Aging Solo – by Ellen Dawson

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Many of us will face the challenge of “aging solo”, if indeed we’re not already. The premise of this book is that while it may indeed be a challenge, it can be an exciting challenge rather than a scary one.

Thus, Dawson bids us empower ourselves to tackle it head on, proactively.

To that end, she offers her “EMPOWER” framework:

  • Embrace the challenge of living solo
  • Manage money mindfully while welcoming desires
  • Prioritize vitality and live a vibrant life
  • Own your identity; build resilience and confidence
  • Weave bonds: build and maintain relationships (solo doesn’t mean lacking connections!
  • Energize yourself and discover new passions
  • Renew yourself and create a joyful environment

Now, as listed, those may seem a little vague, but rest assured she goes into great detail in the book, with a whole chapter for each.

For example, prioritizing vitality and energizing oneself can seem like a double-up, but the former chapter is about healthy living in the context of the solo life, while the latter chapter is more about avocation lifelong learning, overcoming fear of the unknown, and making sure to actually live this one precious life, not just go through the motions.

The style is energetic and motivational, and yet backed up with 19 pages of scientific references.

Bottom line: this book is, in essence, a roadmap for aging solo and creating the future we deserve, on our own terms. An enjoyable, practical, and uplifting read!

Click here to check out Aging Solo, and thrive as a “Soloist”!

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  • What’s Keeping the US From Allowing Better Sunscreens?

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    When dermatologist Adewole “Ade” Adamson sees people spritzing sunscreen as if it’s cologne at the pool where he lives in Austin, Texas, he wants to intervene. “My wife says I shouldn’t,” he said, “even though most people rarely use enough sunscreen.”

    At issue is not just whether people are using enough sunscreen, but what ingredients are in it.

    The Food and Drug Administration’s ability to approve the chemical filters in sunscreens that are sold in countries such as Japan, South Korea, and France is hamstrung by a 1938 U.S. law that has required sunscreens to be tested on animals and classified as drugs, rather than as cosmetics as they are in much of the world. So Americans are not likely to get those better sunscreens — which block the ultraviolet rays that can cause skin cancer and lead to wrinkles — in time for this summer, or even the next.

    Sunscreen makers say that requirement is unfair because companies including BASF Corp. and L’Oréal, which make the newer sunscreen chemicals, submitted safety data on sunscreen chemicals to the European Union authorities some 20 years ago.

    Steven Goldberg, a retired vice president of BASF, said companies are wary of the FDA process because of the cost and their fear that additional animal testing could ignite a consumer backlash in the European Union, which bans animal testing of cosmetics, including sunscreen. The companies are asking Congress to change the testing requirements before they take steps to enter the U.S. marketplace.

    In a rare example of bipartisanship last summer, Sen. Mike Lee (R-Utah) thanked Rep. Alexandria Ocasio-Cortez (D-N.Y.) for urging the FDA to speed up approvals of new, more effective sunscreen ingredients. Now a bipartisan bill is pending in the House that would require the FDA to allow non-animal testing.

    “It goes back to sunscreens being classified as over-the-counter drugs,” said Carl D’Ruiz, a senior manager at DSM-Firmenich, a Switzerland-based maker of sunscreen chemicals. “It’s really about giving the U.S. consumer something that the rest of the world has. People aren’t dying from using sunscreen. They’re dying from melanoma.”

    Every hour, at least two people die of skin cancer in the United States. Skin cancer is the most common cancer in America, and 6.1 million adults are treated each year for basal cell and squamous cell carcinomas, according to the Centers for Disease Control and Prevention. The nation’s second-most-common cancer, breast cancer, is diagnosed about 300,000 times annually, though it is far more deadly.

    Dermatologists Offer Tips on Keeping Skin Safe and Healthy

    – Stay in the shade during peak sunlight hours, 10 a.m. to 4 p.m. daylight time.– Wear hats and sunglasses.– Use UV-blocking sun umbrellas and clothing.– Reapply sunscreen every two hours.You can order overseas versions of sunscreens from online pharmacies such as Cocooncenter in France. Keep in mind that the same brands may have different ingredients if sold in U.S. stores. But importing your sunscreen may not be affordable or practical. “The best sunscreen is the one that you will use over and over again,” said Jane Yoo, a New York City dermatologist.

    Though skin cancer treatment success rates are excellent, 1 in 5 Americans will develop skin cancer by age 70. The disease costs the health care system $8.9 billion a year, according to CDC researchers. One study found that the annual cost of treating skin cancer in the United States more than doubled from 2002 to 2011, while the average annual cost for all other cancers increased by just 25%. And unlike many other cancers, most forms of skin cancer can largely be prevented — by using sunscreens and taking other precautions.

    But a heavy dose of misinformation has permeated the sunscreen debate, and some people question the safety of sunscreens sold in the United States, which they deride as “chemical” sunscreens. These sunscreen opponents prefer “physical” or “mineral” sunscreens, such as zinc oxide, even though all sunscreen ingredients are chemicals.

    “It’s an artificial categorization,” said E. Dennis Bashaw, a retired FDA official who ran the agency’s clinical pharmacology division that studies sunscreens.

    Still, such concerns were partly fed by the FDA itself after it published a study that said some sunscreen ingredients had been found in trace amounts in human bloodstreams. When the FDA said in 2019, and then again two years later, that older sunscreen ingredients needed to be studied more to see if they were safe, sunscreen opponents saw an opening, said Nadim Shaath, president of Alpha Research & Development, which imports chemicals used in cosmetics.

    “That’s why we have extreme groups and people who aren’t well informed thinking that something penetrating the skin is the end of the world,” Shaath said. “Anything you put on your skin or eat is absorbed.”

    Adamson, the Austin dermatologist, said some sunscreen ingredients have been used for 30 years without any population-level evidence that they have harmed anyone. “The issue for me isn’t the safety of the sunscreens we have,” he said. “It’s that some of the chemical sunscreens aren’t as broad spectrum as they could be, meaning they do not block UVA as well. This could be alleviated by the FDA allowing new ingredients.”

    Ultraviolet radiation falls between X-rays and visible light on the electromagnetic spectrum. Most of the UV rays that people come in contact with are UVA rays that can penetrate the middle layer of the skin and that cause up to 90% of skin aging, along with a smaller amount of UVB rays that are responsible for sunburns.

    The sun protection factor, or SPF, rating on American sunscreen bottles denotes only a sunscreen’s ability to block UVB rays. Although American sunscreens labeled “broad spectrum” should, in theory, block UVA light, some studies have shown they fail to meet the European Union’s higher UVA-blocking standards.

    “It looks like a number of these newer chemicals have a better safety profile in addition to better UVA protection,” said David Andrews, deputy director of Environmental Working Group, a nonprofit that researches the ingredients in consumer products. “We have asked the FDA to consider allowing market access.”

    The FDA defends its review process and its call for tests of the sunscreens sold in American stores as a way to ensure the safety of products that many people use daily, rather than just a few times a year at the beach.

    “Many Americans today rely on sunscreens as a key part of their skin cancer prevention strategy, which makes satisfactory evidence of both safety and effectiveness of these products critical for public health,” Cherie Duvall-Jones, an FDA spokesperson, wrote in an email.

    D’Ruiz’s company, DSM-Firmenich, is the only one currently seeking to have a new over-the-counter sunscreen ingredient approved in the United States. The company has spent the past 20 years trying to gain approval for bemotrizinol, a process D’Ruiz said has cost $18 million and has advanced fitfully, despite attempts by Congress in 2014 and 2020 to speed along applications for new UV filters.

    Bemotrizinol is the bedrock ingredient in nearly all European and Asian sunscreens, including those by the South Korean brand Beauty of Joseon and Bioré, a Japanese brand.

    D’Ruiz said bemotrizinol could secure FDA approval by the end of 2025. If it does, he said, bemotrizinol would be the most vetted and safest sunscreen ingredient on the market, outperforming even the safety profiles of zinc oxide and titanium dioxide.

    As Congress and the FDA debate, many Americans have taken to importing their own sunscreens from Asia or Europe, despite the risk of fake products.

    “The sunscreen issue has gotten people to see that you can be unsafe if you’re too slow,” said Alex Tabarrok, a professor of economics at George Mason University. “The FDA is just incredibly slow. They’ve been looking at this now literally for 40 years. Congress has ordered them to do it, and they still haven’t done it.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Ruminating vs Processing

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    When it comes to traumatic experiences, there are two common pieces of advice for being able to move forwards functionally:

    1. Process whatever thoughts and feelings you need to process
    2. Do not ruminate

    The latter can seem, at first glance, a lot like the former. So, how to tell them apart, and how to do one without the other?

    Getting tense

    One major difference between the two is the tense in which our mental activity takes place:

    • processing starts with the traumatic event (or perhaps even the events leading up to the traumatic event), analyses what happened and if possible why, and then asks the question “ok, what now?” and begins work on laying out a path for the future.
    • rumination starts with the traumatic event (or perhaps even the events leading up to the traumatic event), analyses what happened and if why, oh why oh why, “I was such an idiot, if only I had…” and gets trapped in a fairly tight (and destructive*) cycle of blame and shame/anger, never straying far from the events in question.

    *this may be directly self-destructive, but it can also sometimes be only indirectly self-destructive, for example if the blame and anger is consciously placed with someone else.

    This idea fits in, by the way, with Dr. Elisabeth Kübler-Ross’s “five stages of grief” model; rumination here represents the stages “bargaining”, “despair”, and “anger”, while emotional processing here represents the stage “acceptance”. Thus, it may be that rumination does have a place in the overall process—just don’t get stuck there!

    For more on healthily processing grief specifically:

    What Grief Does To The Body (And How To Manage It)

    Grief, by the way, can be about more than the loss of a loved one; a very similar process can play out with many other kinds of unwanted life changes too.

    What are the results?

    Another way to tell them apart is to look at the results of each. If you come out of a long rumination session feeling worse than when you started, it’s highly unlikely that you just stopped too soon and were on the verge of some great breakthrough. It’s possible! But not likely.

    • Processing may be uncomfortable at first, and if it’s something you’ve ignored for a long time, that could be very uncomfortable at first, but there should quite soon be some “light at the end of the tunnel”. Perhaps not even because a solution seems near, but because your mind and body recognize “aha, we are doing something about it now, and thus may find a better way forward”.
    • Rumination tends to intensify and prolong uncomfortable emotions, increases stress and anxiety, and likely disrupts sleep. At best, it may serve as a tipping point to seek therapy or even just recognize “I should figure out a way to deal with this, because this isn’t doing me any good”. At worst, it may serve as a tipping point to depression, and/or substance abuse, and/or suicidality.

    See also: How To Stay Alive (When You Really Don’t Want To) ← which also has a link back to our article on managing depression, by the way!

    Did you choose it, really?

    A third way to tell them apart is the level of conscious decision that went into doing it.

    • Processing is almost always something that one decides “ok, let’s figure this out”, and sits down to figure it out.
    • Rumination tends to be about as voluntary as social media doomscrolling. Technically we may have decided to begin it (we also might not have made any conscious decision, and just acted on impulse), but let’s face it, our hands weren’t at the wheel for long, at all.

    A good way to make sure that it is a conscious process, is to schedule time for it in advance, and then do it only during that time. If thoughts about it come up at other times, tell yourself “no, leave that for later”, and then deal with it when (and only when) the planned timeslot arrives.

    It’s up to you and your schedule what time you pick, but if you’re unsure, consider an hour in the early evening. That means that the business of the day is behind you, but it’s also not right before bed, so you should have some decompression time as a buffer. So for example, perhaps after dinner you might set a timer* for an hour, and sit down to journal, brainstorm, or just plain think, about the matter that needs processing.

    *electronic timers can be quite jarring, and may distract you while waiting for the beeps. So, consider investing in a relaxing sand timer like this one instead.

    Is there any way to make rumination less bad?

    As we mentioned up top, there’s a case to be made for “rumination is an early part of the process that gets us where we need to go, and may not be skippable, or may not be advisable to skip”.

    So, if you are going to ruminate, then firstly, we recommend again bordering it timewise (with a timer as above) and having a plan to pull yourself out when you’re done rather than getting stuck there (such as: The Off-Button For Your Brain: How To Stop Negative Thought Spirals).

    And secondly, you might want to consider the following technique, which allows one to let one’s brain know that the thing we’re thinking about / imagining is now to be filed away safely; not lost or erased, but sent to the same place that nightmares go after we wake up:

    A Surprisingly Powerful Tool: Eye Movement Desensitization & Reprocessing (EMDR)

    What if I actually do want to forget?

    That’s not usually recommendable; consider talking it through with a therapist first. However, for your interest, there is a way:

    The Dark Side Of Memory (And How To Forget)

    Take care!

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  • Beetroot vs Cabbage – Which is Healthier?

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    Our Verdict

    When comparing beetroot to cabbage, we picked the beetroot.

    Why?

    In terms of macros, there isn’t much difference between them, but beetroot has slightly more fiber, carbs, and protein, making for a very slender nominal win in this category.

    In the category of vitamins, beetroot has more of vitamins B3, B7, and B9, while cabbage has more of vitamins A, B1, B5, B6, C, E, and K, winning this round.

    Looking at minerals, beetroot has more copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while cabbage has more calcium, yielding an 8:1 win to beetroot here.

    In other considerations, beetroot has more nitrates, and cabbage would have more more polyphenols if we count only the roots and not the greens, but if we count both, then beetroot wins on that, too.

    Either way, adding up the sections makes for an overall win for beetroot, but by all means do enjoy either or both, as diversity is best!

    Want to learn more?

    You might like:

    Beetroot For More Than Just Your Blood Pressure

    Enjoy!

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  • Capsaicin For Weight Loss And Against Inflammation

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    Capsaicin’s Hot Benefits

    Capsaicin, the compound in hot peppers that makes them spicy, is a chemical irritant and a neurotoxin. However, humans being humans, we decided to eat them for fun.

    In contrast to many other ways in which humans recreationally enjoy things that are objectively poisonous, consuming capsaicin (in moderation) is considered to have health benefits, such as aiding weight loss (by boosting metabolism) and reducing inflammation.

    Let’s see what the science says…

    First: is it safe?

    Capsaicin is classified as “Generally Recognized As Safe”. That said, the same mechanism that causes them to boost metabolism, does increase blood pressure:

    Mechanisms underlying the hypertensive response induced by capsaicin

    If you are in good cardiovascular health, this increase should be slight and not pose any threat, unless for example you enter a chili-eating contest when not acclimated to such:

    Capsaicin and arterial hypertensive crisis

    As ever, if unsure, do check with your doctor first, especially if you are taking any blood pressure medications, or otherwise have known blood pressure issues.

    Does it really boost metabolism?

    It certainly does; it works by increasing oxygen consumption and raising body temperature, both of which mean more calories will be burned for the same amount of work:

    Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications

    This means, of course, that chili peppers enjoy the status of being functionally a “negative calorie” food, and a top-tier one at that:

    Chili pepper as a body weight-loss food

    Here’s a good quality study that showed a statistically significant* fat loss improvement over placebo:

    Capsaicinoids supplementation decreases percent body fat and fat mass: adjustment using covariates in a post hoc analysis

    *To put it in numbers, the benefit was:

    • 5.91 percentage points lower body fat percentage than placebo
    • 6.68 percentage points greater change in body fat mass than placebo

    See also: Difference between percentages and percentage points

    For those who prefer big reviews than single studies, we’ve got you covered:

    The Effects of Capsaicin and Capsiate on Energy Balance: Critical Review and Meta-analyses of Studies in Humans

    Does it really reduce inflammation?

    Counterintuitive as it may seem, yes. By means of reducing oxidative stress. Given that things that reduce oxidative stress tend to reduce inflammation, and in turn tend to reduce assorted disease risks (from diabetes to cancer to Alzheimer’s), this probably has more knock-on benefits too, but we don’t have room to explore all of those today.

    Fresh peppers are best for this, but dried peppers (such as when purchased as a ground spice in the supermarket, or when purchased as a capsule-based supplement) still have a very respectable anti-inflammatory effect:

    How much should we take?

    It’s recommended to start at a low dose and gradually increase it, but 2–6mg of capsaicin per day is the standard range used in studies.

    If you’re getting this from peppers, then for example cayenne pepper (a good source of capsaicin) contains around 2.5mg of capsaicin per 1 gram of cayenne.

    In the case of capsules, if for example you don’t like eating hot pepper, this will usually mean taking 2–6 capsules per day, depending on dosage.

    Make sure to take it with plenty of water!

    Where can we get it?

    Fresh peppers or ground spice from your local grocery store is fine. Your local health food store probably sells the supplements, too.

    If you’d like to buy it online, here is an example product on Amazon.

    Note: options on Amazon were more limited than usual, so this product is not vegan, and probably not halal or kosher, as the capsule contains an unspecified gelatin.

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  • Play reduces stress and lifts wellbeing – and adults benefit as much as children do

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    Somewhere along the way to adulthood, time to play fades away. We tend to trade silliness and imagination for seriousness and busyness.

    Yet there is clear evidence that adults benefit from playfulness just as children do.

    Research shows that adults who engage in playful activities tend to cope better with stress, experience more positive emotions, show greater resilience when facing challenges, and report higher levels of life satisfaction.

    Our research with New Zealand families highlights how supporting unstructured play can help adults feel less stressed and more connected, while also normalising playfulness in everyday family life.

    In a world that demands constant busyness, play offers essential qualities we are at risk of losing: spontaneity, togetherness and the freedom to have fun.

    Play in adulthood can look different from play in childhood. It is less about toys or games and more about how we approach everyday experiences.

    Adult play can be physical, social, creative or imaginative. It might involve movement, music, humour, storytelling, problem-solving or simply doing something for the pleasure of it.

    What makes an activity playful is not its form, but the mindset behind it: curiosity, openness and a willingness to engage without a fixed outcome. For adults, play is often woven into hobbies and moments of exploration that sit outside work and obligation.

    Getty Images

    The benefits of play in adult life

    A recent study suggests a potential neurobiological pathway between playfulness and cognitive health in older adults.

    At its core, play provides a space to reset, allowing us to step outside pressure and performance. In doing so, it supports not only stress regulation, but sustains emotional balance and quality of life across adulthood.

    The value of playfulness also goes beyond the individual. Playful engagement in social contexts helps build shared emotional resources, shaping how people interact and cope together over time.

    Playfulness in adults is also associated with higher emotional intelligence, including stronger ability to perceive and manage emotions in social situations. Observational studies further show that adults who engage playfully are more empathetic, reciprocal and positive in their interactions with others, reinforcing social connection and belonging.

    Importantly, play has a unique ability to cut across age boundaries. When adults and children play together, even if unrelated, differences in age, role and status tend to fade, replaced by shared enjoyment and interaction.

    Research suggests these inter-generational play experiences can strengthen relationships, support wellbeing and reduce age-based stereotypes. Play becomes a shared language, bridging age divides that are often reinforced by modern living.

    As our work highlights, unstructured play remains both possible and meaningful in contemporary life, with families reporting benefits for children’s development as well as family cohesion and shared wellbeing. These findings suggest play can function as an ordinary, rather than exceptional, feature of family and community life.

    Making room for play in everyday life

    If play matters across the lifespan, the spaces we inhabit need to support it.

    Yet most public environments continue to treat play as something designed primarily for children. Research in urban design suggests the most effective playful environments for adults are those that don’t announce themselves as playgrounds, but instead embed playful possibilities into everyday settings.

    Features such as oversized steps, stepping stones, interactive seating or winding paths can invite exploration, balance and movement. In some cities, this extends to adult-sized play elements integrated into public space, such as musical swings that turn routine movement into playful interaction.

    Despite these examples, play-oriented design remains the exception rather than the norm, with most public play infrastructure still concentrated in children’s spaces. Designing cities that invite adult play as part of everyday life could be a valuable investment in inclusion, social connection and population wellbeing.

    Environments that support play are not just physical, but social. Just as urban design can invite or discourage playful movement, social norms shape whether play feels acceptable in adult life.

    When play is treated as embarrassing, indulgent or something to apologise for, it quickly disappears. But when playful behaviour is visible and unremarkable, it becomes easier for others to participate.

    Play has long been treated as something separate from adult life, confined to childhood or reserved for rare moments of leisure. Yet the evidence suggests playfulness continues to matter well beyond early development.

    Reframing play as a legitimate part of adult life opens up new ways of thinking about wellbeing across the lifespan.

    Scott Duncan, Professor of Population Health, Auckland University of Technology and Melody Smith, Professor of Health Science, University of Auckland, Waipapa Taumata Rau

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

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  • Chickpeas vs Edamame – Which is Healthier?

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    Our Verdict

    When comparing chickpeas to edamame, we picked the edamame.

    Why?

    Both are great! But there are some important nutritional differences:

    In terms of macros, chickpeas have slightly more fiber and 3x the carbs, while edamame has slightly more protein. We’ll call this category a tie, but subjectively you could swing it either way, depending on how you feel about the carbs, since they’re the main difference.

    In the category of vitamins, chickpeas have slightly more vitamin B6, while edamame has a lot more of vitamins A, B1, B2, B3, B5, B7, B9, C, E, K, and choline. A very clear win for edamame here.

    When it comes to minerals, chickpeas have more iron, selenium, and zinc, while edamame has more calcium, magnesium, and potassium. That’s a 3:3 tie, and they’re equal in the other minerals they both contain, so this round’s indeed tied.

    Looking at phytochemicals, edamame is vastly superior for polyphenols (by several orders of magnitude), winning this round easily.

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

    Want to learn more?

    You might like:

    Why You Can’t Skimp On Amino Acids

    Enjoy!

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