Age Proof – by Dr. Rose Anne Kenny

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We don’t generally include an author bio, but in this case it’s worth noting that Dr. Kenny, the Chair of Medical Gerontology at Trinity College Dublin, with over 300 staff under her, has 704 peer-reviewed publications to her name, and enough awards and honors and achievements to more than fill a page on her university’s website.

In short, she knows her stuff.

A lot of the material in this book will not be completely new to regular 10almonds readers; there’s a lot about Blue Zones supercentenarians, the usual qualities associated with healthy longevity in those places (diet, lifestyle, etc), as well as genetic factors and epigenetic, and so forth.

Some items are… Not new, but not so commonly focused on in such works; for example, Dr. Kenny devotes a chapter to sleep, a chapter to laughter, a chapter to hormesis, and a chapter to sexual activity, amongst others.

Another thing she delivers that a lot of books of this kind don’t is that she has a collection of “Test Yourself” appendices, so that you can establish where you are relative to various benchmarks of aging.

Dr. Kenny also references her own work especially with TILDA (The Irish Longitudinal Study on Aging) that she has directed for many years, which has a vast amount of data and many important findings, which adds another extra strength to this book often not found in others.

The style is surprisingly personal, making it an enjoyable read as well as an educational one, and yet with a lot of hard science throughout—explained well for the layperson though, and thoroughly referenced with an extensive bibliography.

Bottom line: if you’d like to be (and continue to be!) “young for your years”, then this is an excellent book to get (and/or keep) you on the right track.

Click here to check out Age Proof, and be age-proof!

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  • Is it too late to get a flu shot?

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    It’s almost spring. And while respiratory infections seem to have passed their peak many people are still getting sick.

    So is it still worth getting a flu shot?

    The short answer is “yes”. If you haven’t had one already this year, it’s not too late.

    milan2099/Getty

    Flu season started early, could end late

    Flu seasons are notoriously unpredictable. Temperature swings, population immunity, and new viral strains are among factors influencing how widely the virus spreads.

    Australia’s flu season usually runs from April to October, peaking between June and September.

    But this year was different. It started early. Laboratory-confirmed cases between January and March 2025 were almost 60% higher than the same period in 2024. Since then, numbers have dipped slightly compared to last year.

    However, we could still see thousands more cases before 2025 ends if the season follows last year’s pattern, and extends well beyond October.

    This year, influenza A has been the dominant strain across all age groups. Think of influenza A as the more common, quickly evolving type of flu that often triggers larger, more severe outbreaks. The other main type, influenza B, evolves more slowly and usually causes milder illness, although it can still be serious, especially for children.

    Is it still worth getting vaccinated in August?

    Absolutely. While flu activity usually declines after July, the number of laboratory-confirmed cases of flu shows the virus does still circulate outside the typical flu season.

    If you’ve already had flu this year, natural infection offers some protection. But this is generally less reliable and narrower than vaccination. Natural infection cannot reliably provide immunity in older people, who have a much poorer immune response to infection. For younger people, although their immmune system mounts a strong response, it is against the specific influenza strain that has infected them, and gives little protection against other strains. This is why vaccination is preferable.

    If you are still sick with the flu, current recommendations are that you should wait until you are recovered before getting a flu shot. This allows your immune system to generate a strong response to the vaccine.

    Once vaccinated, it takes about two weeks to develop immunity. Protection is strongest in the first few months.

    Pregnant women and international travellers can benefit from vaccination at any time of year.

    How well do they work?

    Effectiveness of flu vaccines varies year to year, depending on how well the vaccine strains match those going around. This season, the match appears excellent – about a 98% match (for key strains).

    However, the vaccine doesn’t completely protect you from getting infected (no vaccine does). This is because levels of immunity and our response to infection vary from person to person.

    Flu vaccines are generally 40–60% effective against experiencing a negative health outcome, for example developing the flu and attending a GP practice or being hospitalised.

    So vaccination against the flu is particularly important for high-risk groups such as elderly people, young children, pregnant women, and people with chronic (long-term) conditions.

    Are they safe?

    Data about vaccine safety are reassuring. According to AusVaxSafety, a surveillance system that monitors vaccine safety, since Mar 31 this year about 197,950 people have reported their experience after a flu shot, and 82% reported no adverse reactions.

    The most common were mild and short-lived, such as a sore arm, headache or fatigue. Only 0.3% needed to see a doctor.

    You cannot catch the flu from the vaccine itself. This is because it contains an inactivated or “killed” version of the virus. This means it is not live and cannot cause infection.

    Which flu vaccine should I get?

    All flu vaccines in Australia this year are quadrivalent, which means they protect against four strains.

    There’s an option called Flucelvax Quad, which is produced in mammalian cells instead of chicken eggs. There are also special, higher-dose formulations for older adults, such as Fluad Quad for those 65 and older, and Fluzone High-Dose Quadrivalent for those 60 and over.

    Your health-care provider will discuss the best option for you.

    Is it free?

    Under the National Immunisation Program, the flu vaccine is free for:

    • children aged six months to under five years
    • pregnant women
    • adults aged 65 and over
    • Aboriginal and Torres Strait Islander people from six months of age
    • people with certain medical conditions, such as heart disease or with weakened immunity.

    Everyone else can pay about A$20–30 at GPs or pharmacies. If your GP does not bulk bill, you may also need to pay an out-of-pocket cost for the consultation.

    Currently, Queensland is the only state offering free flu vaccination to all ages over six months. But that program ends on September 30.

    So what’s the verdict?

    The bottom line is that it’s not too late to get vaccinated. Even as winter eases, getting a flu shot can make a real difference, protecting both you and the people around you from serious illness.

    Correction: An earlier version of the article contained out-of-date statistics from AusVaxSafety about the flu vaccine, and implied flu vaccines made in chicken eggs were unsafe for people with egg allergies, which is not the case.

    Adrian Esterman, Professor of Biostatistics and Epidemiology, University of South Australia

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

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  • Cucumber vs Eggplant – 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 cucumber to eggplant, we picked the eggplant.

    Why?

    In terms of macros, eggplant has 6x the fiber, as well as slightly more carbs and protein, making it the clear winner in this category.

    In the category of vitamins, cucumber has more of vitamins A, C, and K, while eggplant has more of vitamins B1, B2, B3, B5, B6, B7, B9, E, and choline; an easy win for eggplant here.

    When it comes to minerals, cucumber has more calcium, iron, and zinc, while eggplant has more copper, magnesium, manganese, and potassium; a marginal win for eggplant this time.

    Looking at phytochemicals, the two vegetables are about equal here, with nothing especially noteworthy in their polyphenol profiles to set one ahead of the other. So, a tie.

    Adding up the sections makes for a clear overall win for eggplant, but by all means enjoy either or both, as diversity is good!

    Want to learn more?

    You might like:

    Some Surprising Truths About Hunger And Satiety ← our main feature in which we examine the science of volumetrics, including a study that shows how water incorporated into a food (but not served with a food) decreases caloric intake. So, cucumbers are great for this.

    Enjoy!

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  • Complex PTSD – by Pete Walker

    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’ve written before about Complex PTSD, but there’s a lot more to be said than we can fit into an article or two.

    Pete Walker, a licensed marriage and family therapist, does an excellent job and pulls no punches, starting from the book’s dedication and carrying the hard-hitting seriousness all the way through to the Appendices.

    To this end, it absolutely may not be an easy book to read at times (emotionally speaking), especially if you have C-PTSD. On the other hand, you may also find it a very validating 300-odd pages of “Yes, he is telling my life story in words, now this makes sense!”

    That said, it’s mostly not an anecdotes-based book and nor is it just a feelsy ride; it’s also a textbook and a how-to manual. It’s a textbook of how and why things come about the way they do, and a manual of how to effectively manage C-PTSD, and find peace. There’s no silver bullet here, but there is a very comprehensive guide, and chapters full of tools to use (and no, not the same CBT things you’ve probably read a hundred times, this is C-PTSD-specific stuff).

    Bottom line: this is the C-PTSD book; if you buy only one book on the topic, make it this one.

    Click here to check out Complex PTSD: From Surviving To Thriving, and indeed thrive!

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  • Asparagus vs Red Cabbage – 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 asparagus to red cabbage, we picked the asparagus.

    Why?

    It was close!

    In terms of macros, there’s nothing meaningful between them—same fiber, same protein, technically red cabbage is slightly higher in carbs, but not enough to make a difference to anything. We declare this round a tie.

    In the category of vitamins, asparagus has more of vitamins B1, B2, B3, B5, B7, B9, E, and K, while red cabbage has more of vitamins A, B6, and C, meaning a win for asparagus in this round.

    Looking at minerals, asparagus has more copper, iron, phosphorus, selenium, and zinc, while red cabbage has more calcium, magnesium, manganese, and potassium, for a 4:4 tie here.

    In other considerations, both have their share of polyphenols, and figures are too varied on this to declare one the winner over the other here, so another tie.

    Adding up the sections makes for an overall win for asparagus (on the strength of the vitamin content), but by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

    Are You Getting The Right Kinds Of Flavonoids?

    Enjoy!

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  • Tea tree oil may affect fertility, the EU says. A pharmacologist explains why that’s so misleading

    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 heady scent of tea tree is one of the iconic smells of the Australian bush. And the essential oils derived from tea trees have been used as medicines, first by Indigenous people, then by colonists.

    Today, many of us have a bottle of tea tree oil at home, or use shampoo or creams containing it. Tea tree oil is also a major export earner for Australia.

    Now media reports suggest the European Union (EU) is concerned tea tree oil may affect people’s fertility and may ban imports.

    Let’s see whether we really need to worry about any impact of tea tree oil on our reproductive system.

    Stephanie (strph)/Wikimedia, CC BY-SA

    The many uses of tea tree oil

    Leaves of Melaleuca alternifolia trees and other species of Melaleuca produce an essential oil that’s used medicinally and in a variety of toiletries and cosmetics. This oil is a complex mixture of nearly 100 aromatic compounds.

    Tea tree oil has been used as an antiseptic since it became commercially available in the 1930s. It has antibacterial, antifungal, anti-parasite and antioxidant properties.

    Laboratory experiments suggest it may also help reduce inflammation and enhance healing.

    It’s used to treat acne, seborrhoeic dermatitis, and as a mouthwash to treat gingivitis (gum disease). However, the clinical evidence for these uses is not strong.

    Tea tree oil is also used in cosmetics and toiletries, such as shower gel and face wash, in various concentrations.

    Is tea tree oil safe?

    The most common adverse effects of tea tree oil are when it’s used on the skin. In some people, the skin can become sensitive and allergic contact dermatitis can develop. This is particularly when used neat (using the pure oil) rather than after using cosmetics and toiletries, which contain lower concentrations.

    Acute toxicity, when there are rapid side-effects coming on within minutes, to tea tree oil via skin application is rare.

    Drinking tea tree oil, even diluted or in small concentrations, is not recommended as this can be deadly. There have been reports of cases of depression of the central nervous system (where brain activity slows down) and possible injury to the lungs.

    How about the reproductive system?

    The EU has been concerned about the potential impact of tea tree oil on the reproductive system for several years.

    In November 2023, the European Chemicals Agency’s Committee for Risk Assessment proposed tea tree oil be classified as a presumed human reproductive toxicant, under category IB.

    This classification would mean a ban on tea tree oil in pesticides, and cosmetics and toiletries used in the EU.

    The decision rested on the results of reproductive toxicity experiments. This involved administering tea tree oil to rats orally at various concentration for ten days, before mating. Female rats also received tea tree oil while pregnant and up to the weaning of the offspring.

    In the females, measures of fertility, including the number of embryos implanted and mean litter size, were no different to those that had not been given tea tree oil.

    At the highest doses, the sperm counts of male rats were lower. But this wasn’t the case for rats given tea tree at 25 milligrams of tea tree oil per kilogram of body-weight per day. That’s around 0.028 millilitres of tea tree oil per kilogram a day.

    This doesn’t sound much, but for a 60kg human, that would be equivalent to drinking about one-and-a-half millilitres of pure tea tree oil a day. Nobody is going to be drinking that amount day in, day out. Virtually every application says not to ingest any tea tree oil because of its known human oral toxicity.

    This is the level that has no effect on reproduction. The level for reproductive toxicity is twice that.

    In cosmetics and toiletries, no-one would be exposed to that much tea tree oil. Less than 4% of tea tree oil components are absorbed via the skin. So even if you did smear that much tea tree oil on yourself, the concentration your body would be exposed to is less than a tenth of the amount that has no effect.

    Rats also metabolise tea tree oil components differently to humans. They produce a toxic byproduct that affects sperm. By comparison, humans only produce trace levels of this byproduct.

    So what happened recently?

    In November 2025, another European committee, the Scientific Committee on Consumer Safety gave its update.

    It considered the issues of dose and metabolism outlined above. It also considered human pharmacovigilance data (where therapies are monitored over time to track any potential safety issues). The pharmacovigilance data showed no sign of reproductive toxicity associated with human use of existing products.

    It considered tea tree oil’s use in cosmetics and toiletries to be safe up to the maximum concentration of:

    • 2.0% in shampoo
    • 1.0% in shower gel
    • 1.0% in face wash
    • 0.1% in face cream.

    The United Kingdom has also weighed in. In August 2025, its Health and Safety Executive didn’t classify tea tree oil as a reproductive toxicant.

    What this means for the EU’s classification of tea tree oil in the future is unclear. Shifting it to another category – toxicity category 2, a suspected human reproductive toxicant – would be an option.

    In a nutshell

    Europe’s initial evaluation of tea tree oil as a presumed human reproductive toxicant in 2023 understandably sounds alarming. But the 2025 update has toned down warnings.

    The subsequent re-evaluation of evidence – of tea tree oil’s concentrations and applications, species-specific toxicity, and real-world data tracking safety in humans – means we can be much more confident of its safety.

    Tea tree oil, when used as directed, is much safer than the headlines suggest.

    Ian Musgrave, Senior Lecturer in Pharmacology, Adelaide University

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

    Don’t Forget…

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  • 6 Signs Of A Heart Attack… A Month In Advance

    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.

    Many people know the signs of a heart attack when it’s happening, but how about before it’s too late to avoid it?

    The signs

    • Unusual fatigue: persistent tiredness that doesn’t improve with rest
    • Shortness of breath: unexplained breathlessness during light activities or rest, which can be caused by fluid buildup in the lungs (because the heart isn’t circulating blood as well as it should)
    • Chest discomfort: pain, pressure, tightness, or aching in the chest due to reduced blood flow to the heart muscle—often occurring during physical exertion or emotional stress
    • Frequent indigestion: means that heartburn could be heart-related! This is about persistently reoccurring discomfort or pain in the upper abdomen
    • Sleep disturbances: difficulties falling asleep, staying asleep, or waking up abruptly
    • Excessive sweating: unexplained cold sweats or sudden sweating without physical exertion or excessive heat, can be a response to the decreased oxygen levels caused by less efficient blood flow

    Note: this is a list of warning signs, not a diagnostic tool. Any or even all of these could be caused by something else. Just, don’t ignore the signs and do get yourself checked out.

    For more details on each of these, enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

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