
Ageless – by Dr. Andrew Steele
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So, yet another book with “The new science of…” in the title; does this one deliver new science?
Actually, yes, this time! The author was originally a physicist before deciding that aging was the number one problem that needed solving, and switched tracks to computational biology, and pioneered a lot of research, some of the fruits of which can be found in this book, in amongst a more general history of the (very young!) field of biogerontology.
Downside: most of this is not very practical for the lay reader; most of it is explanations of how things happen on a cellular and/or genetic level, and how we learned that. A lot also pertains to what we can learn from animals that either age very slowly, or are biologically immortal (in other words, they can still be killed, but they don’t age and won’t die of anything age-related), or are immune to cancer—and how we might borrow those genes for gene therapy.
However, there are also chapters on such things as “running repairs”, “reprogramming aging”, and “how to live long enough to live even longer”.
The style is conversational pop science; in the prose, he simply states things without reference, but at the back, there are 40 pages of bibliography, indexed in the order in which they occurred and prefaced with the statement that he’s referencing in each case. It’s an odd way to do citations, but it works comfortably enough.
Bottom line: if you’d like to understand aging on the cellular level, and how we know what we know and what the likely future possibilities are, then this is a great book; it’s also simply very enjoyable to read, assuming you have an interest in the topic (as this reviewer does).
Click here to check out Ageless, and understand the science of getting older without getting old!
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Give Your Adrenal Glands A Chance
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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!
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I’m heading overseas. Do I really need travel vaccines?
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Australia is in its busiest month for short-term overseas travel. And there are so many things to consider when planning your trip. Unfortunately, it’s easy to overlook the importance of pre-travel vaccinations.
That’s particularly the case for those visiting friends and relatives, who are less likely to get vaccinated before leaving the country. Unfortunately, this is also the group at greater risk compared to other travellers.
That’s because they generally stay longer, are more likely to travel to rural areas, eat or drink local or untreated food and water, and have closer contact with the local population.
Maria Korneeva/Getty Why are travel vaccines important?
Although infectious diseases exist everywhere, in some destinations there is a higher risk of becoming sick.
This can be due to tropical climates, the quality of water and sanitation, and insects or animals that carry diseases. This is alongside declining vaccination rates in children and low vaccine uptake in adults (for instance, for the flu vaccine) globally.
Getting sick overseas can at best, interrupt your holiday plans, or at worst, lead to serious illness and having to navigate foreign health systems.
Which vaccines should I think about?
The first group of vaccines are routine ones, not specific to travel (for example, the measles or flu vaccine).
The next group are specific to the risk of infectious disease where you’re travelling (for example, typhoid vaccine) or related to a person’s health or planned activities.
Finally, some vaccines might be required by law (for example, a yellow fever vaccine, or vaccines for travellers to Mecca). These will require evidence you’ve had them for entry to some countries.
Measles
Measles is a highly infectious virus that can cause severe illness. It can transmit easily in public spaces such as shopping centres or on aeroplanes.
There are outbreaks globally. This includes in Australia, where cases are mainly linked to people returning from overseas, including from popular holiday destinations in Southeast Asia.
So ensure you’re vaccinated with two doses of the measles vaccine. You may not know if you had two doses as a child. So you should check your vaccine records or with your GP. If you’re still unsure, it’s safe to have another dose, particularly if you’re planning to travel overseas.
Measles vaccines are given to children in Australia at one year of age, but young infants are at highest risk of severe disease and death. That is why Australia currently provides an extra, free measles vaccine for infants from six months of age if they are going overseas.
The flu
Flu remains one of the most common causes of infection in travellers. Most people know they should get a flu vaccine during autumn or winter.
However, the vaccine best protects against disease for about three to four months. So another dose is recommended for people heading into the Northern Hemisphere winter.
Hepatitis A
Hepatitis A is a viral infection of the liver. It spreads through contaminated food or water, or through contact with an infected person. It’s common in many parts of the world.
A vaccine is available that can be given from one year of age. Two doses, given at least six months apart, provides lifetime protection against disease.
Typhoid
Typhoid is a bacterial disease that can cause high fevers and abdominal pain. Complications such as brain inflammation occur in 10-15% of people.
It is most commonly acquired in people travelling to Asia and sub-Saharan Africa. Typhoid, like hepatitis A, is spread through contaminated food and water.
There are two types of typhoid vaccines: an injection (which can be given from two years of age and is safe in people who are immunocompromised) and an oral vaccine (for people over six years of age).
Rabies
Rabies is caused by a virus that spreads when an infected animal bites or scratches. Dogs are the main carrier of the virus, but any mammal can be infected, including bats, monkeys and cats. Rabies is almost always fatal.
People who are bitten or scratched by a land mammal overseas or bat anywhere need urgent treatment (called “post-exposure prophylaxis”) to prevent getting rabies.
This treatment needs to given as soon as possible after the bite or scratch. But access overseas can be difficult, particularly in remote areas.
Rabies vaccination before you travel can reduce the need for this post-exposure prophylaxis or can simplify your treatment if you’re bitten or scratched by an infected animal.
So a two- or three-visit vaccination course is recommended before travel.
Other vaccines
Other vaccines include those against:
- mosquito-borne diseases yellow fever and Japanese encephalitis.
- cholera, a cause of severe diarrhoea
- mpox, which is recommended for sexually active gay, bisexual or other men who have sex with men. It is also recommended for anyone (regardless of sexual orientation or gender identity) who is planning overseas travel with the intention of having sex with sex workers or in a country where a type of the virus known as clade I is circulating.
How do I find out more?
See your GP or a travel doctor to find out how to stay healthy on your trip, including which vaccines are recommended for you. This will be based on your travel destinations, planned activities, and baseline health. Many vaccines are also available at pharmacies.
You might have to pay for some pre-travel vaccines. But this is usually a relatively small cost on top of what you’ve already spent on flights, accommodation and activities, and will mean less chance of disrupting your trip.
Archana Koirala, Paediatrician and Infectious Diseases Specialist; Clinical Researcher, University of Sydney; Anthea Katelaris, Public Health Physician and Conjoint Senior Lecturer in the School of Population Health, UNSW Sydney, and Phoebe Williams, Paediatrician & Infectious Diseases Physician; Senior Lecturer & NHMRC Fellow, Faculty of Medicine, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Cranberries vs Goji Berries – Which is Healthier?
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Our Verdict
When comparing cranberries to goji berries, we picked the cranberries.
Why?
Both are great! And your priorities may differ. Here’s how they stack up:
In terms of macros, goji berries have more protein, carbs, and fiber. This is consistent with them generally being eaten very dried, whereas cranberries are more often eaten fresh or from frozen, or partially rehydrated. In any case, goji berries are the “more food per food” option, so it wins this category. The glycemic indices are both low, by the way, though goji berries are the lower.
When it comes to vitamins, cranberries have more of vitamins B1, B2, B3, B5, B6, B9, E, K, and choline, while goji berries have more of vitamins A and C. Admittedly it’s a lot more, but still, on strength of overall vitamin coverage, the clear winner here is cranberries.
We see a similar story when it comes to minerals: cranberries have more copper, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while goji berries have (a lot) more calcium and iron. Again, by strength of overall mineral coverage, the clear winner here is cranberries.
Cranberries do also have some extra phytochemical benefits, including their prevention/cure status when it comes to UTIs—see our link below for more on that.
At any rate, enjoy either or both, but those are the strengths and weaknesses of these two berries!
Want to learn more?
You might like to read:
- Health Benefits Of Cranberries (But: You’d Better Watch Out)
- Goji Berries: Which Benefits Do They Really Have?
- The Sugary Food That Lowers Blood Sugars ← this is also about goji berries
Take care!
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Cassava vs Parsnip – Which is Healthier?
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Our Verdict
When comparing cassava to parsnips, we picked the parsnips.
Why?
This one wasn’t close!
In terms of macros, cassava has more than 2x the carbs while parsnips have nearly 3x the fiber, making for a very clear win for parsnips.
In the category of vitamins, cassava has more of vitamins B3 and C, while parsnips have more of vitamins B1, B2, B5, B6, B9, E, and K, with very large margins of difference in the latter two cases. Another overwhelming win for parsnips.
Looking at minerals, cassava is not higher in any minerals, while parsnips have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc; a very one-sided win for parsnips!
So, by all means enjoy either or both (diversity is good), but there’s a clear winner here today, and it’s parsnips.
Want to learn more?
You might like:
What Do The Different Kinds Of Fiber Do? 30 Foods That Rank Highest
Enjoy!
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The Fiber Fueled Cookbook – by Dr. Will Bulsiewicz
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We’ve previously reviewed Dr. Bulsiewicz’s book “Fiber Fuelled” (which is great), but this one is more than just a cookbook with the previous book in mind. Indeed, this is even a great stand-alone book by itself, since it explains the core principles well enough already, and then adds to it.
It’s also about a lot more than just “please eat more fiber”, though. It looks at FODMAPs, purine, histamine intolerance, celiac disease, altered gallbladder function, acid reflux, and more.
He offers a five-part strategy:
Genesis (what is the etiology of your problem)
- Restrict (cut things out to address that first)
- Observe (keep a food/symptom diary)
- Work things back in (re-add potential triggers one by one, see how it goes)
- Train your gut (your microbiome does not exist in a vacuum, and communication is two-way)
- Holistic healing (beyond the gut itself, looking at other relevant factors and aiming for synergistic support)
As for the recipes themselves, there are more than a hundred of them and they are good, so no more “how can I possibly cook [favorite dish] without [removed ingredient]?”
Bottom line: if you’d like better gut health, this book is a top-tier option for fixing existing complaints, and enjoying plain-sailing henceforth.
Click here to check out The Fiber Fueled Cookbook; your gut will thank you later!
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When Seasonal Allergies Strike, Can We Really Unstuff That Nose?
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It’s Q&A Day at 10almonds!
Have a question or a request? We love to hear from you!
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!
No question/request too big or small 😎
❝Around this time of year I am often plagued with allergies, and it seems that whenever I manage to unblock my nose, it reblocks itself almost immediately, is there anything that can be done to keep it clear?❞
Fully? No.
Half? Yes, actually!
First understand: when everything is functioning normally, your nostrils naturally alternate airflow dominance approximately every 2 hours* as part of the nasal cycle, a normal process controlled subconsciously by the brain, such that at any given time, you will be breathing through primarily your left nostril or primarily your right nostril.
*It can vary though, and will often be less often than that, especially when we’re sleeping, see: Length of Periods in the Nasal Cycle during 24-Hours Registration
This may seem odd, but alternating airflow lets each nostril recover from drying, irritation, and pathogen exposure, helping protect the lining of your nose and respiratory system. In other words, the congested phase increases blood flow to moisten and repair your nasal tissues while the open side handles most of the airflow.
However! You asked about when allergies strike, and it seems you’re taking measures to unblock your nose as completely as possible. The thing is, allergies (as well as some respiratory infections) and the overuse of decongestants can interfere with normal switching and make both nostrils feel blocked at once.
That’s fascinating, but how can we use this knowledge?
The key here is that if you are every 2 minutes trying re-clear both nostrils, you will be inadvertently messing one of them up (the one that’s supposed to be mostly closed).
By messing that one up, you’ll then place undue stress on the other one, whereupon you will in the near future find yourself messing that one up in a similar fashion.
Which leaves you with zero properly-functioning nostrils.
So instead, try to figure out which of your nostrils feels relatively least blocked (it may be tricky at first if you’re very congested; if air seems to be moving through neither, then if you have soreness there, note which side is worst, and conclude that the other side is the one you’re supposed to be breathing through).
Now, and here comes the hard part: leave the other side alone. Let it stay blocked. It is healing. Let it be.
You may be wondering: how am I supposed to unblock only one side? And the answer is: very very carefully, please!
You’ve probably already figured out that excessive nose-blowing only makes things worse, and that’s because to blow out of one side you need to compress the other, which doesn’t exactly help it to rest and reset.
Instead, consider putting hot water in a bowl with a little eucalyptus oil or similar, and (gently!) steam just one nostril, the one that’s supposed to be open, by (gently) covering the other nostril with your thumb. Not compressing it! Just gently covering, like a lid for your nostril.
Repeat as necessary, and switch sides when the sides switch, bearing in mind that your current condition is not “business as usual” so it probably won’t be every two hours; it’ll probably be much less often than that.
You can also try this, if the problem is running deeper than just your nostrils: Autogenic Drainage Technique (Step-By-Step Guide To Clear Mucus From Airways)
Want to learn more?
For more general seasonal allergy management, see:
- Oh, Honey ← one kind of honey may help vs allergies; most won’t
- Antihistamines’ Generation Gap ← different generations of antihistamines work differently, and those differences are important to understand
- Viruses, Bacteria, Allergens: One Nasal Spray To Stop Them All
And for more on the delightful topic of mucus, enjoy:
What Your Mucus Says About Your Health
Take care!
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