Five Supplements That Actually Work Vs Arthritis

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This is Dr. Diana Girnita, a double board-certified physician (internal medicine & rheumatology) who, in addition to her MD, also has a PhD in immunology—bearing in mind that rheumatoid arthritis is an autoimmune condition.

Her mission is to help people with any form of arthritis (rheumatoid or otherwise) and those with many non-arthritic autoimmune conditions (ranging from tendonitis to lupus) to live better.

Today, we’ll be looking at her recommendations of 5 supplements that actually help alleviate arthritis:

Collagen

Collagen famously supports skin, nails, bones, and joint cartilage; Dr. Girnita advises that it’s particularly beneficial for osteoarthritis.

Specifically, she recommends either collagen peptides or hydrolyzed collagen, as they are most absorbable. However, collagen can also be sourced from foods like bone broth, fish with skin and bones, and gelatin-based foods.

If you’re vegetarian/vegan, then it becomes important to simply consume the ingredients for collagen, because like most animals, we can synthesize it ourselves provided we get the necessary nutrients. For more on that, see:

We Are Such Stuff As Fish Are Made Of

Glucosamine & chondroitin

Technically two things, but almost always sold/taken together. Naturally found in joint cartilage, it can slow cartilage breakdown and reduce pain in osteoarthritis.

Studies show pain relief, especially in moderate-to-severe cases; best taken long-term. Additionally, it’s a better option than NSAIDs for patients with heart or gastrointestinal issues.

10almonds tip: something that’s tricker to find as a supplement than glucosamine and chondroitin, but you might want to check it out:

Cucumber Extract Beats Glucosamine & Chondroitin… At 1/135th Of The Dose?!

Omega-3 fatty acids

Dr. Girnita recommends this one because unlike the above recommendations that mainly help reduce/reverse the joint damage itself, omega-3 reduces inflammation, pain, and stiffness, and can decrease or eliminate the need for NSAIDs in rheumatoid arthritis and psoriatic arthritis.

She recommends 2-4g EPA/DHA daily; ideally taken with a meal for better absorption.

She also recommends to look for mercury-free options—algae-derived are usually better than fish-derived, but check for certification either way! See also:

What Omega-3 Fatty Acids Really Do For Us

Boswellia serrata (frankincense)

Popularly enjoyed as an incense but also available in supplement form, it contains boswellic acid, which reduces inflammation and cartilage damage.

Dr. Girnita recommends 100 mg daily, but advises that it may interact with some antidepressants, anti-anxiety medications, and NSAIDs—so speak with your pharmacist/doctor if unsure.

We also wrote about this one here:

Science-Based Alternative Pain Relief

Curcumin (turmeric)

Well-known for its potent anti-inflammatory properties, it’s comparable to NSAIDs in pain relief for most common forms of arthritis.

Dr. Girnita recommends 1–1.5g of curcumin daily, ideally combined with black pepper for better absorption:

Why Curcumin (Turmeric) Is Worth Its Weight In Gold

Lastly…

Dr. Girnita advises to not blindly trust supplements, but rather, to test them for 2–3 months while keeping a journal of your symptoms. If it improves things for you, keep it up, if not, discontinue. Humans can be complicated and not everything will work exactly the same way for everyone!

For more on dealing with chronic pain specifically, by the way, check out:

Managing Chronic Pain (Realistically!)

Take care!

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  • The 7 Known Risk Factors For 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.

    A recent UK-based survey found that…

    • while nearly half of adults say dementia is the disease they fear most,
    • only a third of those thought you could do anything to avoid it, and
    • just 1% could name the 7 known risk factors.

    Quick test

    Can you name the 7 known risk factors?

    Please take a moment to actually try (this kind of mental stimulation is good in any case), and count them out on your fingers (or write them down), and then

    Answer (no peeking if you haven’t listed them yet)

    The 7 known risk factors are:

    *drumroll please*

    1. Smoking
    2. High blood pressure
    3. Diabetes
    4. Obesity
    5. Depression
    6. Lack of mental stimulation
    7. Lack of physical activity

    How many did you get? If you got them all, well done. If not, then well, now you know, so that’s good.

    Did you come here from our “Future-Proof Your Brain” article? If so, you can get back to it here ← and if you didn’t, you should check it out anyway; it’s worth it😉

    Take care!

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  • Is “Extra Virgin” Worth It?

    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

    ❝I was wondering, is the health difference important between extra virgin olive oil and regular?❞

    Assuming that by “regular” you mean “virgin and still sold as a food product”, then there are health differences, but they’re not huge. Or at least: not nearly so big as the differences between those and other oils.

    Virgin olive oil (sometimes simply sold as “olive oil”, with no claims of virginity) has been extracted by the same means as extra virgin olive oil, that is to say: purely mechanical.

    The difference is that extra virgin olive oil comes from the first pressing*, so the free fatty acid content is slightly lower (later checked and validated and having to score under a 0.8% limit for “extra virgin” instead of 2% limit for a mere “virgin”).

    *Fun fact: in Arabic, extra virgin is called “البكر الممتاز“, literally “the amazing first-born”, because of this feature!

    It’s also slightly higher in mono-unsaturated fatty acids, which is a commensurately slight health improvement.

    It’s very slightly lower in saturated fats, which is an especially slight health improvement, as the saturated fats in olive oil are amongst the healthiest saturated fats one can consume.

    On which fats are which:

    The truth about fats: the good, the bad, and the in-between

    And our own previous discussion of saturated fats in particular:

    Can Saturated Fats Be Healthy?

    Probably the strongest extra health-benefit of extra virgin is that while that first pressing squeezes out oil with the lowest free fatty acid content, it squeezes out oil with the highest polyphenol content, along with other phytonutrients:

    Antioxidants in Extra Virgin Olive Oil and Table Olives: Connections between Agriculture and Processing for Health Choices

    If you enjoy olive oil, then springing for extra virgin is worth it if that’s not financially onerous, both for health reasons and taste.

    However, if mere “virgin” is what’s available, it’s no big deal to have that instead; it still has a very similar nutritional profile, and most of the same benefits.

    Don’t settle for less than “virgin”, though.

    While some virgin olive oils aren’t marked as such, if it says “refined” or “blended”, then skip it. These will have been extracted by chemical means and/or blended with completely different oils (e.g. canola, which has a very different nutritional profile), and sometimes with a dash of virgin or extra virgin, for the taste and/or so that they can claim in big writing on the label something like:

    a blend of
    EXTRA VIRGIN OLIVE OIL
    and other oils

    …despite having only a tiny amount of extra virgin olive oil in it.

    Different places have different regulations about what labels can claim.

    The main countries that produce olives (and the EU, which contains and/or directly trades with those) have this set of rules:

    International Olive Council: Designations and definitions of Olive Oils

    …which must be abided by or marketers face heavy fines and sanctions.

    In the US, the USDA has its own set of rules based on the above:

    USDA | Olive Oil and Olive-Pomace Oil Grades and Standards

    …which are voluntary (not protected by law), and marketers can pay to have their goods certified if they want.

    So if you’re in the US, look for the USDA certification or it really could be:

    • What the USDA calls “US virgin olive oil not fit for human consumption”, which in the IOC is called “lamp oil”*
    • crude pomace-oil (oil made from the last bit of olive paste and then chemically treated)
    • canola oil with a dash of olive oil
    • anything yellow and oily, really

    *This technically is virgin olive oil insofar as it was mechanically extracted, but with defects that prevent it from being sold as such, such as having a free fatty acid content above the cut-off, or just a bad taste/smell, or some sort of contamination.

    See also: Potential Health Benefits of Olive Oil and Plant Polyphenols

    (the above paper has a handy infographic if you scroll down just a little)

    Where can I get some?

    Your local supermarket, probably, but if you’d like to get some online, here’s an example product on Amazon for your convenience

    Enjoy!

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  • 10 Great Exercises to Improve Your Eyesight

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    If your eyesight has been declining a bit, all is not lost. Just like many other muscles in the body, the muscles of the eye—including those responsible for changing the focal length of your vision—can atrophy without exercise. So, without further ado, here are the exercises recommended:

    The eyes (still) have it

    1. Blink for a minute: blink rapidly for 30–60 seconds to regulate blood circulation, lubricate your eyes, and prevent dryness.
    2. Rotate your head while staring ahead: turn your head in a circular motion while keeping your gaze straight ahead. This improves blood circulation to your eyes.
    3. Look to your right and left: slowly move your gaze from right to left while breathing. This one relaxes and stretches the eye muscles.
    4. Close your eyes and relax: close your eyes for at least 30 seconds to relax and strengthen your photoreceptor cells.
    5. Move your gaze in different directions: shift your gaze right-left, up-down, in circular motions, and trace a figure 8 with your eyes. This improves visual perception for both near- and far-sightedness.
    6. Close and open your eyes: tighten your eyes shut for 3–5 seconds, then open them. Repeat seven times to improve blood circulation and relax your eye muscles. ← 10almonds note: the duration makes this different from #4, so do try both!
    7. Push against your temples with your fingers: gently press your temples with your fingers for two seconds, then release. Repeat 4–5 times to improve fluid circulation in your eyes.
    8. Draw geometric figures with your gaze: use your eyes to trace shapes such as triangles, squares, and circles to enhance your eye coordination and muscle strength.
    9. Move your eyeballs up and down: close your eyes and slowly move your eyeballs up and down five times to stretch and relax the muscles ← 10almonds note: this seems to be the same as part of #5 and has a considerable overlap with #8, but we’re listing it anyway, or else everyone will wonder where #9 went!
    10. Strengthen near and far focusing: focus on your thumb 10 inches away for 10–15 seconds, then switch focus to an object 10–20 feet away. Repeat five times to improve focus adjustment ability.

    By practicing these exercises daily, we are told that you can improve eye health and vision within a week.

    For more on all 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:

    Vision for Life, Revised Edition – by Dr. Meir Schneider

    Take care!

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  • Cherries vs Blueberries – 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 cherries to blueberries, we picked the blueberries.

    Why?

    It was close! And blueberries only won by virtue of taking an average value for cherries; we could have (if you’ll pardon the phrase) cherry-picked tart cherries for extra benefits that’d put them ahead of blueberries. That’s how close it is.

    In terms of macros, they are almost identical, so nothing to set them apart there.

    In the category of vitamins, they are mostly comparable except that blueberries have a lot more vitamin K, and cherries have a lot more vitamin A. Since vitamin K is the vitamin that’s scarcer in general, we’ll call blueberries’ vitamin K content a win.

    Blueberries do also have about 6x more vitamin E, with a cup of blueberries containing about 10% of the daily requirement (and cherries containing almost none). Another small win for blueberries.

    When it comes to minerals, they are mostly comparable; the largest point of difference is that blueberries contain more manganese while cherries contain more copper; nothing to decide between them here.

    We’re down to counting amino acids and antioxidants now, so blueberries have a lot more cystine and tyrosine. They also have slightly more of amino acids that they both only have trace amounts of. And as for antioxidants? Blueberries contain notably more quercetin.

    So, blueberries win the day—but if we had specified tart cherries rather than taking an average, they could have come out on top. Enjoy both!

    Want to learn more?

    You might like to read:

    Take care!

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  • Boundary-Setting Beyond “No”

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    More Than A “No”

    A lot of people struggle with boundary-setting, and it’s not always the way you might think.

    The person who “can’t say no” to people probably comes to mind, but the problem is more far-reaching than that, and it’s rooted in not being clear over what a boundary actually is.

    For example: “Don’t bring him here again!”

    Pretty clear, right?

    And while it is indeed clear, it’s not a boundary; it’s a command. Which may or may not be obeyed, and at the end of the day, what right have we to command people in general?

    Same goes for less dramatic things like “Don’t talk to me about xyz”, which can still be important or trivial, depending on whether the topic of xyz is deeply traumatizing for you, or mildly annoying, or something else entirely.

    Why this becomes a problem

    It becomes a problem not because of any lack of clarity about your wishes, but rather, because it opens the floor for a debate. The listener may be given to wonder whether your right to not experience xyz is greater or lesser than their right to do/say/etc xyz.

    “My right to swing my fist ends where someone else’s nose begins”

    …does not help here, firstly because both sides will believe themself (or nobody) to be the injured party; for the fist-swinger, the other person’s nose made a vicious assault on their freedom. Or secondly, maybe there was some higher principle at stake; a reason why violence was justified. And then ten levels of philosophical debate. We see this a lot when it comes to freedom of expression, and vigorous debate over whether this entails freedom from social consequences of one’s words/actions.

    How a good boundary-setting works (if this, then that)

    Consider two signs:

    • No trespassing!
    • Trespassers will be shot!

    Superficially, the second just seems like a more violent rendition of the first. But in fact, the second is more informationally useful: it explains what will happen if the boundary is not respected, and allows the reader to make their own informed decision with regard to what to do with that information.

    We can employ this method (and can even do so gently, if we so wish and hopefully we mostly do wish to be gentle) when it comes to social and interpersonal boundary-setting:

    • If you bring him here again, I will refuse you entrance
    • If you bring up that topic again, I will ask you to leave
    • If you do that, I will never speak to you again
    • If you don’t stop drinking, I will divorce you

    This “if-this-then-that” model does the very first thing that any good boundary does: make itself clear.

    It doesn’t rely on moral arguments; it doesn’t invite debate. For example in that last case, it doesn’t argue that the partner doesn’t have the right to drink—it simply expresses what the speaker will exercise their own right to do, in that eventuality.

    (as an aside, the situation that occurs when one is enmeshed with someone who is dependent on a substance is a complex topic, and if you’re interested in that, check out: Codependency Isn’t What Most People Think)

    Back on track: boundary-setting is not about what’s right or good—it’s about nothing more nor less than a clear delineation between what we will and won’t accept, and how we’ll enforce that.

    We can also, in particularly personal boundary-setting (such as with sexual boundaries’ oft-claimed “gray areas”), fix an improperly-set boundary that forgot to do the above, e.g:

    “How about [proposition]?”
    “No thank you” ← casually worded answer; contextually reasonable, and yet not a clear boundary per what we discussed above
    “Come on, I think you’d like it”
    “I said no. No means no. Ask me again and I will [consequences that are appropriate and actionable]”

    What’s “appropriate and actionable” may vary a lot from one situation to another, but it’s important that it’s something you can do and are prepared to do and will do if the condition for doing it is met.

    Anything less than that is not a boundary—it’s just a request.

    Note: this does not require that we have power, by the way. If we have zero power in a situation, well, that definitely sucks, but even then we can still express what is actionable, e.g. “I will never trust you again”.

    “Price of entry”

    You may have wondered, upon reading “boundary-setting is not about what’s right or good—it’s about nothing more nor less than a clear delineation between what we will and won’t accept, and how we’ll enforce that”, can’t that be used to control and manipulate people, essentially coercing them to do or not do things with the threat of consequences (specifically: bad ones)?

    And the answer is: yes, yes it can.

    But that’s where the flipside comes into play—the other person gets to set their boundaries, too.

    For all of us, if we have any boundaries at all, there is a “price of entry” and all who want to be in our lives, or be close to us, have to decide for themselves whether that price of entry is worth it.

    • If a person says “do not talk about topic xyz to me or I will leave”, that is a price of entry for being close to them.
    • If you are passionate about talking about topic xyz to the point that you are unwilling to shelve it when in their presence, then that is the price of entry for being close to you.
    • If one or more of you is not willing to pay the price of entry, then guess what, you’re just not going to be close.

    In cases of forced proximity (e.g. workplaces or families) this is likely to get resolved by the workplace’s own rules (i.e. the price of entry that you agreed to when signing a contract to work there), and if something like that doesn’t exist (such as in families), well, that forced proximity is going to reach a breaking point, and somebody may discover it wasn’t enforceable after all.

    See also: Family Estrangement: More Common Than Most People Think

    …which also details how to fix it, where possible.

    Take care!

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  • Lobster vs Crab – 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 lobster to crab, we picked the crab.

    Why?

    Generally speaking, most seafood is healthy in moderation (assuming it’s well-prepared, not poisonous, and you don’t have an allergy), and for most people, these two sea creatures are indeed considered a reasonable part of a healthy balanced diet.

    In terms of macros, they’re comparable in protein, and technically crab has about 2x the fat, but in both cases it’s next to nothing, so 2x almost nothing is still almost nothing. And, if we break down the lipids profiles, crab has a sufficiently smaller percentage of saturated fat (compared to monounsaturated and polyunsaturated), that crab actually has less saturated fat than lobster. In balance, the category of macros is either a tie or a slight win for crab, depending on your personal priorities.

    When it comes to vitamins, crab wins easily with more of vitamins A, B1, B2, B6, B9, B12, and C, in most cases by considerable margins (we’re talking multiples of what lobster has). Lobster, meanwhile, has more of vitamin B3 (tiny margin) and vitamin B5 (pantothenic acid, as in, the vitamin that’s in basically everything edible, and thus almost impossible to be deficient in unless literally starving).

    The minerals scene is more balanced; lobster has more calcium, copper, manganese, and selenium, while crab has more iron, magnesium, phosphorus, potassium, and zinc. The margins are comparable from one creature to another, so all in all the 4:5 score means a modest win for crab.

    Both of these creatures are good sources of omega-3 fatty acids, but crab is better.

    Lobster and crab are both somewhat high in cholesterol, but crab is the relatively lower of the two.

    In short: for most people most of the time, both are fine to enjoy in moderation, but if picking one, crab is the healthier by most metrics.

    Want to learn more?

    You might like to read:

    Shrimp vs Caviar – Which is Healthier?

    Take care!

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