Be Your Future Self Now – by Dr. Benjamin Hardy

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Affirmations in the mirror are great and all, but they can only get you so far! And if you’re a regular reader of our newsletter, you probably know about the power of small daily habits adding up and compounding over time. So what does this book offer, that’s different?

“Be Your Future Self Now” beelines the route “from here to there”, with a sound psychological approach. On which note…

The book’s subtitle mentions “the science of intentional transformation”, and while Dr. Hardy is a psychologist, he’s an organizational psychologist (which doesn’t really pertain to this topic). It’s not a science-heavy book, but it is heavy on psychological rationality.

Where Dr. Hardy does bring psychology to bear, it’s in large part that! He teaches us how to overcome our biases that cause us to stumble blindly into the future… rather than intentfully creating our own future to step into. For example:

Most people (regardless of age!) acknowledge what a different person they were 10 years ago… but assume they’ll be basically the same person 10 years from now as they are today, just with changed circumstances.

Radical acceptance of the inevitability of change is the first step to taking control of that change.

That’s just one example, but there are many, and this is a book review not a book summary!

In short: if you’d like to take much more conscious control of the direction your life will take, this is a book for you.

Click here to get your copy of “Be Your Future Self Now” from Amazon!

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  • What happens to your vagina as you age?

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    The vagina is an internal organ with a complex ecosystem, influenced by circulating hormone levels which change during the menstrual cycle, pregnancy, breastfeeding and menopause.

    Around and after menopause, there are normal changes in the growth and function of vaginal cells, as well as the vagina’s microbiome (groups of bacteria living in the vagina). Many women won’t notice these changes. They don’t usually cause symptoms or concern, but if they do, symptoms can usually be managed.

    Here’s what happens to your vagina as you age, whether you notice or not.

    Let’s clear up the terminology

    We’re focusing on the vagina, the muscular tube that goes from the external genitalia (the vulva), past the cervix, to the womb (uterus). Sometimes the word “vagina” is used to include the external genitalia. However, these are different organs and play different roles in women’s health.

    What happens to the vagina as you age?

    Like many other organs in the body, the vagina is sensitive to female sex steroid hormones (hormones) that change around puberty, pregnancy and menopause.

    Menopause is associated with a drop in circulating oestrogen concentrations and the hormone progesterone is no longer produced. The changes in hormones affect the vagina and its ecosystem. Effects may include:

    • less vaginal secretions, potentially leading to dryness
    • less growth of vagina surface cells resulting in a thinned lining
    • alteration to the support structure (connective tissue) around the vagina leading to less elasticity and more narrowing
    • fewer blood vessels around the vagina, which may explain less blood flow after menopause
    • a shift in the type and balance of bacteria, which can change vaginal acidity, from more acidic to more alkaline.

    What symptoms can I expect?

    Many women do not notice any bothersome vaginal changes as they age. There’s also little evidence many of these changes cause vaginal symptoms. For example, there is no direct evidence these changes cause vaginal infection or bleeding in menopausal women.

    Some women notice vaginal dryness after menopause, which may be linked to less vaginal secretions. This may lead to pain and discomfort during sex. But it’s not clear how much of this dryness is due to menopause, as younger women also commonly report it. In one study, 47% of sexually active postmenopausal women reported vaginal dryness, as did around 20% of premenopausal women.

    Other organs close to the vagina, such as the bladder and urethra, are also affected by the change in hormone levels after menopause. Some women experience recurrent urinary tract infections, which may cause pain (including pain to the side of the body) and irritation. So their symptoms are in fact not coming from the vagina itself but relate to changes in the urinary tract.

    Not everyone has the same experience

    Women vary in whether they notice vaginal changes and whether they are bothered by these to the same extent. For example, women with vaginal dryness who are not sexually active may not notice the change in vaginal secretions after menopause. However, some women notice severe dryness that affects their daily function and activities.

    In fact, researchers globally are taking more notice of women’s experiences of menopause to inform future research. This includes prioritising symptoms that matter to women the most, such as vaginal dryness, discomfort, irritation and pain during sex.

    If symptoms bother you

    Symptoms such as dryness, irritation, or pain during sex can usually be effectively managed. Lubricants may reduce pain during sex. Vaginal moisturisers may reduce dryness. Both are available over-the-counter at your local pharmacy.

    While there are many small clinical trials of individual products, these studies lack the power to demonstrate if they are really effective in improving vaginal symptoms.

    In contrast, there is robust evidence that vaginal oestrogen is effective in treating vaginal dryness and reducing pain during sex. It also reduces your chance of recurrent urinary tract infections. You can talk to your doctor about a prescription.

    Vaginal oestrogen is usually inserted using an applicator, two to three times a week. Very little is absorbed into the blood stream, it is generally safe but longer-term trials are required to confirm safety in long-term use beyond a year.

    Women with a history of breast cancer should see their oncologist to discuss using oestrogen as it may not be suitable for them.

    Are there other treatments?

    New treatments for vaginal dryness are under investigation. One avenue relates to our growing understanding of how the vaginal microbiome adapts and modifies around changes in circulating and local concentrations of hormones.

    For example, a small number of reports show that combining vaginal probiotics with low-dose vaginal oestrogen can improve vaginal symptoms. But more evidence is needed before this is recommended.

    Where to from here?

    The normal ageing process, as well as menopause, both affect the vagina as we age.

    Most women do not have troublesome vaginal symptoms during and after menopause, but for some, these may cause discomfort or distress.

    While hormonal treatments such as vaginal oestrogen are available, there is a pressing need for more non-hormonal treatments.

    Dr Sianan Healy, from Women’s Health Victoria, contributed to this article.

    Louie Ye, Clinical Fellow, Department of Obstetrics and Gynecology, The University of Melbourne and Martha Hickey, Professor of Obstetrics and Gynaecology, The University of Melbourne

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

    The Conversation

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  • Statins and Brain Fog?

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    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!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝I was wondering if you had done any info about statins. I’ve tried 3, and keep quitting them because they give me brain fog. Am I imagining this as the research suggests?❞

    If you are female, the chances of adverse side-effects are a lot higher:

    Statins: His & Hers?

    As an extra kicker, not only are the adverse side-effects more likely for women, but also, the benefits are often less beneficial, too (see the above main feature for some details).

    That’s not to say that statins can’t have their place for women; sometimes it will still be the right choice. Just, not as readily so as for men.

    Enjoy!

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  • Struggle To Deep Squat? It’s Probably This One Fixable Thing Holding You Back

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    Deep squat, Asian squat, Slav squat, resting squat… Whatever we want to call it, many in the West struggle with it.

    Nevertheless, this struggle is entirely circumstantial, very fixable, and definitely not some kind of immutable law of the universe:

    A strong foundation

    A proper deep squat relies on four main factors:

    1. Ankle dorsiflexion allows the toes to pull toward the shin.
    2. Hip flexion and external rotation bring the thighs close to the torso while slightly rotating outward.
    3. Knee flexion ensures the thighs and calves make contact.
    4. Maintaining the center of mass over the midfoot is essential for balance.

    Correspondingly, the reason for struggling can be a case of…

    1. Limited ankle mobility, which prevents the knees from moving forward, shifting weight backward.
    2. Tight glutes and weak hip flexors making it hard to bring the torso close to the thighs, often causing people to fall backward.
    3. Quad tightness can also restrict depth if the thighs cannot meet the calves.
    4. Proportionally longer femurs than average can cause extra difficulty as the pelvis shifts further back, requiring more knee travel for balance.

    However, we said “one thing”, not “four things”, so what’s the deal?

    For most people, we are told in this video, ankle mobility is the biggest limiting factor in achieving a deep squat. Thus, she recommends working on that, and (at the end of this video) links to another video with specifically ankle exercises.

    For all of this plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like:

    The Secret To Better Squats: Foot, Knee, & Ankle Mobility

    Take care!

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  • 16 Ways To Boost Collagen

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    Dr. Sam Ellis, dermatologist, advises:

    Rejuvenation, from the inside and out

    You don’t have to do all of these, of course, although some (such as sunscreen and adequate nutritional intake) are vital. As for the rest, pick what you like the sound of, and give it a try:

    1. Use daily sun protection: consistent sunscreen, UPF clothing, and wide-brim hats prevent up to 90% of collagen loss from UV exposure.
    2. Apply topical retinoids: ingredients such as retinol, retinaldehyde, adapalene, or prescription tretinoin boost collagen synthesis and slow its breakdown.
    3. Choose a tolerable retinoid strength: if tretinoin is too irritating, step down to gentler but still effective forms like retinaldehyde.
    4. Add collagen-supporting peptides: ingredients like copper peptides help signal collagen production in the skin.
    5. Layer a peptide serum: lightweight formulae can be used before or after retinoids; the retinoid stimulates the regeneration, and the peptides help provide ingredients.
    6. Use topical vitamin C: L-ascorbic acid promotes collagen formation and protects against oxidative damage.
    7. Try gentler vitamin C derivatives: if L-ascorbic acid irritates your skin, try THD ascorbate products instead.
    8. Avoid collagen creams for collagen growth: these are essentially overpriced moisturizers for the surface only, as they do not penetrate to stimulate collagen internally.
    9. Incorporate red-light therapy: regular use of LED masks or panels helps increase collagen and calm inflammation.
    10. Eat antioxidant-rich foods: fruits and vegetables high in vitamin C and other antioxidants protect collagen from oxidative damage.
    11. Maintain adequate protein intake: dietary protein supplies amino acids essential for collagen production.
    12. Get micronutrients zinc and copper: these minerals, found abundantly in beans, nuts, grains, etc, are cofactors in collagen formation.
    13. Consider collagen supplements: hydrolysed collagen peptides may improve skin elasticity, hydration, and thickness, though evidence for direct collagen increase is still limited.
    14. Exercise regularly: both aerobic and resistance training upregulate collagen-producing genes; resistance exercise also thickens skin (in a good way).
    15. Try microneedling: controlled micro-injuries from fine needles trigger healing and can raise collagen levels by up to 400%.
    16. Explore in-office collagen stimulators: resurfacing lasers, IPL photofacials, and other in-clinic options are worth exploring too.

    For more on each of these, enjoy:

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

    Want to learn more?

    You might also like:

    Take care!

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  • 3 drugs that went from legal, to illegal, then back again

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    Cannabis, cocaine and heroin have interesting life stories and long rap sheets. We might know them today as illicit drugs, but each was once legal.

    Then things changed. Racism and politics played a part in how we viewed them. We also learned more about their impact on health. Over time, they were declared illegal.

    But decades later, these drugs and their derivatives are being used legally, for medical purposes.

    Here’s how we ended up outlawing cannabis, cocaine and heroin, and what happened next.

    Peruvian Syrup, containing cocaine, was used to ‘cure’ a range of diseases. Smithsonian Museum of American History/Flickr

    Cannabis, religion and racism

    Cannabis plants originated in central Asia, spread to North Africa, and then to the Americas. People grew cannabis for its hemp fibre, used to make ropes and sacks. But it also had other properties. Like many other ancient medical discoveries, it all started with religion.

    Cannabis is mentioned in the Hindu texts known as the Vedas (1700-1100 BCE) as a sacred, feel-good plant. Cannabis or bhang is still used ritually in India today during festivals such as Shivratri and Holi.

    From the late 1700s, the British in India started taxing cannabis products. They also noticed a high rate of “Indian hemp insanity” – including what we’d now recognise as psychosis – in the colony. By the late 1800s, a British government investigation found only heavy cannabis use seemed to affect people’s mental health.

    Cannabis indica extract
    This drug bottle from the United States contains cannabis tincture. Wikimedia

    In the 1880s, cannabis was used therapeutically in the United States to treat tetanus, migraine and “insane delirium”. But not everyone agreed on (or even knew) the best dose. Local producers simply mixed up what they had into a tincture – soaking cannabis leaves and buds in alcohol to extract essential oils – and hoped for the best.

    So how did cannabis go from a slightly useless legal drug to a social menace?

    Some of it was from genuine health concerns about what was added to people’s food, drink and medicine.

    In 1908 in Australia, New South Wales listed cannabis as an ingredient that could “adulterate” food and drink (along with opium, cocaine and chloroform). To sell the product legally, you had to tell the customers it contained cannabis.

    Some of it was international politics. Moves to control cannabis use began in 1912 with the world’s first treaty against drug trafficking. The US and Italy both wanted cannabis included, but this didn’t happen until until 1925.

    Some of it was racism. The word marihuana is Spanish for cannabis (later Anglicised to marijuana) and the drug became associated with poor migrants. In 1915, El Paso, Texas, on the Mexican border, was the first US municipality to ban the non-medical cannabis trade.

    By the late 1930s, cannabis was firmly entrenched as a public menace and drug laws had been introduced across much of the US, Europe and (less quickly) Australia to prohibit its use. Cannabis was now a “poison” regulated alongside cocaine and opiates.

    Movie poster for 'Reefer Madness'
    The 1936 movie Reefer Madness fuelled cannabis paranoia. Motion Picture Ventures/Wikimedia Commons

    The 1936 movie Reefer Madness was a high point of cannabis paranoia. Cannabis smoking was also part of other “suspect” new subcultures such as Black jazz, the 1950s Beatnik movement and US service personnel returning from Vietnam.

    Today recreational cannabis use is associated with physical and mental harm. In the short term, it impairs your functioning, including your ability to learn, drive and pay attention. In the long term, harms include increasing the risk of psychosis.

    But what about cannabis as a medicine? Since the 1980s there has been a change in mood towards experimenting with cannabis as a therapeutic drug. Medicinal cannabis products are those that contain cannabidiol (CBD) or tetrahydrocannabinol (THC). Today in Australia and some other countries, these can be prescribed by certain doctors to treat conditions when other medicines do not work.

    Medicinal cannabis has been touted as a treatment for some chronic conditions such as cancer pain and multiple sclerosis. But it’s not clear yet whether it’s effective for the range of chronic diseases it’s prescribed for. However, it does seem to improve the quality of life for people with some serious or terminal illnesses who are using other prescription drugs.

    Cocaine, tonics and addiction

    Several different species of the coca plant grow across Bolivia, Peru and Colombia. For centuries, local people chewed coca leaves or made them into a mildly stimulant tea. Coca and ayahuasca (a plant-based psychedelic) were also possibly used to sedate people before Inca human sacrifice.

    In 1860, German scientist Albert Niemann (1834-1861) isolated the alkaloid we now call “cocaine” from coca leaves. Niemann noticed that applying it to the tongue made it feel numb.

    But because effective anaesthetics such as ether and nitrous oxide had already been discovered, cocaine was mostly used instead in tonics and patent medicines.

    Hall's Coca Wine
    Hall’s Coca Wine was made from the leaves of the coca plant. Stephen Smith & Co/Wellcome Collection, CC BY

    Perhaps the most famous example was Coca-Cola, which contained cocaine when it was launched in 1886. But cocaine was used earlier, in 1860s Italy, in a drink called Vin Mariani – Pope Leo XIII was a fan.

    With cocaine-based products easily available, it quickly became a drug of addiction.

    Cocaine remained popular in the entertainment industry. Fictional detective Sherlock Holmes injected it, American actor Tallulah Bankhead swore by it, and novelist Agatha Christie used cocaine to kill off some of her characters.

    In 1914, cocaine possession was made illegal in the US. After the hippy era of the 1960s and 1970s, cocaine became the “it” drug of the yuppie 1980s. “Crack” cocaine also destroyed mostly Black American urban communities.

    Cocaine use is now associated with physical and mental harms. In the short and long term, it can cause problems with your heart and blood pressure and cause organ damage. At its worst, it can kill you. Right now, illegal cocaine production and use is also surging across the globe.

    But cocaine was always legal for medical and surgical use, most commonly in the form of cocaine hydrochloride. As well as acting as a painkiller, it’s a vasoconstrictor – it tightens blood vessels and reduces bleeding. So it’s still used in some types of surgery.

    Heroin, coughing and overdoses

    Opium has been used for pain relief ever since people worked out how to harvest the sap of the opium poppy. By the 19th century, addictive and potentially lethal opium-based products such as laudanum were widely available across the United Kingdom, Europe and the US. Opium addiction was also a real problem.

    Because of this, scientists were looking for safe and effective alternatives for pain relief and to help people cure their addictions.

    In 1874, English chemist Charles Romley Alder Wright (1844-1894) created diacetylmorphine (also known as diamorphine). Drug firm Bayer thought it might be useful in cough medicines, gave it the brand name Heroin and put it on the market in 1898. It made chest infections worse.

    Allenburys Throat Pastilles
    Allenburys Throat Pastilles contained heroin and cocaine. Seth Anderson/Flickr, CC BY-NC

    Although diamorphine was created with good intentions, this opiate was highly addictive. Shortly after it came on the market, it became clear that it was every bit as addictive as other opiates. This coincided with international moves to shut down the trade in non-medical opiates due to their devastating effect on China and other Asian countries.

    Like cannabis, heroin quickly developed radical chic. The mafia trafficked into the US and it became popular in the Harlem jazz scene, beatniks embraced it and US servicemen came back from Vietnam addicted to it. Heroin also helped kill US singers Janis Joplin and Jim Morrison.

    Today, we know heroin use and addiction contributes to a range of physical and mental health problems, as well as death from overdose.

    However, heroin-related harm is now being outpaced by powerful synthetic opioids such as oxycodone, fentanyl, and the nitazene group of drugs. In Australia, there were more deaths and hospital admissions from prescription opiate overdoses than from heroin overdoses.

    In a nutshell

    Not all medicines have a squeaky-clean history. And not all illicit drugs have always been illegal.

    Drugs’ legal status and how they’re used are shaped by factors such as politics, racism and social norms of the day, as well as their impact on health.

    Philippa Martyr, Lecturer, Pharmacology, Women’s Health, School of Biomedical Sciences, The University of Western Australia

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

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  • Banana vs Goji Berries – Which is Healthier?

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    Our Verdict

    When comparing banana to goji berries, we picked the goji berries.

    Why?

    Both are great! But…

    In terms of macros, goji berries have much more fiber, carbs, and protein, thus making it the most nutrient-dense option, as we might expect from a dried fruit being compared to a non-dried fruit—since the non-dried fruit has water weight that the dried fruit doesn’t, its percentages of other things will be proportionally lower, because the percentages must still add up to 100%, and if 75% is water (as is the case for bananas, compared to goji berries’ 7.5% water), then that only leaves 25% to work with, while goji berries have 92.5% to work with. In short, an easy and expected win for goji berries.

    In the category of vitamins, bananas have more of vitamin B6, while goji berries have more of vitamins A, B1, B3, B5, B9, C, E, and K. A clear win for goji berries.

    When it comes to minerals, bananas are not higher in any minerals, while goji berries have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Another easy win for goji berries.

    As for polyphenols, you may well imagine that the brightly-colored bitter-tasting berries have more, and you’d be right; you can read more about the exciting phytochemical properties of goji berries in the links below.

    Meanwhile, adding up the sections show a clear overall win for goji berries, but by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

    Enjoy!

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