Twenty-One, No Wait, Twenty Tweaks For Better Health

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Dr. Greger’s 21 Tweaks… We say 20, though!

We’ve talked before about Dr. Greger’s Daily Dozen (12 things he advises that we make sure to eat each day, to enjoy healthy longevity), but much less-talked-about are his “21 Tweaks”…

They are, in short, a collection of little adjustments one can make for better health. Some of them are also nutritional, but many are more like lifestyle tweaks. Let’s do a rundown:

At each meal:

  • Preload with water
  • Preload with “negative calorie” foods (especially: greens)
  • Incorporate vinegar (1-2 tbsp in a glass of water will slow your blood sugar increase)
  • Enjoy undistracted meals
  • Follow the 20-minute rule (enjoy your meal over the course of at least 20 minutes)

Get your daily doses:

  • Black cumin ¼ tsp
  • Garlic powder ¼ tsp
  • Ground ginger (1 tsp) or cayenne pepper (½ tsp)
  • Nutritional yeast (2 tsp)
  • Cumin (½ tsp)
  • Green tea (3 cups)

Every day:

  • Stay hydrated
  • Deflour your diet
  • Front-load your calories (this means implementing the “king, prince, pauper” rule—try to make your breakfast the largest meal of your day, followed my a medium lunch, and a small evening meal)
  • Time-restrict your eating (eat your meals within, for example, an 8-hour window, and fast the rest of the time)
  • Optimize exercise timing (before breakfast is best for most people, unless you are diabetic)
  • Weigh yourself twice a day (doing this when you get up and when you go to bed results in much better long-term weight management than weighing only once per day)
  • Complete your implementation intentions (this sounds a little wishy-washy, but it’s about building a set of “if this, then that” principles, and then living by them. An example could be directly physical health-related such as “if there is a choice of stairs or elevator, I will take the stairs”, or could be more about holistic good-living, such as “if someone asks me for help, I will try to oblige them so far as I reasonably can”)

Every night:

  • Fast after 7pm
  • Get sufficient sleep (7–9 hours is best. As we get older, we tend more towards the lower end of that, but try get at least those 7 hours!)
  • Experiment with Mild Trendelenburg (better yet, skip this one)*

*This involves a 6º elevation of the bed, at the foot end. Dr. Greger advises that this should only be undertaken after consulting your doctor, though, as a lot of health conditions can contraindicate it. We at 10almonds couldn’t find any evidence to support this practice, and numerous warnings against it, so we’re going to go ahead and say we think this one’s skippable.

Again, we do try to bring you the best evidence-based stuff here at 10almonds, and we’re not going to recommend something just because of who suggested it

As for the rest, you don’t have to do them all! And you may have noticed there was a little overlap in some of them. But, we consider them a fine menu of healthy life hacks from which to pick and choose!

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  • Watermelon vs Grapes – Which is Healthier?

    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.

    Our Verdict

    When comparing watermelon to grapes, we picked the watermelon.

    Why?

    It was close! And certainly both are very healthy.

    Both fruits are (like most fruits) good sources of water, fiber, vitamins, and minerals. Any sugar content (of which grapes are slightly higher) is offset by their fiber content and polyphenols.

    See: Which Sugars Are Healthier, And Which Are Just The Same?

    While both are good sources of vitamins A and C, watermelon has about 10x as much vitamin A, and about 6x as much vitamin C (give or take individual plants, how they were grown, etc, but the overall balance is clearly in watermelon’s favor).

    When it comes to antioxidants, both fruits are good, but again watermelon is the more potent source. Grapes famously contain resveratrol, and they also contain quercetin, albeit you’d have to eat quite a lot of grapes to get a large portion.

    Now, having to eat a lot of grapes might not sound like a terrible fate (who else finds that the grapes are gone by the time the groceries are put away?), but we are comparing the fruits here, and on a list of “100 best foods for quercetin”, for example, grapes took 99th place.

    Watermelon’s main antioxidant meanwhile is lycopene, and watermelon is one of the best sources of lycopene in existence (better even than tomatoes).

    We’ll have to do a main feature about lycopene sometime soon, so watch this space

    Take care!

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  • What causes the itch in mozzie bites? And why do some people get such a bad reaction?

    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.

    Are you one of these people who loathes spending time outdoors at dusk as the weather warms and mosquitoes start biting?

    Female mosquitoes need blood to develop their eggs. Even though they take a tiny amount of our blood, they can leave us with itchy red lumps that can last days. And sometimes something worse.

    So why does our body react and itch after being bitten by a mosquito? And why are some people more affected than others?

    Arthur Poulin/Unsplash

    What happens when a mosquito bites?

    Mosquitoes are attracted to warm blooded animals, including us. They’re attracted to the carbon dioxide we exhale, our body temperatures and, most importantly, the smell of our skin.

    The chemical cocktail of odours from bacteria and sweat on our skin sends out a signal to hungry mosquitoes.

    Some people’s skin smells more appealing to mosquitoes, and they’re more likely to be bitten than others.

    Once the mosquito has made its way to your skin, things get a little gross.

    The mosquito pierces your skin with their “proboscis”, their feeding mouth part. But the proboscis isn’t a single, straight, needle-like tube. There are multiple tubes, some designed for sucking and some for spitting.

    Once their mouth parts have been inserted into your skin, the mosquito will inject some saliva. This contains a mix of chemicals that gets the blood flowing better.

    There has even been a suggestion that future medicines could be inspired by the anti-blood clotting properties of mosquito saliva.

    A pale brown mosquito
    A common pest mosquito around the world, Culex quinquefasciatus. Cameron Webb (NSW Health Pathology), CC BY

    It’s not the stabbing of our skin by the mosquito’s mouth parts that hurts, it’s the mozzie spit our bodies don’t like.

    Are some people allergic to mosquito spit?

    Once a mosquito has injected their saliva into our skin, a variety of reactions can follow. For the lucky few, nothing much happens at all.

    For most people, and irrespective of the type of mosquito biting, there is some kind of reaction. Typically there is redness and swelling of the skin that appears within a few hours, but often more quickly, after just a few minutes.

    Occasionally, the reaction can cause pain or discomfort. Then comes the itchiness.

    Some people do suffer severe reactions to mosquito bites. It’s a condition often referred to as “skeeter syndrome” and is an allergic reaction caused by the protein in the mosquito’s saliva. This can cause large areas of swelling, blistering and fever.

    The chemistry of mosquito spit hasn’t really been well studied. But it has been shown that, for those who do suffer allergic reactions to their bites, the reactions may differ depending on the type of mosquito biting.

    We all probably get more tolerant of mosquito bites as we get older. Young children are certainly more likely to suffer more following mosquito bites. But as we get older, the reactions are less severe and may pass quickly without too much notice.

    How best to treat the bites?

    Research into treating bites has yet to provide a single easy solution.

    There are many myths and home remedies about what works. But there is little scientific evidence supporting their use.

    The best way to treat mosquito bites is by applying a cold pack to reduce swelling and to keep the skin clean to avoid any secondary infections. Antiseptic creams and lotions may also help.

    There is some evidence that heat may alleviate some of the discomfort.

    It’s particularly tough to keep young children from scratching at the bite and breaking the skin. This can form a nasty scab that may end up being worse than the bite itself.

    Applying an anti-itch cream may help. If the reactions are severe, antihistamine medications may be required.

    To save the scratching, stop the bites

    Of course, it’s better not to be bitten by mosquitoes in the first place. Topical insect repellents are a safe, effective and affordable way to reduce mosquito bites.

    Covering up with loose fitted long sleeved shirts, long pants and covered shoes also provides a physical barrier.

    Mosquito coils and other devices can also assist, but should not be entirely relied on to stop bites.

    There’s another important reason to avoid mosquito bites: millions of people around the world suffer from mosquito-borne diseases. More than half a million people die from malaria each year.

    In Australia, Ross River virus infects more than 5,000 people every year. And in recent years, there have been cases of serious illnesses caused by Japanese encephalitis and Murray Valley encephalitis viruses.

    Cameron Webb, Clinical Associate Professor and Principal Hospital Scientist, University of Sydney

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

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  • When Your Brain’s “Get-Up-And-Go” Has Got Up And Gone…

    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.

    Sometimes, there are days when the body feels heavy, the brain feels sluggish, and even the smallest tasks feel Herculean.

    When these days stack up, this is usually a sign of depression, and needs attention. Unfortunately, when one is in such a state, taking action about it is almost impossible.

    Almost, but not quite, as we wrote about previously:

    The Mental Health First-Aid You’ll Hopefully Never Need ← this is about as close to true mental health bootstrapping as actually works

    Today though, we’re going to assume it’s just an off-day or such. So, what to do about it?

    Try turning it off and on again

    Sometimes, a reboot is all that’s needed, and if napping is an option, it’s worth considering. However, if you don’t do it right, you can end up groggy and worse off than before, so do check out:

    How To Be An Expert Nap-Artist (No More “Sleep Hangovers”!)

    If your exhaustion is nevertheless accompanied by stresses that are keeping you from resting, then there’s another “turn it off and on again” process for that:

    The Off-Button For Your Brain

    Fuel in the tank

    Our brain is an energy-intensive organ, and cannot run on empty for long. Thus, lacking energy can sometimes simply be a matter of needing to supply some energy. Simple, no? Except, a lot of energy-giving foods can cause a paradoxical slump in energy, so here’s how to avoid that:

    Eating For Energy (In Ways That Actually Work)

    There are occasions when exhausted, when preparing food seems like too much work. If you’re not in a position to have someone else do it for you, how can you get “most for least” in terms of nutrition for effort?

    Many of the above-linked items can help (a bowl of nuts and/or dried fruit is probably not going to break the energy-bank, for instance), but beyond that, there are other considerations too:

    How To Eat To Beat Chronic Fatigue (While Chronically Fatigued) ← as the title tells, this is about chronic fatigue, but the advice therein definitely goes for acute fatigue also.

    The lights aren’t on

    Sometimes it may be that your body is actually fine, but your brain is working in a clunky fashion at best. Assuming there is no more drastic underlying cause for this, a lack of motivation is often as simple as a lack of appropriate dopamine response. When that’s the case…

    Lacking Motivation? Science Has The Answer

    If, instead, the issue is more serotonin-based than dopamine based, then green places with blue skies are ideal. Depending on geography and season, those things may be in short supply, but the brain is easily tricked with artificial plants and artificial sunlight. Is it as good as a walk in the park on a pleasant summer morning? Probably not, but it’s many times better than nothing, so get those juices flowing:

    Neurotransmitter Cheatsheet ← four for the price of one, here!

    Schedule time for rest, or your body/brain will schedule it for you

    There’s a saying in the field of engineering that “if you don’t schedule time for maintenance, your equipment will schedule it for you”, and the same is true of our body/brain. If you’re struggling to get good quantity, here’s how to at least get good quality:

    How To Rest More Efficiently (Yes, Really)

    And, importantly,

    7 Kinds Of Rest When Sleep Is Not Enough

    Take care!

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  • The Foot Book – by Dr. Todd Brennan & Dr. Leslie Johnston

    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 book really is what the subtitle claims it to be: “everything you need to know to take care of your feet”.

    Arthritis, bunions, corns, diabetes, eczema, fungus, gout, heel pain, ingrown toenails, joint issues, and that’s just one item for each of the first 10 letters of the alphabet.

    There’s a lot in here; the point is that it covers everything from the “serious” to the “cosmetic”, so whether you want to be a foot model for an expensive perfume company or just want to walk without pain, the answer is probably in here.

    The goal of this book is to be comprehensive like that, and also with an open agenda to educate the world as to what it actually is that podiatrists do (hint: their years of medical school and further training in residency are not just so that they can trim toenails nicely).

    The style is very light and readable, as one might expect from a pair of doctors with many years of experience of explaining exactly these things to patients every day.

    Bottom line: if you have feet and would like them to be/remain in good condition, this book is an invaluable resource!

    Click here to check out The Foot Book, and take good care of yours!

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  • Vaccines and cancer: The myth that won’t die

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    Two recent studies reported rising cancer rates among younger adults in the U.S. and worldwide. This prompted some online anti-vaccine accounts to link the studies’ findings to COVID-19 vaccines. 

    But, as with other myths, the data tells a very different story. 

    What you need to know 

    • Baseless claims that COVID-19 vaccines cause cancer have persisted online for several years and gained traction in late 2023.
    • Two recent reports finding rising cancer rates among younger adults are based on pre-pandemic cancer incidence data. Cancer rates in the U.S. have been on the rise since the 1990s.
    • There is no evidence of a link between COVID-19 vaccination and increased cancer risk.

    False claims about COVID-19 vaccines began circulating months before the vaccines were available. Chief among these claims was misinformed speculation that vaccine mRNA could alter or integrate into vaccine recipients’ DNA. 

    It does not. But that didn’t prevent some on social media from spinning that claim into a persistent myth alleging that mRNA vaccines can cause or accelerate cancer growth. Anti-vaccine groups even coined the term “turbo cancer” to describe a fake phenomenon of abnormally aggressive cancers allegedly linked to COVID-19 vaccines. 

    They used the American Cancer Society’s 2024 cancer projection—based on incidence data through 2020—and a study of global cancer trends between 1999 and 2019 to bolster the false claims. This exposed the dishonesty at the heart of the anti-vaccine messaging, as data that predated the pandemic by decades was carelessly linked to COVID-19 vaccines in viral social media posts.

    Some on social media cherry-pick data and use unfounded evidence because the claims that COVID-19 vaccines cause cancer are not true. According to the National Cancer Institute and American Cancer Society, there is no evidence of any link between COVID-19 vaccines and an increase in cancer diagnosis, progression, or remission. 

    Why does the vaccine cancer myth endure?

    At the root of false cancer claims about COVID-19 vaccines is a long history of anti-vaccine figures falsely linking vaccines to cancer. Polio and HPV vaccines have both been the target of disproven cancer myths. 

    Not only do HPV vaccines not cause cancer, they are one of only two vaccines that prevent cancer.

    In the case of polio vaccines, some early batches were contaminated with simian virus 40 (SV40), a virus that is known to cause cancer in some mammals but not humans. The contaminated batches were discovered, and no other vaccine has had SV40 contamination in over 60 years

    Follow-up studies found no increase in cancer rates in people who received the SV40-contaminated polio vaccine. Yet, vaccine opponents have for decades claimed that polio vaccines cause cancer.

    Recycling of the SV40 myth

    The SV40 myth resurfaced in 2023 when vaccine opponents claimed that COVID-19 vaccines contain the virus. In reality, a small, nonfunctional piece of the SV40 virus is used in the production of some COVID-19 vaccines. This DNA fragment, called the promoter, is commonly used in biomedical research and vaccine development and doesn’t remain in the finished product. 

    Crucially, the SV40 promoter used to produce COVID-19 vaccines doesn’t contain the part of the virus that enters the cell nucleus and is associated with cancer-causing properties in some animals. The promoter also lacks the ability to survive on its own inside the cell or interact with DNA. In other words, it poses no risk to humans.

    Over 5.6 billion people worldwide have received COVID-19 vaccines since December 2020. At that scale, even the tiniest increase in cancer rates in vaccinated populations would equal hundreds of thousands of excess cancer diagnoses and deaths. The evidence for alleged vaccine-linked cancer would be observed in real incidence, treatment, and mortality data, not social media anecdotes or unverifiable reports. 

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Behind Book Recommendations

    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!

    Each Thursday, we respond to subscriber questions and requests! If it’s something small, we’ll answer it directly; if it’s something bigger, we’ll do a main feature in a follow-up day instead!

    So, no question/request to big or small; they’ll just get sorted accordingly

    Remember, you can always hit reply to any of our emails, or use the handy feedback widget at the bottom. We always look forward to hearing from you!

    Q: What’s the process behind the books you recommend? You seem to have a limitless stream of recommendations

    We do our best!

    The books we recommend are books that…

    • are on Amazon—it makes things tidy, consistent, and accessible. And if you end up buying one of the books, we get a small affiliate commission*.
    • we have read—we would say “obviously”, but you might be surprised how many people write about books without having read them.
    • pertain in at least large part to health and/or productivity.
    • are written by humans—bookish people (and especially Kindle Unlimited users) may have noticed lately that there are a lot of low quality AI-written books flooding the market, sometimes with paid 5-star reviews to bolster them. It’s frustrating, but we can tell the difference and screen those out.
    • are of a certain level of quality. They don’t have to be “top 5 desert-island books”, because well, there’s one every day and the days keep coming. But they do have to genuinely deliver the value that we describe, and merit a sincere recommendation.
    • are varied—we try to not give a run of “samey” books one after another. We will sometimes review a book that covers a topic another previously-reviewed book did, but it must have something about it that makes it different. It may be a different angle or a different writing style, but it needs something to set it apart.

    *this is from Amazon and isn’t product-specific, so this is not affecting our choice of what books to review at all—just that they will be books that are available on Amazon.

    Don’t Forget…

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