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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  • Healthy Butternut Macaroni Cheese

    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.

    A comfort food classic, healthy and plant-based, without skimping on the comfort.

    You will need

    • ½ butternut squash, peeled and cut into small pieces (if buying ready-chopped, this should be about 1 lb)
    • 1 onion, chopped
    • ¼ bulb garlic
    • 2 tbsp extra virgin olive oil
    • 12 oz (or thereabouts) wholegrain macaroni, or similar pasta shape (even penne works fine—which is good, as it’s often easier to buy wholegrain penne than wholegrain macaroni) (substitute with a gluten-free pasta such as buckwheat pasta, if avoiding gluten)
    • 6 oz (or thereabouts) cashews, soaked in hot water for at least 15 minutes (but longer is better)
    • ½ cup milk (your preference what kind; we recommend hazelnut for its mellow nutty flavor)
    • 3 tbsp nutritional yeast
    • Juice of ½ lemon
    • 2 tsp black pepper, coarse ground
    • ½ tsp MSG, or 1 tsp low-sodium salt
    • Optional: smoked paprika, to serve

    Note: if you are allergic to nuts, please accept our apologies that there’s no substitution available in this one. Simply put, removing the cashews would mean changing most of the rest of the recipe to compensate, so there’s no easy “or substitute with…” that we can mention. We’ll have to find/develop a good healthy plant-based no-nuts recipe for you at a later date.

    Method

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

    1) Preheat the oven to 400℉ / 200℃.

    2) Combine the butternut squash, onion, and garlic with the olive oil, in a large roasting tin, tossing thoroughly to ensure an even coat of oil. Roast them for about 25 minutes until soft.

    3) Cook the macaroni while you wait (this should take about 10 minutes or so in salted water), drain, and rinse thoroughly in cold water, before setting aside. This cooling increases the pasta’s resistant starch content (that’s good, for your gut and for your blood sugars, and thus also for your heart and brain), and it will maintain this benefit even when we reheat it later.

    4) Drain the cashews, and tip them into a high-speed blender with the milk, and process until smooth. Add the roasted vegetables and the remaining ingredients apart from the pasta, and continue to process until again smooth. You can add a little more milk if you need to, but go easy with it.

    5) Heat the sauce (that you just made in the food processor) gently in a saucepan, and refresh the pasta by pouring a kettle of boiling water through it in a colander.

    6) Optional: combine the pasta and sauce in an ovenproof dish or cast iron pan, and give it a few minutes under the hottest grill (or browning iron, if you have such) your oven can muster. Alternatively, use a culinary blowtorch, if you have one.

    7) Serve; and if you didn’t do the optional step above, this means combining the pasta and sauce. You can also dust the top with some extra seasonings if you like. Smoked paprika works well for this.

    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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  • Alzheimer’s Risk Reduction Methods

    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!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! 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

    Q: I am now in the “aging” population. A great concern for me is Alzheimers. My father had it and I am so worried. What is the latest research on prevention?

    Very important stuff! We wrote about this not long back:

    (one good thing to note is that while Alzheimer’s has a genetic component, it doesn’t appear to be hereditary per se. Still, good to be on top of these things, and it’s never too early to start with preventive measures!)

    Share This Post

  • How To Actually Get Abs (10 Annoying Tips That Work!)

    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.

    Cori Lefkowitz, of “Strong At Any Age”, advises…

    The method

    It may not be fun, but here’s what she finds works:

    1. Be boring: stick to a simple, repetitive diet to track progress easily, and make hitting macros simpler.
    2. Cut back on protein bars: processed protein bars are calorie-dense but not filling (due to their small volume), so limit them, especially when trying to get lean.
    3. Stop daily fluctuations: she advises to be precise with macros and calories daily, not just weekly, to see consistent results.
    4. Focus on fiber: aim for 25–30g of fiber daily to improve gut health, reduce cravings, and maintain health while cutting fat.
    5. Get 30–40g of protein per meal: ensure each meal has enough protein to fuel muscle growth and support overall body function.
    6. Prioritize carbs around workouts: eat carbs before and after training to fuel performance, aid muscle repair, and maintain lean mass.
    7. Take diet breaks: incorporate 1–2 week maintenance phases to prevent metabolic adaptation, maintain muscle, and thus stay consistent in the long-term.
    8. Be careful with fat burners & preworkout: these can harm sleep, recovery, and long-term fat loss; opt for natural dietary energy sources instead.
    9. Don’t set-and-forget: regularly assess and adjust your diet and macros as your body and lifestyle change.
    10. “Suck it up, buttercup”: fat loss requires persistence, discipline, and pushing through tough moments when you feel like quitting.

    For more on all of this, enjoy:

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    Want to learn more?

    You might also like:

    Is A Visible Six-Pack Obtainable Regardless Of Genetic Predisposition?

    Take care!

    Share This Post

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  • How Healthy People Regulate Their Emotions

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    Some people seem quite unflappable, while others are consistently on the edge of a breakdown or outburst. So, how does a person regulate emotions, without suppressing them?

    Eight things mentally healthy people do

    Doing these things is hardest when one is actually in a disrupted emotional state, so they are all good things to get in the habit of doing at all times:

    1. Recognize and label emotions: identify specific emotions like anxiety, excitement, frustration, and so forth. You can track them for better emotional management, but it suffices even to recognize in the moment such things as “ok, I’m feeling anxious” etc.
    2. Embrace self-awareness: acknowledge emotions without judgment, using mindfulness and meditation to enhance emotional awareness and reduce reactivity—view your emotions neutrally, with a detached curiosity.
    3. Reframe negative thoughts: use cognitive reappraisal to change your perspective on situations, viewing setbacks as opportunities for growth.
    4. Express emotions constructively: use outlets like writing, or talking to someone to process emotions, preventing emotional build-up. Creating expressive art can also help many.
    5. Seek social support: cultivate strong relationships that provide emotional support and perspective, helping to manage stress and emotions.
    6. Maintain physical health: exercise, sleep, and a balanced diet support emotional resilience by improving overall well-being and brain function. It’s harder to be in the best mental health if your body is collapsing from exhaustion.
    7. Use stress management techniques: practice deep breathing, meditation, or other (non-chemical) relaxation methods to reduce stress and calm the mind and body.
    8. Seek professional help when needed: when emotions become overwhelming, consider therapy to develop personalized coping mechanisms and emotional regulation strategies.

    For more details on all of these, enjoy:

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    Want to learn more?

    You might also like to read:

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Pine Bark’s Next-Level Antioxidant Properties

    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.

    Pine Bark’s Next-Level Antioxidant Properties

    Pine bark extract has been used by the indigenous peoples of N. America for a very long time, to treat a variety of ailments.

    This one falls into the category of “things from traditional medicine that eventually got investigated and their scientific worth noticed by people from outside of those cultures”.

    Not all pine trees!

    If you happen to have pine trees near you, be aware that without sufficient botanical knowledge, you could find yourself bark-harvesting from the wrong tree—but many species of pine do have these qualities.

    Useful (for this purpose) pine trees include, but are not limited to:

    • Pinus banksiana
    • Pinus massoniana
    • Pinus pinaster
    • Pinus radiata
    • Pinus resinosa
    • Pinus strobus

    …which is already a fair list, but there are dozens more that have not been studied, and/or found lacking in medicinal qualities, and/or just didn’t make our list here today.

    What does it do & How does it work?

    We sneakily put those two questions together today because it’s easiest to explain in one:

    The Pinus family in general has powerful antioxidant qualities, and not just like blueberries or coffee (wonderful as those are).

    Rather, it has:

    • Phenolic acids: these are the polyphenols found in many plant foods rich in antioxidants. These are great, but they aren’t the exciting part here.
    • Catechins: these aren’t classified as antioxidants, but they are flavonoids that do the same job in a slightly different way
    • Procyanidins: another class of flavonoids, and this is where pine bark really comes into its own

    And yes, as ever, “those three things that always seem to come together”, it having these antioxidant properties means it is also anti-inflammatory and anti-cancer:

    Procyanidin fractions from pine (Pinus pinaster) bark: radical scavenging power in solution, antioxidant activity in emulsion, and antiproliferative effect in melanoma cells

    …and anti-aging:

    Pleiotropic Effects of French Maritime Pine Bark Extract to Promote Healthy Aging

    …which does of course mean that it almost certainly fights age-related cognitive decline, though studies for that have been animal studies so far, such as:

    Where to get it?

    As ever, we don’t sell it, but here’s an example product on Amazon for your convenience; we recommend shopping around though, as prices vary a lot!

    Enjoy!

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Top 10 Foods That Promote Lymphatic Drainage and Lymph Flow

    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.

    Melissa Gallagher, a naturopath by profession, recommends the following 10 foods that she says promote lymphatic drainage and lymph flow, as well as the below-mentioned additional properties:

    Ginger

    Ginger is a natural anti-inflammatory, which we wrote about here:

    Ginger Does A Lot More Than You Think

    Turmeric

    Turmeric is another natural anti-inflammatory, which we wrote about here:

    Why Curcumin (Turmeric) Is Worth Its Weight In Gold

    Garlic

    Garlic is—you guessed it—another natural anti-inflammatory which we wrote about here:

    The Many Health Benefits Of Garlic

    Pineapple

    Pineapple contains a collection of enzymes collectively called bromelain—which is a unique kind of anti-inflammatory, and which we have written about here:

    Bromelain vs Inflammation & Much More

    Citrus

    Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, which can help support the immune system in general.

    Cranberry

    Cranberries contain antioxidants and anti-inflammatory compounds, which we wrote about here:

    Health Benefits Of Cranberries (But: You’d Better Watch Out)

    The video also explains how cranberry bioactives inhibit adipogenesis and reduces fat congestion in your lymphatic system.

    Dandelion Tea

    Dandelion is a natural diuretic and anti-inflammatory herb, which we’ve not written about yet!

    Nettle Tea

    Nettle is a natural diuretic and anti-inflammatory herb, which we’ve also not written about yet!

    Healthy Fats

    Healthy fats like avocado, nuts, and olive oil can help reduce inflammation and support the immune system.

    Fermented Foods

    Fermented foods, such as kimchi and sauerkraut, contain probiotics that can improve gut health, which in turn boosts the immune system. You can read all about it here:

    Making Friends With Your Gut (You Can Thank Us Later)

    Want the full explanation? Here’s the video:

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    How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: