Seeds: The Good, The Bad, And The Not-Really-Seeds!

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It’s Q&A Day at 10almonds!

Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small

❝Doctors are great at saving lives like mine. I’m a two time survivor of colon cancer and have recently been diagnosed with Chron’s disease at 62. No one is the health system can or is prepared to tell me an appropriate diet to follow or what to avoid. Can you?❞

Congratulations on the survivorship!

As to Crohn’s, that’s indeed quite a pain, isn’t it? In some ways, a good diet for Crohn’s is the same as a good diet for most other people, with one major exception: fiber

…and unfortunately, that changes everything, in terms of a whole-foods majority plant-based diet.

What stays the same:

  • You still ideally want to eat a lot of plants
  • You definitely want to avoid meat and dairy in general
  • Eating fish is still usually* fine, same with eggs
  • Get plenty of water

What needs to change:

  • Consider swapping grains for potatoes or pasta (at least: avoid grains)
  • Peel vegetables that are peelable; discard the peel or use it to make stock
  • Consider steaming fruit and veg for easier digestion
  • Skip spicy foods (moderate spices, like ginger, turmeric, and black pepper, are usually fine in moderation)

Much of this latter list is opposite to the advice for people without Crohn’s Disease.

*A good practice, by the way, is to keep a food journal. There are apps that you can get for free, or you can do it the old-fashioned way on paper if prefer.

But the important part is: make a note not just of what you ate, but also of how you felt afterwards. That way, you can start to get a picture of patterns, and what’s working (or not) for you, and build up a more personalized set of guidelines than anyone else could give to you.

We hope the above pointers at least help you get going on the right foot, though!

❝Why do baked goods and deep fried foods all of a sudden become intolerable? I used to b able to ingest bakery foods and fried foods. Lately I developed an extreme allergy to Kiwi… what else should I “fear”❞

About the baked goods and the deep-fried foods, it’s hard to say without more information! It could be something in the ingredients or the method, and the intolerance could be any number of symptoms that we don’t know. Certainly, pastries and deep-fried foods are not generally substantial parts of a healthy diet, of course!

Kiwi, on the other hand, we can answer… Or rather, we can direct you to today’s “What’s happening in the health world” section below, as there is news on that front!

We turn the tables and ask you a question!

We’ll then talk about this tomorrow:

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Recommended

  • Brown Rice Protein: Strengths & Weaknesses
  • Unprocess Your Life – by Rob Hobson
    Nutritionist Rob Hobson reveals how to swap ultra-processed foods for healthier, unprocessed alternatives in his insightful, recipe-packed guide.

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  • ‘Tis To Season To Be SAD-Savvy

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    Seasonal Affective Disorder & SAD Lamps

    For those of us in the Northern Hemisphere, it’s that time of the year; especially after the clocks recently went back and the nights themselves are getting longer. So, what to do in the season of 3pm darkness?

    First: the problem

    The problem is twofold:

    1. Our circadian rhythm gets confused
    2. We don’t make enough serotonin

    The latter is because serotonin production is largely regulated by sunlight.

    People tend to focus on item 2, but item 1 is important too—both as problem, and as means of remedy.

    Circadian rhythm is about more than just light

    We did a main feature on this a little while back, talking about:

    • What light/dark does for us, and how it’s important, but not completely necessary
    • How our body knows what time it is even in perpetual darkness
    • The many peaks and troughs of many physiological functions over the course of a day/night
    • What that means for us in terms of such things as diet and exercise
    • Practical take-aways from the above

    Read: The Circadian Rhythm: Far More Than Most People Know

    With that in mind, the same methodology can be applied as part of treating Seasonal Affective Disorder.

    Serotonin is also about more than just light

    Our brain is a) an unbelievably powerful organ, and the greatest of any animal on the planet b) a wobbly wet mass that gets easily confused.

    In the case of serotonin, we can have problems:

    • knowing when to synthesize it or not
    • synthesizing it
    • using it
    • knowing when to scrub it or not
    • scrubbing it
    • etc

    Selective Serotonin Re-uptake Inhibitors (SSRIs) are a class of antidepressants that, as the name suggests, inhibit the re-uptake (scrubbing) of serotonin. So, they won’t add more serotonin to your brain, but they’ll cause your brain to get more mileage out of the serotonin that’s there, using it for longer.

    So, whether or not they help will depend on you and your brain:

    Read: Antidepressants: Personalization Is Key!

    How useful are artificial sunlight lamps?

    Artificial sunlight lamps (also called SAD lamps), or blue light lamps, are used in an effort to “replace” daylight.

    Does it work? According to the science, generally yes, though everyone would like more and better studies:

    Interestingly, it does still work in cases of visual impairment and blindness:

    How much artificial sunlight is needed?

    According to Wirz-Justice and Terman (2022), the best parameters are:

    • 10,000 lux
    • full spectrum (white light)
    • 30–60 minutes exposure
    • in the morning

    Source: Light Therapy: Why, What, for Whom, How, and When (And a Postscript about Darkness)

    That one’s a fascinating read, by the way, if you have time.

    Can you recommend one?

    For your convenience, here’s an example product on Amazon that meets the above specifications, and is also very similar to the one this writer has

    Enjoy!

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  • Ageless Aging – by Maddy Dychtwald

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    Maddy Dychtwald, herself 73, has spent her career working in the field of aging. She’s not a gerontologist or even a doctor, but she’s nevertheless been up-to-the-ears in the industry for decades, mostly as an organizer, strategist, facilitator, and so forth. As such, she’s had her finger on the pulse of the healthy longevity movement for a long time.

    This book was written to address a problem, and the problem is: lifespan is increasing (especially for women), but healthspan has not been keeping up the pace.

    In other words: people (especially women) are living longer, but often with more health problems along the way than before.

    And mostly, it’s for lack of information (or sometimes: too much competing incorrect information).

    Fortunately, information is something that a woman in Dychtwald’s position has an abundance of, because she has researchers and academics in many fields on speed-dial and happy to answer her questions (we get a lot of input from such experts throughout the book—which is why this book is so science-based, despite the author not being a scientist).

    The book answers a lot of important questions beyond the obvious “what diet/exercise/sleep/supplements/etc are best for healthy aging” (spoiler: it’s quite consistent with the things we recommend here, because guess what, science is science), questions like how best to prepare for this that or the other, how to get a head start on preventative healthcare for some things, how to avoid being a burden to our families (one can argue that families are supposed to look after each other, but still, it’s a legitimate worry for many, and understandably so), and even how to balance the sometimes conflicting worlds of health and finances.

    Unlike many authors, she also talks about the different kinds of aging, and tackles each of them separately and together. We love to see it!

    Bottom line: this book is a very good one-stop-shop for all things healthy aging. It’s aimed squarely at women, but most advice goes for men the same too, aside from the section on hormones and such.

    Click here to check out Ageless Aging, and plan your future!

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  • Mango vs Guava – Which is Healthier?

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    Our Verdict

    When comparing mango to guava, we picked the guava.

    Why?

    Looking at macros first, these two fruits are about equal on carbs (nominally mango has more, but it’s by a truly tiny margin), while guava has more than 3x the protein and more than 3x the fiber. A clear win for guava.

    In terms of vitamins, mango has more of vitamins A, E, and K, while guava has more of vitamins B1, B2, B3, B5, B7, B9, and C. Another win for guava.

    In the category of minerals, mango is not higher in any minerals, while guava is higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

    In short, enjoy both; both are healthy. But if you’re choosing one, there’s a clear winner here, and it’s guava.

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Take care!

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Related Posts

  • Brown Rice Protein: Strengths & Weaknesses
  • Cancer is increasingly survivable – but it shouldn’t depend on your ability to ‘wrangle’ the health system

    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.

    One in three of us will develop cancer at some point in our lives. But survival rates have improved to the point that two-thirds of those diagnosed live more than five years.

    This extraordinary shift over the past few decades introduces new challenges. A large and growing proportion of people diagnosed with cancer are living with it, rather than dying of it.

    In our recently published research we examined the cancer experiences of 81 New Zealanders (23 Māori and 58 non-Māori).

    We found survivorship not only entailed managing the disease, but also “wrangling” a complex health system.

    Surviving disease or surviving the system

    Our research focused on those who had lived longer than expected (four to 32 years since first diagnosis) with a life-limiting or terminal diagnosis of cancer.

    Common to many survivors’ stories was the effort it took to wrangle the system or find others to advocate on their behalf, even to get a formal diagnosis and treatment.

    By wrangling we refer to the practices required to traverse complex and sometimes unwelcoming systems. This is an often unnoticed but very real struggle that comes on top of managing the disease itself.

    The common focus of the healthcare system is on symptoms, side effects of treatment and other biological aspects of cancer. But formal and informal care often falls by the wayside, despite being key to people’s everyday experiences.

    A woman at a doctor's appointment
    Survival is often linked to someone’s social connections and capacity to access funds. Getty Images

    The inequities of cancer survivorship are well known. Analyses show postcodes and socioeconomic status play a strong role in the prevalence of cancer and survival.

    Less well known, but illustrated in our research, is that survival is also linked to people’s capacity to manage the entire healthcare system. That includes accessing a diagnosis or treatment, or identifying and accessing alternative treatments.

    Survivorship is strongly related to material resources, social connections, and understandings of how the health system works and what is available. For instance, one participant who was contemplating travelling overseas to get surgery not available in New Zealand said:

    We don’t trust the public system. So thankfully we had private health insurance […] But if we went overseas, health insurance only paid out to $30,000 and I think the surgery was going to be a couple of hundred thousand. I remember Dad saying and crying and just being like, I’ll sell my business […] we’ll all put in money. It was really amazing.

    Assets of survivorship

    In New Zealand, the government agency Pharmac determines which medications are subsidised. Yet many participants were advised by oncologists or others to “find ways” of taking costly, unsubsidised medicines.

    This often meant finding tens of thousands of dollars with no guarantees. Some had the means, but for others it meant drawing on family savings, retirement funds or extending mortgages. This disproportionately favours those with access to assets and influences who survives.

    But access to economic capital is only one advantage. People also have cultural resources – often described as cultural capital.

    In one case, a participant realised a drug company was likely to apply to have a medicine approved. They asked their private oncologist to lobby on their behalf to obtain the drug through a compassionate access scheme, without having to pay for it.

    Others gained community support through fundraising from clubs they belonged to. But some worried about where they would find the money, or did not want to burden their community.

    I had my doctor friend and some others that wanted to do some public fundraising. But at the time I said, “Look, most of the people that will be contributing are people from my community who are poor already, so I’m not going to do that option”.

    Accessing alternative therapies, almost exclusively self-funded, was another layer of inequity. Some felt forced to negotiate the black market to access substances such as marijuana to treat their cancer or alleviate the side effects of orthodox cancer treatment.

    Cultural capital is not a replacement for access to assets, however. Māori survivorship was greatly assisted by accessing cultural resources, but often limited by lack of material assets.

    Persistence pays

    The last thing we need when faced with the possibility of cancer is to have to push for formal diagnosis and care. Yet this was a common experience.

    One participant was told nothing could be found to explain their abdominal pain – only to find later they had pancreatic cancer. Another was told their concerns about breathing problems were a result of anxiety related to a prior mental health history, only to learn later their earlier breast cancer had spread to their lungs.

    Persistence is another layer of wrangling and it often causes distress.

    Once a diagnosis was given, for many people the public health system kicked in and delivered appropriate treatment. However, experiences were patchy and variable across New Zealand.

    Issues included proximity to hospitals, varying degrees of specialisation available, and the requirement of extensive periods away from home and whānau. This reflects an ongoing unevenness and lack of fairness in the current system.

    When facing a terminal or life-limiting diagnosis, the capacity to wrangle the system makes a difference. We shouldn’t have to wrangle, but facing this reality is an important first step.

    We must ensure it doesn’t become a continuing form of inequity, whereby people with access to material resources and social and cultural connections can survive longer.

    Kevin Dew, Professor of Sociology, Te Herenga Waka — Victoria University of Wellington; Alex Broom, Professor of Sociology & Director, Sydney Centre for Healthy Societies, University of Sydney; Chris Cunningham, Professor of Maori & Public Health, Massey University; Elizabeth Dennett, Associate Professor in Surgery, University of Otago; Kerry Chamberlain, Professor of Social and Health Psychology, Massey University, and Richard Egan, Associate Professor in Health Promotion, University of Otago

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

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  • Move over, COVID and Flu! We Have “Hybrid Viruses” To Contend With Now

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    Move over, COVID and Flu! We have “hybrid viruses” to contend with now

    COVID and influenza viruses can be serious, of course, so let’s be clear up front that we’re not being dismissive of those. But, most people are hearing a lot about them, whereas respiratory syncytial virus (RSV) has flown under a lot of radars.

    Simply put, until recently it hasn’t been considered much of a threat except to the young, the old, or people with other respiratory illnesses. Only these days, the prevalence of “other respiratory illnesses” is a lot higher than it used to be!

    It’s not just a comorbidity

    It’s easy to think “well of course if you have more than one illness at once, especially similar ones, that’s going to suck” but it’s a bit more than that; it produces newer, more interesting, hybrid viruses. Here’s a research paper from last year’s “flu season”:

    Coinfection by influenza A virus and respiratory syncytial virus produces hybrid virus particles

    Best to be aware of this if you’re in the “older” age-range

    It’s not just that the older we are, the more likely we are to get it. Critically, the older we are, the more likely we are to be hospitalized by it.

    And..the older we are, the less likely we are to come back from hospital if hospitalized by it.

    Some years back, the intensive care and mortality rates for people over the age of 65 were 8% and 7%, respectively:

    Respiratory syncytial virus infection in elderly and high-risk adults

    …but a new study this year has found the rates like to be 2.2x that, i.e. 15% intensive care rate and 18% mortality, respectively:

    Adjusting for Case Under-Ascertainment in Estimating RSV Hospitalisation Burden of Older Adults in High-Income Countries: a Systematic Review and Modelling Study

    Want to know more?

    Here are some hot-off-the-press news articles on the topic:

    And as for what to do…

    Same general advice as for COVID and Flu, just, ever-more important:

    • Try to keep to well-ventilated places as much as possible
    • Get any worrying symptoms checked out quickly
    • Mask up when appropriate
    • Get your shots as appropriate

    See also:

    Harvard Health Review | Fall shots: Who’s most vulnerable to RSV, COVID, and the flu, and which shots are the right choice for you to help protect against serious illness and hospitalization?

    Stay safe!

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  • The Secret to Mental Health – by George Pransky

    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 (and its author) have a sizeable popular following, so it definitely can be said that it has been well-received by many people. The premise in this book is that there is fundamentally nothing wrong with anybody’s brain, and rather everything can be broken down into:

    • Mind (the energy and intelligence that animates all life)
    • Consciousness (the capacity to be aware of one’s life and experiences)
    • Thought (the ability to think, allowing individuals to create their personal experience of reality)

    The author explains, over the course of 145 pages, that where anyone with any perceived mental health issue is going wrong is by either lacking self-awareness (Consciousness) or erring by creating an undesirable personal experience of reality (Thought).

    In terms of the science of this, frequent references are made to “there is evidence that shows”, “new discoveries about mental health suggest…”, etc, but this claimed evidence is never actually presented, just alluded to. Where many books would have a bibliography, this one has simply a collection of what the author has titled “interesting case studies, conversations, papers, and discussions” (there are no actual case studies or papers; it is just a collection of anecdotes).

    The style is… Honestly, in this reviewer’s opinion, barely readable. But, apparently lots of people love it, so your mileage may vary.

    We don’t usually delve too far into claimed credentials, but because of the interesting writing style and the bold claims without evidence, we were curious as to where this PhD came from, and apparently it came from a now-shut-down diploma mill that was described by the court as “a complete scam”.

    Bottom line: we can’t recommend this one, but we read it so that you don’t have to, and we hope that publishing this review will help reassure you that when we do recommend a book, we mean it!

    Click here to check out The Secret To Mental Health, and see lots of glowing reviews from people who praise the author’s charisma!

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