight loss and yet visible difference is that she gained a little muscle, and the weight loss was specifically shifting away from a cortisol-based fat distribution, to a more healthy fat distribution.
    • Different eating habits: she felt less hungry and craved less sugar. This likely has less to do with calorie consumption, and more to do with better insulin signalling.
    • Increased energy and improved mood: these are going together in one item, because she said “4 things”, but really they are two related things. So, consider one of them a bonus item! In any case, she felt more energized and productive, and less reliant on caffeine.
    • Improved sleep: or rather, at first, disrupted sleep, and then slept better and stayed better. A good reminder that changes for the better don’t always feel better in the first instance!

    To hear about it in her own words, and see the before and after pictures, enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

    Share This Post

  • Wildfires ignite infection risks, by weakening the body’s immune defences and spreading bugs in smoke

    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.

    Over the past several days, the world has watched on in shock as wildfires have devastated large parts of Los Angeles.

    Beyond the obvious destruction – to landscapes, homes, businesses and more – fires at this scale have far-reaching effects on communities. A number of these concern human health.

    We know fire can harm directly, causing injuries and death. Tragically, the death toll in LA is now at least 24.

    But wildfires, or bushfires, can also have indirect consequences for human health. In particular, they can promote the incidence and spread of a range of infections.

    Effects on the immune system

    Most people appreciate that fires can cause burns and smoke inhalation, both of which can be life-threatening in their own right.

    What’s perhaps less well known is that both burns and smoke inhalation can cause acute and chronic changes in the immune system. This can leave those affected vulnerable to infections at the time of the injury, and for years to come.

    Burns induce profound changes in the immune system. Some parts go into overdrive, becoming too reactive and leading to hyper-inflammation. In the immediate aftermath of serious burns, this can contribute to sepsis and organ failure.

    Other parts of the immune system appear to be suppressed. Our ability to recognise and fight off bugs can be compromised after sustaining burns. Research shows people who have experienced serious burns have an increased risk of influenza, pneumonia and other types of respiratory infections for at least the first five years after injury compared to people who haven’t experienced burns.

    Wildfire smoke is a complex mixture containing particulate matter, volatile organic compounds, ozone, toxic gases, and microbes. When people inhale smoke during wildfires, each of these elements can play a role in increasing inflammation in the airways, which can lead to increased susceptibility to respiratory infections and asthma.

    Research published after Australia’s Black Summer of 2019–20 found a higher risk of COVID infections in areas of New South Wales where bushfires had occurred weeks earlier.

    We need more research to understand the magnitude of these increased risks, how long they persist after exposure, and the mechanisms. But these effects are thought to be due to sustained changes to the immune response.

    Microbes travel in smoky air

    Another opportunity for infection arises from the fire-induced movement of microbes from niches they usually occupy in soils and plants in natural areas, into densely populated urban areas.

    Recent evidence from forest fires in Utah shows microbes, such as bacteria and fungal spores, can be transported in smoke. These microbes are associated with particles from the source, such as burned vegetation and soil.

    There are thousands of different species of microbes in smoke, many of which are not common in background, non-smoky air.

    Only a small number of studies on this have been published so far, but researchers have shown the majority of microbes in smoke are still alive and remain alive in smoke long enough to colonise the places where they eventually land.

    How far specific microbes can be transported remains an open question, but fungi associated with smoke particles have been detected hundreds of miles downwind from wildfires, even weeks after the fire.

    So does this cause human infections?

    A subset of these airborne microbes are known to cause infections in humans.

    Scientists are probing records of human fungal infections in relation to wildfire smoke exposure. In particular, they’re looking at soil-borne infectious agents such as the fungi Coccidioides immitis and Coccidioides posadasii which thrive in dry soils that can be picked up in dust and smoke plumes.

    These fungi cause valley fever, a lung infection with symptoms that can resemble the flu, across arid western parts of the United States.

    A study of wildland firefighters in California showed high rates of valley fever infections, which spurred occupational health warnings including recommended use of respirators when in endemic regions.

    A California-based study of the wider population showed a 20% increase in hospital admissions for valley fever following any amount of exposure to wildfire smoke.

    However, another found only limited evidence of excess cases after smoke exposure in wildfire-adjacent populations in California’s San Joaquin Valley.

    These contrasting results show more research is needed to evaluate the infectious potential of wildfire smoke from this and other fungal and bacterial causes.

    Staying safe

    Much remains to be learned about the links between wildfires and infections, and the multiple pathways by which wildfires can increase the risk of certain infections.

    There’s also a risk people gathering together after a disaster like this, such as in potentially overcrowded shelters, can increase the transmission of infections. We’ve seen this happen after previous natural disasters.

    Despite the gaps in our knowledge, public health responses to wildfires should encompass infection prevention (such as through the provision of effective masks) and surveillance to enable early detection and effective management of any outbreaks.

    Christine Carson, Senior Research Fellow, School of Medicine, The University of Western Australia and Leda Kobziar, Professor of Wildland Fire Science, University of Idaho

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

    Share This Post

Related Posts

  • Latest Alzheimer’s Prevention Research Updates
  • What does lion’s mane mushroom actually do, anyway?

    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.

    You may know it as an ingredient in nootropic supplements. You may have heard of lion’s mane mushroom coffee. You may know it as the big shaggy white mushroom that grows in nature and can look very impressive.

    What’s special about it?

    The lion’s mane mushroom, or ​​Hericium erinaceus (we mention, as studies we’ll cite often use the botanical name) is an adaptogenic agent that has an established ability to promote nerve regeneration through nerve growth factor neurotrophic activity. In other words, it helps (re)grow neurons.

    In a 2023 study, researchers wondered if its abilities (well-established in the peripheral nervous system) would work in the central nervous system too, namely the brain, specifically the hippocampus (responsible for memory).

    To boil what they found down to a single line, they concluded:

    ❝[Lion’s mane extract] therefore acts through a novel pan-neurotrophic signaling pathway, leading to improved cognitive performance.❞

    You can read the full study for yourself (with pictures!) here:

    Hericerin derivatives activates a pan-neurotrophic pathway in central hippocampal neurons converging to ERK1/2 signaling enhancing spatial memory

    Limitations of the study

    It’s worth noting that the above study was performed on mice brains, not those of humans. As there is a shortage of human volunteers willing to have their brains sliced and examined under microscopes, we do not expect this study to be repeated with humans any time soon.

    So, are there human studies that have been done?

    There are! Particularly promising was this 2020 study of people with Alzheimer’s disease, wherein supplementation with 1g of lion’s mane mushroom daily for 49 weeks significantly increased cognitive test scores compared with a placebo; you can read about it here:

    Prevention of Early Alzheimer’s Disease by Erinacine A-Enriched Hericium erinaceus Mycelia Pilot Double-Blind Placebo-Controlled Study

    Additionally, this 2019 study showed that taking 1.2g daily for eight weeks helped relieve depression, anxiety, and sleep disorders in overweight or obese patiences:

    Hericium erinaceus Improves Mood and Sleep Disorders in Patients Affected by Overweight or Obesity: Could Circulating Pro-BDNF and BDNF Be Potential Biomarkers?

    Are there other health benefits?

    It seems so! Unfortunately, most of its other health claims are only supported by animal studies so far, aside from one small study funded by a supplement company for their supplement that contained mostly Agaricus blazei (a different mushroom) with 14% lion’s mane.

    However, in animal studies, lion’s mane has also shown promise:

    Where can I get it?

    We don’t sell it (or anything else, for that matter) but if you’d like to try it, here’s an example product for your convenience:

    Lion’s Mane Organic Mushroom Powder, for Memory Support, Focus, Clarity, Nerve Health, Creativity and Mood

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Jamaican Coconut Rice

    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.

    This is a great dish that can be enjoyed hot or cold, as a main or as a side. It has carbs, proteins, healthy fats, fiber, as well as an array of healthy phytochemicals. Not to mention, a great taste!

    You will need

    • 1 cup wholegrain basmati rice (it may also be called “brown basmati rice“; this is the same) (traditional recipe calls for pudding rice, but we’re going with the healthier option here)
    • 2 cans (each 12 z / 400g) coconut milk
    • 2 cups (or 2 cans, of which the drained weight is comparable to a cup each) cooked black beans. If you cook them yourself, this is better, as you will be able to cook them more al dente than you can get from a can, and this firmness is desirable. But canned is fine if that’s what’s available.
    • 1 large red onion, finely chopped
    • ½ cup low-sodium vegetable stock (ideally you made this yourself from vegetable offcuts you saved in the freezer for this purpose, but failing that, low-sodium stock cubes can be bought at any large supermarket)
    • 2 serrano chilis, finely chopped
    • 1 Scotch bonnet chili, without doing anything to it
    • 1 tbsp black pepper, coarse ground
    • 1 tbsp chia seeds
    • 1 tbsp coconut oil
    • Garnish: parsley, chopped

    Note: we have erred on the side of low-heat when it comes to the chilis. If you know that you and (if applicable) everyone else eating would enjoy more heat, add more heat. If not, let extra heat be added at the table via your hot sauce of choice. Sounds heretical, but it ensures everyone gets the right amount! It’s easy to add heat than to take it out, after all.

    However: if you do end up with too much heat in this or any other dish, adding acid will usually help to neutralize that. In the case of this dish, we’d recommend lime juice as a complementary flavor.

    Method

    (we suggest you read everything at least once before doing anything)

    1) In a big sauté pan, add the coconut oil, melt it if not already melted, and add the chopped onion and the chopped chilis, at a temperature sufficient to sizzle. Keep them all moving. Once the coconut oil is absorbed into the onion (this will happen before the onion is fully cooked), add the vegetable stock, followed by the coconut milk; mix it all gently to create a smooth consistency.

    2) Add the rice, chia seeds, and black pepper; mix it all gently but thoroughly; turn the temperature to a simmer, and add the Scotch bonnet chili, without cutting it at all.

    3) Cover and keep on low for about 20–30 minutes until the rice is looking done. Check on it periodically to make sure it’s not running out of liquid, but resist the urge to stir it; it shouldn’t be burning but paradoxically, once you start stirring you can’t stop or it will definitely burn.

    4) Take out the Scotch bonnet chili, and discard*. Add the black beans.

    *its job was to add flavor without adding the high-level heat of that particular chili. If you’re a regular heat-fiend, feel free to experiment with using sliced Scotch bonnet chilis instead of serrano chilis; just be aware that there’s a big difference in heat. Only do this if you really like heat. Using it the way we described in the main recipe is what’s traditional in the Caribbean, by the way.

    5) Now you can (and in fact must) stir, to mix in the black beans and bring them back to temperature within the dish. Be aware that once you start stirring, you need to keep stirring until you’re ready to take it off the heat.

    6) Serve, adding the parsley garnish.

    (this example went light on the beans; our recipe includes more for a heartier dish)

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Brave – by Dr. Margie Warrell

    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.

    Whether it’s the courage to jump out of a plane or the courage to have a difficult conversation, bravery is an important quality that we often don’t go far out of our way to grow. At least, not as adults.

    Rather than viewing bravery as a static attribute—you either have it or you don’t—psychologist Dr. Margie Warrell makes the case for its potential for lifelong development.

    The book is divided into five sections:

    1. Live purposefully
    2. Speak bravely
    3. Work passionately
    4. Dig deep
    5. Dare boldly

    …and each has approximately 10 chapters, each a few pages long, the kind that can easily make this a “chapter-a-day” daily reader.

    As a quick clarification: that “speak bravely” section isn’t about public speaking, but is rather about speaking up when it counts. Life is too short for regrets, and our interactions with others tend to be what matters most in the long-run. It makes a huge difference to our life!

    Dr. Warrell gives us tools to reframe our challenges and tackle them. Rather than just saying “Feel the fear and do it anyway”, she also delivers the how, in all aspects. This is one of the main values the book brings, as well as a sometimes-needed reminder of how and why being brave is something to which we should always aspire… and hold.

    Bottom line: if you’d like to be more brave—in any context—this book can help. We only get one life; might as well live it.

    Click here to check out Brave and give your life a boost!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: