Afterwork – by Joel Malick and Alex Lippert

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Regular 10almonds readers may remember that one of the key unifying factors of Blue Zones supercentenarians is the importance of having purpose, sometimes called ikigai (borrowing the Japanese term, as a nod to the Okinawan Blue Zone).

The authors are financial advisors by profession, but don’t let that fool you; this book is not about retirement financial planning, but rather, simply addressing a problem that was often presented to them while helping people plan their retirements:

A lot of people find themselves adrift without purpose at several points in life. Often, these are: 1) early twenties, 2) some point in the midlife, and/or 3) retirement. This book addresses the third of those life points.

The authors advise cultivating 10 key disciplines; we’ll not keep them a mystery; they are:

  1. Purpose
  2. Calendar
  3. Movement
  4. Journaling
  5. Faith
  6. Connection
  7. Learning
  8. Awareness
  9. Generosity
  10. Awe

…which each get a chapter in this book.

A note on the chapter about faith: the authors are Christians, and that does influence their perspective here, but if Christianity’s not your thing, then don’t worry: the rest also stands on its own feet without that.

The general “flavor” of the book overall is in essence, embracing a new period of enjoying what is in effect the strongest, most potentially impactful version of you you’ve ever been, as well as avoiding the traps of retirement “sugar rush” and “retirement drift”, to define, well, a more purposeful life—with what’s most meaningful to you.

The style of the book is self-help in layout, with occasional diagrams, flowcharts, and the like; sometimes we see well-sourced stats, but there’s no hard science here. In short, a simple and practical book.

Bottom line: if your retirement isn’t looking like what you imagined it to be, and/or you think it could be more fulfilling, then this book can help you find, claim, and live your ikigai.

Click here to check out Afterwork, and indeed live a future that’s worthy of dreams!

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  • Strawberries vs Raspberries – 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 strawberries to raspberries, we picked the raspberries.

    Why?

    They’re both very respectable fruits, of course! But it’s not even close, and there is a clear winner here…

    In terms of macros, the biggest difference is that raspberries have moderately more carbs, and more than 3x the fiber. Technically they also have 2x the protein, but that’s a case of “two times almost nothing is still almost nothing”. All in all, and especially for the “more than 3x the fiber” (6.5g/100g to strawberries’ 2g/100g), this one’s an easy win for raspberries.

    When it comes to vitamins, strawberries have more vitamin C, while raspberries have more of vitamins A, B1, B2, B3, B5, B6, E, K, and choline. Another clear and easy win for raspberries.

    In the category of minerals, guess what, raspberries win this hands-down, too: strawberries are higher in selenium, while raspberries have more calcium, copper, iron, magnesium, manganese, phosphorus, and zinc.

    Adding up all the individual wins (all for raspberries), it’s not hard to say that raspberries win the day. Still, of course, enjoy either or both; diversity is good!

    Want to learn more?

    You might like to read:

    From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?

    Take care!

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  • A Correction, And A New, Natural Way To Boost Daily Energy Levels

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

    It’s Q&A Day at 10almonds!

    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

    First: a correction and expansion!

    After yesterday’s issue of 10almonds covering breast cancer risks and checks, a subscriber wrote to say, with regard to our opening statement, which was:

    Anyone (who has not had a double mastectomy, anyway) can get breast cancer”

    ❝I have been enjoying your newsletter. This statement is misleading and should have a disclaimer that says even someone who has had a double mastectomy can get breast cancer, again. It is true and nothing…nothing is 100% including a mastectomy. I am a 12 year “thriver” (I don’t like to use the term survivor) who has had a double mastectomy. I work with a local hospital to help newly diagnosed patients deal with their cancer diagnosis and the many decisions that follow. A double mastectomy can help keep recurrence from happening but there are no guarantees. I tried to just delete this and let it go but it doesn’t feel right. Thank you!❞

    Thank you for writing in about this! We wouldn’t want to mislead, and we’re always glad to hear from people who have been living with conditions for a long time, as (assuming they are a person inclined to learning) they will generally know topics far more deeply than someone who has researched it for a short period of time.

    Regards a double mastectomy (we’re sure you know this already, but noting here for greater awareness, prompted by your message), a lot of circumstances can vary. For example, how far did a given cancer spread, and especially, did it spread to the lymph nodes at the armpits? And what tissue was (and wasn’t) removed?

    Sometimes a bilateral prophylactic mastectomy will leave the lymph nodes partially or entirely intact, and a cancer could indeed come back, if not every last cancerous cell was removed.

    A total double mastectomy, by definition, should have removed all tissue that could qualify as breast tissue for a breast cancer, including those lymph nodes. However, if the cancer spread unnoticed somewhere else in the body, then again, you’re quite correct, it could come back.

    Some people have a double mastectomy without having got cancer first. Either because of a fear of cancer due to a genetic risk (like Angelina Jolie), or for other reasons (like Elliot Page).

    This makes a difference, because doing it for reasons of cancer risk may mean surgeons remove the lymph nodes too, while if that wasn’t a factor, surgeons will tend to leave them in place.

    In principle, if there is no breast tissue, including lymph nodes, and there was no cancer to spread, then it can be argued that the risk of breast cancer should now be the same “zero” as the risk of getting prostate cancer when one does not have a prostate.

    But… Surgeries are not perfect, and everyone’s anatomy and physiology can differ enough from “textbook standard” that surprises can happen, and there’s almost always a non-zero chance of certain health outcomes.

    For any unfamiliar, here’s a good starting point for learning about the many types of mastectomy, that we didn’t go into in yesterday’s edition. It’s from the UK’s National Health Service:

    NHS: Mastectomy | Types of Mastectomy

    And for the more sciency-inclined, here’s a paper about the recurrence rate of cancer after a prophylactic double mastectomy, after a young cancer was found in one breast.

    The short version is that the measured incidence rate of breast cancer after prophylactic bilateral mastectomy was zero, but the discussion (including notes about the limitations of the study) is well worth reading:

    Breast Cancer after Prophylactic Bilateral Mastectomy in Women with a BRCA1 or BRCA2 Mutation

    ❝[Can you write about] the availability of geriatric doctors Sometimes I feel my primary isn’t really up on my 70 year old health issues. I would love to find a doctor that understands my issues and is able to explain them to me. Ie; my worsening arthritis in regards to food I eat; in regards to meds vs homeopathic solutions.! Thanks!❞

    That’s a great topic, worthy of a main feature! Because in many cases, it’s not just about specialization of skills, but also about empathy, and the gap between studying a condition and living with a condition.

    About arthritis, we’re going to do a main feature specifically on that quite soon, but meanwhile, you might like our previous article:

    Keep Inflammation At Bay (arthritis being an inflammatory condition)

    As for homeopathy, your question prompts our poll today!

    (and then we’ll write about that tomorrow)

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  • Why scrapping the term ‘long COVID’ would be harmful for people with the condition

    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 assertion from Queensland’s chief health officer John Gerrard that it’s time to stop using the term “long COVID” has made waves in Australian and international media over recent days.

    Gerrard’s comments were related to new research from his team finding long-term symptoms of COVID are similar to the ongoing symptoms following other viral infections.

    But there are limitations in this research, and problems with Gerrard’s argument we should drop the term “long COVID”. Here’s why.

    A bit about the research

    The study involved texting a survey to 5,112 Queensland adults who had experienced respiratory symptoms and had sought a PCR test in 2022. Respondents were contacted 12 months after the PCR test. Some had tested positive to COVID, while others had tested positive to influenza or had not tested positive to either disease.

    Survey respondents were asked if they had experienced ongoing symptoms or any functional impairment over the previous year.

    The study found people with respiratory symptoms can suffer long-term symptoms and impairment, regardless of whether they had COVID, influenza or another respiratory disease. These symptoms are often referred to as “post-viral”, as they linger after a viral infection.

    Gerrard’s research will be presented in April at the European Congress of Clinical Microbiology and Infectious Diseases. It hasn’t been published in a peer-reviewed journal.

    After the research was publicised last Friday, some experts highlighted flaws in the study design. For example, Steven Faux, a long COVID clinician interviewed on ABC’s television news, said the study excluded people who were hospitalised with COVID (therefore leaving out people who had the most severe symptoms). He also noted differing levels of vaccination against COVID and influenza may have influenced the findings.

    In addition, Faux pointed out the survey would have excluded many older people who may not use smartphones.

    The authors of the research have acknowledged some of these and other limitations in their study.

    Ditching the term ‘long COVID’

    Based on the research findings, Gerrard said in a press release:

    We believe it is time to stop using terms like ‘long COVID’. They wrongly imply there is something unique and exceptional about longer term symptoms associated with this virus. This terminology can cause unnecessary fear, and in some cases, hypervigilance to longer symptoms that can impede recovery.

    But Gerrard and his team’s findings cannot substantiate these assertions. Their survey only documented symptoms and impairment after respiratory infections. It didn’t ask people how fearful they were, or whether a term such as long COVID made them especially vigilant, for example.

    A man sits on a bed, appears exhausted.
    Tens of thousands of Australians, and millions of people worldwide, have long COVID.
    New Africa/Shutterstock

    In discussing Gerrard’s conclusions about the terminology, Faux noted that even if only 3% of people develop long COVID (the survey found 3% of people had functional limitations after a year), this would equate to some 150,000 Queenslanders with the condition. He said:

    To suggest that by not calling it long COVID you would be […] somehow helping those people not to focus on their symptoms is a curious conclusion from that study.

    Another clinician and researcher, Philip Britton, criticised Gerrard’s conclusion about the language as “overstated and potentially unhelpful”. He noted the term “long COVID” is recognised by the World Health Organization as a valid description of the condition.

    A cruel irony

    An ever-growing body of research continues to show how COVID can cause harm to the body across organ systems and cells.

    We know from the experiences shared by people with long COVID that the condition can be highly disabling, preventing them from engaging in study or paid work. It can also harm relationships with their friends, family members, and even their partners.

    Despite all this, people with long COVID have often felt gaslit and unheard. When seeking treatment from health-care professionals, many people with long COVID report they have been dismissed or turned away.

    Last Friday – the day Gerrard’s comments were made public – was actually International Long COVID Awareness Day, organised by activists to draw attention to the condition.

    The response from people with long COVID was immediate. They shared their anger on social media about Gerrard’s comments, especially their timing, on a day designed to generate greater recognition for their illness.

    Since the start of the COVID pandemic, patient communities have fought for recognition of the long-term symptoms many people faced.

    The term “long COVID” was in fact coined by people suffering persistent symptoms after a COVID infection, who were seeking words to describe what they were going through.

    The role people with long COVID have played in defining their condition and bringing medical and public attention to it demonstrates the possibilities of patient-led expertise. For decades, people with invisible or “silent” conditions such as ME/CFS (myalgic encephalomyelitis/chronic fatigue syndrome) have had to fight ignorance from health-care professionals and stigma from others in their lives. They have often been told their disabling symptoms are psychosomatic.

    Gerrard’s comments, and the media’s amplification of them, repudiates the term “long COVID” that community members have chosen to give their condition an identity and support each other. This is likely to cause distress and exacerbate feelings of abandonment.

    Terminology matters

    The words we use to describe illnesses and conditions are incredibly powerful. Naming a new condition is a step towards better recognition of people’s suffering, and hopefully, better diagnosis, health care, treatment and acceptance by others.

    The term “long COVID” provides an easily understandable label to convey patients’ experiences to others. It is well known to the public. It has been routinely used in news media reporting and and in many reputable medical journal articles.

    Most importantly, scrapping the label would further marginalise a large group of people with a chronic illness who have often been left to struggle behind closed doors.The Conversation

    Deborah Lupton, SHARP Professor, Vitalities Lab, Centre for Social Research in Health and Social Policy Centre, and the ARC Centre of Excellence for Automated Decision-Making and Society, UNSW Sydney

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

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Related Posts

  • The Origin of Everyday Moods – by Dr. Robert Thayer
  • Grapefruit vs Orange – 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 grapefruit to orange, we picked the orange.

    Why?

    It’s easy, when guessing which is the healthier out of two things, to guess that the more expensive or perhaps less universally available one is the healthier. But it’s not always so, and today is one of those cases!

    In terms of macros, they are very similar fruits, with almost identical levels of carbohydrates, proteins, and fats, as well as water. Looking more carefully, we find that grapefruit’s sugars contain a slightly high proportion of fructose; not enough to make it unhealthy by any means (indeed, no whole unprocessed fruit is unhealthy unless it’s literally poisonous), but it is a thing to note if we’re micro-analysing the macronutrients. Also, oranges have slightly more fiber, which is always a plus.

    When it comes to vitamins, oranges stand out with more of vitamins B1, B2, B3, B6, B9, C, and E, while grapefruit boasts more vitamin A (hence its color). Still, we’re calling this category another win for oranges.

    In the category of minerals, oranges again sweep with more calcium, copper, iron, magnesium, manganese, potassium, and selenium, while grapefruit has just a little more phosphorus. So, another easy win for oranges.

    One final consideration that’s not shown in the nutritional values, is that grapefruit contains furanocoumarin, which can inhibit cytochrome P-450 3A4 isoenzyme and P-glycoptrotein transporters in the intestine and liver—slowing down their drug metabolism capabilities, thus effectively increasing the bioavailability of many drugs manifold. It can also be found in lower quantities in Seville (sour) oranges, and it’s not present (or at least, if it is, it’s in truly tiny quantities) in most oranges.

    This may sound superficially like a good thing (improving bioavailability of things we want), but in practice it means that in the case of many drugs, if you take them with (or near in time to) grapefruit or grapefruit juice, then congratulations, you just took an overdose. This happens with a lot of meds for blood pressure, cholesterol (including statins), calcium channel-blockers, anti-depressants, benzo-family drugs, beta-blockers, and more. Oh, and Viagra, too. Which latter might sound funny, but remember, Viagra’s mechanism of action is blood pressure modulation, and that is not something you want to mess around with unduly. So, do check with your pharmacist to know if you’re on any meds that would be affected by grapefruit or grapefruit juice!

    All in all, today’s sections add up to an overwhelming win for oranges!

    Want to learn more?

    You might like to read:

    Take care!

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  • Vegan Eager for Milk Alternatives

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

    It’s Q&A Day at 10almonds!

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

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

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

    Don’t Forget…

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    Learn to Age Gracefully

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  • Get Fitter As You Go

    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.

    Dr. Jaime Seeman: Hard To Kill?

    This is Dr. Jaime Seeman. She’s a board-certified obstetrician-gynecologist with a background in nutrition, exercise, and health science. She’s also a Fellow in Integrative Medicine, and a board-certified nutrition specialist.

    However, her biggest focus is preventative medicine.

    What does she want us to know?

    The Five Pillars of being “Hard to Kill”!

    As an athlete when she was younger, she got away with poor nutrition habits with good exercise, but pregnancy (thrice) brought her poor thyroid function, other hormonal imbalances, and pre-diabetes.

    So, she set about getting better—not something the general medical establishment focuses on a lot! Doctors are pressured to manage symptoms, but are under no expectation to actually help people get better.

    So, what are her five pillars?

    Nutrition

    Dr. Seeman unsurprisingly recommends a whole-foods diet with lots of plants, but unlike many plant-enjoyers, she is also an enjoyer of the ketogenic diet.

    While keto-enthusiasts say “carbs are bad” and vegans say “meat is bad”, the reality is: both of those things can be bad, and in both cases, avoiding the most harmful varieties is a very good first step:

    Movement

    This is in two parts:

    • get your 150 minutes of moderate exercise per week
    • keep your body mobile!

    See also:

    Sleep

    This one’s quite straightforward, and Dr. Seeman uncontroversially recommends getting 7–9 hours per night; yes, even you:

    Mindset

    This is key to Dr. Seeman’s approach, and it is about not settling for average, because the average is undernourished, overmedicated, sedentary, and suffering.

    She encourages us all to keep working for better health, wherever we’re at. To not “go gentle into that good night”, to get stronger whatever our age, to showcase increasingly robust vitality as we go.

    To believe we can, and then to do it.

    Environment

    That previous item usually won’t last beyond a 10-day health-kick without the correct environment.

    As for how to make sure we have that? Check out:

    Our “food environments” affect what we eat. Here’s how you can change yours to support healthier eating

    Want more?

    She does offer coaching:

    Hard To Kill Academy: Master The Mindset To Maximize Your Years

    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: