Ageless Aging – by Maddy Dychtwald

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

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

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

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

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

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

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

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

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

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  • No Time to Panic – by Matt Gutman

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    Matt Gutman is not a doctor or a psychologist. He’s a journalist, accustomed to asking questions and then asking more probing questions, unrelenting until he gets the answers he’s looking for.

    This book is the result of what happened when he needed to overcome his own anxiety and panic attacks, and went on an incisive investigative journey.

    The style is as clear and accessible as you’d expect of a journalist, and presents a very human exploration, nonetheless organized in a way that will be useful to the reader.

    It’s said that “experience is a great teacher, but she sends hefty bills”. In this case as in many, it’s good to learn from someone else’s experience!

    By the end of the book, you’ll have a good grounding in most approaches to dealing with anxiety and panic attacks, and an idea of efficacy/applicability, and what to expect.

    Bottom line: without claiming any magic bullet, this book presents six key strategies that Gutman found to work, along with his experiences of what didn’t. Valuable reading if you want to curb your own anxiety, or want to be able to help/support someone else with theirs.

    Click here to check out No Time To Panic, and find the peace you deserve!

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  • How Much Difference Do Probiotic Supplements Make, Really?

    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.

    How Much Difference Do Probiotic Supplements Make?

    There are three main things that get talked about with regard to gut health:

    • Prebiotics (fibrous foods)
    • Probiotics (things containing live “good” bacteria)
    • Postbiotics (things to help them thrive)

    Today we’ll be talking about probiotics, but if you’d like a refresher on general gut health, here’s our previous main feature:

    Making Friends With Your Gut (You Can Thank Us Later)

    What bacteria are in probiotics?

    There are many kinds, but the most common by far are Lactobacillus sp. and Bifidobacteria sp.

    Taxonomical note:sp.” just stands for “species”. The first name is the genus, which contains a plurality of (sometimes, many) species.

    Lactobacillus acidophilus, also written L. acidophilus, is a common species of Lactobacillus sp. in probiotics.

    Bifidobacterium bifidum, also written B. bifidum, is a common species of Bifidobacterium sp. in probiotics.

    What difference do they make?

    First, and perhaps counterintuitively, putting more bacteria into your gut has a settling effect on the digestion. In particular, probiotics have been found effective against symptoms of IBS and ulcerative colitis, (but not Crohn’s):

    Probiotics are also helpful against diarrhea, including that caused by infections and/or antibiotics, as well as to reduce antibiotic resistance:

    Probiotics also boost the immune system outside of the gut, too, for example reducing the duration of respiratory infections:

    Multi-Strain Probiotic Reduces the Duration of Acute Upper Respiratory Disease in Older People: A Double-Blind, Randomised, Controlled Clinical Trial

    You may recallthe link between gut health and brain health, thanks in large part to the vagus nerve connecting the two:

    The Brain-Gut Highway: A Two-Way Street

    No surprises, then, that probiotics benefit mental health. See:

    There are so many kinds; which should I get?

    Diversity is good, so more kinds is better. However, if you have specific benefits you’d like to enjoy, you may want to go stronger on particular strains:

    Choosing an appropriate probiotic product for your patient: An evidence-based practical guide

    Where can I get them?

    We don’t sell them, but here’s an example product on Amazon, for your convenience.

    Alternatively, you can check out today’s sponsor, who also sell such; we recommend comparing products and deciding which will be best for you

    Enjoy!

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  • What you need to know about tuberculosis

    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.

    Tuberculosis is the deadliest infectious disease globally. While it’s more common in developing countries, the U.S. has recently experienced outbreaks in Kansas and North Carolina.

    TB is often called the “silent killer” because it can go unnoticed—and show no symptoms—in its inactive or latent state. The CDC estimates that up to 13 million people live with inactive TB in the U.S. 

    The bacteria that cause TB can hide “in a very small area in the lungs or a lymph node, stay there, and in a sleepy state, remain [there] for weeks to several years before emerging and causing disease,” says Dr. Patricio Escalante, a critical care medicine specialist and pulmonologist at Mayo Clinic. Once it reappears, it can cause symptoms and illness, and transmit to others by air, he adds. 

    Because people can have TB without experiencing symptoms, controlling the disease’s spread requires investment in public health systems to detect and treat it, explains Dr. Peter Chin-Hong, a professor of medicine and infectious disease physician with University of California, San Francisco Health. 

    Read on to learn more about TB and why we’re seeing more outbreaks in the U.S. 

    What is tuberculosis? 

    TB is an infection caused by bacteria called Mycobacterium tuberculosis. It usually affects the lungs, but it can also affect other organs, including the brain, larynx (voice box), kidneys, spine, and lymph nodes. 

    TB is spread through the air when someone with active TB disease coughs, talks, or sings. 

    There are two types of TB: 

    • Inactive TB: Also known as latent TB, this form occurs when a person has TB germs in their body but no symptoms. They don’t feel sick and can’t spread it to other people. According to the Centers for Disease Control and Prevention, one in 10 people with inactive TB who don’t get treatment will get sick with active TB. 
    • Active TB: This form occurs when TB germs multiply in your body, creating symptoms.  The bacteria can multiply and turn into active TB when the immune system is under stress, like during an illness. With active TB disease, you can spread the disease to others. Without treatment, active TB can be deadly. 

    Both inactive and active TB can be treated with antibiotics. 

    What are the symptoms of active TB disease?

    Symptoms for active TB disease in the lungs include

    • Chest pain
    • A cough that lasts three or more weeks 
    • Weakness or fatigue 
    • Fever
    • Weight loss
    • Night sweats
    • Coughing up blood or phlegm
    • Loss of appetite

    Active TB disease outside of the lungs can cause other symptoms. For instance, TB disease in the lymph nodes can cause red or purple swelling under the skin.

    Why are we seeing more cases of TB in the U.S.? 

    Chin-Hong explains that public health efforts to prevent TB have been underfunded for years and continue to be defunded. “Public health is really the backbone of how you control TB, because many people don’t know they have TB,” he adds. 

    “People have to go out and trace [it], see that the people who have TB take the medicines, and check the people who they’ve been in contact with to see if they [got] infected, even if they have no symptoms.” 

    When public health efforts are successful, there’s “a tendency to decrease investments on those public health organizations and programs because they are no longer seeing a lot of patients,” which can eventually cause outbreaks, adds Escalante. 

    Another possible reason for why we’re seeing outbreaks in the U.S. is the COVID-19 pandemic, says Chin-Hong. People may have delayed medical care for possible TB, so they could be spreading it to others in their communities.

    Who’s most at risk for tuberculosis?

    While anyone can get TB, certain people are at higher risk, including: 

    • People who are immunocompromised (because of conditions like HIV or cancer)
    • People who live in group settings like prisons, jails, or homeless shelters. 
    • People who travel frequently or were born in places where TB is more common than in the U.S., including some countries in Asia, Africa, and Latin America.
    • People who recently interacted with someone with active TB.

    Is there a vaccine for TB? 

    Yes, there is a vaccine for TB called Bacille Calmette-Guérin. However, because there are usually not too many cases of TB in the U.S., the vaccine is not routinely administered here. The BCG vaccine is given to infants and young children in countries where TB is common. 

    How is TB treated?

    Both inactive and active TB can be treated with antibiotics. 

    “It takes several antibiotics to treat active TB effectively” and to prevent the bacteria from mutating while on treatment, adds Escalante. Active TB requires a prolonged antibiotics treatment, which usually takes 6 months and can sometimes take up to nine months.

    “We have to treat [TB patients] very carefully, with antibiotics delivered under close direct observation, because if the patient starts feeling well after a few weeks of treatment, they tend to stop the antibiotics, and that’s when the bacteria becomes resistant, if treatments are not appropriately completed,” he explains. “And, therefore, they need to be supervised to make sure they continue and complete treatment.”

    How do I know if I have TB?

    If you’ve been exposed to someone with TB or you think you may have it, you should contact your health care provider or state or local health department to get tested with a TB blood test or TB skin test

    How can I protect myself from TB? 

    Chin-Hong says it’s important to watch out for symptoms like fever, night sweats, and weight loss. In the U.S., he adds, “the only way you can really prevent TB as somebody who doesn’t have it or is not exposed is to continue to think of symptoms that you might have and [seek] medical attention.” 

    Additionally, if you work or live in a high-risk environment where you might be exposed to TB—such as a nursing home, hospital, homeless shelter, or prison—you should get screened for TB. Chin-Hong adds that most employers in those settings already offer screening to employees. 

    Other things you can do include:

    • Cover your mouth when coughing or sneezing.
    • If you have an inactive or latent TB infection, follow your treatment plan and doctor’s recommendations.
    • Avoid close contact with people with active TB.
    • Wash your hands often.
    • If you’re traveling to an area where TB is more common, talk to your doctor about how you can protect yourself.

    Find out more about TB here.

    This article first appeared on Public Good News and is republished here under a Creative Commons Attribution-NoDerivatives 4.0 International License.

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  • Macadamias vs Hazelnuts – Which is Healthier?

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    Our Verdict

    When comparing macadamias to hazelnuts, we picked the hazelnuts.

    Why?

    In terms of macros first, hazelnuts have 2x the protein, and slightly more carbs and fiber. We call this a win for hazelnuts.

    When it comes to vitamins, macadamias have more of vitamins B1, B2, and B3, while hazelnuts have more of vitamins A, B5, B6, B7, B9, C, and E. Notably, 28x more vitamin E, so that’s not inconsiderable. Also 10x the vitamin B9, and 5x the vitamin C, and the rest, more modest wins. In any case, clearly a strong win for hazelnuts here.

    In the category of minerals, macadamias have more selenium, while hazelnuts have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc. Another clear win for hazelnuts.

    In short, hazelnuts win in all categories. However, by all means enjoy either or both (unless you have a nut allergy, in which case, obviously don’t).

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts

    Take care!

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  • Magic Pill – by Johann Hari

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    Most well-known for his book “Stolen Focus”, this one’s about GLP-1 receptor agonists drugs, their strengths, and their problems.

    In this case, Hari himself opted for Ozempic, and this book chronicles his year-long journey on such, his personal experiences, and those he gathered from others along the way.

    From a starting position of being a sedentary enjoyer of junk food with 32% body fat and a 40” waist, he was prompted to act after his similarly-aged, similarly-lifestyled friend Hannah died of a heart attack.

    Being the science journalist he is, he also takes us through the history of the development of GLP-1 RAs, which sounds like it should be a very dry topic, but actually it’s very engaging reading.

    He also talks us through the side effects, and differently than how scientific papers do. We’re accustomed to reading “nausea” and that’s it; instead we get a lengthy description of dry-heaving next to a potted plant in Zürich airport while onlookers assumed he was drunk, we hear about belching up bile, of accidentally taking a double-dose and being too ill to leave the house for several days, making it only the distance from the bed to the bathtub.

    We hear, in short, about the disruption to normal life, in a way that adds a little color to the “many people stop because of the side effects”.

    A lot of the book is also given over to the psychology and sociology of it, as much as the hard science. Why did the West become fat in the first place; what is driving this change, and are these drugs just a commercial solution to a commercially-made problem, and if so, is that just perpetuating the root cause?

    Bottom line: ultimately, this text is both strongly for, and strongly against, GLP-1 receptor agonists. If you’ve been looking for a balanced book on the topic, this is it. And, as users of the new drugs grow in number, some have suggested that it will change humanity to an extent comparable with the invention of the smartphone. So, for or against or a bit of both, it’s good to at least understand them.

    Click here to check out Magic Pill, and understand both sides!

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  • The Best 4 Pool Exercises to Strengthen Your Core & Tone Up

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    A lot of people don’t love working on their core strength, but exercising in the pool can make it a lot more enjoyable, as well as minimizing risk of injury.

    Dr Alyssa Kuhn, arthritis specialist, also advises “being in the water also helps to control for balance and can offload the joints so they aren’t as painful”:

    The gentlest exercise

    The specific exercises she recommends are:

    Wood Chops

    Stagger your feet, clasp your hands, and submerge them in the water. Now, move your hands diagonally from one side to the other. This engages your core and balance using water resistance. Perform 10–20 reps per side, exhaling on the hardest part.

    Front Kick with Opposite Arm Press

    Kick one leg forward while pushing the opposite arm out or overhead—higher kicks increase difficulty by requiring more balance. If balance isn’t sufficient for you yet, hold onto the pool wall if needed. Either way, engage the core to lift the leg. Do 20–30 reps alternating sides.

    Wall Push-Ups

    Place your hands on the pool wall, shoulder-width apart. Keep feet together and hips slightly tucked for core engagement. Next, move your chest toward the wall and push back while maintaining a straight body—avoid arching your back. Do 10–20 reps.

    Arm Circles

    Stand with your feet wider than shoulder-width. Clasp your hands, extend your arms, and submerge them in the water. Make large circular motions for resistance training. This can be done with straight or bent arms for different difficulty levels. Do 10–20 circles in each direction.

    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 to read:

    Osteoporosis & Exercises: Which To Do (And Which To Avoid)

    Take care!

    Don’t Forget…

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