Eat To Beat Chronic Fatigue!

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How To Eat To Beat Chronic Fatigue

Chronic fatigue is on the rise, and it can make life a living Hell. Days blur into one, and you try to take each day as it comes, but sometimes several days gang up on you at once.

You probably know some lifestyle changes that might help—if only you had the energy to implement them.

You’d like to eat well, but you need to…

  1. Buy the fresh produce (and take a little rest after)
  2. Put the groceries away (and take a little rest after)
  3. Wash the vegetables (and take a little rest after)
  4. Chop the things as necessary (and take a little rest after)
  5. Cook dinner (and take a little rest after)

…and now you’re too exhausted to eat it.

So, what can be done?

First, avoid things that cause inflammation, as this is a major contributor to chronic fatigue. You might like our previous main feature:

Keep Inflammation At Bay!

Next up, really do stay hydrated. It’s less about quantity, and more about ubiquity. Hydrate often.

Best is if you always have some (hydrating) drink on the go.

Do experiment with your diet, and/but keep a food journal of what you eat and how you feel 30–60 minutes after eating it. Only make one change at a time, otherwise you won’t know which change made the difference.

Notice what patterns emerge over time, and adjust your ingredients accordingly.

Limit your caffeine intake. We know that sometimes it seems like the only way to get through the day, but you will always crash later, because it was only ever taxing your adrenal system (thus: making you more tired in the long run) and pulling the wool over the eyes of your adenosine receptors (blocking you from feeling how tired you are, but not actually reducing your body’s tiredness).

Put simply, caffeine is the “payday loan” of energy.

Eat more non-starchy vegetables, and enjoy healthy fats. Those healthy fats can come from nuts and seeds, avocado, or fish (not fried, though!).

The non-starchy vegetables will boost your vitamins and fiber while being easy on your beleaguered metabolism, while the healthy fats will perk up your energy levels without spiking insulin like sugars would.

Pay the fatigue tax up front. What this means is… Instead of throwing away vegetables that didn’t get used because it would take too much effort and you just need an easier dinner today, buy ready-chopped vegetables, for example.

And if you buy vegetables frozen, they’re also often not only cheaper, but also (counterintuitively) contain more nutrients.

A note of distinction:

Many more people have chronic fatigue (the symptom: being exhausted all the time) than have chronic fatigue syndrome (the illness: myalgic encephalomyelitis).

This is because fatigue can be a symptom of many, many other conditions, and can be heavily influenced by lifestyle factors too.

A lot of the advice for dealing with chronic fatigue is often the same in both cases, but some will be different, because for example:

  • If your fatigue is from some other condition, that condition probably impacts what lifestyle factors you are (and are not) able to change, too
  • If your fatigue is from lifestyle factors, that hopefully means you can change those and enjoy less fatigue…
    • But if it’s not from lifestyle factors, as in ME/CFS, then advice to “exercise more” etc is not going to help so much.

There are ways to know the difference though:

Check out: Do You Have Chronic Fatigue Syndrome?

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  • What’s the difference between physical and chemical sunscreens? And which one should you choose?

    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.

    Sun exposure can accelerate ageing, cause skin burns, erythema (a skin reaction), skin cancer, melasmas (or sun spots) and other forms of hyperpigmentation – all triggered by solar ultraviolet radiation.

    Approximately 80% of skin cancer cases in people engaged in outdoor activities are preventable by decreasing sun exposure. This can be done in lots of ways including wearing protective clothing or sunscreens.

    But not all sunscreens work in the same way. You might have heard of “physical” and “chemical” sunscreens. What’s the difference and which one is right for you?

    How sunscreens are classified

    Sunscreens are grouped by their use of active inorganic and organic ultraviolet (UV) filters. Chemical sunscreens use organic filters such as cinnamates (chemically related to cinnamon oil) and benzophenones. Physical sunscreens (sometimes called mineral sunscreens) use inorganic filters such as titanium and zinc oxide.

    These filters prevent the effects of UV radiation on the skin.

    Organic UV filters are known as chemical filters because the molecules in them change to stop UV radiation reaching the skin. Inorganic UV filters are known as physical filters, because they work through physical means, such as blocking, scattering and reflection of UV radiation to prevent skin damage.

    Nano versus micro

    The effectiveness of the filters in physical sunscreen depends on factors including the size of the particle, how it’s mixed into the cream or lotion, the amount used and the refraction index (the speed light travels through a substance) of each filter.

    When the particle size in physical sunscreens is large, it causes the light to be scattered and reflected more. That means physical sunscreens can be more obvious on the skin, which can reduce their cosmetic appeal.

    Nanoparticulate forms of physical sunscreens (with tiny particles smaller than 100 nanometers) can improve the cosmetic appearance of creams on the skin and UV protection, because the particles in this size range absorb more radiation than they reflect. These are sometimes labelled as “invisible” zinc or mineral formulations and are considered safe.

    So how do chemical sunscreens work?

    Chemical UV filters work by absorbing high-energy UV rays. This leads to the filter molecules interacting with sunlight and changing chemically.

    When molecules return to their ground (or lower energy) state, they release energy as heat, distributed all over the skin. This may lead to uncomfortable reactions for people with skin sensitivity.

    Generally, UV filters are meant to stay on the epidermis (the first skin layer) surface to protect it from UV radiation. When they enter into the dermis (the connective tissue layer) and bloodstream, this can lead to skin sensitivity and increase the risk of toxicity. The safety profile of chemical UV filters may depend on whether their small molecular size allows them to penetrate the skin.

    Chemical sunscreens, compared to physical ones, cause more adverse reactions in the skin because of chemical changes in their molecules. In addition, some chemical filters, such as dibenzoylmethane tend to break down after UV exposure. These degraded products can no longer protect the skin against UV and, if they penetrate the skin, can cause cell damage.

    Due to their stability – that is, how well they retain product integrity and effectiveness when exposed to sunlight – physical sunscreens may be more suitable for children and people with skin allergies.

    Although sunscreen filter ingredients can rarely cause true allergic dermatitis, patients with photodermatoses (where the skin reacts to light) and eczema have higher risk and should take care and seek advice.

    What to look for

    The best way to check if you’ll have a reaction to a physical or chemical sunscreen is to patch test it on a small area of skin.

    And the best sunscreen to choose is one that provides broad-spectrum protection, is water and sweat-resistant, has a high sun protection factor (SPF), is easy to apply and has a low allergy risk.

    Health authorities recommend sunscreen to prevent sun damage and cancer. Chemical sunscreens have the potential to penetrate the skin and may cause irritation for some people. Physical sunscreens are considered safe and effective and nanoparticulate formulations can increase their appeal and ease of use.The Conversation

    Yousuf Mohammed, Dermatology researcher, The University of Queensland and Khanh Phan, Postdoctoral research associate, Frazer Institute, The University of Queensland

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

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  • 154 million lives saved in 50 years: 5 charts on the global success of vaccines

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    We know vaccines have been a miracle for public health. Now, new research led by the World Health Organization has found vaccines have saved an estimated 154 million lives in the past 50 years from 14 different diseases. Most of these have been children under five, and around two-thirds children under one year old.

    In 1974 the World Health Assembly launched the Expanded Programme on Immunization with the goal to vaccinate all children against diphtheria, tetanus, pertussis (whooping cough), measles, polio, tuberculosis and smallpox by 1990. The program was subsequently expanded to include several other diseases.

    The modelling, marking 50 years since this program was established, shows a child aged under ten has about a 40% greater chance of living until their next birthday, compared to if we didn’t have vaccines. And these positive effects can be seen well into adult life. A 50-year-old has a 16% greater chance of celebrating their next birthday thanks to vaccines.

    What the study did

    The researchers developed mathematical and statistical models which took in vaccine coverage data and population numbers from 194 countries for the years 1974–2024. Not all diseases were included (for example smallpox, which was eradicated in 1980, was left out).

    The analysis includes vaccines for 14 diseases, with 11 of these included in the Expanded Programme on Immunization. For some countries, additional vaccines such as Japanese encephalitis, meningitis A and yellow fever were included, as these diseases contribute to major disease burden in certain settings.

    The models were used to simulate how diseases would have spread from 1974 to now, as vaccines were introduced, for each country and age group, incorporating data on increasing vaccine coverage over time.

    Children are the greatest beneficiaries of vaccines

    Since 1974, the rates of deaths in children before their first birthday has more than halved. The researchers calculated almost 40% of this reduction is due to vaccines.

    The effects have been greatest for children born in the 1980s because of the intensive efforts made globally to reduce the burden of diseases like measles, polio and whooping cough.

    Some 60% of the 154 million lives saved would have been lives lost to measles. This is likely due to its ability to spread rapidly. One person with measles can spread the infection to 12–18 people.

    The study also found some variation across different parts of the world. For example, vaccination programs have had a much greater impact on the probability of children living longer across low- and middle-income countries and settings with weaker health systems such as the eastern Mediterranean and African regions. These results highlight the important role vaccines play in promoting health equity.

    Vaccine success is not assured

    Low or declining vaccine coverage can lead to epidemics which can devastate communities and overwhelm health systems.

    Notably, the COVID pandemic saw an overall decline in measles vaccine coverage, with 86% of children having received their first dose in 2019 to 83% in 2022. This is concerning because very high levels of vaccination coverage (more than 95%) are required to achieve herd immunity against measles.

    In Australia, the coverage for childhood vaccines, including measles, mumps and rubella, has declined compared to before the pandemic.

    This study is a reminder of why we need to continue to vaccinate – not just against measles, but against all diseases we have safe and effective vaccines for.

    The results of this research don’t tell us the full story about the impact of vaccines. For example, the authors didn’t include data for some vaccines such as COVID and HPV (human papillomavirus). Also, like with all modelling studies, there are some uncertainties, as data was not available for all time periods and countries.

    Nonetheless, the results show the success of global vaccination programs over time. If we want to continue to see lives saved, we need to keep investing in vaccination locally, regionally and globally.

    Meru Sheel, Associate Professor and Epidemiologist, Infectious Diseases, Immunisation and Emergencies Group, Sydney School of Public Health, University of Sydney and Alexandra Hogan, Mathematical epidemiologist, UNSW Sydney

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

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  • Genius Foods – by Max Lugavere

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    There is a lot of seemingly conflicting (or sometimes: actually conflicting!) information out there with regard to nutrition and various aspects of health. Why, for example, are we told:

    • Be sure to get plenty of good healthy fats from nuts and seeds, for metabolic health and brain health too!
    • But these terrible nut and seed oils lead to heart disease and dementia! Avoid them at all costs!

    Max Lugavere demystifies this and more.

    His science-led approach is primarily focused on avoiding dementia, and/but is at least not bad when it comes to other areas of health too.

    He takes us on a tour of different parts of our nutrition, including:

    • Perhaps the clearest explanation of “healthy” vs “unhealthy” fats this reviewer has read
    • Managing carbs (simple and complex) for healthy glucose management—essential for good brain health
    • What foods to improve or reduce—a lot you might guess, but this is a comprehensive guide to brain health so it’d be remiss to skip it
    • The role that intermittent fasting can play as a bonus extra

    While the main thrust of the book is about avoiding cognitive impairment in the long-term (including later-life dementia), he makes good, evidence-based arguments for how this same dietary plan improves cognitive function in the short-term, too.

    Speaking of that dietary plan: he does give a step-by-step guide in a “make this change first, then this, then this” fashion, and offers some sample recipes too. This is by no means a recipe book though—most of the book is taking us through the science, not the kitchen.

    Bottom line: this is the book for getting unconfused with regard to diet and brain health, making a lot of good science easy to understand. Which we love!

    Click here to check out “Genius Foods” on Amazon today, give your brain a boost!

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  • Here’s how to help protect your family from norovirus

    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.

    What you need to know

    • Norovirus is a very contagious infection that causes vomiting and diarrhea.
    • The best way to help protect against norovirus is to wash your hands often with soap and warm water, since hand sanitizer may not be effective at killing the virus.
    • If someone in your household has symptoms of norovirus, isolate them away from others, watch for signs of dehydration, and take steps to help prevent it from spreading.

    If you feel like everyone is sick right now, you’re not alone. Levels of respiratory illnesses like COVID-19, flu, and RSV remain remain high in many states, and the U.S. is also battling a wave of norovirus, one of several viruses that cause a very contagious infection of the stomach and intestines. 

    Although norovirus infections are more common during the colder months—it’s also called the “winter vomiting disease”—the virus can spread at any time. Right now, however, cases have more than doubled since last year’s peak.

    Read on to learn about the symptoms of norovirus, how it spreads, and what to do if someone in your household gets sick.

    What are the symptoms of norovirus?

    Norovirus is a very contagious infection that causes vomiting and diarrhea, which typically begins 12 to 48 hours after exposure to the virus. Additional symptoms may include stomach pain, body aches, headaches, and a fever. Norovirus typically resolves within three days, but people who are infected may still be contagious for up to two days after symptoms resolve.

    Norovirus may cause dehydration, or a dangerous loss of fluids, especially in young children and older adults. See a health care provider if you or someone in your household shows signs of dehydration, which may include decreased urination, dizziness, a dry mouth and throat, sleepiness, and crying without tears.

    How can you help protect against norovirus?

    You can get norovirus if you have close contact with someone who is infected, touch a contaminated surface and then touch your mouth or nose, or consume contaminated food or beverages.

    The best way to help protect yourself and others against norovirus is to wash your hands often with soap and warm water, since hand sanitizer may not be effective at killing the virus. Other ways to help protect yourself may include cooking food thoroughly and washing fruits and vegetables before eating them.

    You can get sick with norovirus even if you’ve had it before, since there are many different strains.

    How can families help protect against the spread of norovirus at home?

    If someone in your household has symptoms of norovirus, isolate them away from others and watch for signs of dehydration. If you are sick with norovirus, do not prepare food for others in your household and use a separate bathroom, if possible.

    When cleaning up after someone who has norovirus, wear rubber, latex, or nitrile gloves. Then wash your hands thoroughly.

    Clean surfaces using a solution containing five to 25 tablespoons of bleach (that’s 12.5 fluid ounces, or just  over ¾ cup), per gallon of water. Leave the bleach-water mix on surfaces for at least five minutes before wiping it off.

    For more information, talk to your health care provider.

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

    Don’t Forget…

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    Learn to Age Gracefully

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  • I Will Make You Passionate About Exercise – by Bevan Eyles

    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.

    What this isn’t: a “just do it!” motivational pep-talk.

    What this is:a compassionate and thoughtful approach to help non-exercisers become regular exercisers, by looking at the real life factors of what holds people back (learning from his own early failures as a coach, by paying attention now to things he inadvertently neglected back then), both in the material/practical and in the psychological/emotional.

    Further, he gives a 10-step method, for those who would like to be walked through it by the hand, making the transition to exercising regularly (and as a leisure habit, rather than as a chore) as frictionless as possible.

    The style is friendly and energetic, and very easy-reading throughout.

    Bottom line: if you are someone who finds exercising to be a chore, this book can definitely help you “get from here to there” in terms of finding joy in it, and finding exercise even easier than not exercising. Yes, really.

    Click here to check out I Will Make You Passionate About Exercise, and get passionate about exercise!

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  • Brothy Beans & Greens

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    “Eat beans and greens”, we say, “but how”, you ask. Here’s how! Tasty, filling, and fulfilling, this dish is full of protein, fiber, vitamins, minerals, and assorted powerful phytochemicals.

    You will need

    • 2½ cups low-sodium vegetable stock
    • 2 cans cannellini beans, drained and rinsed
    • 1 cup kale, stems removed and roughly chopped
    • 4 dried shiitake mushrooms
    • 2 shallots, sliced
    • ½ bulb garlic, crushed
    • 1 tbsp white miso paste
    • 1 tbsp nutritional yeast
    • 1 tsp rosemary leaves
    • 1 tsp thyme leaves
    • 1 tsp black pepper, coarse ground
    • ½ tsp red chili flakes
    • Juice of ½ lemon
    • Extra virgin olive oil
    • Optional: your favorite crusty bread, perhaps using our Delicious Quinoa Avocado Bread recipe

    Method

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

    1) Heat some oil in a skillet and fry the shallots for 2–3 minutes.

    2) Add the nutritional yeast, garlic, herbs, and spices, and stir for another 1 minute.

    3) Add the beans, vegetable stock, and mushrooms. Simmer for 10 minutes.

    4) Add the miso paste, stirring well to dissolve and distribute evenly.

    5) Add the kale until it begins to wilt, and remove the pot from the heat.

    6) Add the lemon juice and stir.

    7) Serve; we recommend enjoying it with crusty wholegrain bread.

    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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