When Did You Last Have a Cognitive Health Check-Up?

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When Did You Last Have a Cognitive Health Check-Up?

Regular health check-ups are an important part of a good health regime, especially as we get older. But after you’ve been prodded, probed, sampled and so forth… When did you last have a cognitive health check-up?

Keeping on top of things

In our recent Monday Research Review main feature about citicoline, we noted that it has beneficial effects for a lot of measures of cognitive health.

And that brought us to realize: just how on top of this are we?

Your writer here today could tell you what her sleep was like on any night in the past year, what her heart rate was like, her weight, and all that. Moods too! There’s an app for that. But cognitive health? My last IQ test was in 2001, and I forget when my last memory test was.

It’s important to know how we’re doing, or else how to we know if there has been some decline? We’ve talked previously about the benefits of brain-training of various kinds to improve cognition, so in some parts we’ll draw on the same resources today, but this time the focus is on getting quick measurements that we can retest regularly (mark the calendar!)

Some quick-fire tests

These tests are all free, quick, and accessible. Some of them will try to upsell you on other (i.e. paid) services; we leave that to your own discretion, but the things we’ll be using today are free.

Test your verbal memory

This one’s a random word list generator. It defaults to 12 words, but you can change that if you like. Memorize the words, and then test yourself by seeing how many you can write down from memory. If it gets too easy, crank up the numbers.

Click here to try it now

Test your visual memory

This one’s a series of images; the test is to click to say whether you’ve seen this exact image previously in the series or not.

Click here to try it now

Test your IQ

This one’s intended to be general purpose intelligence; in reality, IQ tests have their flaws too, but it’s not a bad metric to keep track of. Just don’t get too hung up on the outcome, and remember, your only competition is yourself!

Click here to try it now

Test your attention / focus

This writer opened this and this three other attention tests (to get you the best one) before getting distracted, noting the irony, and finally taking the test. Hopefully you can do better!

Click here to try it now

Test your creativity

This one’s a random object generator. Give yourself a set period of time (per your preference, but make a note of the time you allow yourself, so that you can use the same time period when you retest yourself at a later date) in which to list as many different possible uses for the item.

Click here to try it now

Test your musical sense

This one’s a pitch recognition test. So, with the caveat that it is partially testing your hearing as well as your cognition, it’s a good one to take and regularly retest in any case.

Click here to try it now

How often should you retest?

There’s not really any “should” here, but to offer some advice:

  • If you take them too often, you might find you get bored of doing so and stop, essentially burning out.
  • If you don’t take them regularly, you may forget, lose this list of tests, etc.
  • Likely a good “sweet spot” is quarterly or six-monthly, but there’s nothing wrong with testing annually either.

It’s all about the big picture, after all.

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  • Herring vs Sardines – Which is Healthier?

    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.

    Our Verdict

    When comparing herring to sardine, we picked the sardines.

    Why?

    In terms of macros, they are about equal in protein and fat, but herring has about 2x the saturated fat and about 2x the cholesterol. So, sardines win this category easily.

    When it comes to vitamins, herring has more of vitamins B1, B2, B6, B9, and B12, while sardines have more of vitamins B3, E, and K. That’s a 5:3 win for herring, although it’s worth mentioning that the margins of difference are mostly not huge, except for that sardines have 26x the vitamin K content. Still, by the overall numbers, this one’s a win for herring.

    In the category of minerals, herring is not richer in any minerals*, while sardines are richer in calcium, copper, iron, manganese, phosphorus, and selenium, meaning a clear win for sardines.

    *unless we want to consider mercury to be a mineral, in which case, let’s mention that on average, herring is 6x higher in mercury. However, we consider that also a win for sardines.

    All in all, sardines are better for the heart (much lower in cholesterol), bones (much higher in calcium), and brain (much lower in mercury).

    Want to learn more?

    You might like to read:

    Farmed Fish vs Wild Caught: Antibiotics, Mercury, & More

    Take care!

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  • Which Magnesium? (And: When?)

    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? We love to hear from you!

    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

    ❝Good morning! I have been waiting for this day to ask: the magnesium in my calcium supplement is neither of the two versions you mentioned in a recent email newsletter. Is this a good type of magnesium and is it efficiently bioavailable in this composition? I also take magnesium that says it is elemental (oxide, gluconate, and lactate). Are these absorbable and useful in these sources? I am not interested in taking things if they aren’t helping me or making me healthier. Thank you for your wonderful, informative newsletter. It’s so nice to get non-biased information❞

    Thank you for the kind words! We certainly do our best.

    For reference: the attached image showed a supplement containing “Magnesium (as Magnesium Oxide & AlgaeCal® l.superpositum)”

    Also for reference: the two versions we compared head-to-head were these very good options:

    Magnesium Glycinate vs Magnesium Citrate – Which is Healthier?

    Let’s first borrow from the above, where we mentioned: magnesium oxide is probably the most widely-sold magnesium supplement because it’s cheapest to make. It also has woeful bioavailability, to the point that there seems to be negligible benefit to taking it. So we don’t recommend that.

    As for magnesium gluconate and magnesium lactate:

    • Magnesium lactate has very good bioavailability and in cases where people have problems with other types (e.g. gastrointestinal side effects), this will probably not trigger those.
    • Magnesium gluconate has excellent bioavailability, probably coming second only to magnesium glycinate.

    The “AlgaeCal® l.superpositum” supplement is a little opaque (and we did ntoice they didn’t specify what percentage of the magnesium is magnesium oxide, and what percentage is from the algae, meaning it could be a 99:1 ratio split, just so that they can claim it’s in there), but we can say Lithothamnion superpositum is indeed an algae and magnesium from green things is usually good.

    Except…

    It’s generally best not to take magnesium and calcium together (as that supplement contains). While they do work synergistically once absorbed, they compete for absorption first so it’s best to take them separately. Because of magnesium’s sleep-improving qualities, many people take calcium in the morning, and magnesium in the evening, for this reason.

    Some previous articles you might enjoy meanwhile:

    Take care!

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  • Oral retinoids can harm unborn babies. But many women taking them for acne may not be using contraception

    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.

    Oral retinoids are a type of medicine used to treat severe acne. They’re sold under the brand name Roaccutane, among others.

    While oral retinoids are very effective, they can have harmful effects if taken during pregnancy. These medicines can cause miscarriages and major congenital abnormalities (harm to unborn babies) including in the brain, heart and face. At least 30% of children exposed to oral retinoids in pregnancy have severe congenital abnormalities.

    Neurodevelopmental problems (in learning, reading, social skills, memory and attention) are also common.

    Because of these risks, the Australasian College of Dermatologists advises oral retinoids should not be prescribed a month before or during pregnancy under any circumstances. Dermatologists are instructed to make sure a woman isn’t pregnant before starting this treatment, and discuss the risks with women of childbearing age.

    But despite this, and warnings on the medicines’ packaging, pregnancies exposed to oral retinoids continue to be reported in Australia and around the world.

    In a study published this month, we wanted to find out what proportion of Australian women of reproductive age were taking oral retinoids, and how many of these women were using contraception.

    Our results suggest a high proportion of women are not using effective contraception while on these drugs, indicating Australia needs a strategy to reduce the risk oral retinoids pose to unborn babies.

    Contraception options

    Using birth control to avoid pregnancy during oral retinoid treatment is essential for women who are sexually active. Some contraception methods, however, are more reliable than others.

    Long-acting-reversible contraceptives include intrauterine devices (IUDs) inserted into the womb (such as Mirena, Kyleena, or copper devices) and implants under the skin (such as Implanon). These “set and forget” methods are more than 99% effective.

    A newborn baby in a clear crib in hospital.
    Oral retinoids taken during pregnancy can cause complications in babies. Gorodenkoff/Shutterstock

    The effectiveness of oral contraceptive pills among “perfect” users (following the directions, with no missed or late pills) is similarly more than 99%. But in typical users, this can fall as low as 91%.

    Condoms, when used as the sole method of contraception, have higher failure rates. Their effectiveness can be as low as 82% in typical users.

    Oral retinoid use over time

    For our study, we analysed medicine dispensing data among women aged 15–44 from Australia’s Pharmaceutical Benefit Scheme (PBS) between 2013 and 2021.

    We found the dispensing rate for oral retinoids doubled from one in every 71 women in 2013, to one in every 36 in 2021. The increase occurred across all ages but was most notable in young women.

    Most women were not dispensed contraception at the same time they were using the oral retinoids. To be sure we weren’t missing any contraception that was supplied before the oral retinoids, we looked back in the data. For example, for an IUD that lasts five years, we looked back five years before the oral retinoid prescription.

    Our analysis showed only one in four women provided oral retinoids were dispensed contraception simultaneously. This was even lower for 15- to 19-year-olds, where only about one in eight women who filled a prescription for oral retinoids were dispensed contraception.

    A recent study found 43% of Australian year 10 and 69% of year 12 students are sexually active, so we can’t assume this younger age group largely had no need for contraception.

    One limitation of our study is that it may underestimate contraception coverage, because not all contraceptive options are listed on the PBS. Those options not listed include male and female sterilisation, contraceptive rings, condoms, copper IUDs, and certain oral contraceptive pills.

    But even if we presume some of the women in our study were using forms of contraception not listed on the PBS, we’re still left with a significant portion without evidence of contraception.

    What are the solutions?

    Other countries such as the United States and countries in Europe have pregnancy prevention programs for women taking oral retinoids. These programs include contraception requirements, risk acknowledgement forms and regular pregnancy tests. Despite these programs, unintended pregnancies among women using oral retinoids still occur in these countries.

    But Australia has no official strategy for preventing pregnancies exposed to oral retinoids. Currently oral retinoids are prescribed by dermatologists, and most contraception is prescribed by GPs. Women therefore need to see two different doctors, which adds costs and burden.

    Hands holding a contraceptive pill packet.
    Preventing pregnancy during oral retinoid treatment is essential. Krakenimages.com/Shutterstock

    Rather than a single fix, there are likely to be multiple solutions to this problem. Some dermatologists may not feel confident discussing sex or contraception with patients, so educating dermatologists about contraception is important. Education for women is equally important.

    A clinical pathway is needed for reproductive-aged women to obtain both oral retinoids and effective contraception. Options may include GPs prescribing both medications, or dermatologists only prescribing oral retinoids when there’s a contraception plan already in place.

    Some women may initially not be sexually active, but change their sexual behaviour while taking oral retinoids, so constant reminders and education are likely to be required.

    Further, contraception access needs to be improved in Australia. Teenagers and young women in particular face barriers to accessing contraception, including costs, stigma and lack of knowledge.

    Many doctors and women are doing the right thing. But every woman should have an effective contraception plan in place well before starting oral retinoids. Only if this happens can we reduce unintended pregnancies among women taking these medicines, and thereby reduce the risk of harm to unborn babies.

    Dr Laura Gerhardy from NSW Health contributed to this article.

    Antonia Shand, Research Fellow, Obstetrician, University of Sydney and Natasha Nassar, Professor of Paediatric and Perinatal Epidemiology and Chair in Translational Childhood Medicine, University of Sydney

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

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Related Posts

  • Beating Toxic Positivity
  • The Lies That Depression Tells Us

    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.

    In this short (6:42) video, psychiatrist Dr. Tracey Marks talks about 8 commonly-believed lies that depression often tells us. They are:

    • “I don’t measure up”
    • “No one cares about me”
    • “I’m better off alone”
    • “No one understands”
    • “It’s all my fault”
    • “I have no reason to be depressed”
    • “Nothing matters”
    • “I’ll never get better”

    Some of these can be reinforced by people around us; it’s easy to believe that “no one understands” if for example the few people we interact with the most don’t understand, or that “I have no reason to be depressed” if people try to cheer you up by pointing out your many good fortunes.

    The reality, of course, is that depression is a large, complex, and many-headed beast, with firm roots in neurobiology.

    There are things we can do that may ameliorate it… But they also may not, and sometimes life is just going to suck for a while. That doesn’t mean we should give up (that, too, is depression lying to us, per “I’ll never get better”), but it does mean that we should not be so hard on ourselves for not having “walked it off” the way one might “just walk off” a broken leg.

    Oh, you can’t “just walk off” a broken leg? Well then, perhaps it’s not surprising if we don’t “just think off” a broken brain, either. The brain can rebuild itself, but that’s a slow process, so buckle in:

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

    Want to know more?

    You might like these previous articles of ours about depression (managing it, and overcoming it):

    Take care!

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  • Barley Malt Flour vs chickpea flour – Which is Healthier?

    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.

    Our Verdict

    When comparing barley malt flour to chickpea flour, we picked the chickpea.

    Why?

    First, some notes:

    About chickpea flour: this is also called besan flour, gram flour, and garbanzo bean flour; they are all literally the same thing by different names, and are all flour made from ground chickpeas.

    About barley malt flour: barley is a true grain, and does contain gluten. We’re not going to factor that into today’s decision, but if you are avoiding gluten, avoid barley. As for “malt”; malting grains means putting them in an environment (with appropriate temperature and humidity) that they can begin germination, and then drying them with hot air to stop the germination process from continuing, so that we still have grains to make flour out of, and not little green sprouting plants. It improves the nutritional qualities and, subjectively, the flavor.

    To avoid repetition, we’re just going to write “barley” instead of “barley malt” now, but it’s still malted.

    Now, let’s begin:

    Looking at the macros first, chickpea flour has 2x the protein and also more fiber, while barley flour has more carbs. An easy win for chickpea flour.

    In the category of vitamins, chickpea flour has more of vitamins A, B1, B5, B9, E, and K, while barley flour has more of vitamins B2, B3, B6, and C. A modest 6:4 victory for chickpea flour.

    When it comes to minerals, things are much more one-sided; chickpea flour has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while barley flour has more selenium. An overwhelming win for chickpea flour.

    Adding up these three wins for chickpea flour makes for a convincing story in favor of using that where reasonably possible as a flour! It has a slight nutty taste, so you might not want to use it in everything, but it is good for a lot of things.

    Want to learn more?

    You might like to read:

    Take care!

    Don’t Forget…

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  • 10 Mistakes To Sabotage Your Ozempic Progress

    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.

    Ozempic has a good reputation for getting reliable results, but there are ways to mess it up:

    It’s not just inject-and-go

    We’ll not keep the 10 ways a secret; they are:

    1. Increasing the dose too quickly: avoid cranking doses up too high too quickly, to prevent severe nausea, appetite suppression, and muscle loss. It’s worth being aware that high doses without proper management can lead to metabolic health disasters.
    2. Pushing through side effects: severe nausea or vomiting means you probably have an unhelpfully high dose; consult your prescribing doctor—it’s easy to feel “more is better; I don’t want to have less!”, but there really is a sweet spot, and if you’re not in it, then adjustments are needed in order to find it.
    3. Eating nutritionally scant food: reducing the quantity of unhealthy food isn’t enough—please prioritize nutrient-rich foods instead. Remember, “it’s not the calories in your food; it’s the food in your calories”.
    4. Consuming fried food and refined carbs: their general metabolic woes aside, fried foods and ultra-refined carbs can exacerbate nausea and other side effects, so it really is best to skip them. The good news is that Ozempic will help overcome those cravings more easily.
    5. Neglecting muscle protection: especially women, especially middle-aged or older, are at higher risk of osteoporosis and should maintain muscle mass (strong muscles and strong bones go together, by necessity). So, eat protein and do resistance training!
    6. Assuming it’s a monotherapy: GLP-1 drugs work best as part of a holistic protocol, including proper nutrition, strength training, and hormone therapy if appropriate.
    7. Not addressing metabolic health first: GLP-1 drugs are less effective in people with poor baseline metabolic health, so there’s a bit of a catch-22 here, but it’s important to be aware of. Fortunately, Ozempic and adopting a healthy lifestyle will each make the other work better.
    8. Neglecting comprehensive treatment plans: in other words, going through the motions of a holistic protocol and then expecting Ozempic to do all the work.
    9. Upping doses to overcome plateaus: plateaus often signal other issues (e.g. lack of protein, no strength training), so do address these before increasing dosage.
    10. Lack of collaboration with doctors: the human body is complex, and what’s going on metabolically is complex too, so there’s a lot a layperson can easily miss. For that matter, there’s a lot that doctors can easily miss too, but more heads are better than one.

    For more on all of these, enjoy:

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    Want to learn more?

    You might also like:

    5 Ways To Naturally Boost The Ozempic Effect

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

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