
Come Together – by Dr. Emily Nagoski
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From Dr. Emily Nagoski, author of the bestseller “Come As You Are” (which we reviewed very favorably before) we now present: Come Together.
What it is not about: simultaneous orgasms. The title is just a play on words.
What it is about: improving sexual wellbeing, particularly in long-term relationships where one or more partner(s) may be experiencing low desire.
Hence: come together, in the closeness sense.
A lot of books (or advice articles) out there take the Cosmo approach of “spicing things up”, and that can help for a night perhaps, but relying on novelty is not a sustainable approach.
Instead, what Dr. Nagoski outlines here is a method for focusing on shared comfort and pleasure over desire, creating the right state of mind that’s more conducive to sexuality, and reducing things that put the brakes on sexuality.
She also covers things whereby sexuality can often be obliged to change (for example, with age and/or disability), but that with the right attitude, change can sometimes just be growth in a different way, as you explore the new circumstances together, and continue to find shared pleasure in the ways that best suit your changing circumstances,
Bottom line: if you and/or your partner(s) would like to foster and maintain intimacy and pleasure, then this is a top-tier book for you.
Click here to check out Come Together, and, well, come together!
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Physical Sunscreen or Chemical Sunscreen – Which is Healthier?
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Our Verdict
When comparing physical sunscreens to chemical sunscreens, we picked the physical sunscreens.
Why?
It’s easy to vote against chemical sunscreens, because it has “chemical” in the name, which tends to be offputting PR-wise no matter how healthy something is.
But in this case, there’s actual science here too!
Physical sunscreens physically block the UV rays.
- On the simplest of levels, mud is a physical sunscreen, as you can see widely used by elephants, hippos, pigs, and other animals.
- On a more sophisticated level, modern physical sunscreens often use tiny zinc particles (or similar) to block the UV rays in a way that isn’t so obvious to the naked eye—so we can still see our skin, and it looks just like we applied an oil or other moisturizer.
Chemical sunscreens interact with the UV rays in a way that absorbs them.
- Specifically, they usually convert it into relatively harmless thermal energy (heat)
- However, this can cause problems if there’s too much heat!
- Additionally, chemical sunscreens can get “used up” in a way that physical sunscreens can’t* becoming effectively deactivated once the chemical reaction has run its course and there is no more reagent left unreacted.
- Worse, some of the reagents, when broken down by the UV rays, can potentially cause harm when absorbed by the skin.
*That said, physical sunscreens will still need “topping up” because we are a living organism and our body can’t resist redistributing and using stuff—plus, depending on the climate and our activities, we can lose some externally too.
Further reading
We wrote about sunscreens (of various kinds) here:
And you can also read specifically about today’s topic in more detail, here:
What’s The Difference Between Physical And Chemical Sunscreens?
Take care!
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Make Overnight Oats Shorter Or Longer For Different Benefits!
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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
❝How long do I have to soak oats for to get the benefits of “overnight oats”?❞
The primary benefit of overnight oats (over cooked oats) is that they are soft enough to eat without having been cooked (as cooking increases their glycemic index).
So, if it’s soft, it’s good to eat. A few hours should be sufficient.
Bonus information
If, by the way, you happen to leave oats and milk (be it animal or plant milk) sealed in a jar at room temperature for a 2–3 days (less if your “room temperature” is warmer than average), it will start to ferment.
- Good news: fermentation can bring extra health benefits!
- Bad news: you’re on your own if something pathogenic is present
For more on this, you might like to read:
Enjoy!
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Beat The Heat, With Fat
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Surviving Summer
Summer is upon us, for those of us in the Northern Hemisphere anyway, and given that nowadays each year tends to be hotter than the one before, on average, it pays to be prepared.
We’ve talked about dealing with the heat before:
Sun, Sea, And Sudden Killers To Avoid
All the above advice stands this summer too, but today we’re going to speak a little extra on not having a “default body”.
For much of medical literature and common health advice, the default body is that of a slim and/or athletic white cis man aged 25–35 with no disabilities.
When it comes to “women’s health”, this is often confined to “the bikini zone” and everything else is commonly treated based on research conducted with men.
Today we’ll be looking at a particular challenge for a wide variety of people, when it comes to heat…
Beating the heat, with fat
If you are fat, and/or have a bit of a tummy, and/or have breasts, this one’s for you.
Fat acts as an insulator, which naturally does no favors in hot weather. Carrying the weight around is also extra exercise, which also becomes a problem in hot weather. Fat people usually sweat more than thin people do, as a result.
Sweat is great for cooling down the body, because it takes heat with it when it evaporates off. However, that only works if it can evaporate off, and it can’t evaporate off if it’s trapped in a skin fold / fat roll.
If you’re fat, you may have plenty of those; if you have a bit of a tummy (if you’re not fat generally, this might be a leftover from pregnancy, or weight loss, or something else; how it got there doesn’t matter for our purposes today), you’ll have at least one under it, and if you have breasts, unless they’re quite small, you’ll have one under each breast, and potentially your cleavage may become an issue too.
Note: if you are perhaps a man who has fat in the place where breasts go, then medically this goes for you too, except that there’s not a societal expectation that you wear bra. Use today’s information as you see fit.
Sweat-wicking hacks
We don’t want sweat to stay in those folds—both because then it’s not doing its cooling-down job, and also, because it can cause a rash, and even yeast infections and/or bacterial infections.
So, we want there to be some barrier there. You could use something like vaseline or baby powder, as to prevent chafing, but fat better (more effective, and less messy) is to have some kind of cloth there that can wick the sweat away.
There are made-for-purpose curved cotton bands that exist, called “tummy liners”; here’s an example product on Amazon, or you could make your own if you’re so inclined. They’re breathable, absorbent, and reduce friction too, making everything a lot more comfortable.
And for breasts? Same deal, there are made-for-purpose cotton bra-liners that exist; here’s an example product on Amazon, or again, you could make your own if you feel so inclined. The important part is that it makes things so much comfortable, because let’s face it: wearing a bra in the summer is not comfortable.
So with these, it can become more comfortable (and the cotton liners are flat, so they’re not visible if one’s wearing a t-shirt or similar-coverage garment). You could go braless, of course, but then you’re back to having sweaty folds, so if you’re doing something other than swimming or lying on your back, you might want something there.
Different hydration rules
“People should drink this much per day” and guess what, those guidelines were based on, drumroll please, not fat people.
Sweating more means needing to hydrate more, and even without breaking a sweat, having a larger body than average (be it muscle, fat, or both) means having more body to hydrate. That’s simple math.
So instead, a good general guideline is half an ounce of water per your weight in pounds, per day:
How much water do I need each day?
Another good general guideline is to simply drink “little and often”, that is to say, always have a (hydrating!) drink on the go.
Take care!
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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:
- The Top Micronutrient Deficiency In High Blood Pressure ← it’s potassium, and because of some popular mentions in TV shows, people get hung up on bananas being a good source of potassium. Which they are, but they’re not even in the top 10 of fruits for potassium. Here’s a non-exhaustive list of fruits that have more potassium than bananas, portion for portion
- Goji Berries: Which Benefits Do They Really Have? ← many!
- The Sugary Food That Lowers Blood Sugars ← it’s goji berries!
Enjoy!
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Fruit, Fiber, & Leafy Greens… On A Low-FODMAP Diet!
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Fiber For FODMAP-Avoiders
First, let’s quickly cover: what are FODMAPs?
FODMAPs are fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
In plainer English: they’re carbohydrates that are resistant to digestion.
This is, for most people most of the time, a good thing, for example:
When Is A Fiber Not A Fiber? When It’s A Resistant Starch.
Not for everyone…
However, if you have inflammatory bowel syndrome (IBS), including ulcerative colitis, Crohn’s disease, or similar, then suddenly a lot of common dietary advice gets flipped on its head:
While digestion-resistant carbohydrates making it to the end parts of our digestive tract are good for our bacteria there, in the case of people with IBS or similar, it can be a bit too good for our bacteria there.
Which can mean gas (a natural by-product of bacterial respiration) accumulation, discomfort, water retention (as the pseudo-fiber draws water in and keeps it), and other related symptoms, causing discomfort, and potentially disease such as diarrhea.
Again: for most people this is not so (usually: quite the opposite; resistant starches improve things down there), but for those for whom it’s a thing, it’s a Big Bad Thing™.
Hold the veg? Hold your horses.
A common knee-jerk reaction is “I will avoid fruit and veg, then”.
Superficially, this can work, as many fruit & veg are high in FODMAPs (as are fermented dairy products, by the way).
However, a diet free from fruit and veg is not going to be healthy in any sustainable fashion.
There are, however, options for low-FODMAP fruit & veg, such as:
Fruits: bananas (if not overripe), kiwi, grapefruit, lemons, limes, melons, oranges, passionfruit, strawberries
Vegetables: alfalfa, bell peppers, bok choy, carrots, celery, cucumbers, eggplant, green beans, kale, lettuce, olives, parsnips, potatoes (and sweet potatoes, yams etc), radishes, spinach, squash, tomatoes*, turnips, zucchini
*our stance: botanically it’s a fruit, but culinarily it’s a vegetable.
For more on the science of this, check out:
Strategies for Producing Low FODMAPs Foodstuffs: Challenges and Perspectives ← table 2 is particularly informative when it comes to the above examples, and table 3 will advise about…
Bonus
Grains: oats, quinoa, rice, tapioca
…and wheat if the conditions in table 3 (linked above) are satisfied
(worth mentioning since grains also get a bad press when it comes to IBS, but that’s mostly because of wheat)
See also: Gluten: What’s The Truth?
Enjoy!
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Why Many Nonprofit (Wink, Wink) Hospitals Are Rolling in Money
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One owns a for-profit insurer, a venture capital company, and for-profit hospitals in Italy and Kazakhstan; it has just acquired its fourth for-profit hospital in Ireland. Another owns one of the largest for-profit hospitals in London, is partnering to build a massive training facility for a professional basketball team, and has launched and financed 80 for-profit start-ups. Another partners with a wellness spa where rooms cost $4,000 a night and co-invests with “leading private equity firms.”
Do these sound like charities?
These diversified businesses are, in fact, some of the country’s largest nonprofit hospital systems. And they have somehow managed to keep myriad for-profit enterprises under their nonprofit umbrella — a status that means they pay little or no taxes, float bonds at preferred rates, and gain numerous other financial advantages.
Through legal maneuvering, regulatory neglect, and a large dollop of lobbying, they have remained tax-exempt charities, classified as 501(c)(3)s.
“Hospitals are some of the biggest businesses in the U.S. — nonprofit in name only,” said Martin Gaynor, an economics and public policy professor at Carnegie Mellon University. “They realized they could own for-profit businesses and keep their not-for-profit status. So the parking lot is for-profit; the laundry service is for-profit; they open up for-profit entities in other countries that are expressly for making money. Great work if you can get it.”
Many universities’ most robust income streams come from their technically nonprofit hospitals. At Stanford University, 62% of operating revenue in fiscal 2023 was from health services; at the University of Chicago, patient services brought in 49% of operating revenue in fiscal 2022.
To be sure, many hospitals’ major source of income is still likely to be pricey patient care. Because they are nonprofit and therefore, by definition, can’t show that thing called “profit,” excess earnings are called “operating surpluses.” Meanwhile, some nonprofit hospitals, particularly in rural areas and inner cities, struggle to stay afloat because they depend heavily on lower payments from Medicaid and Medicare and have no alternative income streams.
But investments are making “a bigger and bigger difference” in the bottom line of many big systems, said Ge Bai, a professor of health care accounting at the Johns Hopkins University Bloomberg School of Public Health. Investment income helped Cleveland Clinic overcome the deficit incurred during the pandemic.
When many U.S. hospitals were founded over the past two centuries, mostly by religious groups, they were accorded nonprofit status for doling out free care during an era in which fewer people had insurance and bills were modest. The institutions operated on razor-thin margins. But as more Americans gained insurance and medical treatments became more effective — and more expensive — there was money to be made.
Not-for-profit hospitals merged with one another, pursuing economies of scale, like joint purchasing of linens and surgical supplies. Then, in this century, they also began acquiring parts of the health care systems that had long been for-profit, such as doctors’ groups, as well as imaging and surgery centers. That raised some legal eyebrows — how could a nonprofit simply acquire a for-profit? — but regulators and the IRS let it ride.
And in recent years, partnerships with, and ownership of, profit-making ventures have strayed further and further afield from the purported charitable health care mission in their community.
“When I first encountered it, I was dumbfounded — I said, ‘This not charitable,’” said Michael West, an attorney and senior vice president of the New York Council of Nonprofits. “I’ve long questioned why these institutions get away with it. I just don’t see how it’s compliant with the IRS tax code.” West also pointed out that they don’t act like charities: “I mean, everyone knows someone with an outstanding $15,000 bill they can’t pay.”
Hospitals get their tax breaks for providing “charity care and community benefit.” But how much charity care is enough and, more important, what sort of activities count as “community benefit” and how to value them? IRS guidance released this year remains fuzzy on the issue.
Academics who study the subject have consistently found the value of many hospitals’ good work pales in comparison with the value of their tax breaks. Studies have shown that generally nonprofit and for-profit hospitals spend about the same portion of their expenses on the charity care component.
Here are some things listed as “community benefit” on hospital systems’ 990 tax forms: creating jobs; building energy-efficient facilities; hiring minority- or women-owned contractors; upgrading parks with lighting and comfortable seating; creating healing gardens and spas for patients.
All good works, to be sure, but health care?
What’s more, to justify engaging in for-profit business while maintaining their not-for-profit status, hospitals must connect the business revenue to that mission. Otherwise, they pay an unrelated business income tax.
“Their CEOs — many from the corporate world — spout drivel and turn somersaults to make the case,” said Lawton Burns, a management professor at the University of Pennsylvania’s Wharton School. “They do a lot of profitable stuff — they’re very clever and entrepreneurial.”
The truth is that a number of not-for-profit hospitals have become wealthy diversified business organizations. The most visible manifestation of that is outsize executive compensation at many of the country’s big health systems. Seven of the 10 most highly paid nonprofit CEOs in the United States run hospitals and are paid millions, sometimes tens of millions, of dollars annually. The CEOs of the Gates and Ford foundations make far less, just a bit over $1 million.
When challenged about the generous pay packages — as they often are — hospitals respond that running a hospital is a complicated business, that pharmaceutical and insurance execs make much more. Also, board compensation committees determine the payout, considering salaries at comparable institutions as well as the hospital’s financial performance.
One obvious reason for the regulatory tolerance is that hospital systems are major employers — the largest in many states (including Massachusetts, Pennsylvania, Minnesota, Arizona, and Delaware). They are big-time lobbying forces and major donors in Washington and in state capitals.
But some patients have had enough: In a suit brought by a local school board, a judge last year declared that four Pennsylvania hospitals in the Tower Health system had to pay property taxes because its executive pay was “eye popping” and it demonstrated “profit motives through actions such as charging management fees from its hospitals.”
A 2020 Government Accountability Office report chided the IRS for its lack of vigilance in reviewing nonprofit hospitals’ community benefit and recommended ways to “improve IRS oversight.” A follow-up GAO report to Congress in 2023 said, “IRS officials told us that the agency had not revoked a hospital’s tax-exempt status for failing to provide sufficient community benefits in the previous 10 years” and recommended that Congress lay out more specific standards. The IRS declined to comment for this column.
Attorneys general, who regulate charity at the state level, could also get involved. But, in practice, “there is zero accountability,” West said. “Most nonprofits live in fear of the AG. Not hospitals.”
Today’s big hospital systems do miraculous, lifesaving stuff. But they are not channeling Mother Teresa. Maybe it’s time to end the community benefit charade for those that exploit it, and have these big businesses pay at least some tax. Communities could then use those dollars in ways that directly benefit residents’ health.
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.
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