Dr. Greger’s Daily Dozen

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Give Us This Day Our Daily Dozen

This is Dr. Michael Greger. He’s a physician-turned-author-educator, and we’ve featured him and his work occasionally over the past year or so:

But what we’ve not covered, astonishingly, is one of the things for which he’s most famous, which is…

Dr. Greger’s Daily Dozen

Based on the research in the very information-dense tome that his his magnum opus How Not To Die (while it doesn’t confer immortality, it does help avoid the most common causes of death), Dr. Greger recommends that we take care to enjoy each of the following things per day:

Beans

  • Servings: 3 per day
  • Examples: ½ cup cooked beans, ¼ cup hummus

Greens

  • Servings: 2 per day
  • Examples: 1 cup raw, ½ cup cooked

Cruciferous vegetables

  • Servings: 1 per day
  • Examples: ½ cup chopped, 1 tablespoon horseradish

Other vegetables

  • Servings: 2 per day
  • Examples: ½ cup non-leafy vegetables

Whole grains

  • Servings: 3 per day
  • Examples: ½ cup hot cereal, 1 slice of bread

Berries

  • Servings: 1 per day
  • Examples: ½ cup fresh or frozen, ¼ cup dried

Other fruits

  • Servings: 3 per day
  • Examples: 1 medium fruit, ¼ cup dried fruit

Flaxseed

  • Servings: 1 per day
  • Examples: 1 tablespoon ground

Nuts & (other) seeds

  • Servings: 1 per day
  • Examples: ¼ cup nuts, 2 tablespoons nut butter

Herbs & spices

  • Servings: 1 per day
  • Examples: ¼ teaspoon turmeric

Hydrating drinks

  • Servings: 60 oz per day
  • Examples: Water, green tea, hibiscus tea

Exercise

  • Servings: Once per day
  • Examples: 90 minutes moderate or 40 minutes vigorous

Superficially it seems an interesting choice to, after listing 11 foods and drinks, have the 12th item as exercise but not add a 13th one of sleep—but perhaps he quite reasonably expects that people get a dose of sleep with more consistency than people get a dose of exercise. After all, exercise is mostly optional, whereas if we try to skip sleep for too long, our body will force the matter for us.

Further 10almonds notes:

Enjoy!

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  • When the Body Says No – by Dr. Gabor Maté

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    We know that chronic stress is bad for us because of what it does to our cortisol levels, so what is the rest of this book about?

    Dr. Gabor Maté is a medical doctor, heavily specialized in the impact of psychological trauma on long term physical health.

    Here, he examies—as the subtitle promises—the connection between stress and disease. As it turns out, it’s not that simple.

    We learn not just about the impact that stress has on our immune system (including increasing the risk of autoimmune disorders like rheumatoid arthritis), the cardiovascular system, and various other critical systems fo the body… But also:

    • how environmental factors and destructive coping styles contribute to the onset of disease, and
    • how traumatic events can warp people’s physical perception of pain
    • how certain illnesses are associated with particular personality types.

    This latter is not “astrology for doctors”, by the way. It has more to do with what coping strategies people are likely to employ, and thus what diseases become more likely to take hold.

    The book has practical advice too, and it’s not just “reduce your stress”. Ideally, of course, indeed reduce your stress. But that’s a) obvious b) not always possible. Rather, Dr. Maté explains which coping strategies result in the least prevalence of disease.

    In terms of writing style, the book is very much easy-reading, but be warned that (ironically) this isn’t exactly a feel-good book. There are lot of tragic stories in it. But, even those are very much well-worth reading.

    Bottom line: if you (and/or a loved one) are suffering from stress, this book will give you the knowledge and understanding to minimize the harm that it will otherwise do.

    Click here to check out When The Body Says No, and take good care of yourself; you’re important!

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  • The Many Benefits Of Taking PQQ

    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.

    We’re going to start this one by quoting directly from the journal “Current Research in Food Science”, because it provides a very convenient list of benefits for us to look at:

    • PQQ is a potent antioxidant that supports redox balance and mitochondrial function, vital for energy and health.
    • PQQ contributes to lipid metabolism regulation, indicating potential benefits for energy management.
    • PQQ supplementation is linked to weight control, improved insulin sensitivity, and may help prevent metabolic disorders.
    • PQQ may attenuate inflammation, bolster cognitive and cardiovascular health, and potentially assist in cancer therapies.

    Future research should investigate PQQ dosages, long-term outcomes, and its potential for metabolic and cognitive health. The translation of PQQ research into clinical practice could offer new strategies for managing metabolic disorders, enhancing cognitive health, and potentially extending lifespan.

    Source: Pyrroloquinoline Quinone (PQQ): Its impact on human health and potential benefits: PQQ: Human health impacts and benefits

    What is it?

    It’s a redox-active (and thus antioxidant) quinone molecule, and essential vitamin co-factor, that not only helps mitochondria to do their thing, but also supports the creation of new mitochondria.

    For more detail, you can read all about that here: Pyrroloquinoline Quinone, a Redox-Active o-Quinone, Stimulates Mitochondrial Biogenesis by Activating the SIRT1/PGC-1α Signaling Pathway

    It’s first and foremost made by bacteria, and/but it’s present in many foods, including kiwi fruit, spinach, celery, soybeans, human breast milk, and mouse breast milk.

    You may be wondering why “mouse breast milk” makes the list. The causal reason is simply that research scientists do a lot of work with mice, and so it was discovered. If you would argue it is not a food because it is breast milk from another species, then ask yourself if you would have said the same if it came from a cow or goat—only social convention makes it different!

    For any vegans reading: ok, you get a free pass on this one :p

    This information sourced from: Pyrroloquinoline Quinone: Its Profile, Effects on the Liver and Implications for Health and Disease Prevention

    On which note…

    Against non-alcoholic fatty liver disease

    From the above-linked study:

    ❝Antioxidant supplementation can reverse hepatic steatosis, suggesting dietary antioxidants might have potential as therapeutics for nonalcoholic fatty liver disease (NAFLD) or nonalcoholic steatohepatitis (NASH).

    An extraordinarily potent dietary antioxidant is pyrroloquinoline quinone (PQQ). PQQ is a ubiquitous, natural, and essential bacterial cofactor found in soil, plants, and interstellar dust. The major source of PQQ in mammals is dietary; it is common in leafy vegetables, fruits, and legumes, especially soy, and is found in high concentrations in human and mouse breast milk.

    This chapter reviews chemical and biological properties enabling PQQ’s pleiotropic actions, which include modulating multiple signaling pathways directly (NF-κB, JNK, JAK-STAT) and indirectly (Wnt, Notch, Hedgehog, Akt) to improve liver pathophysiology. The role of PQQ in the microbiome is discussed, as PQQ-secreting probiotics ameliorate oxidative stress–induced injury systemwide. A limited number of human trials are summarized, showing safety and efficacy of PQQ

    …which is all certainly good to see.

    Source: Ibid.

    Against obesity

    And especially, against metabolic obesity, in other words, against the accumulation of visceral and hepatic fat, which are much much worse for the health than subcutaneous fat (that’s the fat you can physically squish and squeeze from the outside with your hands):

    ❝In addition to inhibiting lipogenesis, PQQ can increase mitochondria number and function, leading to improved lipid metabolism. Besides diet-induced obesity, PQQ ameliorates programing obesity of the offspring through maternal supplementation and alters gut microbiota, which reduces obesity risk.

    In obesity progression, PQQ mitigates mitochondrial dysfunction and obesity-associated inflammation, resulting in the amelioration of the progression of obesity co-morbidities, including non-alcoholic fatty liver disease, chronic kidney disease, and Type 2 diabetes.

    Overall, PQQ has great potential as an anti-obesity and preventive agent for obesity-related complications.❞

    Read in full: Pyrroloquinoline-quinone to reduce fat accumulation and ameliorate obesity progression

    Against aging

    This one’s particularly interesting, because…

    ❝PQQ’s modulation of lactate acid and perhaps other dehydrogenases enhance NAD+-dependent sirtuin activity, along with the sirtuin targets, such as PGC-1α, NRF-1, NRF-2 and TFAM; thus, mediating mitochondrial functions. Taken together, current observations suggest vitamin-like PQQ has strong potential as a potent therapeutic nutraceutical❞

    Read in full: Pyrroloquinoline-Quinone Is More Than an Antioxidant: A Vitamin-like Accessory Factor Important in Health and Disease Prevention

    If you’re not sure about what NAD+ is, you can read about it here: NAD+ Against Aging

    And if you’re not sure what sirtuins do, you can read about those here: Dr. Greger’s Anti-Aging Eight ← it’s at the bottom!

    Want to try some?

    As mentioned, it can be found in certain foods, but to guarantee getting enough, and/or if you’d simply like it in supplement form, here’s an example product on Amazon 😎

    Enjoy!

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  • Allen Carr’s Easy Way to Quit Emotional Eating – by Allen Carr

    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.

    We’ve reviewed books before on quitting drinking; is this book about emotional eating so different?

    There are overlaps, but important points of contrast, too. After all, alcohol and junk food are both often unhealthy coping mechanisms for other things, though:

    • Alcohol has in principle the stronger grip (making it harder to give up)
    • Junk food is so much easier to justify (making it harder to give up)

    Author Allen Carr is of course most well-known for his debut book about quitting smoking, and he brings a lot of that expertise to bear on the slightly different beast that is emotional eating.

    Focused on reframing quitting as being less about self-denial and more about self-liberation, he helps readers to understand that giving up a substance (in this case, junk food) does not mean giving up happiness—rather, it means finding happiness beyond it.

    If this book has a downside, it’s that some parts can be a little repetitive, and it can sometimes seem like one of those “this book could have been an article” situations.

    On the other hand, many people benefit from repeated messages to truly inculcate an idea, so this could be a positive for a lot of readers.

    Bottom line: if you’ve tried to eat more healthily but find that you keep reaching for an unhealthy comfort food, then this book may make a difference that other methods didn’t.

    Click here to check out The Easy Way To Quit Emotional Eating, and find your own freedom!

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  • The Subtle Art of Not Giving a F*ck – by Mark Manson

    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.

    You may wonder from the title: is this book arguing that we should all be callous heartless monsters? And no, it is not.

    Instead, author Mark Manson advocates for cynicism, but less in the manner of Scrooge, and more in the manner of Diogenes:

    • That life will involve struggle, so we might as well at least choose our struggles.
    • That we will make mistakes, so we might as well accept them as learning experiences.
    • That we will love and we will lose, so we might as well do it right while we can.

    In short, the book is less about not caring… And more about caring about the right things only.

    So, what are “the right things”? Manson bids us decide for ourselves, but certainly has ideas and pointers, with regard to what may or may not be healthy values to pursue.

    The style throughout is casual and almost conversational, without being overly padded. It makes for very easy reading.

    If the book has a weak point, it’s that when it briefly makes a suprisingly prescriptive turn into recommending we take up Buddhism, it may feel a bit like our friend who wants us to join in the latest MLM scheme. But, he’s soon back on track.

    Bottom line: if you ever find yourself stressed with living up to unwanted expectations—your own, other people’s, and society’s—this book can really help streamline things.

    Click here to check out The Subtle Art of Not Giving a F*ck, and put your attention where it makes more of a positive difference!

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  • How to keep your teeth young

    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.

    How to keep your teeth young

    The association between aging and teeth is so well-established that it’s entered popular idiom, “too long in the tooth”, and when it comes to visual representations, false teeth are well-associated with old age.

    And yet, avoiding such outcomes does not get anywhere near so much attention as, say, avoiding wrinkles or hair loss.

    At 10almonds, we’ve covered general dental health before, in a three-part series:

    1. Toothpastes & Mouthwashes: Which Help And Which Harm?
    2. Flossing, Better (And Easier!)
    3. Less Common Oral Hygiene Options

    Today, we’re going to be looking specifically at keeping our teeth young. What if you have lost your teeth already? Well, gum health remains important, and it’s foundational for everyone, so…

    Look after your gums first and last

    Hollywood’s most “perfect” whites would be nothing without the gums holding them in place. So, set aside the cosmetic whitening products that often harm gums (anything containing bleach / hydrogen peroxide, is generally a bad idea), andinstead focus on your gums.

    As for avoiding gum disease (periodontitis)?

    ❝In conclusion, periodontitis might enhance the association of biological aging with all-cause mortality in middle-aged and older adults.

    Hence, maintaining and enhancing periodontal health is expected to become an intervention to slow aging and extend life span.❞

    Source: Does Periodontitis Affect the Association of Biological Aging with Mortality?

    Ways to look after gum health include the obvious “floss” and “brush often” and “use fluoride toothpaste”, along with other options we covered in our “Less Common Oral Hygiene Options” article above.

    Also important: don’t smoke. It is bad for everything, and this is no exception.

    We expect we probably don’t have many subscribers who smoke, but if you do, please consider making quitting a priority.

    See also: Smoking, Gum Disease, and Tooth Loss

    Consider supplementing with collagen

    Everyone’s all about the calcium and vitamin D for bones (and teeth), but a large part of the mass of both is actually collagen. And unlike calcium, which most people not living in a food desert get plenty of, or vitamin D, which is one of the most popular supplements around, collagen is something that gets depleted as we get older. We’ve written about its importance for bones:

    We Are Such Stuff As Fish Are Made Of—Collagen’s benefits are more than skin deep

    And as for its role in combatting gum disease and tooth loss:

    Nanoscale Dynamics of Streptococcal Adhesion to AGE-Modified Collagen

    By the way, that “AGE” there isn’t about chronological age; it’s about advanced glycation end-products. Those are also something you can and should avoid:

    Are You Eating AGEs?

    A different kind of “spit and polish”

    We imagine you have the “polishing” part in hand; that’s tooth-brushing, of course. But spit?

    Saliva is hugely important for our oral health, but it’s not something most of us think about a lot. For example, you might not have known (or might have known but not thought much about) that many common medications affect our saliva, including many blood pressure medications and antidepressants:

    Impact of ageing and drug consumption on oral health

    Because there are so many possibilities, this is the kind of thing to check with your pharmacist or doctor about. But as a rule, if you take a medication whose side-effects include “dry mouth”, this might be you.

    Here’s a really useful (academic) article that covers what drugs cause this, how to diagnose it, and what can be done about it:

    Hyposalivation in Elderly Patients

    If something’s difficult, find a way to make it easier

    Sometimes, as we get older, some things that used to be easy, aren’t. We can lose strength, coordination, manual dexterity, memory, attention, and more. Obviously, we try not to, and do what we can to keep ourselves in good health.

    But, if you do have some disability that makes for example brushing and/or flossing difficult to do consistently and/or well, consider talking to your doctor to see if there are assistive devices that can help, or some other kind of support that could allow you to do what you need to.

    See also: Improving oral hygiene for better cognitive health: Interrelationships of oral hygiene habits, oral health status, and cognitive function in older adults

    There’s never any shame in getting help if we need it.

    Take care!

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  • Can I take antihistamines everyday? More than the recommended dose? What if I’m pregnant? Here’s what the research says

    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.

    Allergies happen when your immune system overreacts to a normally harmless substance like dust or pollen. Hay fever, hives and anaphylaxis are all types of allergic reactions.

    Many of those affected reach quickly for antihistamines to treat mild to moderate allergies (though adrenaline, not antihistamines, should always be used to treat anaphylaxis).

    If you’re using oral antihistamines very often, you might have wondered if it’s OK to keep relying on antihistamines to control symptoms of allergies. The good news is there’s no research evidence to suggest regular, long-term use of modern antihistamines is a problem.

    But while they’re good at targeting the early symptoms of a mild to moderate allergic reaction (sneezing, for example), oral antihistamines aren’t as effective as steroid nose sprays for managing hay fever. This is because nasal steroid sprays target the underlying inflammation of hay fever, not just the symptoms.

    Here are the top six antihistamines myths – busted.

    Andrea Piacquadio/Pexels

    Myth 1. Oral antihistamines are the best way to control hay fever symptoms

    Wrong. In fact, the recommended first line medical treatment for most patients with moderate to severe hay fever is intranasal steroids. This might include steroid nose sprays (ask your doctor or pharmacist if you’d like to know more).

    Studies have shown intranasal steroids relieve hay fever symptoms better than antihistamine tablets or syrups.

    To be effective, nasal steroids need to be used regularly, and importantly, with the correct technique.

    In Australia, you can buy intranasal steroids without a doctor’s script at your pharmacy. They work well to relieve a blocked nose and itchy, watery eyes, as well as improve chronic nasal blockage (however, antihistamine tablets or syrups do not improve chronic nasal blockage).

    Some newer nose sprays contain both steroids and antihistamines. These can provide more rapid and comprehensive relief from hay fever symptoms than just oral antihistamines or intranasal steroids alone. But patients need to keep using them regularly for between two and four weeks to yield the maximum effect.

    For people with seasonal allergic rhinitis (hayfever), it may be best to start using intranasal steroids a few weeks before the pollen season in your regions hits. Taking an antihistamine tablet as well can help.

    Antihistamine eye drops work better than oral antihistamines to relieve acutely itchy eyes (allergic conjunctivitis).

    Myth 2. My body will ‘get used to’ antihistamines

    Some believe this myth so strongly they may switch antihistamines. But there’s no scientific reason to swap antihistamines if the one you’re using is working for you. Studies show antihistamines continue to work even after six months of sustained use.

    Myth 3. Long-term antihistamine use is dangerous

    There are two main types of antihistamines – first-generation and second-generation.

    First-generation antihistamines, such as chlorphenamine or promethazine, are short-acting. Side effects include drowsiness, dry mouth and blurred vision. You shouldn’t drive or operate machinery if you are taking them, or mix them with alcohol or other medications.

    Most doctors no longer recommend first-generation antihistamines. The risks outweigh the benefits.

    The newer second-generation antihistamines, such as cetirizine, fexofenadine, or loratadine, have been extensively studied in clinical trials. They are generally non-sedating and have very few side effects. Interactions with other medications appear to be uncommon and they don’t interact badly with alcohol. They are longer acting, so can be taken once a day.

    Although rare, some side effects (such as photosensitivity or stomach upset) can happen. At higher doses, cetirizine can make some people feel drowsy. However, research conducted over a period of six months showed taking second-generation antihistamines is safe and effective. Talk to your doctor or pharmacist if you’re concerned.

    A man sneezes into his elbow at work.
    Allergies can make it hard to focus. Pexels/Edward Jenner

    Myth 4. Antihistamines aren’t safe for children or pregnant people

    As long as it’s the second-generation antihistamine, it’s fine. You can buy child versions of second-generation antihistamines as syrups for kids under 12.

    Though still used, some studies have shown certain first-generation antihistamines can impair childrens’ ability to learn and retain information.

    Studies on second-generation antihistamines for children have found them to be safer and better than the first-generation drugs. They may even improve academic performance (perhaps by allowing kids who would otherwise be distracted by their allergy symptoms to focus). There’s no good evidence they stop working in children, even after long-term use.

    For all these reasons, doctors say it’s better for children to use second-generation than first-generation antihistimines.

    What about using antihistimines while you’re pregnant? One meta analysis of combined study data including over 200,000 women found no increase in fetal abnormalities.

    Many doctors recommend the second-generation antihistamines loratadine or cetirizine for pregnant people. They have not been associated with any adverse pregnancy outcomes. Both can be used during breastfeeding, too.

    Myth 5. It is unsafe to use higher than the recommended dose of antihistamines

    Higher than standard doses of antihistamines can be safely used over extended periods of time for adults, if required.

    But speak to your doctor first. These higher doses are generally recommended for a skin condition called chronic urticaria (a kind of chronic hives).

    Myth 6. You can use antihistamines instead of adrenaline for anaphylaxis

    No. Adrenaline (delivered via an epipen, for example) is always the first choice. Antihistamines don’t work fast enough, nor address all the problems caused by anaphylaxis.

    Antihistamines may be used later on to calm any hives and itching, once the very serious and acute phase of anaphylaxis has been resolved.

    In general, oral antihistamines are not the best treatment to control hay fever – you’re better off with steroid nose sprays. That said, second-generation oral antihistamines can be used to treat mild to moderate allergy symptoms safely on a regular basis over the long term.

    Janet Davies, Respiratory Allergy Stream Co-chair, National Allergy Centre of Excellence; Professor and Head, Allergy Research Group, Queensland University of Technology; Connie Katelaris, Professor of Immunology and Allergy, Western Sydney University, and Joy Lee, Respiratory Allergy Stream member, National Allergy Centre of Excellence; Associate Professor, School of Public Health and Preventive Medicine, Monash University

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

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