These Top Few Things Make The Biggest Difference To Health

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The Best Few Interventions For The Best Health

Writer’s note: I was going to do something completely different for today (so that can go out another week now), but when reflecting on my own “what should I focus on in the new year?” (in terms of my own personal health goals and such) it occured to me that I should look back on the year’s articles, to take our own advice myself, and see what most important things I should make sure to focus on.

In so doing for myself, it occured to me that you, our subscribers who like condensed information and simple interventions for big positive effects, might also find value in a similar once-over. And so, today’s main feature was born!

Sometimes at 10almonds we talk about “those five things that affect everything”. They are:

  1. Good diet
  2. Good exercise
  3. Good sleep
  4. Not drinking
  5. Not smoking

If we were to add a sixth in terms of things that make a huge difference, it would be “manage stress effectively” and a seventh, beyond the scope of our newsletter, would be “don’t be socioeconomically disadvantaged” (e.g. poor, and/or part of some disprivileged minority group).

But as for those five we listed, it still leaves the question: what are the few most effective things we can do to improve them? Where can we invest our time/energy/effort for greatest effect?

Good diet

Best current science consistently recommends the Mediterranean Diet:

The Mediterranean Diet: What Is It Good For?

But it can be tweaked for specific desired health considerations:

Four Ways To Upgrade The Mediterranean Diet

Other most-effective dietary tweaks that impact a lot of other areas of health include looking after your gut health and looking after your blood sugars:

Making Friends With Your Gut (You Can Thank Us Later)

and

“Let Them Eat Cake”, She Said (10 Ways To Balance Blood Sugars)

Good exercise

Most exercise is good, but two of the most beneficial things that are (for most people) easy to implement are walking, and High-Intensity Interval Training:

How To Do HIIT (Without Wrecking Your Body)

Good sleep

This means quality and quantity! We cannot skimp on either and expect good health:

Why You Probably Need More Sleep

and as for quality,

The Head-To-Head Of Google and Apple’s Top Apps For Getting Your Head Down

Not drinking

According to the World Health Organization, the only safe amount of alcohol is zero.

See also:

Can We Drink To Good Health? (e.g. Red Wine & Heart Health)

and

How To Reduce Or Quit Alcohol

Not smoking

We haven’t done a main feature on this! It’s probably not really necessary, as it’s not very contentious to say “smoking is bad for everything”.

WHO | Tobacco kills up to half its users who don’t quit

However, as a side-note, while cannabis is generally recognised as not as harmful as tobacco-based products, it has some fairly major drawbacks too. For some people, the benefits (e.g. pain relief) may outweigh the risks, though:

Cannabis Myths vs Reality

Final thoughts

Not sure where to start? We suggest this order of priorities, unless you have a major health condition that makes something else a higher priority:

  1. If you smoke, stop
  2. If you drink, reduce, or ideally stop
  3. Improve your diet

About that diet…

When it comes to exercise, get your 10,000 daily steps in (actually, science says 8,000 steps is fine), and consider adding HIIT per our above article, when you feel like adding that in. As for that about the steps:

Meta-analysis of 15 studies reports new findings on how many daily walking steps needed for longevity benefit

When it comes to sleep, if you’re taking care of the above things then this will probably take care of itself, if you don’t have a sleep-inconvenient lifestyle (e.g. shift work, just had a baby, etc) or a sleep disorder.

Take care!

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  • Inheritance – by Dr. Sharon Moalem

    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 know genes make a big difference to a lot about us, but how much? And, the genes we have, we’re stuck with, right?

    Dr. Sharon Moalem shines a bright light into some of the often-shadowier nooks and crannies of our genetics, covering such topics as:

    • How much can (and can’t) be predicted from our parents’ genes—even when it comes to genetic traits that both parents have, and Gregor Mendel himself would (incorrectly) think obvious
    • How even something so seemingly simple and clear as genetic sex, very definitely isn’t
    • How traumatic life events can cause epigenetic changes that will scar us for generations to come
    • How we can use our genetic information to look after our health much better
    • How our life choices can work with, or overcome, the hand we got dealt in terms of genes

    The style of the book is conversational, down to how there’s a lot of “I” and “you” in here, and the casual style belies the heavy, sharp, up-to-date science contained within.

    Bottom line: if you’d like insight into the weird and wonderful nuances of genetics as found in this real, messy, perfectly chaotic world, this book is an excellent choice.

    Click here to check out Inheritance, and learn more about yours!

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  • Nobody’s Sleeping – by Dr. Bijoy John

    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.

    Firstly, let’s mention: yes, for the sake of being methodical and comprehensive this book does give the same baseline advice as every other sleep book out there. However, it gives something else, too:

    It goes beyond that baseline, to a) give more personalized advice for various demographics (e.g. per age, sex, health conditions, etc) and b) give direction for further personalizing one’s own sleep improvement journey, by troubleshooting and fixing things that may pertain to you very specifically and not to most people.

    This means, that if you’re doing “all the right things” but still having sleep-related problems, there is hope and there are more approaches to try.

    The style in which this is delivered is very readable, which is good, because if one hasn’t been sleeping well, then chances are that an intellectual challenge would be about as welcome as a physical challenge—that is to say: not at all.

    Bottom line: if sleep is not your strength and you would like it to be and all the usual things haven’t yet worked, this book may well help you to overcome the hurdles between you and a good night’s sleep each night.

    Click here to check out Nobody’s Sleeping, and refute that title!

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  • Own Your Past Change Your Future – by Dr. John Delony

    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.

    This one is exactly what it says on the cover. It’s reminiscent in its premise of the more clinically-presented Tell Yourself A Better Lie (an excellent book, which we reviewed previously) but this time presented in a much more casual fashion.

    Dr. Delony favors focusing on telling stories, and indeed this book contains many anecdotes. But also he bids the reader to examine our own stories—those we tell ourselves about ourselves, our past, people around us, and so forth.

    To call those things “stories” may create a knee-jerk response of feeling like it is an accusation of dishonesty, but rather, it is acknowledging that experiences are subjective, and our framing of narratives can vary.

    As for reframing things and taking control, his five-step-plan for doing such is:

    1. Acknowledge reality
    2. Get connected
    3. Change your thoughts
    4. Change your actions
    5. Seek redemption

    …which each get a chapter devoted to them in the book.

    You may notice that these are very similar to some of the steps in 12-step programs, and also some religious groups and/or self-improvement groups. In other words, this may not be the most original approach, but it is a tried-and-tested one.

    Bottom line: if you feel like your life needs an overhaul, but don’t want to wade through a bunch of psychology to do it, then this book could be it for you.

    Click here to check out Own Your Past To Change Your Future, and do just that!

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Related Posts

  • 6 Ways To Look After Your Back
  • Trout vs Haddock – 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 trout to haddock, we picked the trout.

    Why?

    It wasn’t close.

    In terms of macros, trout has more protein and more fat, although the fat is mostly healthy (some saturated though, and trout does have more cholesterol). This category could be a win for either, depending on your priorities. But…

    When it comes to vitamins, trout has a lot more of vitamins A, B1, B2, B3, B5, B6, B12, C, D, and E, while haddock is not higher in any vitamins.

    In the category of minerals, trout has more calcium, copper, iron, magnesium, potassium, and zinc, while haddock has slightly more selenium. Given that a 10oz portion of trout already contains 153% of the RDA of selenium, however, the same size portion of haddock having 173% of the RDA isn’t really a plus for haddock (especially as selenium can cause problems if we get too much). Oh, and haddock is also higher in sodium, but in industrialized countries, most people most of the time need less of that, not more.

    On balance, the overwhelming nutritional density of trout wins the day.

    Want to learn more?

    You might like to read:

    Farmed Fish vs Wild Caught: It Makes Quite A Difference!

    Take care!

    Don’t Forget…

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

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  • Avoiding/Managing Osteoarthritis

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    Avoiding/Managing Osteoarthritis

    Arthritis is the umbrella term for a cluster of joint diseases involving inflammation of the joints, hence “arthr-” (joint) “-itis” (suffix used to denote inflammation).

    Inflammatory vs Non-Inflammatory Arthritis

    Arthritis is broadly divided into inflammatory arthritis and non-inflammatory arthritis.

    Some forms, such as rheumatoid arthritis, are of the inflammatory kind. We wrote about that previously:

    See: Avoiding/Managing Rheumatoid Arthritis

    You may be wondering: how does one get non-inflammatory inflammation of the joints?

    The answer is, in “non-inflammatory” arthritis, such as osteoarthritis, the damage comes first (by general wear-and-tear) and inflammation generally follows as part of the symptoms, rather than the cause.

    So the name can be a little confusing. In the case of osteo- and other “non-inflammatory” forms of arthritis, you definitely still want to keep your inflammation at bay as best you can; it’s just not the prime focus.

    So, what should we focus on?

    First and foremost: avoiding wear-and-tear if possible. Naturally, we all must live our lives, and sometimes that means taking a few knocks, and definitely it means using our joints. An unused joint would suffer just as much as an abused one. But, we can take care of our joints!

    We wrote on that previously, too:

    See: How To Really Look After Your Joints

    New osteoarthritis medication (hot off the press!)

    At 10almonds, we try to keep on top of new developments, and here’s a shiny new one from this month:

    Note also that Dr. Flavia Cicuttini there talks about what we talked about above—that calling it non-inflammatory arthritis is a little misleading, as the inflammation still occurs.

    And finally…

    You might consider other lifestyle adjustments to manage your symptoms. These include:

    • Exercise—gently, though!
    • Rest—while keeping mobility going.
    • Mobility aids—if it helps, it helps.
    • Go easy on the use of braces, splints, etc—these can offer short-term relief, but at a long term cost of loss of mobility.
      • Only you can decide where to draw the line when it comes to that trade-off.

    You can also check out our previous article:

    See: Managing Chronic Pain (Realistically!)

    Take good care of yourself!

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  • From eye exams to blood tests and surgery: how doctors use light to diagnose disease

    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.

    This is the next article in our ‘Light and health’ series, where we look at how light affects our physical and mental health in sometimes surprising ways. Read other articles in the series.

    You’re not feeling well. You’ve had a pounding headache all week, dizzy spells and have vomited up your past few meals.

    You visit your GP to get some answers and sit while they shine a light in your eyes, order a blood test and request some medical imaging.

    Everything your GP just did relies on light. These are just some of the optical technologies that have had an enormous impact in how we diagnose disease.

    megaflopp/Shutterstock

    1. On-the-spot tests

    Point-of-care diagnostics allow doctors to test patients on the spot and get answers in minutes, rather than sending samples to a lab for analysis.

    The “flashlight” your GP uses to view the inside of your eye (known as an ophthalmoscope) is a great example. This allows doctors to detect abnormal blood flow in the eye, deformations of the cornea (the outermost clear layer of the eye), or swollen optical discs (a round section at the back of the eye where the nerve link to the brain begins). Swollen discs are a sign of elevated pressure inside your head (or in the worst case, a brain tumour) that could be causing your headaches.

    The invention of lasers and LEDs has enabled many other miniaturised technologies to be provided at the bedside or clinic rather than in the lab.

    Pulse oximetry is a famous example, where a clip attached to your finger reports how well your blood is oxygenated. It does this by measuring the different responses of oxygenated and de-oxygenated blood to different colours of light.

    Pulse oximetry is used at hospitals (and sometimes at home) to monitor your respiratory and heart health. In hospitals, it is also a valuable tool for detecting heart defects in babies.

    Pulse oximeter on finger of hospital patient, person holding patient's hand
    See that clip on the patient’s finger? That’s a pulse oximeter, which relies on light to monitor respiratory and heart health. CGN089/Shutterstock

    2. Looking at molecules

    Now, back to that blood test. Analysing a small amount of your blood can diagnose many different diseases.

    A machine called an automated “full blood count analyser” tests for general markers of your health. This machine directs focused beams of light through blood samples held in small glass tubes. It counts the number of blood cells, determines their specific type, and reports the level of haemoglobin (the protein in red blood cells that distributes oxygen around your body). In minutes, this machine can provide a snapshot of your overall health.

    For more specific disease markers, blood serum is separated from the heavier cells by spinning in a rotating instrument called a centrifuge. The serum is then exposed to special chemical stains and enzyme assays that change colour depending on whether specific molecules, which may be the sign of a disease, are present.

    These colour changes can’t be detected with the naked eye. However, a light beam from an instrument called a spectrometer can detect tiny amounts of these substances in the blood and determine if the biomarkers for diseases are present, and at what levels.

    Gloved hand holding tube containing blood sample, more tubes in rack in background
    Light shines through the blood sample and tells us whether biomarkers for disease are present. angellodeco/Shutterstock

    3. Medical imaging

    Let’s re-visit those medical images your GP ordered. The development of fibre-optic technology, made famous for transforming high-speed digital communications (such as the NBN), allows light to get inside the body. The result? High-resolution optical imaging.

    A common example is an endoscope, where fibres with a tiny camera on the end are inserted into the body’s natural openings (such as your mouth or anus) to examine your gut or respiratory tracts.

    Surgeons can insert the same technology through tiny cuts to view the inside of the body on a video screen during laparoscopic surgery (also known as keyhole surgery) to diagnose and treat disease.

    Endoscope tube
    Doctors can insert this flexible fibre-optic tube with a camera on the end into your body. Eduard Valentinov/Shutterstock

    How about the future?

    Progress in nanotechnology and a better understanding of the interactions of light with our tissues are leading to new light-based tools to help diagnose disease. These include:

    • nanomaterials (materials on an extremely small scale, many thousands of times smaller than the width of a human hair). These are being used in next-generation sensors and new diagnostic tests
    • wearable optical biosensors the size of your fingernail can be included in devices such as watches, contact lenses or finger wraps. These devices allow non-invasive measurements of sweat, tears and saliva, in real time
    • AI tools to analyse how blood serum scatters infrared light. This has allowed researchers to build a comprehensive database of scatter patterns to detect any cancer
    • a type of non-invasive imaging called optical coherence tomography for more detailed imaging of the eye, heart and skin
    • fibre optic technology to deliver a tiny microscope into the body on the tip of a needle.

    So the next time you’re at the GP and they perform (or order) some tests, chances are that at least one of those tests depend on light to help diagnose disease.

    Matthew Griffith, Associate Professor and ARC Future Fellow and Director, UniSA Microscopy and Microanalysis Facilities, University of South Australia

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

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