Give Your Adrenal Glands A Chance

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 Hats Of Wrath

Your adrenal glands are two little hat-shaped glands that sit on top of your kidneys (like your kidneys are wearing them as hats, in fact).

They produce adrenaline, as you might have guessed, and also cortisol and aldosterone, which you might or might not have known, as well as some miscellaneous corticosteroids that are beyond the scope of today’s article.

Fun fact! For a long time, doctors thought adrenal glands were much larger than they usually are, because of learning anatomy from corpses that were dissected, but invariably the corpses were those of poor people, especially criminals, whose adrenal glands were almost always overworked and swollen.

You don’t want yours to be like that.

What goes wrong

Assuming you don’t have a rare disorder like Addison’s disease (in which the adrenal glands don’t produce enough of the hormones they’re supposed to), your adrenal glands will usually not have trouble producing enough adrenaline et al.

However, as we learned from the Victorian vagabonds, they can also have no problems producing too much—much like any organ that gets overworked, however, this has consequences.

Hopefully you’re not living a life of stressful crime on the streets, but maybe you have other reasons your adrenal glands are working overtime, such as any source of chronic stress, bad sleep (can’t recharge without this downtime), overuse of stimulants (including caffeine and/or nicotine), and, counterintuitively, alcohol. All these things can tax the adrenal glands considerably.

When this happens, in the extreme we can get Cushing’s syndrome, characterized by the symptoms: hypertension, cortisol-based fat distribution i.e. especially face and abdomen, weakness, fragile easily irritable skin, hair loss and/or hirsutism, paradoxically, and of course general fatigue.

In the non-extreme, we get all the same symptoms just to a lower level, and experience what the medical profession is begging us not to call “Adrenal Fatigue Syndrome” because that’s not an official diagnosis, whereas if it gets a name then they’ll be expected to treat it.

What keeps things going right

Obviously, the opposite of the above, for a start. Which means:

Manage chronic stress; see: How To Manage Chronic Stress

Get good sleep; see: Why You Probably Need More Sleep

Go easy on the caffeine; see: Caffeine Mythbusting

Skip the nicotine; see: Nicotine Benefits (That We Don’t Recommend)!

Avoid alcohol; see: How To Reduce Or Quit Alcohol

There are specific vitamins and minerals that support adrenal health too; they are: vitamins B5, B6, B12, C, & D, and also magnesium and zinc.

Good dietary sources of the above include green leafy things, cruciferous vegetables*, nuts and seeds, avocados, olive oil, and if you eat fish, then also fatty fish.

In contrast, it is good to cut down (or avoid entirely) red meat and unfermented dairy.

*Unsure how to get cruciferous vegetables in more often? Try today’s featured recipe, superfood broccoli pesto

Want to know more?

A large part of adrenal health is about keeping cortisol levels down generally (except: for most of us, we can have a little hormesis, as a treat), so for the rest of that you might like to read:

Lower Your Cortisol! (Here’s Why & How)

Take care!

Don’t Forget…

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

Recommended

  • When Bad Joints Stop You From Exercising (5 Things To Change)
  • Half Of Americans Over 50 Have Hemorrhoids, But They Can Be Prevented!
    Preventing Hemorrhoids: Simple Steps to Keep Half of Americans Over 50 Hemorrhoid-Free!

Learn to Age Gracefully

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

  • How To Beat Loneliness & Isolation

    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.

    Overcoming Loneliness & Isolation

    One of the biggest mental health threats that faces many of us as we get older is growing isolation, and the loneliness that can come with it. Family and friends thin out over the years, and getting out and about isn’t always as easy as it used to be for everyone.

    Nor is youth a guaranteed protection against this—in today’s world of urban sprawl and nothing-is-walkable cities, in which access to social spaces such as cafés and the like means paying the rising costs with money that young people often don’t have… And that’s without getting started on how much the pandemic impacted an entire generation’s social environments (or lack thereof).

    Why is this a problem?

    Humans are, by evolution, social creatures. As individuals we may have something of a spectrum from introvert to extrovert, but as a species, we thrive in community. And we suffer, when we don’t have that.

    What can we do about it?

    We can start by recognizing our needs, such as they are, and identifying to what extent they are being met (or not).

    • Some of us may be very comfortable with a lot of alone time—but need someone to talk to sometimes.
    • Some of us may need near-constant company to feel at our best—and that’s fine too! We just need to plan accordingly.

    In the former case, it’s important to remember that needing someone to talk to is not being a burden to them. Not only will our company probably enrich them too, but also, we are evolved to care for one another, and that itself can bring fulfilment to them as much as to you. But what if you don’t a friend to talk to?

    • You might be surprised at who would be glad of you reaching out. Have a think through whom you know, and give it a go. This can be scary, because what if they reject us, or worse, they don’t reject us but silently resent us instead? Again, they probably won’t. Human connection requires taking risks and being vulnerable sometimes.
    • If that’s not an option, there are services that can fill your need. For some, therapy might serve a dual purpose in this regard. For others, you might want to check out the list of (mostly free) resources at the bottom of this article

    In the second case (that we need near-constant company to feel at our best) we probably need to look more at our overall lifestyle, and find ways to be part of a community. That can include:

    • Living in a close-knit community (places with a lot of retirees in one place often have this; or younger folk might look at communal living/working spaces, for example)
    • Getting involved in local groups (you can check out NextDoor.com or MeetUp.com for this)
    • Volunteering for a charity (not only are acts of service generally fulfilling in and of themselves, but also, you will probably be working with other people of a charitable nature, and such people tend to make for good company!)

    Need a little help?

    There are many, many organizations that will love to help you (or anyone else) overcome loneliness and isolation.

    Rather than list them all here and make this email very long by describing how each of them works, here’s a great compilation of resources:

    Healthline: How To Deal With Loneliness (Resources)

    Share This Post

  • If I’m diagnosed with one cancer, am I likely to get another?

    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.

    Receiving a cancer diagnosis is life-changing and can cause a range of concerns about ongoing health.

    Fear of cancer returning is one of the top health concerns. And managing this fear is an important part of cancer treatment.

    But how likely is it to get cancer for a second time?

    Why can cancer return?

    While initial cancer treatment may seem successful, sometimes a few cancer cells remain dormant. Over time, these cancer cells can grow again and may start to cause symptoms.

    This is known as cancer recurrence: when a cancer returns after a period of remission. This period could be days, months or even years. The new cancer is the same type as the original cancer, but can sometimes grow in a new location through a process called metastasis.

    Actor Hugh Jackman has gone public about his multiple diagnoses of basal cell carcinoma (a type of skin cancer) over the past decade.

    The exact reason why cancer returns differs depending on the cancer type and the treatment received. Research is ongoing to identify genes associated with cancers returning. This may eventually allow doctors to tailor treatments for high-risk people.

    What are the chances of cancer returning?

    The risk of cancer returning differs between cancers, and between sub-types of the same cancer.

    New screening and treatment options have seen reductions in recurrence rates for many types of cancer. For example, between 2004 and 2019, the risk of colon cancer recurring dropped by 31-68%. It is important to remember that only someone’s treatment team can assess an individual’s personal risk of cancer returning.

    For most types of cancer, the highest risk of cancer returning is within the first three years after entering remission. This is because any leftover cancer cells not killed by treatment are likely to start growing again sooner rather than later. Three years after entering remission, recurrence rates for most cancers decrease, meaning that every day that passes lowers the risk of the cancer returning.

    Every day that passes also increases the numbers of new discoveries, and cancer drugs being developed.

    What about second, unrelated cancers?

    Earlier this year, we learned Sarah Ferguson, Duchess of York, had been diagnosed with malignant melanoma (a type of skin cancer) shortly after being treated for breast cancer.

    Although details have not been confirmed, this is likely a new cancer that isn’t a recurrence or metastasis of the first one.

    Australian research from Queensland and Tasmania shows adults who have had cancer have around a 6-36% higher risk of developing a second primary cancer compared to the risk of cancer in the general population.

    Who’s at risk of another, unrelated cancer?

    With improvements in cancer diagnosis and treatment, people diagnosed with cancer are living longer than ever. This means they need to consider their long-term health, including their risk of developing another unrelated cancer.

    Reasons for such cancers include different types of cancers sharing the same kind of lifestyle, environmental and genetic risk factors.

    The increased risk is also likely partly due to the effects that some cancer treatments and imaging procedures have on the body. However, this increased risk is relatively small when compared with the (sometimes lifesaving) benefits of these treatment and procedures.

    While a 6-36% greater chance of getting a second, unrelated cancer may seem large, only around 10-12% of participants developed a second cancer in the Australian studies we mentioned. Both had a median follow-up time of around five years.

    Similarly, in a large US study only about one in 12 adult cancer patients developed a second type of cancer in the follow-up period (an average of seven years).

    The kind of first cancer you had also affects your risk of a second, unrelated cancer, as well as the type of second cancer you are at risk of. For example, in the two Australian studies we mentioned, the risk of a second cancer was greater for people with an initial diagnosis of head and neck cancer, or a haematological (blood) cancer.

    People diagnosed with cancer as a child, adolescent or young adult also have a greater risk of a second, unrelated cancer.

    What can I do to lower my risk?

    Regular follow-up examinations can give peace of mind, and ensure any subsequent cancer is caught early, when there’s the best chance of successful treatment.

    Maintenance therapy may be used to reduce the risk of some types of cancer returning. However, despite ongoing research, there are no specific treatments against cancer recurrence or developing a second, unrelated cancer.

    But there are things you can do to help lower your general risk of cancer – not smoking, being physically active, eating well, maintaining a healthy body weight, limiting alcohol intake and being sun safe. These all reduce the chance of cancer returning and getting a second cancer.

    Sarah Diepstraten, Senior Research Officer, Blood Cells and Blood Cancer Division, Walter and Eliza Hall Institute and Terry Boyle, Senior Lecturer in Cancer Epidemiology, University of South Australia

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

    Share This Post

  • The #1 Foot Health Secret Everyone Over 50 Should Know

    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 favorite over-50s specialist physio Will Harlow is here to keep us on our toes:

    Mobility requires mobilization

    As we age, our toes are inclined to become stiffer. Stiff toes lead to balance issues and increased risk of falling.

    A study cited in the video showed that two weeks of toe mobilization improved foot-ground contact by 30% in older adults, enhancing balance and reducing falls.

    Here’s the routine:

    1. Toe flexion:
      • Apply moisturizer or oil to your hands.
      • Pull your toes downwards, then let them return their normal position.
      • Repeat for one minute per foot.
    2. Toe extension:
      • Rub hands from the heel under the toes.
      • Push your toes upwards, then let them return to their normal position.
      • Repeat for one minute per foot.
    3. Foot rotation:
      • Hold both sides of your foot and twist it in one direction, then the other.
      • This helps loosen foot joints and improve flexibility.
      • Perform for one minute in each direction per foot.

    For more on each of these plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like:

    Steps For Keeping Your Feet A Healthy Foundation

    Take care!

    Share This Post

Related Posts

  • When Bad Joints Stop You From Exercising (5 Things To Change)
  • Bold Beans – by Amelia Christie-Miller

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

    We all know beans are one of the most healthful foods around, but how to include more of them, without getting boring?

    This book has the answer, giving 80 exciting recipes, divided into the following sections:

    • Speedy beans
    • Bean snacks & sharing plates
    • Brothy beans
    • Bean bowls
    • Hearty salads
    • Bean feasts

    The recipes are obviously all bean-centric, though if you have a particular dietary restriction, watch out for the warning labels on some (e.g. meat, fish, dairy, gluten, etc), and make a substitution if appropriate.

    The recipes themselves have a happily short introductory paragraph, followed by all you’d expect from a recipe book (ingredients, measurements, method, picture)

    There’s also a reference section, to learn about different kinds of beans and bean-related culinary methods that can be applied per your preferences.

    Bottom line: if you’d like to include more beans in your daily diet but are stuck for making them varied and interesting, this is the book for you!

    Click here to check out Bold Beans, and get your pulse racing (in a good way!)

    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:

  • South Indian-Style Chickpea & Mango Salad

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

    We have a double-dose of chickpeas today, but with all the other ingredients, this dish is anything but boring. Fun fact about chickpeas though: they’re rich in sitosterol, a plant sterol that, true to its name, sits on cholesterol absorption sites, reducing the amount of dietary cholesterol absorbed. If you are vegan, this will make no difference to you because your diet does not contain cholesterol, but for everyone else, this is a nice extra bonus!

    You will need

    • 1 can white chickpeas, drained and rinsed
    • 1 can black chickpeas (kala chana), drained and rinsed
    • 9 oz fresh mango, diced (or canned is fine if that’s what’s available)
    • 1½ oz ginger, peeled and grated
    • 2 green chilis, finely chopped (adjust per heat preferences)
    • 2 tbsp desiccated coconut (or 3 oz grated coconut, if you have it fresh)
    • 8 curry leaves (dried is fine if that’s what’s available)
    • 1 tsp mustard seeds
    • 1 tsp cumin seeds
    • 1 tsp black pepper, coarse ground
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Juice of 1 lime
    • Extra virgin olive oil

    Method

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

    1) Heat some oil in a skillet over a medium heat. When it’s hot but not smoking, add the ginger, chilis, curry leaves, mustard seeds, and cumin seeds, stirring well to combine, keep going until the mustard seeds start popping.

    2) Add the chickpeas (both kinds), as well as the black pepper and the MSG/salt. Once they’re warm through, take it off the heat.

    3) Add the mango, coconut, and lime juice, mixing thoroughly.

    4) Serve warm, at room temperature, or cold:

    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:

  • What is PNF stretching, and will it improve my flexibility?

    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 improving your flexibility was one of your new year’s resolutions, or you’ve been inspired watching certain tennis stars warming up at the Australian Open, maybe 2025 has you keen to focus on regular stretching.

    However, a quick Google search might leave you overwhelmed by all the different stretching techniques. There’s static stretching and dynamic stretching, which can be regarded as the main types of stretching.

    But there are also some other potentially lesser known types of stretching, such as PNF stretching. So if you’ve come across PNF stretching and it piques your interest, what do you need to know?

    Undrey/Shutterstock

    What is PNF stretching?

    PNF stretching stands for proprioceptive neuromuscular facilitation. It was developed in the 1940s in the United States by neurologist Herman Kabat and physical therapists Margaret Knott and Dorothy Voss.

    PNF stretching was initially designed to help patients with neurological conditions that affect the movement of muscles, such as polio and multiple sclerosis.

    By the 1970s, its popularity had seen PNF stretching expand beyond the clinic and into the sporting arena where it was used by athletes and fitness enthusiasts during their warm-up and to improve their flexibility.

    Although the specifics have evolved over time, PNF essentially combines static stretching (where a muscle is held in a lengthened position for a short period of time) with isometric muscle contractions (where the muscle produces force without changing length).

    PNF stretching is typically performed with the help of a partner.

    There are 2 main types

    The two most common types of PNF stretching are the “contract-relax” and “contract-relax-agonist-contract” methods.

    The contract-relax method involves putting a muscle into a stretched position, followed immediately by an isometric contraction of the same muscle. When the person stops contracting, the muscle is then moved into a deeper stretch before the process is repeated.

    For example, to improve your hamstring flexibility, you could lie down and get a partner to lift your leg up just to the point where you begin to feel a stretch in the back of your thigh.

    Once this sensation eases, attempt to push your leg back towards the ground as your partner resists the movement. After this, your partner should now be able to lift your leg up slightly higher than before until you feel the same stretching sensation.

    This technique was based on the premise that the contracted muscle would fall “electrically silent” following the isometric contraction and therefore not offer its usual level of resistance to further stretching (called “autogenic inhibition”). The contract-relax method attempts to exploit this brief window to create a deeper stretch than would otherwise be possible without the prior muscle contraction.

    The contract-relax-agonist-contract method is similar. But after the isometric contraction of the stretched muscle, you perform an additional contraction of the muscle group opposing the muscle being stretched (referred to as the “agonist” muscle), before the muscle is moved into a static stretch once more.

    Again, if you’re trying to improve hamstring flexibility, immediately after trying to push your leg towards the ground you would attempt to lift it back towards the ceiling (this bit without partner resistance). You would do this by contracting the muscles on the front of the thigh (the quadriceps, the agonist muscle in this case).

    Likewise, after this, your partner should be able to lift your leg up slightly higher than before.

    The contract-relax-agonist-contract method is said to take advantage of a phenomenon known as “reciprocal inhibition.” This is where contracting the muscle group opposite that of the muscle being stretched leads to a short period of reduced activation of the stretched muscle, allowing the muscle to stretch further than normal.

    What does the evidence say?

    Research has shown PNF stretching is associated with improved flexibility.

    While it has been suggested that both PNF methods improve flexibility via changes in nervous system function, research suggests they may simply improve our ability to tolerate stretching.

    It’s worth noting most of the research on PNF stretching and flexibility has focused on healthy populations. This makes it difficult to provide evidence-based recommendations for people with clinical conditions.

    And it may not be the most effective method if you’re looking to improve your flexibility in the long term. A 2018 review found static stretching was better for improving flexibility compared to PNF stretching. But other research has found it could offer greater immediate benefits for flexibility than static stretching.

    At present, similar to other types of stretching, research linking PNF stretching to injury prevention and improved athletic performance is relatively inconclusive.

    PNF stretching may actually lead to small temporary deficits in performance of strength, power, and speed-based activities if performed immediately beforehand. So it’s probably best done after exercise or as a part of a standalone flexibility session.

    A man stretching his hamstring overlooking the ocean.
    Static stretching may be a more effective way to improve flexibility over the long-term. GaudiLab/Shutterstock

    How much should you do?

    It appears that a single contract-relax or contract-relax-agonist-contract repetition per muscle, performed twice per week, is enough to improve flexibility.

    The contraction itself doesn’t need to be hard and forceful – only about 20% of your maximal effort should suffice. The contraction should be held for at least three seconds, while the static stretching component should be maintained until the stretching sensation eases.

    So PNF stretching is potentially a more time-efficient way to improve flexibility, compared to, for example, static stretching. In a recent study we found four minutes of static stretching per muscle during a single session is optimal for an immediate improvement in flexibility.

    Is PNF stretching the right choice for me?

    Providing you have a partner who can help you, PNF stretching could be a good option. It might also provide a faster way to become more flexible for those who are time poor.

    However, if you’re about to perform any activities that require strength, power, or speed, it may be wise to limit PNF stretching to afterwards to avoid any potential deficits in performance.

    Lewis Ingram, Lecturer in Physiotherapy, University of South Australia and Hunter Bennett, Lecturer in Exercise Science, University of South Australia

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

    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: