ADHD For Smart Ass Women – by Tracy Otsuka

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We’ve reviewed books about ADHD in adults before, what makes this one different? It’s the wholly female focus. Which is not to say some things won’t apply to men too, they will.

But while most books assume a male default unless it’s “bikini zone” health issues, this one is written by a woman for women focusing on the (biological and social) differences in ADHD for us.

A strength of the book is that it neither seeks to:

  • over-medicalize things in a way that any deviation from the norm is inherently bad and must be fixed, nor
  • pretend that everything’s a bonus, that we are superpowered and beautiful and perfect and capable and have no faults that might ever need addressing actually

…instead, it gives a good explanation of the ins and outs of ADHD in women, the strengths and weaknesses that this brings, and good solid advice on how to play to the strengths and reduce (or at least work around) the weaknesses.

Bottom line: this book has been described as “ADHD 2.0 (a very popular book that we’ve reviewed previously), but for women”, and it deserves that.

Click here to check out ADHD for Smart Ass Women, and fall in love with your neurodivergent brain!

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Recommended

  • The Imperfect Nutritionist – by Jennifer Medhurst
  • Pistachios vs Cashews – Which is Healthier?
    Pistachios reign over cashews with more fiber, protein, healthy fats, and a superior vitamin lineup—but it’s a close call on macros and minerals.

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  • The Health Fix – by Dr. Ayan Panja

    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 book is divided into three main sections:

    • The foundations
    • The aspirations
    • The fixes

    The foundations are an overview of the things you’re going to need to know, about biology, behaviors, and being human.

    The aspirations are research-generated common hopes, desires, dreams and goals of patients who have come to Dr. Panja for help.

    The fixes are exactly what you’d hope them to be. They’re strategies, tools, hacks, tips, tricks, to get you from where you are now to where you want to be, health-wise.

    The book is well-structured, with deep-dives, summaries, and practical advice of how to make sure everything you’re doing works together as part of the big picture that you’re building for your health.

    All in all, a fantastic catch-all book, whatever your health goals.

    Get your copy of “The Health Fix” on Amazon today!

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  • Kidney Beans or Black Beans – Which is Healthier?

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    Our Verdict

    When comparing kidney beans to black beans, we picked the black beans.

    Why?

    First, do note that black beans are also known as turtle beans, or if one wants to hedge one’s bets, black turtle beans. It’s all the same bean. As a small linguistic note, kidney beans are known as “red beans” in many languages, so we could have called this “red beans vs black beans”, but that wouldn’t have landed so well with our largely anglophone readership. So, kidney beans vs black beans it is!

    They’re certainly both great, and this is a close one today…

    In terms of macros, they’re equal on protein and black beans have more carbs and/but also more fiber. So far, so equal—or rather, if one pulls ahead of the other here, it’s a matter of subjective priorities.

    In the category of vitamins, they’re equal on vitamins B2, B3, and choline, while kidney beans have more of vitamins B6, B9, C, and K, and black beans have more of vitamins A, B1, B5, and E. In other words, the two beans are still tied with a 4:4 split, unless we want to take into account that that vitamin E difference is that black beans have 29x more vitamin E, in which case, black beans move ahead.

    When it comes to minerals, finally the winner becomes apparent; while kidney beans have a little more manganese and zinc, on the other hand black beans have more calcium, copper, iron, magnesium, phosphorus, potassium, and selenium. However, it should be noted that honestly, the margins aren’t huge here and kidney beans are almost as good for all of these minerals.

    In short, black beans win the day, but kidney beans are very close behind, so enjoy whichever you prefer, or better yet, both! They go great together in tacos, burritos, or similar, by the way.

    Want to learn more?

    You might like to read:

    Take care!

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  • Overdone It? How To Speed Up Recovery After Exercise

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    How To Speed Up Recovery After A Workout (According To Actual Science)

    Has your enthusiasm ever been greater than your ability, when it comes to exercise?

    Perhaps you leapt excitedly into a new kind of exercise, or maybe you made a reprise of something you used to do, and found out the hard way you’re not in the same condition you used to be?

    If you’ve ever done an exercise session and then spent the next three days recovering, this one’s for you. And if you’ve never done that? Well, prevention is better than cure!

    Post-exercise stretching probably won’t do much to help

    If you like to stretch after a workout, great, don’t let us stop you. Stretching is, generally speaking, good.

    But: don’t rely on it to hasten recovery. Here’s what scientists Afonso et al. had to say recently, after doing a big review of a lot of available data:

    ❝There wasn’t sufficient statistical evidence to reject the null hypothesis that stretching and passive recovery have equivalent influence on recovery.

    Data is scarce, heterogeneous, and confidence in cumulative evidence is very low. Future research should address the limitations highlighted in our review, to allow for more informed recommendations.

    For now, evidence-based recommendations on whether post-exercise stretching should be applied for the purposes of recovery should be avoided, as the (insufficient) data that is available does not support related claims.❞

    Source: The Effectiveness of Post-exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

    …and breath! What a title.

    Hot and Cold

    Contrast bath therapy (alternating hot and cold, which notwithstanding the name, can also be done in a shower) can help reduce muscle soreness after workout, because of how the change in temperature stimulates vasodilation and vasoconstriction, reducing inflammation while speeding up healing:

    Contrast Water Therapy and Exercise Induced Muscle Damage: A Systematic Review and Meta-Analysis

    If doing this in the shower isn’t practical for you, and you (like most people) have only one bathtub, then cold is the way to go for the most evidence-based benefits:

    Whole-Body Cryotherapy in Athletes: From Therapy to Stimulation. An Updated Review of the Literature

    Eat protein whenever, carbs after

    Eating protein before a workout can boost muscle protein synthesis. Be aware that even if you’re not bodybuilding, your body will still need to do cell replacement and repair, including in any muscle tissue that got damaged* during the workout

    If you don’t like eating before a workout, eating protein after is fine too:

    Pre- versus post-exercise protein intake has similar effects on muscular adaptations

    *Note: muscle tissue is supposed to get damaged (slightly!) during many kinds of workout.

    From lactic acid (that “burn” you feel when exercising) to microtears, the body’s post-workout job is to make the muscle stronger than before, and to do that, it needs you to have found the weak spots for it.

    That’s what exercise-to-exhaustion does.

    Eating carbs after a workout helps replace lost muscle glycogen.

    For a lot more details on optimal nutrition timing in the context of exercise (carbs, proteins, micronutrients, different kinds of exercise, etc), check out this very clear guide:

    International society of sports nutrition position stand: nutrient timing

    Alcohol is not the post-workout carb you want

    Shocking, right? But of course, it’s very common for casual sportspeople to hit the bar for a social drink after their activity of choice.

    However, consuming alcohol after exercise doesn’t merely fail to help, it actively inhibits glycogen replacement and protein synthesis:

    Alcohol Ingestion Impairs Maximal Post-Exercise Rates of Myofibrillar Protein Synthesis following a Single Bout of Concurrent Training

    Also, if you’re tempted to take alcohol “to relax”, please be aware that alcohol only feels relaxing because of what it does to the brain; to the rest of the body, it is anything but, and also raises blood pressure and cortisol levels.

    As to what to drink instead…

    Hydrate, and consider creatine and tart cherry supplementation

    Hydration is a no-brainer, but when you’re dehydrated, it’s easy to forget!

    Creatine is a very well-studied supplement, that helps recovery from intense exercise:

    International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine

    Tart cherry juice has been found to reduce muscle damage, soreness, and inflammation after exercise:

    Powdered tart cherry supplementation demonstrates benefit on markers of catabolism and muscle soreness following an acute bout of intense lower body resistance exercise

    Wondering where you can get tart cherry powder? We don’t sell it (or anything else), but here’s an example product on Amazon.

    And of course, actually rest

    That includes good sleep, please. Otherwise…

    Effects of Sleep Deprivation on Acute Skeletal Muscle Recovery after Exercise

    Rest well!

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Related Posts

  • The Imperfect Nutritionist – by Jennifer Medhurst
  • As the U.S. Struggles With a Stillbirth Crisis, Australia Offers a Model for How to Do Better

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    ProPublica is a Pulitzer Prize-winning investigative newsroom. Sign up for The Big Story newsletter to receive stories like this one in your inbox.

    Series: Stillbirths:When Babies Die Before Taking Their First Breath

    The U.S. has not prioritized stillbirth prevention, and American parents are losing babies even as other countries make larger strides to reduce deaths late in pregnancy.

    The stillbirth of her daughter in 1999 cleaved Kristina Keneally’s life into a before and an after. It later became a catalyst for transforming how an entire country approaches stillbirths.

    In a world where preventing stillbirths is typically far down the list of health care priorities, Australia — where Keneally was elected as a senator — has emerged as a global leader in the effort to lower the number of babies that die before taking their first breaths. Stillbirth prevention is embedded in the nation’s health care system, supported by its doctors, midwives and nurses, and touted by its politicians.

    In 2017, funding from the Australian government established a groundbreaking center for research into stillbirths. The next year, its Senate established a committee on stillbirth research and education. By 2020, the country had adopted a national stillbirth plan, which combines the efforts of health care providers and researchers, bereaved families and advocacy groups, and lawmakers and government officials, all in the name of reducing stillbirths and supporting families. As part of that plan, researchers and advocates teamed up to launch a public awareness campaign. All told, the government has invested more than $40 million.

    Meanwhile, the United States, which has a far larger population, has no national stillbirth plan, no public awareness campaign and no government-funded stillbirth research center. Indeed, the U.S. has long lagged behind Australia and other wealthy countries in a crucial measure: how fast the stillbirth rate drops each year.

    According to the latest UNICEF report, the U.S. was worse than 151 countries in reducing its stillbirth rate between 2000 and 2021, cutting it by just 0.9%. That figure lands the U.S. in the company of South Sudan in Africa and doing slightly better than Turkmenistan in central Asia. During that period, Australia’s reduction rate was more than double that.

    Definitions of stillbirth vary by country, and though both Australia and the U.S. mark stillbirths as the death of a fetus at 20 weeks or more of pregnancy, to fairly compare countries globally, international standards call for the use of the World Health Organization definition that defines stillbirth as a loss after 28 weeks. That puts the U.S. stillbirth rate in 2021 at 2.7 per 1,000 total births, compared with 2.4 in Australia the same year.

    Every year in the United States, more than 20,000 pregnancies end in a stillbirth. Each day, roughly 60 babies are stillborn. Australia experiences six stillbirths a day.

    Over the past two years, ProPublica has revealed systemic failures at the federal and local levels, including not prioritizing research, awareness and data collection, conducting too few autopsies after stillbirths and doing little to combat stark racial disparities. And while efforts are starting to surface in the U.S. — including two stillbirth-prevention bills that are pending in Congress — they lack the scope and urgency seen in Australia.

    “If you ask which parts of the work in Australia can be done in or should be done in the U.S., the answer is all of it,” said Susannah Hopkins Leisher, a stillbirth parent, epidemiologist and assistant professor in the stillbirth research program at the University of Utah Health. “There’s no physical reason why we cannot do exactly what Australia has done.”

    Australia’s goal, which has been complicated by the pandemic, is to, by 2025, reduce the country’s rate of stillbirths after 28 weeks by 20% from its 2020 rate. The national plan laid out the target, and it is up to each jurisdiction to determine how to implement it based on their local needs.

    The most significant development came in 2019, when the Stillbirth Centre of Research Excellence — the headquarters for Australia’s stillbirth-prevention efforts — launched the core of its strategy, a checklist of five evidence-based priorities known as the Safer Baby Bundle. They include supporting pregnant patients to stop smoking; regular monitoring for signs that the fetus is not growing as expected, which is known as fetal growth restriction; explaining the importance of acting quickly if fetal movement changes or decreases; advising pregnant patients to go to sleep on their side after 28 weeks; and encouraging patients to talk to their doctors about when to deliver because in some cases that may be before their due date.

    Officials estimate that at least half of all births in the country are covered by maternity services that have adopted the bundle, which focuses on preventing stillbirths after 28 weeks.

    “These are babies whose lives you would expect to save because they would survive if they were born alive,” said Dr. David Ellwood, a professor of obstetrics and gynecology at Griffith University, director of maternal-fetal medicine at Gold Coast University Hospital and a co-director of the Stillbirth Centre of Research Excellence.

    Australia wasn’t always a leader in stillbirth prevention.

    In 2000, when the stillbirth rate in the U.S. was 3.3 per 1,000 total births, Australia’s was 3.7. A group of doctors, midwives and parents recognized the need to do more and began working on improving their data classification and collection to better understand the problem areas. By 2014, Australia published its first in-depth national report on stillbirth. Two years later, the medical journal The Lancet published the second report in a landmark series on stillbirths, and Australian researchers applied for the first grant from the government to create the stillbirth research center.

    But full federal buy-in remained elusive.

    As parent advocates, researchers, doctors and midwives worked to gain national support, they didn’t yet know they would find a champion in Keneally.

    Keneally’s improbable journey began when she was born in Nevada to an American father and Australian mother. She grew up in Ohio, graduating from the University of Dayton before meeting the man who would become her husband and moving to Australia.

    When she learned that her daughter, who she named Caroline, would be stillborn, she remembers thinking, “I’m smart. I’m educated. How did I let this happen? And why did nobody tell me this was a possible outcome?”

    A few years later, in 2003, Keneally decided to enter politics. She was elected to the lower house of state parliament in New South Wales, of which Sydney is the capital. In Australia, newly elected members are expected to give a “first speech.” She was able to get through just one sentence about Caroline before starting to tear up.

    As a legislator, Keneally didn’t think of tackling stillbirth as part of her job. There wasn’t any public discourse about preventing stillbirths or supporting families who’d had one. When Caroline was born still, all Keneally got was a book titled “When a Baby Dies.”

    In 2009, Keneally became New South Wales’ first woman premier, a role similar to that of an American governor. Another woman who had suffered her own stillbirth and was starting a stillbirth foundation learned of Keneally’s experience. She wrote to Keneally and asked the premier to be the foundation’s patron.

    What’s the point of being the first female premier, Keneally thought, if I can’t support this group?

    Like the U.S., Australia had previously launched an awareness campaign that contributed to a staggering reduction in sudden infant death syndrome, or SIDS. But there was no similar push for stillbirths.

    “If we can figure out ways to reduce SIDS,” Keneally said, “surely it’s not beyond us to figure out ways to reduce stillbirth.”

    She lost her seat after two years and took a break from politics, only to return six years later. In 2018, she was selected to serve as a senator at Australia’s federal level.

    Keneally saw this as her second chance to fight for stillbirth prevention. In the short period between her election and her inaugural speech, she had put everything in place for a Senate inquiry into stillbirth.

    In her address, Keneally declared stillbirth a national public health crisis. This time, she spoke at length about Caroline.

    “When it comes to stillbirth prevention,” she said, “there are things that we know that we’re not telling parents, and there are things we don’t know, but we could, if we changed how we collected data and how we funded research.”

    The day of her speech, March 27, 2018, she and her fellow senators established the Select Committee on Stillbirth Research and Education.

    Things moved quickly over the next nine months. Keneally and other lawmakers traveled the country holding hearings, listening to testimony from grieving parents and writing up their findings in a report released that December.

    “The culture of silence around stillbirth means that parents and families who experience it are less likely to be prepared to deal with the personal, social and financial consequences,” the report said. “This failure to regard stillbirth as a public health issue also has significant consequences for the level of funding available for research and education, and for public awareness of the social and economic costs to the community as a whole.”

    It would be easy to swap the U.S. for Australia in many places throughout the report. Women of Aboriginal and Torres Strait Islander backgrounds experienced double the rate of stillbirth of other Australian women; Black women in America are more than twice as likely as white women to have a stillbirth. Both countries faced a lack of coordinated research and corresponding funding, low autopsy rates following a stillbirth and poor public awareness of the problem.

    The day after the report’s release, the Australian government announced that it would develop a national plan and pledged $7.2 million in funding for prevention. Nearly half was to go to education and awareness programs for women and their health care providers.

    In the following months, government officials rolled out the Safer Baby Bundle and pledged another $26 million to support parents’ mental health after a loss.

    Many in Australia see Keneally’s first speech as senator, in 2018, as the turning point for the country’s fight for stillbirth prevention. Her words forced the federal government to acknowledge the stillbirth crisis and launch the national action plan with bipartisan support.

    Australia’s assistant minister for health and aged care, Ged Kearney, cited Keneally’s speech in an email to ProPublica where she noted that Australia has become a world leader in stillbirth awareness, prevention and supporting families after a loss.

    “Kristina highlighted the power of women telling their story for positive change,” Kearney said, adding, “As a Labor Senator Kristina Keneally bravely shared her deeply personal story of her daughter Caroline who was stillborn in 1999. Like so many mothers, she helped pave the way for creating a more compassionate and inclusive society.”

    Keneally, who is now CEO of Sydney Children’s Hospitals Foundation, said the number of stillbirths a day in Australia spurred the movement for change.

    “Six babies a day,” Keneally said. “Once you hear that fact, you can’t unhear it.”

    Australia’s leading stillbirth experts watched closely as the country moved closer to a unified effort. This was the moment for which they had been waiting.

    “We had all the information needed, but that’s really what made it happen.” said Vicki Flenady, a perinatal epidemiologist, co-director of the Stillbirth Centre of Research Excellence based at the Mater Research Institute at the University of Queensland, and a lead author on The Lancet’s stillbirth series. “I don’t think there’s a person who could dispute that.”

    Flenady and her co-director Ellwood had spent more than two decades focused on stillbirths. After establishing the center in 2017, they were now able to expand their team. As part of their work with the International Stillbirth Alliance, they reached out to other countries with a track record of innovation and evidence-based research: the United Kingdom, the Netherlands, Ireland. They modeled the Safer Baby Bundle after a similar one in the U.K., though they added some elements.

    In 2019, the state of Victoria, home to Melbourne, was the first to implement the Safer Baby Bundle. But 10 months into the program, the effort had to be paused for several months because of the pandemic, which forced other states to cancel their launches altogether.

    “COVID was a major disruption. We stopped and started,” Flenady said.

    Still, between 2019 and 2021, participating hospitals across Victoria were able to reduce their stillbirth rate by 21%. That improvement has yet to be seen at the national level.

    A number of areas are still working on implementing the bundle. Westmead Hospital, one of Australia’s largest hospitals, planned to wrap that phase up last month. Like many hospitals, Westmead prominently displays the bundle’s key messages in the colorful posters and flyers hanging in patient rooms and in the hallways. They include easy-to-understand slogans such as, “Big or small. Your baby’s growth matters,” and, “Sleep on your side when baby’s inside.”

    As patients at Westmead wait for their names to be called, a TV in the waiting room plays a video on stillbirth prevention, highlighting the importance of fetal movement. If a patient is concerned their baby’s movements have slowed down, they are instructed to come in to be seen within two hours. The patient’s chart gets a colorful sticker with a 16-point checklist of stillbirth risk factors.

    Susan Heath, a senior clinical midwife at Westmead, came up with the idea for the stickers. Her office is tucked inside the hospital’s maternity wing, down a maze of hallways. As she makes the familiar walk to her desk, with her faded hospital badge bouncing against her navy blue scrubs, it’s clear she is a woman on a mission. The bundle gives doctors and midwives structure and uniform guidance, she said, and takes stillbirth out of the shadows. She reminds her staff of how making the practices a routine part of their job has the power to change their patients’ lives.

    “You’re trying,” she said, “to help them prevent having the worst day of their life.”

    Christine Andrews, a senior researcher at the Stillbirth Centre who is leading an evaluation of the program’s effectiveness, said the national stillbirth rate beyond 28 weeks has continued to slowly improve.

    “It is going to take a while until we see the stillbirth rate across the whole entire country go down,” Andrews said. “We are anticipating that we’re going to start to see a shift in that rate soon.”

    As officials wait to receive and standardize the data from hospitals and states, they are encouraged by a number of indicators.

    For example, several states are reporting increases in the detection of babies that aren’t growing as they should, a major factor in many late-gestation stillbirths. Many also have seen an increase in the number of pregnant patients who stopped smoking. Health care providers also are more consistently offering post-stillbirth investigations, such as autopsies.

    In addition to the Safer Baby Bundle, the national plan also calls for raising awareness and reducing racial disparities. The improvements it recommends for bereavement care are already gaining global attention.

    To fulfill those directives, Australia has launched a “Still Six Lives” public awareness campaign, has implemented a national stillbirth clinical care standard and has spent two years developing a culturally inclusive version of the Safer Baby Bundle for First Nations, migrant and refugee communities. Those resources, which were recently released, incorporated cultural traditions and used terms like Stronger Bubba Born for the bundle and “sorry business babies,” which is how some Aboriginal and Torres Strait Islander women refer to stillbirth. There are also audio versions for those who can’t or prefer not to read the information.

    In May, nearly 50 people from the state of Queensland met in a large hotel conference room. Midwives, doctors and nurses sat at round tables with government officials, hospital administrators and maternal and infant health advocates. Some even wore their bright blue Safer Baby T-shirts.

    One by one, they discussed their experiences implementing the Safer Baby Bundle. One midwifery group was able to get more than a third of its patients to stop smoking between their first visit and giving birth.

    Officials from a hospital in one of the fastest-growing areas in the state discussed how they carefully monitored for fetal growth restriction.

    And staff from another hospital, which serves many low-income and immigrant patients, described how 97% of pregnant patients who said their baby’s movements had decreased were seen for additional monitoring within two hours of voicing their concern.

    As the midwives, nurses and doctors ticked off the progress they were seeing, they also discussed the fear of unintended consequences: higher rates of premature births or increased admissions to neonatal intensive care units. But neither, they said, has materialized.

    “The bundle isn’t causing any harm and may be improving other outcomes, like reducing early-term birth,” Flenady said. “I think it really shows a lot of positive impact.”

    As far behind as the U.S. is in prioritizing stillbirth prevention, there is still hope.

    Dr. Bob Silver, who co-authored a study that estimated that nearly 1 in 4 stillbirths are potentially preventable, has looked to the international community as a model. Now, he and Leisher — the University of Utah epidemiologist and stillbirth parent — are working to create one of the first stillbirth research and prevention centers in the U.S. in partnership with stillbirth leaders from Australia and other countries. They hope to launch next year.

    “There’s no question that Australia has done a better job than we have,” said Silver, who is also chair of the University of Utah Health obstetrics and gynecology department. “Part of it is just highlighting it and paying attention to it.”

    It’s hard to know what parts of Australia’s strategy are making a difference — the bundle as a whole, just certain elements of it, the increased stillbirth awareness across the country, or some combination of those things. Not every component has been proven to decrease stillbirth.

    The lack of U.S. research on the issue has made some cautious to adopt the bundle, Silver said, but it is clear the U.S. can and should do more.

    There comes a point when an issue is so critical, Silver said, that people have to do the best they can with the information that they have. The U.S. has done that with other problems, such as maternal mortality, he said, though many of the tactics used to combat that problem have not been proven scientifically.

    “But we’ve decided this problem is so bad, we’re going to try the things that we think are most likely to be helpful,” Silver said.

    After more than 30 years of working on stillbirth prevention, Silver said the U.S. may be at a turning point. Parents’ voices are getting louder and starting to reach lawmakers. More doctors are affirming that stillbirths are not inevitable. And pressure is mounting on federal institutions to do more.

    Of the two stillbirth prevention bills in Congress, one already sailed through the Senate. The second bill, the Stillbirth Health Improvement and Education for Autumn Act, includes features that also appeared in Australia’s plan, such as improving data, increasing awareness and providing support for autopsies.

    And after many years, the National Institutes of Health has turned its focus back to stillbirths. In March, it released a report with a series of recommendations to reduce the nation’s stillbirth rate that mirror ProPublica’s reporting about some of the causes of the crisis. Since then, it has launched additional groups to begin to tackle three critical angles: prevention, data and bereavement. Silver co-chairs the prevention group.

    In November, more than 100 doctors, parents and advocates gathered for a symposium in New York City to discuss everything from improving bereavement care in the U.S to tackling racial disparities in stillbirth. In 2022, after taking a page out of the U.K.’s book, the city’s Mount Sinai Hospital opened the first Rainbow Clinic in the U.S., which employs specific protocols to care for people who have had a stillbirth.

    But given the financial resources in the U.S. and the academic capacity at American universities and research institutions, Leisher and others said federal and state governments aren’t doing nearly enough.

    “The U.S. is not pulling its weight in relation either to our burden or to the resources that we have at our disposal,” she said. “We’ve got a lot of babies dying, and we’ve got a really bad imbalance of who those babies are as well. And yet we look at a country with a much smaller number of stillbirths who is leading the world.”

    “We can do more. Much more. We’re just not,” she added. “It’s unacceptable.”

    Don’t Forget…

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  • Beat Osteoporosis with Exercise – by Dr. Karl Knopf

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    There are a lot of books about beating osteoporosis, and yet when it comes to osteoporosis exercises, it took us some work to find a good one. But, this one’s it!

    A lot of books give general principles and a few sample exercises. This one, in contrast, gives:

    • An overview of osteopenia and osteoporosis, first
    • A brief overview of non-exercise osteoporosis considerations
    • Principles for exercising a) to reduce one’s risk of osteoporosis b) if one has osteoporosis
    • Clear explanations of about 150 exercises that fit both categories

    This last item’s important, because a lot of popular advice is exercises that are only good for one or the other (given that a lot of things that strengthen a healthy person’s bones can break the bones of someone with osteoporosis), so having 150 exercises that are safe and effective in both cases, is a real boon.

    That doesn’t mean you have to do all 150! If you want to, great. But even just picking and choosing and putting together a little program is good.

    Bottom line: if you’d like a comprehensive guide to exercise to keep you strong in the face of osteoporosis, this is a great one.

    Click here to check out Beat Osteoporosis With Exercise, and stay strong!

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    Learn to Age Gracefully

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  • I’m feeling run down. Why am I more likely to get sick? And how can I boost my immune 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.

    It has been a long winter, filled with many viruses and cost-of-living pressures, on top of the usual mix of work, study, life admin and caring responsibilities.

    Stress is an inevitable part of life. In short bursts, our stress response has evolved as a survival mechanism to help us be more alert in fight or flight situations.

    But when stress is chronic, it weakens the immune system and makes us more vulnerable to illnesses such as the common cold, flu and COVID.

    Pexels/Ketut Subiyanto

    Stress makes it harder to fight off viruses

    When the immune system starts to break down, a virus that would normally have been under control starts to flourish.

    Once you begin to feel sick, the stress response rises, making it harder for the immune system to fight off the disease. You may be sick more often and for longer periods of time, without enough immune cells primed and ready to fight.

    In the 1990s, American psychology professor Sheldon Cohen and his colleagues conducted a number of studies where healthy people were exposed to an upper respiratory infection, through drops of virus placed directly into their nose.

    These participants were then quarantined in a hotel and monitored closely to determine who became ill.

    One of the most important factors predicting who got sick was prolonged psychological stress.

    Cortisol suppresses immunity

    “Short-term stress” is stress that lasts for a period of minutes to hours, while “chronic stress” persists for several hours per day for weeks or months.

    When faced with a perceived threat, psychological or physical, the hypothalamus region of the brain sets off an alarm system. This signals the release of a surge of hormones, including adrenaline and cortisol.

    Human brain illustration
    The hypothalamus sets off an alarm system in response to a real or perceived threat. stefan3andrei/Shutterstock

    In a typical stress response, cortisol levels quickly increase when stress occurs, and then rapidly drop back to normal once the stress has subsided. In the short term, cortisol suppresses inflammation, to ensure the body has enough energy available to respond to an immediate threat.

    But in the longer term, chronic stress can be harmful. A Harvard University study from 2022 showed that people suffering from psychological distress in the lead up to their COVID infection had a greater chance of experiencing long COVID. They classified this distress as depression, probable anxiety, perceived stress, worry about COVID and loneliness.

    Those suffering distress had close to a 50% greater risk of long COVID compared to other participants. Cortisol has been shown to be high in the most severe cases of COVID.

    Stress causes inflammation

    Inflammation is a short-term reaction to an injury or infection. It is responsible for trafficking immune cells in your body so the right cells are present in the right locations at the right times and at the right levels.

    The immune cells also store a memory of that threat to respond faster and more effectively the next time.

    Initially, circulating immune cells detect and flock to the site of infection. Messenger proteins, known as pro-inflammatory cytokines, are released by immune cells, to signal the danger and recruit help, and our immune system responds to neutralise the threat.

    During this response to the infection, if the immune system produces too much of these inflammatory chemicals, it can trigger symptoms such as nasal congestion and runny nose.

    Man blows nose
    Our immune response can trigger symptoms such as a runny nose. Alyona Mandrik/Shutterstock

    What about chronic stress?

    Chronic stress causes persistently high cortisol secretion, which remains high even in the absence of an immediate stressor.

    The immune system becomes desensitised and unresponsive to this cortisol suppression, increasing low-grade “silent” inflammation and the production of pro-inflammatory cytokines (the messenger proteins).

    Immune cells become exhausted and start to malfunction. The body loses the ability to turn down the inflammatory response.

    Over time, the immune system changes the way it responds by reprogramming to a “low surveillance mode”. The immune system misses early opportunities to destroy threats, and the process of recovery can take longer.

    So how can you manage your stress?

    We can actively strengthen our immunity and natural defences by managing our stress levels. Rather than letting stress build up, try to address it early and frequently by:

    1) Getting enough sleep

    Getting enough sleep reduces cortisol levels and inflammation. During sleep, the immune system releases cytokines, which help fight infections and inflammation.

    2) Taking regular exercise

    Exercising helps the lymphatic system (which balances bodily fluids as part of the immune system) circulate and allows immune cells to monitor for threats, while sweating flushes toxins. Physical activity also lowers stress hormone levels through the release of positive brain signals.

    3) Eating a healthy diet

    Ensuring your diet contains enough nutrients – such as the B vitamins, and the full breadth of minerals like magnesium, iron and zinc – during times of stress has a positive impact on overall stress levels. Staying hydrated helps the body to flush out toxins.

    4) Socialising and practising meditation or mindfulness

    These activities increase endorphins and serotonin, which improve mood and have anti-inflammatory effects. Breathing exercises and meditation stimulate the parasympathetic nervous system, which calms down our stress responses so we can “reset” and reduce cortisol levels.

    Sathana Dushyanthen, Academic Specialist & Lecturer in Cancer Sciences & Digital Health| Superstar of STEM| Science Communicator, The University of Melbourne

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

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