Cardiac Failure Explained – by Dr. Warrick Bishop

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The cover of this book makes it look like it’ll be a flashy semi-celebrity doctor keen to sell his personalized protocol, along with eleventy-three other books, but actually, what’s inside this one is very different:

We (hopefully) all know the basics of heart health, but this book takes it a lot further. Starting with the basics, then the things that it’s easy to feel like you should know but actually most people don’t, then into much more depth.

The format is much more like a university textbook than most pop-science books, and everything about the way it’s written is geared for maximum learning. The one thing it does keep in common with pop-science books as a genre is heavy use of anecdotes to illustrate points—but he’s just as likely to use tables, diagrams, callout boxes, emboldening of key points, recap sections, and so forth. And for the most part, this book is very information-dense.

Dr. Bishop also doesn’t just stick to what’s average, and talks a lot about aberrations from the norm, what they mean and what they do and yes, what to do about them.

On the one hand, it’s more information dense than the average reader can reasonably expect to need… On the other hand, isn’t it great to finish reading a book feeling like you just did a semester at medical school? No longer will you be baffled by what is going on in your (or perhaps a loved one’s) cardiac health.

Bottom line: if you’d like to know cardiac health inside out, this book is an excellent place to start.

Click here to check out Cardiac Failure Explained, and get to the heart of things!

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    Whether your mind wanders more with age or you’re a distracted student, staying focused can be a challenge. Try the Pomodoro Technique: set a timer for 25 minutes, focus, then take a 5-minute break.

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  • The Case of the Armadillo: Is It Spreading Leprosy in Florida?

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    GAINESVILLE, Fla. — In an open-air barn at the edge of the University of Florida, veterinarian Juan Campos Krauer examines a dead armadillo’s footpads and ears for signs of infection.

    Its claws are curled tight and covered in blood. Campos Krauer thinks it was struck in the head while crossing a nearby road.

    He then runs a scalpel down its underside. He removes all the important organs: heart, liver, kidneys. Once the specimens are bottled up, they’re destined for an ultra-cold freezer in his lab at the college.

    Campos Krauer plans to test the armadillo for leprosy, an ancient illness also known as Hansen’s disease that can lead to nerve damage and disfigurement in humans. He and other scientists are trying to solve a medical mystery: why Central Florida has become a hot spot for the age-old bacteria that cause it.

    Leprosy remains rare in the United States. But Florida, which often reports the most cases of any state, has seen an uptick in patients. The epicenter is east of Orlando. Brevard County reported a staggering 13% of the nation’s 159 leprosy cases in 2020, according to a Tampa Bay Times analysis of state and federal data.

    Many questions about the phenomenon remain unanswered. But leprosy experts believe armadillos play a role in spreading the illness to people. To better understand who’s at risk and to prevent infections, about 10 scientists teamed up last year to investigate. The group includes researchers from the University of Florida, Colorado State University, and Emory University in Atlanta.

    “How this transmission is happening, we really don’t know,” said Ramanuj Lahiri, chief of the laboratory research branch for the National Hansen’s Disease Program, which studies the bacteria involved and cares for leprosy patients across the country.

    ‘Nothing Was Adding Up’

    Leprosy is believed to be the oldest human infection in history. It probably has been sickening people for at least 100,000 years. The disease is highly stigmatized — in the Bible, it was described as a punishment for sin. In more modern times, patients were isolated in “colonies” around the world, including in Hawaii and Louisiana.

    In mild cases, the slow-growing bacteria cause a few lesions. If left untreated, they can paralyze the hands and feet.

    But it’s actually difficult to fall ill with leprosy, as the infection isn’t very contagious. Antibiotics can cure the ailment in a year or two. They’re available for free through the federal government and the World Health Organization, which launched a campaign in the 1990s to eliminate leprosy as a public health problem.

    In 2000, reported U.S. cases dropped to their lowest point in decades with 77 infections. But they later increased, averaging about 180 per year from 2011 to 2020, according to data from the National Hansen’s Disease Program.

    During that time, a curious trend emerged in Florida.

    In the first decade of the 21st century, the state logged 67 cases. Miami-Dade County noted 20 infections — the most of any Florida county. The vast majority of its cases were acquired outside the U.S., according to a Times analysis of Florida Department of Health data.

    But over the next 10 years, recorded cases in the state more than doubled to 176 as Brevard County took center stage.

    The county, whose population is about a fifth the size of Miami-Dade’s, logged 85 infections during that time — by far the most of any county in the state and nearly half of all Florida cases. In the previous decade, Brevard noted just five cases.

    Remarkably, at least a quarter of Brevard’s infections were acquired within the state, not while the individuals were abroad. India, Brazil, and Indonesia diagnose more leprosy cases than anywhere, reporting over 135,000 infections combined in 2022 alone. People were getting sick even though they hadn’t traveled to such areas or been in close contact with existing leprosy patients, said Barry Inman, a former epidemiologist at the Brevard health department who investigated the cases and retired in 2021.

    “Nothing was adding up,” Inman said.

    A few patients recalled touching armadillos, which are known to carry the bacteria. But most didn’t, he said. Many spent a lot of time outdoors, including lawn workers and avid gardeners. The cases were usually mild.

    It was difficult to nail down where people got the illness, he added. Because the bacteria grow so slowly, it can take anywhere from nine months to 20 years for symptoms to begin.

    Amoeba or Insect Culprits?

    Heightened awareness of leprosy could play a role in Brevard’s groundswell of cases.

    Doctors must report leprosy to the health department. Yet Inman said many in the county didn’t know that, so he tried to educate them after noticing cases in the late 2000s.

    But that’s not the sole factor at play, Inman said.

    “I don’t think there’s any doubt in my mind that something new is going on,” he said.

    Other parts of Central Florida have also recorded more infections. From 2011 to 2020, Polk County logged 12 cases, tripling its numbers compared with the previous 10 years. Volusia County noted 10 cases. It reported none the prior decade.

    Scientists are honing in on armadillos. They suspect the burrowing critters may indirectly cause infections through soil contamination.

    Armadillos, which are protected by hard shells, serve as good hosts for the bacteria, which don’t like heat and can thrive in the animals whose body temperatures range from a cool 86-95 degrees.

    Colonists probably brought the disease to the New World hundreds of years ago, and somehow armadillos became infected, said Lahiri, the National Hansen’s Disease Program scientist. The nocturnal mammals can develop lesions from the illness just as humans can. More than 1 million armadillos occupy Florida, estimated Campos Krauer, an assistant professor in the University of Florida’s Department of Large Animal Clinical Sciences.

    How many carry leprosy is unclear. A study published in 2015 of more than 600 armadillos in Alabama, Florida, Georgia, and Mississippi found that about 16% showed evidence of infection. Public health experts believe leprosy was previously confined to armadillos west of the Mississippi River, then spread east.

    Handling the critters is a known hazard. Lab research shows that single-cell amoebas, which live in soil, can also carry the bacteria.

    Armadillos love to dig up and eat earthworms, frustrating homeowners whose yards they damage. The animals may shed the bacteria while hunting for food, passing it to amoebas, which could later infect people.

    Leprosy experts also wonder if insects help spread the disease. Blood-sucking ticks might be a culprit, lab research shows.

    “Some people who are infected have little to no exposure to the armadillo,” said Norman Beatty, an assistant professor of medicine at the University of Florida. “There is likely another source of transmission in the environment.”

    Campos Krauer, who’s been searching Gainesville streets for armadillo roadkill, wants to gather infected animals and let them decompose in a fenced-off area, allowing the remains to soak into a tray of soil while flies lay eggs. He hopes to test the dirt and larvae to see if they pick up the bacteria.

    Adding to the intrigue is a leprosy strain found only in Florida, according to scientists.

    In the 2015 study, researchers discovered that seven armadillos from the Merritt Island National Wildlife Refuge, which is mostly in Brevard but crosses into Volusia, carried a previously unseen version of the pathogen.

    Ten patients in the region were stricken with it, too. At the genetic level, the strain is similar to another type found in U.S. armadillos, said Charlotte Avanzi, a Colorado State University researcher who specializes in leprosy.

    It’s unknown if the strain causes more severe disease, Lahiri said.

    Reducing Risk

    The public should not panic about leprosy, nor should people race to euthanize armadillos, researchers warn.

    Scientists estimate that over 95% of the global human population has a natural ability to ward off the disease. They believe months of exposure to respiratory droplets is needed for person-to-person transmission to occur.

    But when infections do happen, they can be devastating.

    “If we better understand it,” Campos Krauer said, “the better we can learn to live with it and reduce the risk.”

    The new research may also provide insight for other Southern states. Armadillos, which don’t hibernate, have been moving north, Campos Krauer said, reaching areas like Indiana and Virginia. They could go farther due to climate change.

    People concerned about leprosy can take simple precautions, medical experts say. Those working in dirt should wear gloves and wash their hands afterward. Raising garden beds or surrounding them with a fence may limit the chances of soil contamination. If digging up an armadillo burrow, consider wearing a face mask, Campos Krauer said.

    Don’t play with or eat the animals, added John Spencer, a scientist at Colorado State University who studies leprosy transmission in Brazil. They’re legal to hunt year-round in Florida without a license.

    Campos Krauer’s team has so far examined 16 dead armadillos found on Gainesville area roads, more than 100 miles from the state’s leprosy epicenter, trying to get a preliminary idea of how many carry the bacteria.

    None has tested positive yet.

    This article was produced through a partnership between KFF Health News and the Tampa Bay Times.

    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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  • Hope Not Nope – by Dr. Dillon Caswell

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    The author a Doctor of Physical Therapy, writes from both professional expertise and personal experience, when it comes to the treatment of long term injury / disability / chronic illness.

    His position here is that while suffering is unavoidable, we don’t have to suffer as much or as long as many might tell us. We can do things to crawl and claw our way to a better position, and we do not have to settle for any outcome we don’t want. That doesn’t mean there’s always a miracle cure—we don’t get to decide that—but we do get to decide whether we keep trying.

    Dr. Caswell’s advice is based mostly in psychology—a lot of it in sports psychology, which is no surprise given his long history as an athlete as well as his medical career.

    The style is very easy-reading, and a combination of explanation, illustrative (often funny) anecdotes, and a backbone of actual research to keep everything within the realms of science rather than mere wishful thinking—he strikes a good balance.

    Bottom line: if your current health outlook is more of an uphill marathon, then this book can give you the tools to carry yourself through the healthcare system that’s been made for numbers, not people.

    Click here to check out Hope Not Nope, and keep going!

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  • Black Beans vs Soy Beans – Which is Healthier?

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    Our Verdict

    When comparing black beans to soy beans, we picked the soy.

    Why?

    Quite some heavyweights competing here today, as both have been the winners of other comparisons!

    Comparing these two’s macros first, black beans have 3x the carbs and slightly more fiber, while soy has more than 2x the protein. We’ll call this a win for soy.

    As a tangential note, it’s worth remembering also that soy is a complete protein (contains a full set of the amino acids we need), whereas black beans… Well, technically they are too, but in practicality, they only have much smaller amounts of some amino acids.

    In terms of vitamins, black beans have more of vitamins B1, B3, B5, B9, and E, while soy beans have more of vitamins A, B2, B6, C, K, and choline. A marginal win for soy here.

    In the category of minerals, however, it isn’t close: black beans are not higher in any minerals, while soy beans are higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. An overwhelming win for soy.

    It should be noted, however, that black beans are still very good for minerals! They just look bad when standing next to soy, that’s all.

    So, enjoy either or both, but for nutritional density, soy wins the day.

    Want to learn more?

    You might like to read:

    Plant vs Animal Protein: Head to Head

    Take care!

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  • Food and Nutrition – by Dr. P.K. Newby

    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.

    The “What Everyone Needs To Know” part of the title is the name of a series of books, of which this one, “Food and Nutrition”, is one.

    In this case, the title is apt, and/or could have been “What Everyone Really Should Know”, or “What Everyone Would Like To Think They Know But Have Often Just Been Bluffing Their Way Through The Supermarket Aisles”.

    The chapter and section headings are all in the forms of questions, such that all-together in such volume in the table of contents, they’re reminiscent of the “Jonathan Frakes Asks You Things” meme.

    But, this serves a dual purpose—for one, it makes the whole book one big FAQ, which is a very convenient format. Furthermore, it prompts a little thought on the part of the reader before each section, if we indeed question for ourselves:

    • Are fertilizers in farming friend or foe?
    • How have the Digital Revolution and Information Age impacted our diet?
    • Are canned and frozen foods inferior to fresh?
    • Does snacking or meal timing matter?
    • What are cereal grains and “pseudograins”?

    …And so many more. But what’s best about this is:

    Dr. Newby doesn’t reference her own preferences, or even have a particular way of eating she’d like us to adopt. She just lays out the science to answer each question, as discovered by high-quality studies and a general weight of evidence.

    Bottom line: this book can level-up your nutritional knowledge from bluffing to really knowing! A worthy addition to anyone’s bookshelf.

    Click here to check out Food and Nutrition on Amazon, to make the most informed decisions going forwards!

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  • Stress Resets – by Dr. Jennifer Taitz

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    You may be thinking: “that’s a bold claim in the subtitle; does the book deliver?”

    And yes, yes it does.

    The “resets” themselves are divided into categories:

    1. Mind resets, which are mostly CBT,
    2. Body resets, which include assorted somatic therapies such as vagus nerve resets, the judicious use of ice-water, what 1-minute sprints of exercise can do for your mental state, and why not to use the wrong somatic therapy for the wrong situation!
    3. Behavior resets, which are more about the big picture, and not falling into common traps.

    What common traps, you ask? This is about how we often have maladaptive responses to stress, e.g. we’re short of money so we overspend, we have an important deadline so we over-research and procrastinate, we’re anxious so we hyperfixate on the problem, we’re grieving so we look to substances to try to cope, we’re exhausted so we stay up late to try to claw back some lost time. Things where our attempt to cope actually makes things worse for us.

    Instead, Dr. Taitz advises us of how to get ourselves from “knowing we shouldn’t do that” to actually not doing that, and how to respond more healthily to stress, how to turn general stress into eustress, or as she puts it, how to “turn your knots into bows”.

    The style is… “Academic light”, perhaps we could say. It’s a step above pop-science, but a step below pure academic literature, which does make it a very pleasant read as well as informative. There are often footnotes at the bottom of each page to bridge any knowledge-gap, and for those who want to know the evidence of these evidence-based approaches, she does provide 35 pages of hard science sources to back up her claims.

    Bottom line: if you’d like to learn how better to manage stress from an evidence-based perspective that’s not just “do minfdulness meditation”, then this book gives a lot of ways.

    Click here to check out Stress Resets, and indeed soothe your body and mind in minutes!

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  • Gut-Healthy Labneh Orecchiette

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    Labneh (a sort of yogurt-cheese made from strained yogurt) is a great probiotic, and there’s plenty of resistant starch in this dish too, from how we cook, cool, and reheat the pasta. Add to this the lycopene from the tomatoes, the ergothioneine from the mushrooms, and the healthful properties of the garlic, black pepper, and red chili, and we have a very healthy dish!

    You will need

    • 10 oz labneh (if you can’t buy it locally, you can make your own by straining Greek yogurt through a muslin cloth, suspended over a bowl to catch the water that drips out, overnight—and yes, plant-based is also fine if you are vegan, and the gut benefits are similar because unlike vegan cheese, vegan yogurt is still fermented)
    • 6 oz wholegrain orecchiette (or other pasta, but this shape works well for this sauce)
    • ¼ bulb garlic, grated
    • Juice of ½ lemon
    • Large handful chopped parsley
    • Large handful chopped dill
    • 9 oz cherry tomatoes, halved
    • 9 oz mushrooms (your choice what kind), sliced (unless you went for shiitake or similar, which don’t need it due to already being very thin)
    • 2 tsp black pepper, coarse ground
    • 1 tsp red chili flakes
    • ¼ tsp MSG or ½ tsp low-sodium salt
    • Extra virgin olive oil

    Method

    (we suggest you read everything at least once before doing anything)

    1) Cook the pasta as you normally would. Drain, and rinse with cold water. Set aside.

    2) Combine the labneh with the garlic, black pepper, dill, parsley, and lemon juice, in a large bowl. Set aside.

    3) Heat a little olive oil in a skillet; add the chili flakes, followed by the mushrooms. Cook until soft and browned, then add the tomatoes and fry for a further 1 minute—we want the tomatoes to be blistered, but not broken down. Stir in the MSG/salt, and take off the heat.

    4) Refresh the pasta by passing a kettle of boiling water through it in a colander, then add the hot pasta to the bowl of labneh sauce, stirring to coat thoroughly.

    5) Serve, spooning the mushrooms and tomatoes over the labneh pasta.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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