Alzheimer’s Causative Factors To Avoid

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The Best Brains Bar Nun?

This is Dr. David Snowdon. He’s an epidemiologist, and one of the world’s foremost experts on Alzheimer’s disease. He was also, most famously, the lead researcher of what has become known as “The Nun Study”.

We recently reviewed his book about this study:

Aging with Grace: What the Nun Study Teaches Us About Leading Longer, Healthier, and More Meaningful Lives – by Dr. David Snowdon

…which we definitely encourage you to check out, but we’ll do our best to summarize its key points today!

Reassurance up-front: no, you don’t have to become a nun

The Nun Study

In 1991, a large number (678) of nuns were recruited for what was to be (and until now, remains) the largest study of its kind into the impact of a wide variety of factors on aging, and in particular, Alzheimer’s disease.

Why it was so important: because the nuns were all from the same Order, had the same occupation (it’s a teaching Order), with very similar lifestyles, schedules, socioeconomic status, general background, access to healthcare, similar diets, same relationship status (celibate), same sex (female), and many other factors also similar, this meant that most of the confounding variables that confound other studies were already controlled-for here.

Enrollment in the study also required consenting to donating one’s brain for study post-mortem—and of those who have since died, indeed 98% of them have been donated (the other 2%, we presume, may have run into technical administrative issues with the donation process, due to the circumstances of death and/or delays in processing the donation).

How the study was undertaken

We don’t have enough space to describe the entire methodology here, but the gist of it is:

  • Genetic testing for relevant genetic factors
  • Data gathered about lives so far, including not just medical records but also autobiographies that the nuns wrote when they took their vows (at ages 19–21)
  • Extensive ongoing personal interviews about habits, life choices, and attitudes
  • Yearly evaluations including memory tests and physical function tests
  • Brain donation upon death

What they found

Technically, The Nun Study is still ongoing. Of the original 678 nuns (aged 75–106), three are still alive (based on the latest report, at least).

However, lots of results have already been gained, including…

Genes

A year into the study, in 1992, the “apolipoprotein E” (APOE) gene was established as a likely causative factor in Alzheimer’s disease. This is probably not new to our readers in 2024, but there are interesting things being learned even now, for example:

The Alzheimer’s Gene That Varies By Race & Sex

…but watch out! Because also:

Alzheimer’s Sex Differences May Not Be What They Appear

Words

Based on the autobiographies written by the nuns in their youth upon taking their vows, there were two factors that were later correlated with not getting dementia:

  • Longer sentences
  • Positive outlook
  • “Idea density”

That latter item means the relative linguistic density of ideas and complexity thereof, and the fluency and vivacity with which they were expressed (this was not a wishy-washy assessment; there was a hard-science analysis to determine numbers).

Want to spruce up yours? You might like to check out:

Reading, Better: Reading As A Cognitive Exercise

…for specific, evidence-based ways to tweak your reading to fight cognitive decline.

Food

While the dietary habits of the nuns were fairly homogenous, those who favored eating more and cooked greens, beans, and tomatoes, lived longer and with healthier brains.

See also: Brain Food? The Eyes Have It!

Other aspects of brain health & mental health

The study also found that nuns who avoided stroke and depression, were also less likely to get dementia.

For tending to these, check out:

Community & Faith

Obviously, in this matter the nuns were quite a homogenous group, scoring heavily in community and faith. What’s relevant here is the difference between the nuns, and other epidemiological studies in other groups (invariably not scoring so highly).

Community & faith are considered, separately and together, to be protective factors against dementia.

Faith may be something that “you have it or you don’t” (we’re a health science newsletter, not a theological publication, but for the interested, philosopher John Stuart Mill’s 1859 essay “On Liberty“ makes a good argument for it not being something one can choose, prompting him to argue for religious tolerance, on the grounds that religious coercion is a futile effort precisely because a person cannot choose to dis/believe something)

…but community can definitely be chosen, nurtured, and grown. We’ve written about this a bit before:

You might also like to check out this great book on the topic:

Purpose: Design A Community And Change Your Life – by Gina Bianchini

Want more?

We gave a ground-up primer on avoiding Alzheimer’s and other dementias; check it out:

How To Reduce Your Alzheimer’s Risk

Take care!

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    Get stronger, fitter, and healthier with “Calisthenics for Beginners.” Clear instructions, exercise programs, and motivation to kickstart your calisthenics journey. Available on Amazon now!

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  • Antihistamines’ Generation Gap

    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.

    Are You Ready For Allergy Season?

    For those of us in the Northern Hemisphere, fall will be upon us soon, and we have a few weeks to be ready for it. A common seasonal ailment is of course seasonal allergies—it’s not serious for most of us, but it can be very annoying, and can disrupt a lot of our normal activities.

    Suddenly, a thing that notionally does us no real harm, is making driving dangerous, cooking take three times as long, sex laughable if not off-the-table (so to speak), and the lightest tasks exhausting.

    So, what to do about it?

    Antihistamines: first generation

    Ye olde antihistamines such as diphenhydramine and chlorpheniramine are probably not what to do about it.

    They are small molecules that cross the blood-brain barrier and affect histamine receptors in the central nervous system. This will generally get the job done, but there’s a fair bit of neurological friendly-fire going on, and while they will produce drowsiness, the sleep will usually be of poor quality. They also tax the liver rather.

    If you are using them and not experiencing unwanted side effects, then don’t let us stop you, but do be aware of the risks.

    See also: Long-term use of diphenhydramine ← this is the active ingredient in Benadryl in the US and Canada, but safety regulations in many other countries mean that Benadryl has different, safer active ingredients elsewhere.

    Antihistamines: later generations

    We’re going to aggregate 2nd gen, 3rd gen, and 4th gen antihistamines here, because otherwise we’ll be writing a history article and we don’t have room for that. But suffice it to say, later generations of antihistamines do not come with the same problems.

    Instead of going in all-guns-blazing to the CNS like first-gens, they are more specific in their receptor-targetting, resulting in negligible collateral damage:

    CSACI position statement: Newer generation H1-antihistamines are safer than first-generation H1-antihistamines and should be the first-line antihistamines for the treatment of allergic rhinitis and urticaria

    Special shout-out to cetirizine and loratadine, which are the drugs behind half the brand names you’ll see on pharmacy shelves around most of the world these days (including many in the US and Canada).

    Note that these two are very often discussed in the same sentence, sit next to each other on the shelf, and often have identical price and near-identical packaging. Their effectiveness (usually: moderate) and side effects (usually: low) are similar and comparable, but they are genuinely different drugs that just happen to do more or less the same thing.

    This is relevant because if one of them isn’t working for you (and/or is creating an unwanted side effect), you might want to try the other one.

    Another honorable mention goes to fexofenadine, for which pretty much all the same as the above goes, though it gets talked about less (and when it does get mentioned, it’s usually by its most popular brand name, Allegra).

    Finally, one that’s a little different and also deserving of a special mention is azelastine. It was recently (ish, 2021) moved from being prescription-only to being non-prescription (OTC), and it’s a nasal spray.

    It can cause drowsiness, but it’s considered safe and effective for most people. Its main benefit is not really the difference in drug, so much as the difference in the route of administration (nasal rather than oral). Because the drug is in liquid spray form, it can be absorbed through the mucus lining of the nose and get straight to work on blocking the symptoms—in contrast, oral antihistamines usually have to go into your stomach and take their chances there (we say “usually”, because there are some sublingual antihistamines that dissolve under the tongue, but they are less common.)

    Better than antihistamines?

    Writer’s note: at this point, I was given to wonder: “wait, what was I squirting up my nose last time anyway?”—because, dear readers, at the time I got it I just bought one of every different drug on the shelf, desperate to find something that worked. What worked for me, like magic, when nothing else had, was beclometasone dipropionate, which a) smelled delightfully of flowers, which might just be the brand I got, b) needs replacing now because I got it in March 2023 and it expired July 2024, and c) is not an antihistamine at all.

    But, that brings us to the final chapter for today: systemic corticosteroids

    They’re not ok for everyone (check with your doctor if unsure), and definitely should not be taken if immunocompromised and/or currently suffering from an infection (including colds, flu, COVID, etc) unless your doctor tells you otherwise (and even then, honestly, double-check).

    But! They can work like magic when other things don’t. Unlike antihistamines, which only block the symptoms, systemic corticosteroids tackle the underlying inflammation, which can stop the whole thing in its tracks.

    Here’s how they measure up against antihistamines:

    ❝The results of this systematic review, together with data on safety and cost effectiveness, support the use of intranasal corticosteroids over oral antihistamines as first line treatment for allergic rhinitis.❞

    ~ Dr. Robert Puy et al.

    Read in full: Intranasal corticosteroids versus oral H1 receptor antagonists in allergic rhinitis: systematic review of randomised controlled trials

    Take care!

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  • Ayurveda’s Contributions To Science

    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.

    Ayurveda’s Contributions To Science (Without Being Itself Rooted in Scientific Method)

    Yesterday, we asked you for your opinions on ayurveda, and got the above-depicted, below-described, set of responses. Of those who responded…

    • A little over 41% said “I don’t know what ayurveda is without looking it up”
    • A little over 37% said “It is a fine branch of health science with millennia of evidence”
    • A little over 16% said “It gets some things right, but not by actual science”
    • A little over 4% said “It is a potentially dangerous pseudoscience”

    So, what does the science say?

    Ayurveda is scientific: True or False?

    False, simply. Let’s just rip the band-aid off in this case. That doesn’t mean it’s necessarily without merit, though!

    Let’s put it this way:

    • If you drink coffee to feel more awake because scientific method has discerned that caffeine has vasoconstrictive and adenosine-blocking effects while also promoting dopaminergic activity, then your consumption of coffee is evidence-based and scientific. Great!
    • If you drink coffee to feel more awake because somebody told you that that somebody told them that it energizes you by balancing the elements fire (the heat of the coffee), air (the little bubbles on top), earth (the coffee grinds), water (the water), and ether (steam), then that is neither evidence-based nor scientific, but it will still work exactly the same.

    Ayurveda is a little like that. It’s an ancient traditional Indian medicine, based on a combination of anecdotal evidence and supposition.

    • The anecdotal evidence from ayurveda has often resulted in herbal remedies that, in modern scientific trials, have been found to have merit.
      • Ayurvedic meditative practices also have a large overlap with modern mindfulness practices, and have also been found to have merit
      • Ayurveda also promotes the practice of yoga, which is indeed a very healthful activity
    • The supposition from ayurveda is based largely in those five elements we mentioned above, as well as a “balancing of humors” comparable to medieval European medicine, and from a scientific perspective, is simply a hypothesis with no evidence to support it.

    Note: while ayurveda is commonly described as a science by its practitioners in the modern age, it did not originally claim to be scientific, but rather, wisdom handed down directly by the god Dhanvantari.

    Ayurveda gets some things right: True or False?

    True! Indeed, we covered some before in 10almonds; you may remember:

    Bacopa Monnieri: A Well-Evidenced Cognitive Enhancer

    (Bacopa monnieri is also known by its name in ayurveda, brahmi)

    There are many other herbs that have made their way from ayurveda into modern science, but the above is a stand-out example. Others include:

    Yoga and meditation are also great, and not only that, but great by science, for example:

    Ayurveda is a potentially dangerous pseudoscience: True or False?

    Also True! We covered why it’s a pseudoscience above, but that doesn’t make it potentially dangerous, per se (you’ll remember our coffee example).

    What does, however, make it potentially dangerous (dose-dependent) is its use of heavy metals such as lead, mercury, and arsenic:

    Heavy Metal Content of Ayurvedic Herbal Medicine Products

    Some final thoughts…

    Want to learn more about the sometimes beneficial, sometimes uneasy relationship between ayurveda and modern science?

    A lot of scholarly articles trying to bridge (or further separate) the two were very biased one way or the other.

    Instead, here’s one that’s reasonably optimistic with regard to ayurveda’s potential for good, while being realistic about how it currently stands:

    Development of Ayurveda—Tradition to trend

    Take care!

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  • How To Build a Body That Lasts – by Adam Richardson

    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.

    This book is written on a premise, and that premise is: “your age doesn’t define your mobility; your mobility defines your age”.

    To this end, we are treated to 328 pages of why and how to improve our mobility (mostly how; just enough on the “why” to keep the motivation flowing).

    Importantly, Richardson doesn’t expect that every reader is a regular gym-bunny or about to become one, doesn’t expect you to have several times your bodyweight in iron to life at home, and doesn’t expect that you’ll be doing the vertical splits against a wall any time soon.

    Rather, he expects that we’d like to not dislocate a shoulder while putting the groceries away, would like to not slip a disk while being greeted by the neighbor’s dog, and would like to not need a 7-step plan for putting our socks on.

    What follows is a guide to “on the good end of normal” mobility that is sustainable for life. The idea is that you might not be winning Olympic gymnastics gold medals in your 90s, but you will be able to get in and out of a car door as comfortably as you did when you were 20, for example.

    Bottom line: if you want to be a superathlete, then you might need something more than this book; if you want to be on the healthy end of average when it comes to mobility, and maintain that for the rest of your life, then this is the book for you.

    Click here to check out How To Build A Body That Lasts, and build a body that lasts!

    Share This Post

Related Posts

  • What To Leave Off Your Table (To Stay Off This Surgeon’s)
  • Thai-Style Kale Chips

    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.

    …that are actually crispy, tasty, and packed with nutrients! Lots of magnesium and calcium, and array of health-giving spices too.

    You will need

    • 7 oz raw curly kale, stalks removed
    • extra virgin olive oil, for drizzling
    • 3 cloves garlic, crushed
    • 2 tsp red chili flakes (or crushed dried red chilis)
    • 2 tsp light soy sauce
    • 2 tsp water
    • 1 tbsp crunchy peanut butter (pick one with no added sugar, salt, etc)
    • 1 tsp honey
    • 1 tsp Thai seven-spice powder
    • 1 tsp black pepper
    • 1 tsp MSG or 1 tsp low-sodium salt

    Method

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

    1) Pre-heat the oven to 180℃ / 350℉ / Gas mark 4.

    2) Put the kale in a bowl and drizzle a little olive oil over it. Work the oil in gently with your fingertips so that the kale is coated; the leaves will also soften while you do this; that’s expected, so don’t worry.

    3) Mix the rest of the ingredients to make a sauce; coat the kale leaves with the sauce.

    4) Place on a baking tray, as spread-out as there’s room for, and bake on a middle shelf for 15–20 minutes. If your oven has a fierce heat source at the top, it can be good to place an empty baking tray on a shelf above the kale chips, to baffle the heat and prevent them from cooking unevenly—especially if it’s not a fan oven.

    5) Remove and let cool, and then serve! They can also be stored in an airtight container if desired.

    Enjoy!

    Want to learn more?

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

    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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  • Tight Hamstrings? Here’s A Test To Know If It’s Actually Your Sciatic Nerve

    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.

    Tight hamstrings are often not actually due to hamstring issues, but rather, are often being limited by the sciatic nerve. This video offers a home test to determine if the sciatic nerve is causing mobility problems (and how to improve it, if so):

    The Connection

    Try this test:

    • Sit down with a slumped posture.
    • Extend one leg with the ankle flexed.
    • Note any stretching or pulling sensation behind the knee or in the calf.
    • Bring your head down to your chest

    If this increases the sensation, it likely indicates sciatic nerve involvement.

    If only the hamstrings are tight, head movement won’t change the stretch sensation.

    This is because the nervous system is a continuous structure, so head movement can affect nerve tension throughout the body. While this can cause problems, it can also be integral in the solution. Here are two ways:

    • Flossing method: sit with “poor” slumped posture, extend the knee, keep the ankle flexed, and lift the head to relieve nerve tension. This movement helps the sciatic nerve slide without stretching it.
    • Even easier method: lie on your back, grab behind the knee, and extend the leg while extending the neck. This position avoids compression in the gluteal area, making it suitable for severely compromised nerves. Perform the movement without significant stretching or pain.

    In both cases: move gently to avoid straining the nerve, which can worsen muscle tension. Do 10 repetitions per leg, multiple times a day; after a week, increase to 20 reps.

    A word of caution: speak with your doctor before trying these exercises if you have underlying neurological diseases, cut or infected nerves, or other severe conditions.

    For more on 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 to read:

    Exercises for Sciatica Pain Relief

    Take care!

    Don’t Forget…

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  • A short history of sunscreen, from basting like a chook to preventing skin cancer

    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.

    Australians have used commercial creams, lotions or gels to manage our skin’s sun exposure for nearly a century.

    But why we do it, the preparations themselves, and whether they work, has changed over time.

    In this short history of sunscreen in Australia, we look at how we’ve slathered, slopped and spritzed our skin for sometimes surprising reasons.

    At first, suncreams helped you ‘tan with ease’

    Advertisement for Hamilton's Sunburn Vanishing Cream
    This early sunscreen claimed you could ‘tan with ease’.
    Trove/NLA

    Sunscreens have been available in Australia since the 30s. Chemist Milton Blake made one of the first.

    He used a kerosene heater to cook batches of “sunburn vanishing cream”, scented with French perfume.

    His backyard business became H.A. Milton (Hamilton) Laboratories, which still makes sunscreens today.

    Hamilton’s first cream claimed you could “
    Sunbathe in Comfort and TAN with ease”. According to modern standards, it would have had an SPF (or sun protection factor) of 2.

    The mirage of ‘safe tanning’

    A tan was considered a “modern complexion” and for most of the 20th century, you might put something on your skin to help gain one. That’s when “safe tanning” (without burning) was thought possible.

    Coppertone advertisement showing tanned woman in bikini
    This 1967 Coppertone advertisement urged you to ‘tan, not burn’.
    SenseiAlan/Flickr, CC BY-SA

    Sunburn was known to be caused by the UVB component of ultraviolet (UV) light. UVA, however, was thought not to be involved in burning; it was just thought to darken the skin pigment melanin. So, medical authorities advised that by using a sunscreen that filtered out UVB, you could “safely tan” without burning.

    But that was wrong.

    From the 70s, medical research suggested UVA penetrated damagingly deep into the skin, causing ageing effects such as sunspots and wrinkles. And both UVA and UVB could cause skin cancer.

    Sunscreens from the 80s sought to be “broad spectrum” – they filtered both UVB and UVA.

    Researchers consequently recommended sunscreens for all skin tones, including for preventing sun damage in people with dark skin.

    Delaying burning … or encouraging it?

    Up to the 80s, sun preparations ranged from something that claimed to delay burning, to preparations that actively encouraged it to get that desirable tan – think, baby oil or coconut oil. Sun-worshippers even raided the kitchen cabinet, slicking olive oil on their skin.

    One manufacturer’s “sun lotion” might effectively filter UVB; another’s merely basted you like a roast chicken.

    Since labelling laws before the 80s didn’t require manufacturers to list the ingredients, it was often hard for consumers to tell which was which.

    At last, SPF arrives to guide consumers

    In the 70s, two Queensland researchers, Gordon Groves and Don Robertson, developed tests for sunscreens – sometimes experimenting on students or colleagues. They printed their ranking in the newspaper, which the public could use to choose a product.

    An Australian sunscreen manufacturer then asked the federal health department to regulate the industry. The company wanted standard definitions to market their products, backed up by consistent lab testing methods.

    In 1986, after years of consultation with manufacturers, researchers and consumers, Australian Standard AS2604 gave a specified a testing method, based on the Queensland researchers’ work. We also had a way of expressing how well sunscreens worked – the sun protection factor or SPF.

    This is the ratio of how long it takes a fair-skinned person to burn using the product compared with how long it takes to burn without it. So a cream that protects the skin sufficiently so it takes 40 minutes to burn instead of 20 minutes has an SPF of 2.

    Manufacturers liked SPF because businesses that invested in clever chemistry could distinguish themselves in marketing. Consumers liked SPF because it was easy to understand – the higher the number, the better the protection.

    Australians, encouraged from 1981 by the Slip! Slop! Slap! nationwide skin cancer campaign, could now “slop” on a sunscreen knowing the degree of protection it offered.

    How about skin cancer?

    It wasn’t until 1999 that research proved that using sunscreen prevents skin cancer. Again, we have Queensland to thank, specifically the residents of Nambour. They took part in a trial for nearly five years, carried out by a research team led by Adele Green of the Queensland Institute of Medical Research. Using sunscreen daily over that time reduced rates of squamous cell carcinoma (a common form of skin cancer) by about 60%.

    Follow-up studies in 2011 and 2013 showed regular sunscreen use almost halved the rate of melanoma and slowed skin ageing. But there was no impact on rates of basal cell carcinoma, another common skin cancer.

    By then, researchers had shown sunscreen stopped sunburn, and stopping sunburn would prevent at least some types of skin cancer.

    What’s in sunscreen today?

    An effective sunscreen uses one or more active ingredients in a cream, lotion or gel. The active ingredient either works:

    • “chemically” by absorbing UV and converting it to heat. Examples include PABA (para-aminobenzoic acid) and benzyl salicylate, or

    • “physically” by blocking the UV, such as zinc oxide or titanium dioxide.

    Physical blockers at first had limited cosmetic appeal because they were opaque pastes. (Think cricketers with zinc smeared on their noses.)

    With microfine particle technology from the 90s, sunscreen manufacturers could then use a combination of chemical absorbers and physical blockers to achieve high degrees of sun protection in a cosmetically acceptable formulation.

    Where now?

    Australians have embraced sunscreen, but they still don’t apply enough or reapply often enough.

    Although some people are concerned sunscreen will block the skin’s ability to make vitamin D this is unlikely. That’s because even SPF50 sunscreen doesn’t filter out all UVB.

    There’s also concern about the active ingredients in sunscreen getting into the environment and whether their absorption by our bodies is a problem.

    Sunscreens have evolved from something that at best offered mild protection to effective, easy-to-use products that stave off the harmful effects of UV. They’ve evolved from something only people with fair skin used to a product for anyone.

    Remember, slopping on sunscreen is just one part of sun protection. Don’t forget to also slip (protective clothing), slap (hat), seek (shade) and slide (sunglasses).The Conversation

    Laura Dawes, Research Fellow in Medico-Legal History, Australian National University

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

    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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