Eggcellent News Against Dementia?

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 that time of the week again… We hope all our readers have had a great and healthy week! Here are some selections from health news from around the world:

Moderation remains key

Eggs have come under the spotlight for their protective potential against dementia, largely due to their content of omega-3 fatty acids, choline, and other nutrients.

Nevertheless, the study had some limitations (including not measuring the quantity of eggs consumed, just the frequency), and while eating eggs daily showed the lowest rates of dementia, not eating them at all did not significantly alter the risk.

Eating more than 2 eggs per day is still not recommended, however, for reasons of increasing the risk of other health issues, such as heart disease.

Read in full: Could eating eggs prevent dementia?

Related: Eggs: Nutritional Powerhouse or Heart-Health Timebomb?

More than suitable

It’s common for a lot of things to come with the warning “not suitable for those who are pregnant or nursing”, with such frequency that it can be hard to know what one can safely do/take while pregnant or nursing.

In the case of COVID vaccines, though, nearly 90% of babies who had to be hospitalized with COVID-19 had mothers who didn’t get the vaccine while they were pregnant.

And as for how common that is: babies too young to be vaccinated (so, under 6 months) had the highest covid hospitalization rate of any age group except people over 75.

Read in full: Here’s why getting a covid shot during pregnancy is important

Related: The Truth About Vaccines

Positive dieting

Adding things into one’s diet is a lot more fun than taking things out, is generally easier to sustain, and (as a general rule of thumb; there are exceptions of course) give the greatest differences in health outcomes.

This is perhaps most true of beans and pulses, which add many valuable vitamins, minerals, protein, and perhaps most importantly of all (single biggest factor in reducing heart disease risk), fiber.

Read in full: Adding beans and pulses can lead to improved shortfall nutrient intakes and a higher diet quality in American adults

Related: Intuitive Eating Might Not Be What You Think

Clearing out disordered thinking

Hoarding is largely driven by fear of loss, and this radical therapy tackles that at the root, by such means as rehearsing alternative outcomes of discarding through imagery rescripting, and examining the barriers to throwing things away—to break down those barriers one at a time.

Read in full: Hoarding disorder: sensory CBT treatment strategy shows promise

Related: When You Know What You “Should” Do (But Knowing Isn’t The Problem)

Superfluous

Fluoridated water may not be as helpful for the teeth as it used to be prior to about 1975. Not because it became any less effective per se, but because of the modern prevalence of fluoride-containing toothpastes, mouthwashes, etc rendering it redundant in more recent decades.

Read in full: Dental health benefits of fluoride in water may have declined, study finds

Related: Water Fluoridation, Atheroma, & More

Off-label?

With rising costs of living including rising healthcare costs, and increasing barriers to accessing in-person healthcare, it’s little wonder that many are turning to the gray market online to get their medications.

These websites typically use legal loopholes to sell prescription drugs to the public, by employing morally flexible doctors who are content to expediently rubber-stamp prescriptions upon request, on the basis of the patient having filled out a web form and checked boxes for their symptoms (and of course also having waived all rights of complaint or legal recourse).

However, some less scrupulous sorts are exploiting this market, to sell outright fake medications, using a setup that looks like a “legitimate” gray market website. Caveat emptor indeed.

Read in full: CDC warns of fake drug dangers from online pharmacies

Related: Are You Taking PIMs? Getting Off The Overmedication Train

A rising threat

In 2021 (we promise the paper was published only a few days ago!), the leading causes of death were:

  1. COVID-19
  2. Heart disease
  3. Stroke

…which latter represented a rising threat, likely in part due to the increase in the aging population.

Read in full: Stroke remains a leading cause of death globally, with increased risk linked to lifestyle factors

Related: 6 Signs Of Stroke (One Month In Advance)

Take care!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • It’s A Wrap
  • Building & Maintaining Mobility
    Building and maintaining mobility is crucial for a better quality of life. Discover effective mobility tests and exercises to strengthen weak areas and improve overall mobility.

Learn to Age Gracefully

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

  • Thinking of trying a new diet? 4 questions to ask yourself before you do

    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 live in a society that glorifies dieting, with around 42% of adults globally having tried to lose weight. Messages about dieting and weight loss are amplified on social media, with a never-ending cycle of weight loss fads and diet trends.

    Amid often conflicting messages and misinformation, if you’re looking for diet advice online, it’s easy to become confused and overwhelmed.

    So before diving into the latest weight loss trend or extreme diet, consider these four questions to help you make a more informed decision.

    PeopleImages.com – Yuri A/Shutterstock

    1. Is the diet realistic?

    Have you considered the financial cost of maintaining the diet or lifestyle, and the time and resources that would be required? For example, do you need to purchase specific products, supplements, or follow a rigid meal plan?

    If the diet is coming from someone who is trying to sell you something – such as a particular weight-loss product you need in order to follow the diet – this could be a particular red flag.

    Many extreme diet recommendations come from a place of privilege and overlook food access, affordability, cooking skills, where you live, or even your culture and ethics.

    If the diet has these sorts of issues it can lead to frustration, stress, stigmatisation and feelings of failure for the person trying to adhere to the diet. But the problem may be with the diet itself – not with you.

    Man looks at flour at the supermarket
    Many diets promoted online will be expensive, or require a lot of time and resources. artem evdokimov/Shutterstock

    2. Is there evidence to support this diet?

    Self-proclaimed “experts” online will often make claims focused on specific groups, known as target populations. This might be 30- to 50-year-old men with diabetes, for example.

    In some cases, evidence for claims made may come from animal studies, which might not be applicable to humans at all.

    So be aware that if research findings are for a group that doesn’t match your profile, then the results might not be relevant to you.

    It takes time and a lot of high-quality studies to tell us a “diet” is safe and effective, not just one study. Ask yourself, is it supported by multiple studies in humans? Be critical and question the claims before you accept them.

    For accurate information look for government websites, or ask your GP or dietitian.

    3. How will this diet affect my life?

    Food is much more than calories and nutrients. It plays many roles in our lives, and likewise diets can influence our lives in ways we often overlook.

    Socially and culturally, food can be a point of connection and celebration. It can be a source of enjoyment, a source of comfort, or even a way to explore new parts of the world.

    So when you’re considering a new diet, think about how it might affect meaningful moments for you. For example, if you’re going travelling, will your diet influence the food choices you make? Will you feel that you can’t sample the local cuisine? Or would you be deterred from going out for dinner with friends because of their choice of restaurant?

    4. Will this diet make me feel guilty or affect my mental health?

    What is your favourite meal? Does this diet “allow” you to eat it? Imagine visiting your mum who has prepared your favourite childhood meal. How will the diet affect your feelings about these special foods? Will it cause you to feel stressed or guilty about enjoying a birthday cake or a meal cooked by a loved one?

    Studies have shown that dieting can negatively impact our mental health, and skipping meals can increase symptoms of depression and anxiety.

    Many diets fail to consider the psychological aspects of eating, even though our mental health is just as important as physical health. Eating should not make you feel stressed, anxious, or guilty.

    So before starting another diet, consider how it might affect your mental health.

    Moving away from a dieting mindset

    We’re frequently told that weight loss is the path to better health. Whereas, we can prioritise our health without focusing on our weight. Constant messages about the need to lose weight can also be harmful to mental health, and not necessarily helpful for physical health.

    Our research has found eating in a way that prioritises health over weight loss is linked to a range of positive outcomes for our health and wellbeing. These include a more positive relationship with food, and less guilt and stress.

    Our research also indicates mindful and intuitive eating practices – which focus on internal cues, body trust, and being present and mindful when eating – are related to lower levels of depression and stress, and greater body image and self-compassion.

    But like anything, it takes practice and time to build a positive relationship with food. Be kind to yourself, seek out weight-inclusive health-care professionals, and the changes will come. Finally, remember you’re allowed to find joy in food.

    Melissa Eaton, Accredited Practising Dietitian; PhD Candidate, University of Wollongong; Verena Vaiciurgis, Accredited Practising Dietitian; PhD Candidate, University of Wollongong, and Yasmine Probst, Associate Professor, School of Medical, Indigenous and Health Sciences, University of Wollongong

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

    Share This Post

  • Statins: His & Hers?

    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.

    The Hidden Complexities of Statins and Cardiovascular Disease (CVD)

    This is Dr. Barbara Roberts. She’s a cardiologist and the Director of the Women’s Cardiac Center at one of the Brown University Medical School teaching hospitals. She’s an Associate Clinical Professor of Medicine and takes care of patients, teaches medical students, and does clinical research. She specializes in gender-specific aspects of heart disease, and in heart disease prevention.

    We previously reviewed Dr. Barbara Roberts’ excellent book “The Truth About Statins: Risks and Alternatives to Cholesterol-Lowering Drugs”. It prompted some requests to do a main feature about Statins, so we’re doing it today. It’s under the auspices of “Expert Insights” as we’ll be drawing almost entirely from Dr. Roberts’ work.

    So, what are the risks of statins?

    According to Dr. Roberts, one of the biggest risks is not just drug side-effects or anything like that, but rather, what they simply won’t treat. This is because statins will lower LDL (bad) cholesterol levels, without necessarily treating the underlying cause.

    Imagine you got Covid, and it’s one of the earlier strains that’s more likely deadly than “merely” debilitating.

    You’re coughing and your throat feels like you gargled glass.

    Your doctor gives you a miracle cough medicine that stops your coughing and makes your throat feel much better.

    (Then a few weeks later, you die, because this did absolutely nothing for the underlying problem)

    You see the problem?

    Are there problematic side-effects too, though?

    There can be. But of course, all drugs can have side effects! So that’s not necessarily news, but what’s relevant here is the kind of track these side-effects can lead one down.

    For example, Dr. Roberts cites a case in which a woman’s LDL levels were high and she was prescribed simvastatin (Zocor), 20mg/day. Here’s what happened, in sequence:

    1. She started getting panic attacks. So, her doctor prescribed her sertraline (Zoloft) (a very common SSRI antidepressant) and when that didn’t fix it, paroxetine (Paxil). This didn’t work either… because the problem was not actually her mental health. The panic attacks got worse…
    2. Then, while exercising, she started noticing progressive arm and leg weakness. Her doctor finally took her off the simvastatin, and temporarily switched to ezetimibe (Zetia), a less powerful nonstatin drug that blocks cholesterol absorption, which change eased her arm and leg problem.
    3. As the Zetia was a stopgap measure, the doctor put her on atorvastatin (Lipitor). Now she got episodes of severe chest pressure, and a skyrocketing heart rate. She also got tremors and lost her body temperature regulation.
    4. So the doctor stopped the atorvastatin and tried rosovastatin (Crestor), on which she now suffered exhaustion (we’re not surprised, by this point) and muscle pains in her arms and chest.
    5. So the doctor stopped the rosovastatin and tried lovastatin (Mevacor), and now she had the same symptoms as before, plus light-headedness.
    6. So the doctor stopped the lovastatin and tried fluvastatin (Lescol). Same thing happened.
    7. So he stopped the fluvastatin and tried pravastatin (Pravachol), without improvement.
    8. So finally he took her off all these statins because the high LDL was less deleterious to her life than all these things.
    9. She did her own research, and went back to the doctor to ask for cholestyramine (Questran), which is a bile acid sequestrent and nothing to do with statins. She also asked for a long-acting niacin. In high doses, niacin (one of the B-vitamins) raises HDL (good) cholesterol, lowers LDL, and lowers tryglycerides.
    10. Her own non-statin self-prescription (with her doctor’s signature) worked, and she went back to her life, her work, and took up running.

    Quite a treatment journey! Want to know more about the option that actually worked?

    Read: Bile Acid Resins or Sequestrants

    What are the gender differences you/she mentioned?

    A lot of this is still pending more research—basically it’s a similar problem in heart disease to one we’ve previously talked about with regard to diabetes. Diabetes disproportionately affects black people, while diabetes research disproportionately focuses on white people.

    In this case, most heart disease research has focused on men, with women often not merely going unresearched, but also often undiagnosed and untreated until it’s too late. And the treatments, if prescribed? Assumed to be the same as for men.

    Dr. Roberts tells of how medicine is taught:

    ❝When I was in medical school, my professors took the “bikini approach” to women’s health: women’s health meant breasts and reproductive organs. Otherwise the prototypical patient was presented as a man.❞

    There has been some research done with statins and women, though! Just, still not a lot. But we do know for example that some statins can be especially useful for treating women’s atherosclerosis—with a 50% success rate, rather than 31% for men.

    For lowering LDL, it can work but is generally not so hot in women.

    Fun fact:

    In men:

    • High total cholesterol
    • High non-HDL cholesterol
    • High LDL cholesterol
    • Low HDL cholesterol

    …are all significantly associated with an increased risk of death from CVD.

    In women:

    …levels of LDL cholesterol even more than 190 were associated with only a small, statistically insignificant increased risk of dying from CVD.

    So…

    The fact that women derive less benefit from a medicine that mainly lowers LDL cholesterol, may be because elevated LDL cholesterol is less harmful to women than it is to men.

    And also: Treatment and Response to Statins: Gender-related Differences

    And for that matter: Women Versus Men: Is There Equal Benefit and Safety from Statins?*

    Definitely a case where Betteridge’s Law of Headlines applies!

    What should women do to avoid dying of CVD, then?

    First, quick reminder of our general disclaimer: we can’t give medical advice and nothing here comprises such. However… One particularly relevant thing we found illuminating in Dr. Roberts’ work was this observation:

    The metabolic syndrome is diagnosed if you have three (or more) out of five of the following:

    1. Abdominal obesity (waist >35″ if a woman or >40″ if a man)
    2. Fasting blood sugars of 100mg/dl or more
    3. Fasting triglycerides of 150mg/dl or more
    4. Blood pressure of 130/85 or higher
    5. HDL <50 if a woman or <40 if a man

    And yet… because these things can be addressed with exercise and a healthy diet, which neither pharmaceutical companies nor insurance companies have a particular stake in, there’s a lot of focus instead on LDL levels (since there are a flock of statins that can be sold be lower them)… Which, Dr. Roberts says, is not nearly as critical for women.

    So women end up getting prescribed statins that cause panic attacks and all those things we mentioned earlier… To lower our LDL, which isn’t nearly as big a factor as the other things.

    In summary:

    Statins do have their place, especially for men. They can, however, mask underlying problems that need treatment—which becomes counterproductive.

    When it comes to women, statins are—in broad terms—statistically not as good. They are a little more likely to be helpful specifically in cases of atherosclerosis, whereby they have a 50/50 chance of helping.

    For women in particular, it may be worthwhile looking into alternative non-statin drugs, and, for everyone: diet and exercise.

    Further reading: How Can I Safely Come Off Statins?

    Share This Post

  • Meditation for Fidgety Skeptics – by Dan Harris

    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.

    If you already meditate regularly, this book isn’t aimed at you (though you may learn a thing or two anyway—this reviewer, who has practiced meditation for the past 30 years, learned a thing!).

    However, if you’re—as the title suggests—someone who hasn’t so far been inclined towards meditation, you could get the most out of this one. We’ll say more on this (obviously), but first, there’s one other group that may benefit from this book:

    If you have already practiced meditation, and/or already understand and want its benefits, but never really made it stick as a habit.

    Now, onto what you’ll get:

    • A fair scientific overview of meditation as an increasingly evidence-based way to reduce stress and increase both happiness and productivity
    • A good grounding in what meditation is and isn’t
    • A how-to guide for building up a consistent meditation habit that won’t get kiboshed when you have a particularly hectic day—or a cold.
    • An assortment of very common (and some less common) meditative practices to try
    • Some great auxiliary tools to build cognitive restructuring into your meditation

    We don’t usually cite other people’s reviews, but we love that one Amazon reviewer wrote:

    ❝I am 3 weeks into daily meditation practice, and I already notice that I am no longer constantly wishing for undercarriage rocket launchers while driving. I will always think your driving sucks, but I no longer wish you a violent death because of it. Yes, I live in Boston❞

    ~ J. Flaherty

    Bottom line: if you’re not already meditating daily, this is definitely a book for you. And if you are, you may learn a thing or two anyway!

    Click here to get your copy of Meditation For Fidgety Skeptics from Amazon today!

    Share This Post

Related Posts

  • It’s A Wrap
  • Anti-Inflammatory Pineapple Fried Rice

    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.

    Fried rice is not most people’s go-to when one thinks of health food, but this one is. It’s packed with plenty of nutrients, many of which are anti-inflammatory, but the real star is the pineapple (with its high bromelain content and thus particularly potent benefits).

    You will need

    • 2½ cups cooked wholegrain basmati rice (you can use our Tasty Versatile Rice recipe if you don’t already have leftovers to use)
    • 1 cup pineapple chunks
    • ½ red onion, diced
    • 1 red bell pepper, diced
    • ½ cup sweetcorn
    • ½ peas
    • 3 green onions, chopped
    • 2 serrano peppers, chopped (omit if you don’t care for heat)
    • 2 tbsp coconut oil
    • 1 tbsp grated fresh ginger
    • 1 tbsp black pepper, coarse ground

    Method

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

    1) Fry the red onion, serrano peppers, and ginger in the coconut oil over a medium heat, stirring frequently, for about 3 minutes.

    2) Add the pineapple, bell pepper, sweetcorn, peas, and black pepper, stirring frequently, for about another 3 minutes.

    3) Add the rice, stirring gently but thoroughly, until fully reheated and mixed in.

    4) Serve, garnishing with the green onions.

    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…

    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:

  • Hair-Loss Remedies, By 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.

    10almonds Gets Hairy

    Hair loss is a thing that at some point affects most men and a large minority of women. It can be a source of considerable dysphoria for both, as it’s often seen as a loss of virility/femininity respectively, and is societally stigmatized in various ways.

    Today we’re going to focus on the most common kind: androgenic alopecia, which is called “male pattern baldness” in men and “female pattern baldness” in women, despite being the same thing.

    We won’t spend a lot of time on the science of why this happens (we’re going to focus on the remedies instead), but suffice it to say that genes and hormones both play a role, with dihydrogen testosterone (DHT) being the primary villain in this case.

    We’ve talked before about the science of 5α-reductase inhibitors to block the conversion of regular testosterone* to DHT, its more potent form:

    One Man’s Saw Palmetto Is Another Woman’s Serenoa Repens…

    *We all make this to a greater or lesser degree, unless we have had our ovaries/testes removed.

    Finasteride

    Finasteride is a 5α-reductase inhibitor that performs similarly to saw palmetto, but comes in tiny pills instead of needing to take a much higher dose of supplement (5mg of finasteride is comparable in efficacy to a little over 300mg of saw palmetto).

    Does it work? Yes!

    Any drawbacks? A few:

    • It’ll take 3–6 months to start seeing effects. This is because of the hormonal life-cycle of human hairs.
    • Common side-effects include ED.
    • It is popularly labelled/prescribed as “only for men

    On that latter point: the warnings about this are severe, detailing how women must not take it, must not even touch it if it has been cut up or crushed.

    However… That’s because it can carry a big risk to our unborn fetuses. So, if we are confident we definitely don’t have one of those, it’s not actually applicable to us.

    That said, finasteride’s results in women aren’t nearly so clear-cut as in men (though also, there has been less research, largely because of the above). Here’s an interesting breakdown in more words than we have room for here:

    Finasteride for Women: Everything You Need to Know

    Spironolactone

    This one’s generally prescribed to women, not men, largely because it’s the drug sometimes popularly known as a “chemical castration” drug, which isn’t typically great marketing for men (although it can be applied topically, which will have less of an effect on the rest of the body). For women, this risk is simply not an issue.

    We’ll be brief on this one, but we’ll just drop this, so that you know it’s an option that works:

    Spironolactone is an effective and safe treatment of androgenic alopecia which can enhance the efficacy when combined with other conventional treatments such as minoxidil.

    Topical spironolactone is safer than oral administration and is suitable for both male and female patients, and is expected to become a common drug for those who do not have a good response to minoxidil❞

    Read more: The Efficacy and Safety of Oral and Topical Spironolactone in Androgenetic Alopecia Treatment: A Systematic Review

    Minoxidil

    This one is available (to men and women) without prescription. It’s applied topically, and works by shortcutting the hair’s hormonal growth cycle, to reduce the resting phase and kick it into a growth phase.

    Does it work? Yes!

    Any drawbacks? A few:

    • Whereas you’ll remember finasteride takes 3–6 months to see any effect, this one will have an effect very quickly
      • Specifically, the immediate effect is: your rate of hair loss will appear to dramatically speed up
      • This happens because when hairs are kicked into their growth phase if they were in a resting phase, the first part of that growth phase is to shed each old hair to make room for the new one
    • You’ll then need the same 3–6 months as with finasteride, to see the regrowth effects
    • If you stop using it, you will immediately shed whatever hair you gained by this method

    Why do people choose this over finasteride? For one of three reasons, mainly:

    • They are women, and not offered finasteride
    • They are men, and do not want the side effects of finasteride
    • They just saw an ad and tried it

    As to how it works:

    Minoxidil upregulates the expression of vascular endothelial growth factor in human hair dermal papilla cells

    Some final notes:

    There are some other contraindications and warnings with each of these drugs by the way, so do speak with your doctor/pharmacist. For example:

    There are other hair loss remedies and practices, but the above three are the heavy-hitters, so that’s what we spent our time/space on today. We’ll perhaps cover the less powerful (but less risky) options one of these days.

    Meanwhile, 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:

  • Understanding Spinach Oxalates and Health

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

    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

    ❝Interesting, but… Did you know spinach is high in oxylates? Some people are sensitive and can cause increased inflammation, joint pain or even kidney stones. Moderation is key. My sister and I like to eat healthy but found out by experience that too much spinach salad caused us joint and other aches.❞

    It’s certainly good to be mindful of such things! For most people, a daily serving of spinach shouldn’t cause ill effects, and certainly there are other greens to eat.

    We wondered whether there was a way to reduce the oxalate content, and we found:

    How to Reduce Oxalic Acid in Spinach: Neutralizing Oxalates

    …which led us this product on Amazon:

    Nephure Oxalate Reducing Enzyme, Low Oxalate Diet Support

    We wondered what “nephure” was, and whether it could be trusted, and came across this “Supplement Police” article about it:

    Nephure Review – Oxalate Reducing Enzyme Powder Health Benefits?

    …which honestly, seems to have been written as a paid advertisement. But! It did reference a study, which we were able to look up, and find:

    In vitro and in vivo safety evaluation of Nephure™

    …which seems to indicate that it was safe (for rats) in all the ways that they checked. They did not, however, check whether it actually reduced oxalate content in spinach or any other food.

    The authors did declare a conflict of interest, in that they had a financial relationship with the sponsor of the study, Captozyme Inc.

    All in all, it may be better to just have kale instead of spinach:

    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: