Aging with Grace – by Dr. David Snowdon

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First, what this book is not: a book about Christianity. Don’t worry, we didn’t suddenly change the theme of 10almonds.

Rather, what this book is: a book about a famous large (n=678) study into the biology of aging, that took a population sample of women who had many factors already controlled-for, e.g. they ate the same food, had the same schedule, did the same activities, etc—for many years on end. In other words, a convent of nuns.

This allowed for a lot more to be learned about other factors that influence aging, such as:

  • Heredity / genetics in general
  • Speaking more than one language
  • Supplementing with vitamins or not
  • Key adverse events (e.g. stroke)
  • Key chronic conditions (e.g. depression)

The book does also cover (as one might expect) the role that community and faith can play in healthy longevity, but since the subjects were 678 communally-dwelling people of faith (thus: no control group of faithless loners), this aspect is discussed only in anecdote, or in reference to other studies.

The author of this book, by the way, was the lead researcher of the study, and he is a well-recognised expert in the field of Alzheimer’s in particular (and Alzheimer’s does feature quite a bit throughout).

The writing style is largely narrative, and/but with a lot of clinical detail and specific data; this is by no means a wishy-washy book.

Bottom line: if you’d like to know what nuns were doing in the 1980s to disproportionally live into three-figure ages, then this book will answer those questions.

Click here to check out Aging with Grace, and indeed age with grace!

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  • Full Body Stretches (Without Getting On The Floor)

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    When it comes to exercise, do you love getting down on the floor? No?

    If you don’t, then mobility coach Alisa Szyman has just the thing for you:

    Stick to this

    This routine uses a dowel rod (or broomstick) to unlock your hips, spine, and shoulders. We’ll be doing warm-up, mobility, and active stretching. Here’s what it looks like, step-by-step:

    • Warm up:
      • Hold the dowel overhead and lower it to meet your lifted knee, alternating sides.
      • Put the dowel across your upper back, and rotate your torso from side to side with your hips facing forwards.
      • With the dowel behind you, make controlled torso circles forwards and backwards to loosen your mid-back.
      • If you take your time and prioritize good form, you should feel the difference (in a good way!) before proceeding to the exercises below.
    • Good morning: with the dowel behind your head, hinge forwards from your hips while keeping your spine long and chest open, then return upright.
    • Hamstring sweep: with a wide stance and soft knees, hinge at your hips and sweep your chest in a smooth arc from one side to the other, stretching your hamstrings and engaging your core.
    • Shoulder mobility: hold the dowel in one hand and rotate it behind your back to the other hand, passing it around your body slowly and with good, steady control.
    • Wrist stretch: hold the dowel in front with both hands; twist your wrists one way, then the other, feeling the stretch through your wrists, shoulders, and arms.
    • Lateral squat & twist: hold the dowel at hip level, shift into a side squat, twist your torso towards your bent leg, lean forwards slightly, and reach the dowel towards the floor.
    • Forward fold: with the dowel behind your back, hinge forwards from your hips, fold your torso towards the floor as your arms lift up and over your head, then return to standing.
    • Side bends: with one end of the dowel on the floor, and the other arm overhead reaching to the side, bend through your torso to stretch your the side of your body.
    • Spine rotation (lift and twist): hold the dowel in front with wide arms, lift one arm and rotate your torso towards that side, stretching your shoulder, chest, and upper back.
    • Spine rotation (parallel hold): with the dowel held straight at hip level, lift it to shoulder height as you rotate your torso to one side, keeping the dowel parallel to the floor, then return to center.
    • Hips, glutes & balance: using the dowel for support, lift your knee, hinge forwards from your hips, extend your back leg while lowering your chest, then return to the start to do the other side.
    • Hip abduction & curtsy lunge: using the dowel for balance again, lift your leg out to the side, then step it diagonally behind you into a curtsy lunge, returning to standing before repeating.
    • Sumo squat: with a wide stance with toes slightly out, hold the dowel and lift your arms parallel to the floor, lowering into a squat while keeping your chest tall, stretching and strengthening your inner thighs and groin as you do.
    • Full body stretch: with the dowel overhead and your arms straight, reach upwards as you inhale, then exhale as you fold forwards, relaxing your back; repeat with gentle side-to-side swaying.

    For more detail plus visual demonstrations that make it much easier than it might sound, enjoy:

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

    Want to learn more?

    You might also like:

    3 Standing Abs Exercises You’ll Actually Feel Tomorrow

    Take care!

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  • Asparagus vs Green Beans – Which is Healthier?

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    Our Verdict

    When comparing asparagus to green beans, we picked the asparagus.

    Why?

    Both have their strong points, but one has more:

    In terms of macros, asparagus has 2x the protein (a fair feat for a plant whose last name is not “beans”!) while green beans have nearly 2x the fiber and just under 3x the carbs. With that spread of data, we say it all evens out to a tie in this round.

    In the category of vitamins, asparagus has considerably more of vitamins A, B1, B2, B3, B5, B7, B9, C, E, K, and choline, while green beans have more vitamin B6—an overwhelming 10:1 win for asparagus.

    Looking at minerals next, asparagus has more copper, phosphorus, potassium, selenium, and zinc, while green beans have more calcium, iron, magnesium, and manganese, yielding a modestly marginal 5:4 victory to asparagus here.

    In other considerations, asparagus has a higher polyphenol content, mostly quercetin. So that’s another point for asparagus.

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

    Want to learn more?

    You might like:

    Fight Inflammation & Protect Your Brain, With Quercetin

    Enjoy!

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  • Is Dairy Scary?

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    Is Dairy Scary?

    Milk and milk products are popularly enjoyed as a good source of calcium and vitamin D.

    In contrast, critics of dairy products (for medical reasons, rather than ethical, which is another matter entirely and beyond the scope of this article) point to risks of cancer, heart disease, and—counterintuitively—osteoporosis. We’ll focus more on the former, but touch on the latter two before closing.

    Dairy & Cancer

    Evidence is highly conflicting. There are so many studies with so many different results. This is partially explicable by noting that not only is cancer a many-headed beast that comes in more than a hundred different forms and all or any of them may be affected one way or another by a given dietary element, but also… Not all milk is created equal, either!

    Joanna Lampe, of the Public Health Sciences division, Fred Hutchinson Cancer Research Center in Seattle, writes:

    ❝Dairy products are a complex group of foods and composition varies by region, which makes evaluation of their association with disease risk difficult. For most cancers, associations between cancer risk and intake of milk and dairy products have been examined only in a small number of cohort studies, and data are inconsistent or lacking❞

    In her systematic review of studies, she noted, for example, that:

    • Milk and dairy products contain micronutrients and several bioactive constituents that may influence cancer risk and progression
    • There’s probable association between milk intake and lower risk of colorectal cancer
    • There’s a probable association between diets high in calcium and increased risk of prostate cancer
    • Some studies show an inverse association between intake of cultured dairy products and bladder cancer (i.e., if you eat yogurt you’re less likely to get bladder cancer)

    Since that systemic review was undertaken, more research has been conducted, and the results are… Not conclusive, but converging towards a conclusion:

    • Dairy products can increase or decrease cancer risk
    • The increase in cancer risk seems strongest when milk is consumed in quantities that result in too much calcium. When it comes to calcium, you can absolutely have too much of a good thing—just ask your arteries!
    • The decrease in cancer seems to be mostly, if not exclusively, from fermented dairy products. This usually means yogurts. The benefit here is not from the milk itself, but rather from the gut-friendly bacteria.

    You may be wondering: “Hardened arteries, gut microbiome health? I thought we were talking about cancer?” and yes we are. No part of your health is an island unrelated to other parts of your health. One thing can lead to another. Sometimes we know how and why, sometimes we don’t, but it’s best to not ignore the data.

    The bottom line on dairy products and cancer is:

    • Consuming dairy products in general is probably fine
    • Yogurt, specifically, is probably beneficial

    Dairy and Heart Disease

    The reason for the concern is clear enough: it’s largely assumed to be a matter of saturated fat intake.

    The best combination of “large” and “recent” that we found was a three-cohort longitudinal study in 2019, which pretty much confirms what was found in smaller or less recent studies:

    • There is some evidence to suggest that consumption of dairy can increase all-cause mortality in general, and death from (cancer and) cardiovascular disease in particular
    • The evidence is not, however, overwhelming. It is marginal.

    Dairy and Osteoporosis

    Does dairy cause osteoporosis? Research here tends to fall into one of two categories when it comes to conclusions, so we’ll give an example of each:

    1. “Results are conflicting, saying yes/no/maybe, and basically we just don’t know”
    2. “Results are conflicting, but look: cross-sectional and case-control studies say yes; cohort studies say maybe or no; we prefer the cohort studies”

    See them for yourself:

    1. Osteoporosis: Is milk a kindness or a curse?
    2. Consumption of milk and dairy products and risk of osteoporosis and hip fracture

    Conclusion: really, the jury is very much still out on this one

    Summary:

    • Moderate consumption of dairy products is almost certainly fine
    • More specifically: it probably has some (small) pros and some (small) cons
    • Yogurt is almost certainly healthier than other dairy products, and is almost universally considered a healthy food (assuming not being full of added sugar etc, of course)
    • If you’re going to have non-dairy alternatives to milk, choose wisely!

    That’s all we have time for today, but perhaps in a future edition we’ll do a run-down of the pros and cons of various dairy alternatives!

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  • All of your hepatitis B vaccine questions answered

    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.

    Hepatitis B is a viral infection that can cause liver disease in people of any age or background. Vaccination is 95 percent effective against the virus. But in recent years, false claims, rumors, and myths about the hepatitis B vaccine have become increasingly common.

    Here’s everything you need to know about the lifesaving hepatitis B vaccine.

    What is hepatitis B?

    Hepatitis B is a liver infection caused by the hepatitis B virus. The virus attacks the liver, causing severe short-term and long-term infections. 

    Short-term hepatitis B infections may cause “fever, fatigue, loss of appetite, nausea, vomiting, jaundice (yellow skin or eyes, dark urine, clay-colored bowel movements), and pain in the muscles, joints, and stomach,” according to the Centers for Disease Control and Prevention. 

    A long-term hepatitis B infection occurs when the virus stays in the body beyond the initial infection, causing chronic illness. Hepatitis B infections become chronic in 90 percent of infected infants, half of infected young children, and between 5 to 10 percent of infected adults. 

    “Most people who go on to develop chronic hepatitis B do not have symptoms, but it is still very serious and can lead to liver damage (cirrhosis), liver cancer, and death. Chronically infected people can spread hepatitis B virus to others, even if they do not feel or look sick themselves,” says the CDC. 

    How does the hepatitis B virus spread?

    The hepatitis B virus is spread through body fluids, including blood, semen, and saliva. It can also be transmitted from birthing parent to child during pregnancy and childbirth. 

    “While hepatitis B is an infection that lives in bodily fluids, it can survive outside the human body for several days, which means that sharing contaminated household products is a possible source of infection,” said Dr. Christopher Labos, a McGill University cardiologist and epidemiologist, in a 2019 article.

    In 2022, over 250 million people worldwide had chronic hepatitis B, and 1.1 million died from the disease. Most of the deaths were from liver damage and liver cancer. Less than 15 percent of people living with hepatitis B have been diagnosed. 

    How well does the vaccine protect against hepatitis B?

    Hepatitis B vaccination is up to 95 percent effective, providing lasting—and possibly lifelong—protection against the virus. Depending on when the first dose is given, the complete vaccine series consists of two to three doses. 

    The vaccine is most effective for infants and children. The CDC recommends that infants receive it at birth for the most protection. 

    The first dose is followed by two to three additional doses administered before 18 months. Children, adolescents, and adults who weren’t vaccinated as infants should also receive the vaccine. 

    Vaccination is particularly important for high-risk groups, including health workers and those who are in close contact with individuals living with chronic hepatitis B, people who use intravenous drugs, and people receiving blood transfusions, dialysis, or organ transplants. 

    Is the vaccine safe?

    Vaccines against hepatitis B were first developed in the 1980s, and they have been proven safe for decades. They have a low risk of serious side effects and are safe enough to be given to newborns, pregnant people, and immunocompromised people.

    We also know hepatitis B vaccines work: “Between 1990 (about the time when universal hepatitis B vaccinations started) and 2006, the rate of hepatitis B infection fell by 81 percent to the lowest level ever recorded, and the decline was greatest among children,” added Labos. 

    Hepatitis B rates have continued to decline across all age groups, with the U.S. exceeding its goal of reducing new hepatitis B infections by 20 percent.

    Why do doctors recommend the vaccine for babies?

    Hepatitis B vaccination helps protect infants from a lifetime of potentially life-threatening infections and complications. Nine out of 10 unvaccinated infants infected with hepatitis B will develop chronic infections, which increases their risk of liver failure and liver cancer. 

    The hepatitis B vaccine is administered at birth to help prevent the virus from being transmitted from birthing parent to child. It also helps protect infants who might be in close contact with someone with hepatitis B. This is particularly important because most people who have hepatitis are undiagnosed. 

    Have more questions? Talk to your health care provider to learn more about hepatitis B vaccination.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Chorus or Cacophony? Cicada Song Hits Some Ears Harder Than Others

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    ST. LOUIS — Shhhooo. Wee-uuu. Chick, chick, chick. That’s the sound of three different cicada species. For some people, those sounds are the song of the summer. Others wish the insects would turn it down. The cacophony can be especially irritating for people on the autism spectrum who have hearing sensitivity.

    Warren Rickly, 14, lives in suburban south St. Louis County, Missouri. Warren, who has autism, was at the bus stop recently waiting for his younger brother when the sound of cicadas became too much to bear.

    “He said it sounds like there’s always a train running next to him,” his mother, Jamie Reed, said.

    Warren told her the noise hurt.

    Starting this spring, trillions of the red-eyed insects crawled their way out of the ground across the Midwest and Southeast. It’s part of a rare simultaneous emergence of two broods — one that appears every 13 years, the other every 17.

    The noisy insects can be stressful. People with autism can have a sensitivity to texture, brightness, and sound.

    “I think the difference for individuals with autism is the level of intensity or how upsetting some of these sensory differences are,” said Rachel Follmer, a developmental and behavioral pediatrician at Lurie Children’s Hospital in Chicago.

    “It can get to the extreme where it can cause physical discomfort,” she said.

    When a large group of cicadas starts to sing, the chorus can be as loud as a motorcycle. Researchers at the University of Missouri-St. Louis this year crowdsourced cicada noise levels as high as 86 decibels, about as loud as a food blender.

    That can be stressful, not melodic, Follmer said.

    To help children cope, she suggests giving them a primer before they encounter a noisy situation. For cicadas, that could mean explaining what they are, that they don’t bite or sting, and that they’ll be here for just a short time.

    “When something is uncomfortable, not having power in that situation can be very scary for a lot of individuals, whether you’re on the spectrum or not,” Follmer said.

    Jamie Reed’s family has been using this and other strategies to help her son. Warren wears noise-canceling headphones, listens to music, and has been teaching himself about cicadas.

    “For him, researching it and looking into it I think grounds him a little bit,” Reed said.

    Fatima Husain is a professor and neuroscientist at the University of Illinois Urbana-Champaign and studies how the brain processes sound. She said people with tinnitus may also struggle with cicada song.

    Tinnitus, a ringing or other noise in the ears, is a person’s perception of sound without an external source.

    “Some people say it sounds like buzzing, like wind blowing through trees, and ironically, quite a few people say it sounds like cicadas,” Husain said.

    For most people with tinnitus the cicada’s song is harmless background noise, according to Husain, but for others the ringing can prevent easy conversation or sleep. Those with tinnitus are also more likely to have anxiety or depression. A loud persistent sound, like singing cicadas, can make someone’s tinnitus worse, Husain said.

    It’s not always bad, though. The cicada’s song can also be a relief.

    For some, tinnitus gets worse in a quiet environment. Husain said she’s seen reports this year of patients saying the cicadas’ song has been like soothing white noise.

    “The sound is loud enough that in some ways it’s drowning their internal tinnitus,” Husain said.

    As loud as the cicadas can be, they won’t necessarily damage anyone’s hearing, according to the Centers for Disease Control and Prevention. Hearing loss builds up over time from repeated exposure to loud sounds. Cicadas aren’t loud enough for long enough to do lasting damage, Husain said.

    Everyday sources of noise come with a higher risk. Husain said constant exposure to loud highways, an airport, industrial sites, or household appliances like blenders and hair dryers can be a concern. And they can take a toll on someone’s emotional well-being.

    “If you are being exposed to very loud sounds for a part of your school day or your working day, it may make you more stressed out; it may make you more angry about things,” she said.

    Unlike the highway or an airport, cicadas won’t be around long. Most of the current brood will be gone in the next few weeks. Just in time for another noisy summer event: the Fourth of July.

    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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  • Fast. Feast. Repeat – by Dr. Gin Stephens

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    We’ve reviewed intermittent fasting books before, so what makes this one different?

    The title “Fast. Feast. Repeat.” doesn’t give much away; after all, we already know that that’s what intermittent fasting is.

    After taking the reader though the basics of how intermittent fasting works and what it does for the body, much of the rest of the book is given over to improvements.

    That’s what the real strength of this book is: ways to make intermittent fasting more efficient, including how to avoid plateaus. After all, sometimes it can seem like the only way to push further with intermittent fasting is to restrict the eating window further. Not so!

    Instead, Dr. Stephens gives us ways to keep confusing our metabolism (in a good way) if, for example, we had a weight loss goal we haven’t met yet.

    Best of all, this comes without actually having to eat less.

    Bottom line: if you want to be in good physical health, and/but also believe that life is for living and you enjoy eating food, then this book can resolve that age-old dilemma!

    Click here to check out Fast. Feast. Repeat., and supercharge your health without sacrificing happiness!

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