Ending Aging – by Dr. Aubrey de Grey
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We know about how to slow aging. We know about diet, exercise, sleep, intermittent fasting, and other lifestyle tweaks to make. But how much can we turn back the clock, according to science?
Dr. Aubrey de Grey’s foundational principle is simple: the body is a biological machine, and aging is fundamentally an engineering problem.
He then outlines the key parts to that problem: the princple ways in which cells (and DNA) get damaged, and what we need to do about that in each case. Car tires get damaged over time; our approach is to replace them within a certain period of time so that they don’t blow out. In the body, it’s a bit similar with cells so that we don’t get cancer, for example.
The book goes into detail regards each of the seven main ways we accumulate this damage, and highlights avenues of research looking to prevent it, and in at least some cases, the measures already available to so.
Bottom line: if you want a hard science overview of actual rejuvenation research in biogerontology, this is a book that presents that comprehensively, without assuming prior knowledge.
Click here to check out Ending Aging and never stop learning!
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Beating Toxic Positivity
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How To Get Your Brain On A More Positive Track (Without Toxic Positivity)
There have been many studies done regards optimism and health, and they generally come to the same conclusion: optimism is simply good for the health.
Here’s an example we’ve mentioned before, but it’s a good introduction to today’s main feature. It’s a longitudinal study, and it followed 121,700 women (what a sample size!) for eight years. It controlled for all kinds of other lifestyle factors (especially smoking, drinking, diet, and exercise habits, as well as pre-existing medical conditions), so this wasn’t a case of “people who are healthy are more optimistic as results. And, in the researchers’ own words…
❝We found strong and statistically significant associations of increasing levels of optimism with decreasing risks of mortality, including mortality due each major cause of death, such as cancer, heart disease, stroke, respiratory disease, and infection. Importantly, findings were maintained after close control for potential confounding factors, including sociodemographic characteristics and depression❞
Read: Optimism and Cause-Specific Mortality: A Prospective Cohort Study
And yet, toxic positivity can cause as many problems as it tries to fix.
What is toxic positivity?
- Toxic positivity is the well-meaning friend who says “I’m sure it’ll be ok” when you know full well it definitely will not.
- Toxic positivity is the allegorical frog-in-a-pan saying that the temperature rises due to climate change are gradual, so they’re nothing to worry about
- Toxic positivity is thinking that “good vibes” will outperform chemotherapy
Sometimes, a dose of realism is needed. So, can we do that and maintain a positive attitude?
The answer is: somewhat, yes! But first, a quick check-in:
❝I’m not a pessimist; I’m a realist!❞
~ every pessimist ever
To believe self-reports, the world is divided between optimists and realists. But how does your outlook measure up, really?
While like most free online tests, this is offered “as-is” with the usual caveats about not being a clinical diagnostic tool, this one actually has a fair amount of scientific weight behind it:
❝Empirical testing has indicated the validity of the Optimism Pessimism Instrument as published in the scientific journal Current Psychology: Research and Reviews.
The IDRlabs Optimism/Pessimism Test (IDR-OPT) was developed by IDRlabs. The IDR-OPT is based on the Optimism/Pessimism Instrument (OPI) developed by Dr. William Dember, Dr. Stephanie Martin, Dr. Mary Hummer, Dr. Steven Howe, and Dr. Richard Melton, at the University of Cincinnati.❞
Take This Short (1–2 mins) Test
How did you score? And what could you do to improve on that score?
First, it’s said that with a big enough “why”, one can overcome any “how”. So…
An attitude of gratitude
We know, we know, it’s very Oprah Winfrey. But also, it works. Take the time, ideally daily, to quickly list 3–5 things for which you feel grateful. Great or small, it can be anything from your spouse to your cup of coffee, provided you feel fortunate to have it.
How this works: our brains easily get stuck in loops, so it can help to nudge them into a more positive loop.
What about when we are treated unfairly? Are we supposed to be grateful?
Sometimes, our less positive emotions are necessary, to protect us and/or those around us, and to provide a motivational force. We can still maintain a positive attitude by noting the bad thing and some good, but watch out! Notice the difference:
- “How dare they take our healthcare away, but at least I’m not sick right now” (lasting impression: no action required)
- “At least I’m not sick right now, but how dare they take our healthcare away!” (lasting impression: action required)
It’s a well-known idea in neurolinguistic programming, that “but” negates whatever goes before it (think of “I’m sorry but”, or “I’m not racist but”, etc), so use it consciously and wisely, or else simply use “and” instead.
Cognitive reframing: problem, or opportunity?
Most problems can be opportunities, even if the problems themselves genuinely suck and are not intrinsically positive. A way of leveraging this can be replacing “I have to…” with “I get to…”.
This not only can reframe problems as opportunities, but also calls back to the gratitude idea.
- Instead of “I have to get my mammogram / prostate exam” (not generally considered fun activities), “I get to have the peace of mind of being free from cancer / I get to have the forewarning that will keep me safe”.
- Instead of “I have to go to work”, “I get to go to work” (many wish they were in your shoes!)
- Instead of “I have to rest”, “I get to rest”
When things are truly not great
Whether due to internal or external factors, whether you can control something or not, sometimes things are truly not great. The trick here is that in most contexts, one can replace negative talk, with verbally positive talk, no matter how dripping with scathing irony. You’ll still get to express the idea you wanted, but your brain will feel more positive and you’ll be in a positive loop rather than a negative one.
This, by the way, is the inverse of talking to a dog with a tone of voice that is completely the opposite of the meaning of the words. Whereas the dog will interpret the tone only, your brain will interpret the words only.
- You just spilled your drink over yourself at a social function? “Aren’t I the very model of grace and charm?”
- You made a costly mistake in your business dealings? “I am such a genius”
- You just got a diagnosis of a terrible disease? “Well, this is fabulous”
None of these things involve burying your head in the sand, in the manner of toxic positivity. You’ll still learn from your business mistake and correct it as best you can, or take appropriate action regards the disease, for example.
You’ll just feel better while you do it, and not get caught into a negative spiral that ruins your day, or even your next few months.
Sympathetic/Somatic Therapy:
Lastly, an easy one, leveraging the body’s tendency to get in sync with things around us:
For when you do just need a mood change, have an uplifting playlist available at the touch of a button. It’s hard to be consumed with counterproductive feelings to the tune of “Walking on Sunshine”!
Bonus tip: consider having the playlist start with something that is lyrically negative while musically upbeat. That way, your brain won’t resist it as antithetical to your mood, and by the second track, you’ll already be on your way to a better mood.
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5 Ways To Make Your Smoothie Blood Sugar Friendly (Avoid the Spike!)
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At 10almonds, we are often saying “eat whole fruit; don’t drink your calories”. Whole fruit is great for blood sugars; fruit juices and many smoothies on the other hand, not so much. Especially juices, being near-completely or perhaps even completely stripped of fiber, but even smoothies have had a lot of the fiber broken down and are still a liquid, meaning they are very quickly and easily digestible, and thus their sugars (whatever carbs are in there) can just zip straight into your veins.
However, there are ways to mitigate this…
Slow it down
The theme here is “give the digestive process something else to do”; some things are more quickly and easily digestible than others, and if it’s working on breaking down some of the slower things, it’s not waving sugars straight on through; they have to wait their turn.
To that end, recommendations include:
- Full-fat Greek yogurt which provides both protein and fat, helping to slow down the absorption of sugar. Always choose unsweetened versions to avoid added sugars, though!
- Coconut milk (canned) which is low in sugar and carbs, high in fat. This helps reduce blood sugar spikes, as she found through personal experimentation too.
- Avocado which is rich in healthy fats that help stabilize blood sugar. As a bonus, it blends well into smoothies without affecting the taste much.
- Coconut oil which contains medium-chain triglycerides (MCTs) that are quickly absorbed for energy without involving glucose, promoting fat-burning and reducing blood sugar spikes.
- Collagen powder which is a protein that helps lower blood sugar spikes while also supporting muscle growth, skin, and joints.
For more on all of these, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Take care!
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What Is Making The Ringing In Your Ears Worse?
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Dr. Rachael Cook, an audiologist at Applied Hearing Solutions in Phoenix, Arizona, shares her professional insights into managing tinnitus.
If you’re unfamiliar with Tinnitus, it is an auditory condition characterized by a ringing, buzzing, or humming sound, and ffects nearly 10% of the population. We’ve written on Tinnitus, and how it can disrupt your life, in this article.
Key Triggers for Tinnitus
Several everyday habits can make your tinnitus louder. Caffeine and nicotine increase blood pressure, restricting blood flow to the cochlea and worsening tinnitus. Common medications, such as pain relievers, high-dose antibiotics, and antidepressants, can also exacerbate tinnitus, especially with higher or long-term dosages.
Impact of Diet and Sleep
Dietary choices significantly impact tinnitus. Alcohol and salt alter the fluid balance in the cochlea, increasing tinnitus perception. Alcohol changes blood flow patterns and neurotransmitter production, while high salt intake has similar effects. Poor sleep quality elevates stress levels, making it harder to ignore tinnitus signals. Addressing sleep disorders like sleep apnea and insomnia can help manage tinnitus symptoms.
Importance of Treating Hearing Loss
Untreated hearing loss worsens tinnitus. Nearly 90% of individuals with tinnitus have some hearing loss. Hearing aids can reduce tinnitus perception by restoring missing sounds and reducing the brain’s internal compensatory signals. Combining hearing aids with sound therapy is said to provide even greater relief.
Read more about hearing loss in our article on the topic.
Otherwise, for a great guide on managing tinnitus, we recommend watching Dr. Cook’s video:
Here’s hoping your ear’s aren’t ringing too much whilst watching the video!
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Hypertension: Factors Far More Relevant Than Salt
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Hypertension: Factors Far More Relevant Than Salt
Firstly, what is high blood pressure vs normal, and what do those blood pressure readings mean?
Rather than take up undue space here, we’ll just quickly link to…
Blood Pressure Readings Explained (With A Colorful Chart)
More details of specifics, at:
Hypotension | Normal | Elevated | Stage 1 | Stage 2 | Danger zone
Keeping Blood Pressure Down
As with most health-related things (and in fact, much of life in general), prevention is better than cure.
People usually know “limit salt” and “manage stress”, but there’s a lot more to it!
Salt isn’t as big a factor as you probably think
That doesn’t mean go crazy on the salt, as it can cause a lot of other problems, including organ failure. But it does mean that you can’t skip the salt and assume your blood pressure will take care of itself.
This paper, for example, considers “high” sodium consumption to be more than 5g per day, and urinary excretion under 3g per day is considered to represent a low sodium dietary intake:
Sodium Intake and Hypertension
Meanwhile, health organizations often recommend to keep sodium intake to under 2g or under 1.5g
Top tip: if you replace your table salt with “reduced sodium” salt, this is usually sodium chloride (regular table salt) cut with potassium chloride, which is almost as “salty” tastewise, but obviously contains less sodium. Not only that, but potassium actually helps the body eliminate sodium, too.
The rest of what you eat is important too
The Mediterranean Diet is as great for this as it is for most health conditions.
If you sometimes see the DASH diet mentioned, that stands for “Dietary Approaches to Stop Hypertension”, and is basically the Mediterranean Diet with a few tweaks.
What are the tweaks?
- Beans went down a bit in priority
- Red meat got removed entirely instead of “limit to a tiny amount”
- Olive oil was deprioritized, and/but vegetable oil is at the bottom of the list (i.e., use sparingly)
You can check out the details here, with an overview and examples:
DASH Eating Plan—Description, Charts, and Recipes
Don’t drink or smoke
And no, a glass of red a day will not help your heart. Alcohol does make us feel relaxed, but that is because of what it does to our brain, not what it does to our heart.
In reality, even a single drink will increase blood pressure. Yes, really:
And smoking? It’s so bad that even second-hand smoke increases blood pressure:
Get those Zs in
Sleep is a commonly underestimated/forgotten part of health, precisely because in a way, we’re not there for it when it happens. We sleep through it! But it is important, including to protect against hypertension:
Short- and long-term health consequences of sleep disruption
Move your body!
Moving your body often is far more important for your heart than running marathons or bench-pressing your spouse.
Those 150 minutes “moderate exercise” (e.g. walking) per week are important, and can be for example:
- 22 minutes per day, 7 days per week
- 25 minutes per day, 6 days per week
- 30 minutes per day, 5 days per week
- 75 minutes per day, 2 days per week
If you’d like to know more about the science and evidence for this, as well as practical suggestions, you can download the complete second edition of the Physical Activity Guidelines for Americans here (it’s free, and no sign-up required!)
If you prefer a bite-size summary, then here’s their own:
Top 10 Things to Know About the Second Edition of the Physical Activity Guidelines for Americans
PS: Want a blood pressure monitor? We don’t sell them (or anything else), but for your convenience, here’s a good one you might want to consider.
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Banana Bread vs Bagel – Which is Healthier?
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Our Verdict
When comparing banana bread to bagel, we picked the bagel.
Why?
Unlike most of the items we compare in this section, which are often “single ingredient” or at least highly standardized, today’s choices are rather dependent on recipe. Certainly, your banana bread and your bagels may not be the same as your neighbor’s. Nevertheless, to compare averages, we’ve gone with the FDA’s Food Central Database for reference values, using the most default average recipes available. Likely you could make either or both of them a little healthier, but as it is, this is how we’ve gone about making it a fair comparison. With that in mind…
In terms of macros, bagels have more than 2x the protein and about 4x the fiber, while banana bread has slightly higher carbs and about 7x more fat. You may be wondering: are the fats healthy? And the answer is, it could be better, could be worse. The FDA recipe went with margarine rather than butter, which lowered the saturated fat to being only ¼ of the total fat (it would have been higher, had they used butter) whereas bagels have no saturated fat at all—which characteristic is quite integral to bagels, unless you make egg bagels, which is rather a different beast. All in all, the macros category is a clear win for bagels, especially when we consider the carb to fiber ratio.
In the category of vitamins, bagels have on average more vitamin B1, B3, B5, and B9, while banana bread has on average more of vitamins A and C. A modest win for bagels.
When it comes to minerals, bagels are the more nutrient dense with more copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while banana bread is not higher in any minerals. An obvious and easy win for bagels.
Closing thoughts: while the micronutrient profile quite possibly differs wildly from one baker to another, something that will probably stay more or less the same regardless is the carb to fiber ratio, and protein to fat. As a result, we’d weight the macros category as the more universally relevant. Bagels won in all categories today, as it happened, but it’s fairly safe to say that, on average, a baker who makes bagels and banana bread with the same levels of conscientiousness for health (or lack thereof) will tend to make bagels that are healthier than banana bread, based on the carb to fiber ratio, and the protein to fat ratio.
Enjoy!
Want to learn more?
You might like to read:
- Should You Go Light Or Heavy On Carbs?
- Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
- Wholewheat Bread vs Seeded White – Which is Healthier?
Take care!
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The Web That Has No Weaver – by Ted Kaptchuk
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At 10almonds we have a strong “stick with the science” policy, and that means peer-reviewed studies and (where such exists) scientific consensus.
However, in the spirit of open-minded skepticism (i.e., acknowledging what we don’t necessarily know), it can be worth looking at alternatives to popular Western medicine. Indeed, many things have made their way from Traditional Chinese Medicine (or Ayurveda, or other systems) into Western medicine in any case.
“The Web That Has No Weaver” sounds like quite a mystical title, but the content is presented in the cold light of day, with constant “in Western terms, this works by…” notes.
The author walks a fine line of on the one hand, looking at where TCM and Western medicine may start and end up at the same place, by a different route; and on the other hand, noting that (in a very Daoist fashion), the route is where TCM places more of the focus, in contrast to Western medicine’s focus on the start and end.
He makes the case for TCM being more holistic, and it is, though Western medicine has been catching up in this regard since this book’s publication more than 20 years ago.
The style of the writing is very easy to follow, and is not esoteric in either mysticism or scientific jargon. There are diagrams and other illustrations, for ease of comprehension, and chapter endnotes make sure we didn’t miss important things.
Bottom line: if you’re curious about Traditional Chinese Medicine, this book is the US’s most popular introduction to such, and as such, is quite a seminal text.
Click here to check out The Web That Has No Weaver, and enjoy learning about something new!
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