Eat Move Sleep – by Tom Rath

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The subtitle of this book, “how small choices lead to big changes“, is very much the idea that a lot of what we do here at 10almonds is about.

And the title itself, “Eat Move Sleep”? Well, that’s 3/5 of The Usual Five Things™ that we promote here (the other two being: reduce or eliminate alcohol, and don’t smoke). So, naturally this book got our attention.

One of the key ideas that Rath presents is that every action we take leads to a net gain or loss in health. The question then is: what are the biggest point-swingers? In other words, what are the places in our life where the smallest changes can make the biggest difference?

Rath looks at what parts of diet make the biggest difference to our health, and the findings there alone probably make reading the book worthwhile.

When it comes to movement, he actually flips this! For Rath, it’s less about how much exercise you get, and more about minimizing how long we spend not moving… And especially, minimizing how long we spend sitting. So, lots of little tweaks for that.

In the category of sleep: a key idea is that quality is as important as quantity, and there’s an aspect of bringing together as a synergistic routine. To finish off a productive day with good rest, and power up ready for the next morning.

In short: tying these items together—and focusing on the smallest choices that lead to the biggest changes—makes for quite a manifesto that we could describe as “Atomic Habits, for health specifically”.

Click here to check out Eat Move Sleep on Amazon!

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    Revamp your summer potluck with this Turkish carrot, kefir yogurt, and saffron salad—a healthy, nutty, and flavorful culinary delight!

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  • 3 Things Everyone Over 50 Must Do Daily for Healthy Feet

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    Will Harlow, the over-50s specialist physio, wants you to be on a good footing:

    Daily steps in the right direction

    The three daily exercises recommended in the video are:

    Exercise 1: Towel Scrunch

    The towel scrunch exercise strengthens the flexor muscles in the feet, improving balance and improving contact with the ground. To do this exercise, sit on a chair with a towel placed on the floor beneath your toes while keeping your heels on the ground. Use only your toes to pull the towel toward your heel, scrunching it up as much as possible. This movement strengthens the arch of the foot and can help alleviate symptoms of flat feet. For best results, practice this exercise for 2–3 minutes once or twice daily. Once you’ve got the hand of doing it sitting, do it while standing.

    Exercise 2: Big Toe Extension

    Big toe extension is an essential exercise for maintaining foot mobility and improving walking kinesthetics by preventing stiffness in the big toe. To do this exercise, keep your foot flat on the floor and try to lift only your big toe while keeping the four other toes firmly pressed down. To be clear, we mean under its own power; not using your hands to help. Many people find this difficult initially, but it’s due to a loss of neural connection rather than muscle strength, so with practice, the ability to isolate the movement improves quite quickly. Perform 10 repetitions in a row, three times per day, for optimal benefits. Once you’ve got the hand of doing it sitting, do it while standing.

    Exercise 3: Calf Stretch

    The calf stretch is an important exercise for maintaining foot health by preventing tight calves, which can contribute to issues like plantar fasciitis and Morton’s neuroma. To do this stretch, place your hands against a wall for support and extend one leg straight behind you while keeping your other heel firmly on the floor. The front knee should be bent while the back leg remains straight, creating a stretch in the calf. Hold this position for 30 seconds (building up to that, if necessary). Since the effectiveness of stretching comes from frequency rather than duration, this stretch should be performed three to four times per day for the best results.

    For more on each of these, plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Steps For Keeping Your Feet A Healthy Foundation ← this one’s about general habits, not exercises

    Take care!

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  • Passion Fruit vs Persimmon – 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 passion fruit to persimmon, we picked the passion fruit.

    Why?

    You may be wondering: “what is this fruit passionate about?” and the answer is: delivering nutrients of many kinds!

    Looking at the macros first, passion fruit has a little more protein and a lot more fiber, while persimmon has more carbs. This means that while persimmon’s glycemic index isn’t bad, passion fruit’s glycemic index is a lot lower.

    In terms of vitamins, passion fruit has a lot more of vitamins A, B2, B3, B6, B9, E, K, and choline, while persimmon has more vitamin C. For the record passion fruit is also a good source of vitamin C, with a cup of passion fruit already giving a day’s daily dose of vitamin C, but persimmon gives twice that. Still, that’s a 8:1 win for passion fruit.

    When it comes to minerals, passion fruit has more copper, magnesium, phosphorus, potassium, selenium, and zinc, while persimmon has more calcium and iron, meaning a 6:2 win for passion fruit.

    Adding up the three convincing individual victories shows a clear overall win for passion fruit.

    Enjoy (passionately, even)!

    Want to learn more?

    You might like to read:

    Take care!

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  • Cherries’ Very Healthy Wealth Of Benefits!

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    Cherries’ Health Benefits Simply Pop

    First, be aware, there are different kinds:

    Sweet & Sour

    Cherries can be divided into sweet vs sour. These are mostly nutritionally similar, though sour ones do have some extra benefits.

    Sweet and sour cherries are closely related but botanically different plants; it’s not simply a matter of ripeness (or preparation).

    These can mostly be sorted into varieties of Prunus avium and Prunus cerasus, respectively:

    Cherry Antioxidants: From Farm to Table

    Sour cherry varieties include morello and montmorency, so look out for those names in particular when doing your grocery-shopping.

    You may remember that it’s a good rule of thumb that foods that are more “bitter, astringent, or pungent” will tend to have a higher polyphenol content (that’s good):

    Enjoy Bitter Foods For Your Heart & Brain

    Juiced up

    Almost certainly for reasons of budget and convenience, as much as for standardization, most studies into the benefits of cherries have been conducted using concentrated cherry juice as a supplement.

    At home, we need not worry so much about standardization, and our budget and convenience are ours to manage. To this end, as a general rule of thumb, whole fruits are pretty much always better than juice:

    Which Sugars Are Healthier, And Which Are Just The Same?

    Antioxidant & anti-inflammatory!

    Cherries are a very good source of antioxidants, and as such they also reduce inflammation, which in turn means ameliorating autoimmune diseases, from common things like arthritis…

    Efficacy of Tart Cherry Juice to Reduce Inflammation Biomarkers among Women with Inflammatory Osteoarthritis (OA)

    …to less common things like gout:

    Cherry Consumption and the Risk of Recurrent Gout Attacks

    This can also be measured by monitoring uric acid metabolites:

    Consumption of cherries lowers plasma urate in healthy women

    Anti-diabetic effect

    Most of the studies on this have been rat studies, and the human studies have been less “the effect of cherry consumption on diabetes” and more a matter of separate studies adding up to this conclusion in, the manner of “cherries have this substance, this substance has this effect, therefore cherries will have this effect”. You can see an example of this discussed over the course of 15 studies, here:

    A Review of the Health Benefits of Cherries ← skip to section 2.2.1: “Cherry Intake And Diabetes”

    In short, the jury is out on cherry juice, but eating cherries themselves (much like getting plenty of fruit in general) is considered good against diabetes.

    Good for healthy sleep

    For this one, the juice suffices (actual cherries are still recommended, but the juice gave clear significant positive results):

    Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms ← this was specifically in people over the age of 50

    Importantly, it’s not that cherries have a sedative effect, but rather they support the body’s ability to produce melatonin adequately when the time comes:

    Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality

    Post-exercise recovery

    Cherries are well-known for boosting post-exercise recovery, though they may actually improve performance during exercise too, if eaten beforehand/

    For example, these marathon-runners who averaged 13% compared to placebo control:

    Effects of powdered Montmorency tart cherry supplementation on acute endurance exercise performance in aerobically trained individuals

    As for its recovery benefits, we wrote about this before:

    How To Speed Up Recovery After A Workout (According To Actual Science)

    Want to get some?

    We recommend your local supermarket (or farmer’s market!), but if for any reason you prefer to take a supplement, here’s an example product on Amazon

    Enjoy!

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Related Posts

  • Total Fitness After 40 – by Nick Swettenham
  • Less Common Oral Hygiene Options

    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.

    Less Common Alternatives For Oral Hygiene!

    You almost certainly brush your teeth. You might use mouthwash. A lot of people floss for three weeks at a time, often in January.

    There are a lot of options for oral hygiene; variations of the above, and many alternatives too. This is a big topic, so rather than try to squeeze it all in one, this will be a several-part series.

    Tooth soap

    The idea here is simplicity, and brushing with as few ingredients as possible. Soap cleans your teeth the same way it cleans your (sometimes compositionally quite similar—enamel and all) dishes, without damaging them.

    We’d love to link to some science here, but alas, it appears to have not yet been done—at least, we couldn’t find any!

    You can make your own tooth soap if you are feeling confident, or you might prefer to buy one ready-made (here’s an example product on Amazon, with various flavor options)

    Oil pulling

    We are getting gradually more scientific now; there is science for this one… But the (scientific) reviews are mixed:

    Wooley et al., 2020, conducted a review of extant studies, and concluded:

    ❝The limited evidence suggests that oil pulling with coconut oil may have a beneficial effect on improving oral health and dental hygiene❞

    Source: The effect of oil pulling with coconut oil to improve dental hygiene and oral health: A systematic review

    The “Science-Based Medicine” project was less positive in its assessment, and declared that all and any studies that found oil pulling to be effective were a matter of researcher/publication bias. We would note that SBM is a private project and is not without its own biases, but for balance, here is what they had to offer:

    SBM | Oil Pulling Your Leg

    A more rounded view seems to be that it is a good method for cleaning your teeth if you don’t have better options available (whereby, “better options” is “almost any other method”).

    One final consideration, which the above seemed not to consider, is:

    If you have sensitive teeth/gums, oil-pulling is the gentlest way of cleaning them, and getting them back into sufficient order that you can comfortably use other methods.

    Want to try it? You can use any food-grade oil (coconut oil or olive oil are common choices).

    Chewing stick

    Not just any stick—a twig of the Salvadora persica tree. This time, there’s lots of science for it, and it’s uncontroversially effective:

    ❝A number of scientific studies have demonstrated that the miswak (Salvadora persica) possesses antibacterial, anti-fungal, anti-viral, anti-cariogenic, and anti-plaque properties.

    Several studies have also claimed that miswak has anti-oxidant, analgesic, and anti-inflammatory effects. The use of a miswak has an immediate effect on the composition of saliva.

    Several clinical studies have confirmed that the mechanical and chemical cleansing efficacy of miswak chewing sticks are equal and at times greater than that of the toothbrush❞

    ~ Hague et al.

    Read in full: A review of the therapeutic effects of using miswak (Salvadora Persica) on oral health

    And about the efficacy vs using a toothbrush, here’s an example:

    Comparative effect of chewing sticks and toothbrushing on plaque removal and gingival health

    Want to try the miswak stick? Here’s an example product on Amazon.

    Enjoy!

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  • The Science of Self-Learning – by Peter Hollins

    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.

    Teaching oneself new things is often the most difficult kind of bootstrapping, especially when one is unsure of such critical things as:

    • Where to begin? How, for that matter, do we find where to begin?
    • What can/should a learning journey look like?
    • What challenges should we expect, and how will we overcome them?

    Hollins answers all of these questions and more. The greatest value of this book is perhaps in its clear presentation of concrete step-by-step instructions. Hollins gives illustrated examples too, but most importantly, he gives models that can be applied to any given type of learning.

    The book also covers the most difficult problems most people face when trying to learn something by themselves, including:

    • Keeping oneself on-task (maintaining discipline)
    • Measuring progress (self-testing beyond memorization)
    • Keeping a fair pace of progress (avoiding plateaus)
    • How to know when one’s knowledge is sufficient or not (avoiding Dunning-Kruger Club)

    All in all, if you’re looking to learn a new subject or skill, this could be a first step that saves you a lot of time later!

    Get your copy of the Science of Self-Learning on Amazon today!

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  • Toxic Gas That Sterilizes Medical Devices Prompts Safety Rule Update

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    Over the past two years, Madeline Beal has heard frustration and even bewilderment during public meetings about ethylene oxide, a cancer-causing gas that is used to sterilize half of the medical devices in the U.S.

    Beal, senior risk communication adviser for the Environmental Protection Agency, has fielded questions about why the agency took so long to alert people who live near facilities that emit the chemical about unusually high amounts of the carcinogenic gas in their neighborhoods. Residents asked why the EPA couldn’t close those facilities, and they wanted to know how many people had developed cancer from their exposure.

    “If you’re upset by the information you’re hearing tonight, if you’re angry, if it scares you to think about risk to your family, those are totally reasonable responses,” Beal told an audience in Laredo, Texas, in September 2022. “We think the risk levels near this facility are too high.”

    There are about 90 sterilizing plants in the U.S. that use ethylene oxide, and for decades companies used the chemical to sterilize medical products without drawing much attention. Many medical device-makers send their products to the plants to be sterilized before they are shipped, typically to medical distribution companies.

    But people living around these facilities have been jolted in recent years by a succession of warnings about cancer risk from the federal government and media reports, an awareness that has also spawned protests and lawsuits alleging medical harm.

    The EPA is expected to meet a March 1 court-ordered deadline to finalize tighter safety rules around how the toxic gas is used. The proposed changes come in the wake of a 2016 agency report that found that long-term exposure to ethylene oxide is more dangerous than was previously thought.

    But the anticipated final rules — the agency’s first regulatory update on ethylene oxide emissions in more than a decade — are expected to face pushback. Medical device-makers worry stricter regulation will increase costs and may put patients at higher risk of infection from devices, ranging from surgical kits to catheters, due to deficient sterilization. The new rules are also not likely to satisfy the concerns of environmentalists or members of the public, who already have expressed frustration about how long it took the federal government to sound the alarm.

    “We have been breathing this air for 40 years,” said Connie Waller, 70, who lives with her husband, David, 75, within two miles of such a sterilizing plant in Covington, Georgia, east of Atlanta. “The only way to stop these chemicals is to hit them in their pocketbook, to get their attention.”

    The EPA says data shows that long-term exposure to ethylene oxide can increase the risk of breast cancer and cancers of the white blood cells, such as non-Hodgkin lymphoma, myeloma, and lymphocytic leukemia. It can irritate the eyes, nose, throat, and lungs, and has been linked to damage to the brain and nervous and reproductive systems. Children are potentially more vulnerable, as are workers routinely exposed to the chemical, EPA officials say. The agency calculates the risk based on how much of the gas is in the air or near the sterilizing facility, the distance a person is from the plant, and how long the person is exposed.

    Waller said she was diagnosed with breast cancer in 2004 and that her husband was found to have non-Hodgkin lymphoma eight years later.

    A 2022 study of communities living near a sterilization facility in Laredo found the rates of acute lymphocytic leukemia and breast cancer were greater than expected based on statewide rates, a difference that was statistically significant.

    Beal, the EPA risk adviser, who regularly meets with community members, acknowledges the public’s concerns. “We don’t think it’s OK for you to be at increased risk from something that you have no control over, that’s near your house,” she said. “We are working as fast as we can to get that risk reduced with the powers that we have available to us.”

    In the meantime, local and state governments and industry groups have scrambled to defuse public outcry.

    Hundreds of personal injury cases have been filed in communities near sterilizing plants. In 2020, New Mexico’s then-attorney general filed a lawsuit against a plant in Santa Teresa, and that case is ongoing. In a case that settled last year in suburban Atlanta, a company agreed to pay $35 million to 79 people who alleged ethylene oxide used at the plant caused cancer and other injuries.

    In Cook County, Illinois, a jury in 2022 awarded $363 million to a woman who alleged exposure to ethylene oxide gas led to her breast cancer diagnosis. But, in another Illinois case, a jury ruled that the sterilizing company was not liable for a woman’s blood cancer claim.

    Greg Crist, chief advocacy officer for the Advanced Medical Technology Association, a medical device trade group that says ethylene oxide is an effective and reliable sterilant, attributes the spate of lawsuits to the litigious nature of trial attorneys.

    “If they smell blood in the water, they’ll go after it,” Crist said.

    Most states have at least one sterilizing plant. According to the EPA, a handful, like California and North Carolina, have gone further than the agency and the federal Clean Air Act to regulate ethylene oxide emissions. After a media and political firestorm raised awareness about the metro Atlanta facilities, Georgia started requiring sterilizing plants that use the gas to report all leaks.

    The proposed rules the EPA is set to finalize would set lower emissions limits for chemical plants and commercial sterilizers and increase some safety requirements for workers within these facilities. The agency is expected to set an 18-month deadline for commercial sterilizers to come into compliance with the emissions rules.

    That would help at facilities that “cut corners,” with lax pollution controls that allow emissions of the gas into nearby communities, said Richard Peltier, a professor of environmental health sciences at the University of Massachusetts-Amherst. Stronger regulation also prevents the plants from remaining under the radar. “One of the dirty secrets is that a lot of it is self-regulated or self-policed,” Peltier added.

    But the proposed rules did not include protections for workers at off-site warehouses that store sterilized products, which can continue to emit ethylene oxide. They also did not require air testing around the facilities, prompting debate about how effective they would be in protecting the health of nearby residents.

    Industry officials also don’t expect an alternative that is as broadly effective as ethylene oxide to be developed anytime soon, though they support researching other methods. Current alternatives include steam, radiation, and hydrogen peroxide vapor.

    Increasing the use of alternatives can reduce industry dependence on “the crutch of ethylene oxide,” said Darya Minovi, senior analyst with the Union of Concerned Scientists, an advocacy group.

    But meeting the new guidelines will be disruptive to the industry, Crist said. He estimates companies will spend upward of $500 million to comply with the new EPA rules and could struggle to meet the agency’s 18-month timetable. Sterilization companies will also have difficulty adjusting to new rules on how workers handle the gas without a dip in efficiency, Crist said.

    The Food and Drug Administration, which regulates drugs and medical devices, is also watching the regulatory moves closely and worries the updated emissions rule could “present some unique challenges” if implemented as proposed, said Audra Harrison, an FDA spokesperson. “The FDA is concerned about the rule’s effects on the availability of medical devices,” she added.

    Other groups, like the American Chemistry Council and the Texas Commission on Environmental Quality, the state’s environmental agency, assert that ethylene oxide use isn’t as dangerous as the EPA says. The EPA’s toxicity assessment has “severe flaws” and is “overly conservative,” the council said in an emailed statement. Texas, which has several sterilizing plants, has said ethylene oxide isn’t as high a cancer risk as the agency claims, an assessment that the EPA has rejected.

    Tracey Woodruff, a researcher at the University of California-San Francisco who previously worked at the EPA, said it can be hard for the agency to keep up with regulating chemicals like ethylene oxide because of constrained resources, the technical complications of rulemaking, and industry lobbying.

    But she’s hopeful the EPA can strike a balance between its desire to reduce exposure and the desire of the FDA not to disrupt medical device sterilization. And scrutiny can also help the device sterilization industry think outside the box.

    “We continue to discover these chemicals that we’ve already been exposed to were toxic, and we have high exposures,” she said. “Regulation is an innovation forcer.”

    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.

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