Exercise Less, Move More

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Exercise Less, Move More

Today we’re talking about Dr. Rangan Chatterjee. He’s a medical doctor with decades of experience, and he wants us all to proactively stay in good health, rather than waiting for things to go wrong.

Great! What’s his deal?

Dr. Chatterjee advises that we take care of the following four pillars of good health:

  1. Relaxation
  2. Food
  3. Movement
  4. Sleep

And, they’re not in this order at random. Usually advice starts with diet and exercise, doesn’t it?

But for Dr. Chatterjee, it’s useless to try to tackle diet first if one is stressed-to-death by other things. As for food next, he knows that a good diet will fuel the next steps nicely. Speaking of next steps, a day full of movement is the ideal setup to a good night’s sleep—ready for a relaxing next day.

Relaxation

Here, Dr. Chatterjee advises that we go with what works for us. It could be meditation or yoga… Or it could be having a nice cup of tea while looking out of the window.

What’s most important, he says, is that we should take at least 15 minutes per day as “me time”, not as a reward for when we’ve done our work/chores/etc, but as something integrated into our routine, preferably early in the day.

Food

There are no grand surprises here: Dr. Chatterjee advocates for a majority plant-based diet, whole foods, and importantly, avoiding sugar.

He’s also an advocate of intermittent fasting, but only so far as is comfortable and practicable. Intermittent fasting can give great benefits, but it’s no good if that comes at a cost of making us stressed and suffering!

Movement

This one’s important. Well, they all are, but this one’s particularly characteristic to Dr. Chatterjee’s approach. He wants us to exercise less, and move more.

The reason for this is that strenuous exercise will tend to speed up our metabolism to the point that we will be prompted to eat high calorie quick-energy foods to compensate, and when we do, our body will rush to store that as fat, understanding (incorrectly) that we are in a time of great stress, because why else would we be exerting ourselves that much?

Instead, he advocates for building as much natural movement into our daily routine as possible. Walking more, taking the stairs, doing the gardening/housework.

That said, he does also advise some strength-training on a daily basis—bodyweight exercises like squats and lunges are top of his list.

Sleep

Here, aside from the usual “sleep hygiene” advices (dark cool room, fresh bedding, etc), he also advises we do as he does, and take an hour before bedtime as a purely wind-down time. In gentle lighting, perhaps reading (not on a bright screen!), for example.

Ready to start the next day, relaxed and ready to go.

If you’d like to know more about Dr. Chatterjee’s approach…

You can check out his:

If you don’t know where to start, we recommend the blog! It has a lot of guests there too, including Wim Hof, Gabor Maté, Mindy Pelz, and come to think of it, a lot of other people we’ve also featured ideas from previously!

Enjoy!

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  • Does Ginseng Increase Testosterone Levels?

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    ❓ Q&A With 10almonds Subscribers!

    Q: You talked about spearmint as reducing testosterone levels, what about ginseng for increasing them?

    A: Hormones are complicated and often it’s not a simple matter of higher or lower levels! It can also be a matter of…

    • how your body converts one thing into another
    • how your body responds (or not) to something according to how the relevant hormone’s receptors are doing
    • …and whether there’s anything else blocking those receptors.

    All this to say: spearmint categorically is an anti-androgen, but the mechanism of action remains uncertain.

    Panax ginseng, meanwhile, is one of the most well-established mysteries in herbal medicine.

    Paradoxically, it seems to improve both male and female hormonal regulation, despite being more commonly associated with the former.

    But it also…

    Bottom line: Panax ginseng is popularly taken to improve natural hormone function, a task at which it appears to excel.

    Scientists are still working out exactly how it does the many things it appears to do.

    Progress has been made, and it clearly is science rather than witchcraft, but there are still far more unanswered questions than resolved ones!

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  • Soap vs Sanitizer – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing soap to sanitizer, we picked the soap.

    Why?

    Both are good at killing bacteria / inactivating viruses, but there are several things that set them apart:

    • Soap doesn’t just kill them; it slides them off and away down the drain. That means that any it failed to kill are also off and down the drain, not still on your hands. This is assuming good handwashing technique, of course!
    • Sanitizer gel kills them, but can take up to 4 minutes of contact to do so. Given that people find 20 seconds of handwashing laborious, 240 seconds of sanitizer gel use seems too much to hope for.

    Both can be dehydrating for the hands; both can have ingredients added to try to mitigate that.

    We recommend a good (separate) moisturizer in either case, but the point is, the dehydration factor doesn’t swing it far either way.

    So, we’ll go with the one that gets rid of the germs the most quickly: the soap

    10almonds tip: splash out on the extra-nice hand-soaps for your home—this will make you and others more likely to wash your hands more often! Sometimes, making something a more pleasant experience makes all the difference.

    Want to know more?

    Check out:

    Mythbusting Handwashing

    Take care!

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  • Which Magnesium? (And: When?)

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

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

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

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

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

    Magnesium Glycinate vs Magnesium Citrate – Which is Healthier?

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

    As for magnesium gluconate and magnesium lactate:

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

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

    Except…

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

    Some previous articles you might enjoy meanwhile:

    Take care!

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    While this book seems to be mostly popular amongst young American college athletes and those around them (coaches, parents, etc) its applicability is a lot wider than that.

    The thing is, as this book details, we don’t have to settle for less than optimal in our training—whatever “optimal” means for us, at any stage of life.

    The style is largely narrative, and conveys a lot of ideas through anecdotes. They are probably true, but whether they occured entirely as-written or have been polished or embellished is not so important, as to to give food for thought, and reflection on how we can hone what we’re doing to work the best for us.

    Nor is it just a long pep-talk, though it certainly has a motivational aspect. But rather, it covers also such things as the seven critical areas that we need to excel at if we want to be mentally robust, and—counterintuitively—the value of slowing down sometimes. The authors also talk about the importance of love, labor, and ongoing learning if we want a fulfilled life.

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    Click here to check out Mind Gym, and optimize yours!

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  • Dogs Paired With Providers at Hospitals Help Ease Staff and Patient Stress

    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.

    DENVER — Outside HCA HealthONE Rose medical center, the snow is flying. Inside, on the third floor, there’s a flurry of activity within the labor and delivery unit.

    “There’s a lot of action up here. It can be very stressful at times,” said Kristina Fraser, an OB-GYN in blue scrubs.

    Nurses wheel a very pregnant mom past.

    “We’re going to bring a baby into this world safely,” Fraser said, “and off we go.”

    She said she feels ready in part due to a calming moment she had just a few minutes earlier with some canine colleagues.

    A pair of dogs, tails wagging, had come by a nearby nursing station, causing about a dozen medical professionals to melt into a collective puddle of affection. A yellow Lab named Peppi showered Fraser in nuzzles and kisses. “I don’t know if a human baby smells as good as that puppy breath!” Fraser had said as her colleagues laughed.

    The dogs aren’t visitors. They work here, too, specifically for the benefit of the staff. “I feel like that dog just walks on and everybody takes a big deep breath and gets down on the ground and has a few moments of just decompressing,” Fraser said. “It’s great. It’s amazing.”

    Hospital staffers who work with the dogs say there is virtually no bite risk with the carefully trained Labradors, the preferred breed for this work.

    The dogs are kept away from allergic patients and washed regularly to prevent germs from spreading, and people must wash their hands before and after petting them.

    Doctors and nurses are facing a growing mental health crisis driven by their experiences at work. They and other health care colleagues face high rates of depression, anxiety, stress, suicidal ideation, and burnout. Nearly half of health workers reported often feeling burned out in 2022, an increase from 2018, according to the Centers for Disease Control and Prevention. And the percentage of health care workers who reported harassment at work more than doubled over that four-year period. Advocates for the presence of dogs in hospitals see the animals as one thing that can help.

    That includes Peppi’s handler, Susan Ryan, an emergency medicine physician at Rose.

    Ryan said years working as an emergency room doctor left her with symptoms of PTSD. “I just was messed up and I knew it,” said Ryan, who isolated more at home and didn’t want to engage with friends. “I shoved it all in. I think we all do.”

    She said doctors and other providers can be good at hiding their struggles, because they have to compartmentalize. “How else can I go from a patient who had a cardiac arrest, deal with the family members telling them that, and go to a room where another person is mad that they’ve had to wait 45 minutes for their ear pain? And I have to flip that switch.”

    To cope with her symptoms of post-traumatic stress disorder, Ryan started doing therapy with horses. But she couldn’t have a horse in her backyard, so she got a Labrador. 

    Ryan received training from a national service dog group called Canine Companions, becoming the first doctor trained by the group to have a facility dog in an emergency room. Canine Companions has graduated more than 8,000 service dogs.

    The Rose medical center gave Ryan approval to bring a dog to work during her ER shifts. Ryan’s colleagues said they are delighted that a dog is part of their work life.

    “When I have a bad day at work and I come to Rose and Peppi is here, my day’s going to be made better,” EMT Jasmine Richardson said. “And if I have a patient who’s having a tough day, Peppi just knows how to light up the room.”

    Nursing supervisor Eric Vaillancourt agreed, calling Peppi “joyful.”

    Ryan had another dog, Wynn, working with her during the height of the pandemic. She said she thinks Wynn made a huge difference. “It saved people,” she said. “We had new nurses that had never seen death before, and now they’re seeing a covid death. And we were worried sick we were dying.”

    She said her hospital system has lost a couple of physicians to suicide in the past two years, which HCA confirmed to KFF Health News and NPR. Ryan hopes the canine connection can help with trauma. “Anything that brings you back to the present time helps ground you again. A dog can be that calming influence,” she said. “You can get down on the ground, pet them, and you just get calm.”

    Ryan said research has shown the advantages. For example, one review of dozens of original studies on human-animal interactions found benefits for a variety of conditions including behavioral and mood issues and physical symptoms of stress. 

    Rose’s president and CEO, Casey Guber, became such a believer in the canine connection he got his own trained dog to bring to the hospital, a black Lab-retriever mix named Ralphie.

    She wears a badge: Chief Dog Officer.

    Guber said she’s a big morale booster. “Phenomenal,” he said. “It is not uncommon to see a surgeon coming down to our administration office and rolling on the ground with Ralphie, or one of our nurses taking Ralphie out for a walk in the park.”

    This article is from a partnership that includes CPR News, NPR, and KFF Health News.

    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.

    Subscribe to KFF Health News’ free Morning Briefing.

    This article first appeared on KFF Health News and is republished here under a Creative Commons license.

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  • HRT & Your Heart

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝So the reason that someone on estrogen has a slightly higher chance of a heart attack is…what? Is it just because there’s a higher body fat?❞

    There shouldn’t be higher chance of a heart attack once everything’s been taken into account, and indeed estrogen has some cardioprotective benefits, along with competing properties, e.g:

    ❝The cardiovascular effects of estrogen require a careful balancing act between possible advantages, such as enhanced lipid profiles and vascular function, and possible concerns, like increased thrombotic risk.

    Estrogen has cardioprotective properties in premenopausal women❞

    ~ Dr. Ayesha Javed et al.

    Source: The Relationship Between Myocardial Infarction and Estrogen Use: A Literature Review

    The risks and benefits of HRT are numerous, and/but a lot of the risks are associated only with animal-derived HRT rather bioidentitical, so you might want to check out our previous article:

    HRT: A Tale Of Two Approaches (Bioidentical vs Animal)

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