Genius Gut – by Dr. Emily Leeming
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.
When it comes to the gut-brain information interchange, 90% of it is the gut talking to the brain (the brain is a good listener). As such, one of the best things we can do for our brain is ensure our gut has good things to say.
Dr. Leeming talks us through doing a quick initial assessment to judge the general goodness/badness of our current gut situation (based on output, not input, so it’s about the actual goodness/badness, not what we expect it should be), before going on to explain a lot of the anatomy and physiology at hand.
The hacks themselves may be, in their titles, things you already know—but where the real value of this book lies is in all the data and science collated under each of those hacks, allowing the reader to optimize everything rather than just guessing. Which can mean optimize by doing things as close to perfectly as possible, or it can mean optimize by doing/using the things that get the best results for the minimum effort. It’s up to you!
The style is very casual and friendly, even conversational, while not skimping on science (and indeed, citations are frequently provided for such).
Bottom line: if you’d like to improve your gut health, especially with the goal of improving your brain health, this is an excellent book for that.
Click here to check out Genius Gut, and make yours better for you!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Recommended
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
The New Menopause – by Dr. Mary Claire Haver
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 author is most famous for “The Galveston Diet”, which book is astonishingly similar in its content, chapters, format, etc to Nikki Williams’ “It’s Not You, It’s Your Hormones” which came out a few years previously but didn’t get the same marketing.
Nonetheless, this time Dr. Haver has something new to add, and we think it’s worth a read.
The general theme of this book is a comprehensive overview of the menopause, experientially (subjective to the person going through it) and empirically (by science), from start to finish and beyond. This book’s more about human physiology, and less about diet than the previous.
Dr. Haver also discusses in-depth how estrogen is thought of as a sex hormone (and it is), to the point that people consider it perhaps expendable, and forget (or are simply unaware) that we have estrogen receptors throughout our bodies and estrogen is vital for maintaining many other bodily functions, including your heart, cognitive function, bone integrity, blood sugar balance, and more.
(in case you’re wondering “why don’t men fall to bits, then?”, don’t worry, their testosterone does these things for them. Testosterone is orders of magnitude less potent than estrogen, mg for mg, so they need a lot more of it, but under good conditions they produce plenty so it’s fine)
But, the amount of testosterone available to peri/postmenopausal women is simply not enough to do that job (and it’d also result in a transition of secondary sex characteristics, which for most people would be very unwanted), so, something else needs to be done.
Dr. Haver also discusses in detail the benefits and risks of HRT and how to get/manage them, respectively, with the latest up-to-date research (at time of going to print; the book was published in April 2024).
Bottom line: if you want to know what’s going on with your peri- or post-menopausal body and how it could be better (or if you want to know what’s going on with someone else approaching/experiencing menopause), then this is a top-tier book.
Click here to check out The New Menopause, and know what’s going on and what to do about it!
Share This Post
-
This Naked Mind – by Annie Grace
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’ve all read about the many, many, dangers of drinking. We’ve also probably all read about how to make the change to not drinking. Put things out of sight, tell your friends, have this rule, have this excuse (for not drinking) ready to give to people who challenge you, consider a support group, and so on.
What Annie Grace offers in this #1 bestseller is different:
A blend of mostly psychology and sociology, to examine the “liminal thinking” stages that funnel us to drink in the first place… and where that leads, and how to clamber back out of the pitcher plant we weren’t necessarily aware we were sliding into.
While she kicks off citing Jung, from a psychological perspective more of this book is CBTish, as it pertains a lot to examining the process of:
- belief—held and defended, based on the…
- conclusion—drawn, often irrationally, from the…
- experience—that we had upon acting on an…
- observation—often mistaking an illusion for the underlying…
- reality
…and how we can and often do go wrong at each step, and how little of the previous steps we can perceive at any given time.
What does this mean for managing/treating alcoholism or a tendency towards alchoholism?
It means interrupting those processes in a careful, surgically precise fashion, so that suddenly… The thing has no more power over us.
Whether you or a loved one struggle with a tendency to addiction (any addiction, actually, the advice goes the same), or are just curious about the wider factors at hand in the epidemiology of addiction, this book is for you.
Share This Post
-
Less Common Oral Hygiene Options
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Less Common Alternatives For Oral Hygiene!
You almost certainly brush your teeth. You might use mouthwash. A lot of people floss for three weeks at a time, often in January.
There are a lot of options for oral hygiene; variations of the above, and many alternatives too. This is a big topic, so rather than try to squeeze it all in one, this will be a several-part series.
- The first part was: Toothpastes & Mouthwashes: Which Help And Which Harm?
- The second part was: Flossing, Better (And Easier!)
- The third (and for now at least, final) part will look at some less common alternatives.
Tooth soap
The idea here is simplicity, and brushing with as few ingredients as possible. Soap cleans your teeth the same way it cleans your (sometimes compositionally quite similar—enamel and all) dishes, without damaging them.
We’d love to link to some science here, but alas, it appears to have not yet been done—at least, we couldn’t find any!
You can make your own tooth soap if you are feeling confident, or you might prefer to buy one ready-made (here’s an example product on Amazon, with various flavor options)
Oil pulling
We are getting gradually more scientific now; there is science for this one… But the (scientific) reviews are mixed:
Wooley et al., 2020, conducted a review of extant studies, and concluded:
❝The limited evidence suggests that oil pulling with coconut oil may have a beneficial effect on improving oral health and dental hygiene❞
The “Science-Based Medicine” project was less positive in its assessment, and declared that all and any studies that found oil pulling to be effective were a matter of researcher/publication bias. We would note that SBM is a private project and is not without its own biases, but for balance, here is what they had to offer:
A more rounded view seems to be that it is a good method for cleaning your teeth if you don’t have better options available (whereby, “better options” is “almost any other method”).
One final consideration, which the above seemed not to consider, is:
If you have sensitive teeth/gums, oil-pulling is the gentlest way of cleaning them, and getting them back into sufficient order that you can comfortably use other methods.
Want to try it? You can use any food-grade oil (coconut oil or olive oil are common choices).
Chewing stick
Not just any stick—a twig of the Salvadora persica tree. This time, there’s lots of science for it, and it’s uncontroversially effective:
❝A number of scientific studies have demonstrated that the miswak (Salvadora persica) possesses antibacterial, anti-fungal, anti-viral, anti-cariogenic, and anti-plaque properties.
Several studies have also claimed that miswak has anti-oxidant, analgesic, and anti-inflammatory effects. The use of a miswak has an immediate effect on the composition of saliva.
Several clinical studies have confirmed that the mechanical and chemical cleansing efficacy of miswak chewing sticks are equal and at times greater than that of the toothbrush❞
Read in full: A review of the therapeutic effects of using miswak (Salvadora Persica) on oral health
And about the efficacy vs using a toothbrush, here’s an example:
Comparative effect of chewing sticks and toothbrushing on plaque removal and gingival health
Want to try the miswak stick? Here’s an example product on Amazon.
Enjoy!
Share This Post
Related Posts
-
Your Health Audit, From Head To Toe
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.
Health Audit Time
Here at 10almonds, we often cover quite specific things, ranging from “the effect of sodium on organs other than your heart” to “make this one small change to save your knees while driving”.
But, we’re each a whole person, and we need to take care of the whole organism that makes up the wonderful being that we each are. If we let one part of it drop in health too much, the others will soon follow suit because of the knock-on effects.
So, let’s do a quick self-check-up, and see what can be done for each! How’s your…
Mental Health
We’re doing this audit head-to-to, so let’s start it here, because mental health is also just health, and it’s difficult to tackle the others without having this one at least under control!
Are you experiencing chronic stress? Anxiety? Depression? Joy?
If you answered “no” to “joy” but also “no” to “depression”, you might want to rethink your answer to “depression”, by the way. Life should be a joyous thing!
Some resources to address your mental health:
Brain Health
Your brain is a big, powerful organ. It uses more of your daily energy (in the physiological sense of the word, we’re talking calories and mitochondria and ATP) than any other organ, by far.
And when it comes to organ failure, if your brain fails, then having the best joints in the world won’t help you, for example.
Some resources to address your brain health:
- Brain Food? The Eyes Have It
- How To Reduce Your Alzheimer’s Risk
- The 6 Dimensions Of Sleep (And Why They Matter)
Heart Health
Everything depends on your heart, head to toe. Tirelessly pumping blood with oxygen, nutrients, and agents of your immune system all around your body, all day every day for your entire life.
What’s your resting heart rate like? How about your blood pressure? And while we’re on the topic of blood… how’s your blood sugar health?
These are all important things to a) know about and b) keep on top of!
Some resources to address your heart health:
- 1-Minute Heart Health Check-Up Tips
- A Five-Point Plan For Heart Health
- High Blood Pressure? Try These!
Gut Health
By cell count, we’re about 10% human and 90% bacteria. By gene count, also. Pretty important, therefore, that we look after our trillions of tiny friends that keep our organism working.
Most people in N. America, for example, get vastly under the recommended daily amount of fiber, and that’s just the most basic courtesy we could do for these bugs that keep us alive (they need that fiber to live, and their process of consuming it is beneficial to us in a stack of ways).
Some resources to address your gut health:
- Making Friends With Your Gut (You Can Thank Us Later)
- The Surprising Link Between Gut Health And Serotonin
- The Vagus Nerve: The Brain-Gut Highway!
Hormonal Health
Hormones are weird and wonderful and affect so much more than the obvious sex-related functions (but yes, those too). A lot of people don’t realize it, but having our hormones in good order or not can make the difference between abject misery and a happy, fulfilling life.
Some resources to address your hormonal health:
- What Does “Balance Your Hormones” Even Mean?
- Healthy Hormones And How To Hack Them
- Too Much Or Too Little Testosterone?
Bone/Joint Health
Fear nothing! For you are a ghost operating a skeleton clad in flesh. But also, you know, look after that skeleton; you only get one! Being animals, we’re all about movement, and being humans, we’ve ended up with some lifestyle situations that aren’t great for that mobility. We sit too much; we walk too little; we cramp ourselves into weird positions (driving, anyone?), and we forget the range of motion we’re supposed to have. But let’s remember…
Some resources to address your bone/joint health:
- Collagen’s benefits are more than skin deep
- Cool As A Cucumber (Move Over, Glucosamine + Chondroitin)
- 5 Best Bodyweight Exercises For Incredible Mobility
Lastly…
While it’s good to do a little self-audit like this every now and again, it’s even better to get a professional check-up!
As engineers say: if you don’t schedule time for maintenance, your equipment will schedule it for you.
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:
-
Zuranolone: What to know about the pill for postpartum depression
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.
In the year after giving birth, about one in eight people who give birth in the U.S. experience the debilitating symptoms of postpartum depression (PPD), including lack of energy and feeling sad, anxious, hopeless, and overwhelmed.
Postpartum depression is a serious, potentially life-threatening condition that can affect a person’s bond with their baby. Although it’s frequently confused with the so-called “baby blues,” it’s not the same.
The baby blues include similar, temporary symptoms that affect up to 80 percent of people who have recently given birth and usually go away within the first few weeks. PPD usually begins within the first month after giving birth and can last for months and interfere with a person’s daily life if left untreated. Thankfully, PPD is treatable and there is help available.
On August 4, the FDA approved zuranolone, branded as Zurzuvae, the first-ever oral medication to treat PPD. Until now, besides other common antidepressants, the only medication available to treat PPD specifically was the IV injection brexanolone, which is difficult to access and expensive and can only be administered in a hospital or health care setting.
Read on to find out more about zuranolone: what it is, how it works, how much it costs, and more.
What is zuranolone?
Zurzuvae is the brand name for zuranolone, an oral medication to treat postpartum depression. Developed by Sage Therapeutics in partnership with Biogen, it’s now available in the U.S. Zurzuvae is typically prescribed as two 25 mg capsules a day for 14 days. In clinical trials, the medication showed to be fast-acting, improving PPD symptoms in just three days.
How does zuranolone work?
Zuranolone is a neuroactive steroid, a type of medication that helps the neurotransmitter GABA’s receptors, which affect how the body reacts to anxiety, stress, and fear, function better.
“Zuranolone can be thought of as a synthetic version of [the neuroactive steroid] allopregnanolone,” says Dr. Katrina Furey, a reproductive psychiatrist, clinical instructor at Yale University, and co-host of the Analyze Scripts podcast. “Women with PPD have lower levels of allopregnenolone compared to women without PPD.”
How is it different from other antidepressants?
“What differentiates zuranolone from other previously available oral antidepressants is that it has a much more rapid response and a shorter course of treatment,” says Dr. Asima Ahmad, an OB-GYN, reproductive endocrinologist, and founder of Carrot Fertility.
“It can take effect as early as on day three of treatment, versus other oral antidepressants that can take up to six to 12 weeks to take full effect.”
What are Zurzuvae’s side effects?
According to the FDA, the most common side effects of Zurzuvae include dizziness, drowsiness, diarrhea, fatigue, the common cold, and urinary tract infection. Similar to other antidepressants, the medication may increase the risk of suicidal thoughts and actions in people 24 and younger. However, NPR noted that this type of labeling is required for all antidepressants, and researchers didn’t see any reports of suicidal thoughts in their trials.
“Drug trials also noted that the side effects for zuranolone were not as severe,” says Ahmad. “[There was] no sudden loss of consciousness as seen with brexanolone or weight gain and sexual dysfunction, which can be seen with other oral antidepressants.”
She adds: “Given the lower incidence of side effects and more rapid-acting onset, zuranolone could be a viable option for many,” including those looking for a treatment that offers faster symptom relief.
Can someone breastfeed while taking zuranolone?
It’s complicated. In clinical trials, participants were asked to stop breastfeeding (which, according to Furey, is common in early clinical trials).
A small study of people who were nursing while taking zuranolone found that 0.3 percent of the medication dose was passed on to breast milk, which, Furey says, is a pretty low amount of exposure for the baby. Ahmad says that “though some data suggests that the risk of harm to the baby may be low, there is still overall limited data.”
Overall, people should talk to their health care provider about the risks and benefits of breastfeeding while on the medication.
“A lot of factors will need to be weighed, such as overall health of the infant, age of the infant, etc., when making this decision,” Furey says.
How much does Zurzuvae cost?
Zurzuvae’s price before insurance coverage is $15,900 for the 14-day treatment. However, the Policy Center for Maternal Mental Health says insurance companies and Medicaid are expected to cover it because it’s the only drug of its kind.
Less than 1 percent of U.S. insurers have issued coverage guidelines so far, so it’s still unknown how much it will cost patients after insurance. Some insurers require patients to try another antidepressant first (like the more common SSRIs) before covering Zurzuvae. For uninsured and underinsured people, Sage Therapeutics said it will offer copay assistance.
The hefty price tag and potential issues with coverage may widen existing health disparities, says Ahmad. “We need to ensure that we are seeking out solutions to enable wide-scale access to all PPD treatments so that people have access to whatever treatment may work best for them.”
If you or anyone you know is considering suicide or self-harm or is anxious, depressed, upset, or needs to talk, call the Suicide & Crisis Lifeline at 988 or text the Crisis Text Line at 741-741. For international resources, here is a good place to begin.
For more information, talk to your health care provider.
This article first appeared on Public Good News and is republished here under a Creative Commons license.
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:
-
The Seven-Day Sleep Prescription – by Dr. Aric Prather
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.
You probably already know about sleep hygiene. So, what does this book have to offer?
Dr. Aric Prather offers seven days’ worth of adjustments, practices to take up, from when you get up in the morning to when you lay your head down at night.
Some you’ll surely be familiar with, like avoiding blue light and social media at night.
Others, you might not be familiar with, like scheduling 15 minutes for worrying in the daytime. The rationale for this one is that when you find yourself inclined to worry at a time that will keep you awake, you’ll know that you can put off such thoughts to your scheduled “worrying time”. That they’ll be addressed then, and that you can thus sleep soundly meanwhile.
Where the book really comes into its own is in such things as discussing how to not just manage sleep debt, but how to actually use it in your favour.
Nor does Dr. Prather shy away from the truths of our world… That the world these days is not built for us to sleep well. That there are so many other priorities; to get our work done, to succeed and achieve, to pay bills, to support our kids and partners. That so many of these things make plenty of sense in the moment, but catch up with us eventually.
Bottom line: what this book aims to give is a genuinely sustainable approach to sleeping—controlling what we can, and working with what we can’t. If you’d like to have a better relationship with sleep, this book is an excellent choice.
Click here to check out the Seven-Day Sleep Prescription, and improve yours!
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: