
Goodbye Autoimmune Disease – by Dr. Brooke Goldner
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First let’s examine: will it prevent and reverse all the chronic illnesses mentioned on the cover? Probably not. In fact, for several of the things mentioned, it is not currently known what causes them, and others, there are known genetic factors that may not be undone by lifestyle changes.
However! A more modest claim would have been more justified, such as “alleviate the symptoms of”.
On account of this, the book still has merit.
The main thrust of the book is, as you might expect, to reduce inflammation by avoiding inflammatory things and enjoy anti-inflammatory things. It’s not just diet, though, and it also covers a lot of other lifestyle factors, including the obvious topics of exercise, sleep, etc but also various mental health aspects that often go overlooked. The dietary component is important, though, and has a 6-step process that is absolutely integral to her method, so that’s an important thing to focus on.
The book makes heavy use of anecdotal case studies. Case studies are great when one wants to illustrate how something works; they’re not so great as a putative proof that something works, so we’d rather have seen fewer anecdotes and more actual science.
The author is also her own case study, having recovered from systemic lupus nephritis, which means two things:
- She does understand what it is like to have a chronic illness, which sets her apart from a lot of doctors
- She overlooks survivorship bias, and posits that the same approach will work for everyone with all chronic illnesses
The latter may be a little overly optimistic, but on balance, optimism is generally a beneficial thing, so this is better than the alternative of (just as incorrectly) assuming there is no hope.
Bottom line: this may not in fact cure all autoimmune conditions, but at the very least it will alleviate a lot of symptoms, if not reverse disease. So, if you have an autoimmune condition, following this book’s very reasonable advice does seem very sound.
Click here to check out Goodbye Autoimmune Disease, and see what a difference it can make for you!
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Biological Aging & The Octo Tool!
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We have talked before about how biological age often gets talked about as a simplified number, but it’s more complex than that, as we can age in different ways at different rates, for example:
- Visual markers of aging (e.g. wrinkles, graying hair)
- Performative markers of aging (e.g. mobility tests)
- Internal functional markers of aging (e.g. tests for cognitive decline, eyesight, hearing, etc)
- Cellular markers of aging (e.g. telomere length)
- …and more, but we only have so much room here
For more on that (including what we can do about each of them to slow or in some cases reverse biological aging), see:
Age & Aging: What Can (And Can’t) We Do About It?
So with that in mind, let’s examine…
The Octo Tool
It sounds like either something a Spider-Man villain would have, or possibly a middle-aged barbecue dad’s birthday present. However, it is neither of those things!
A team of researchers (Dr. Shabnam Salimi et al.) looked at data from several longitudinal studies combined (total n=42,683) and created a statistical model that can assess biological age and predict disability, geriatric syndrome, short physical performance battery, and mortality with ≥90% accuracy.
How? The tool looks at eight health measures using simple info from physical exams and lab tests. Instead of just focusing on single diseases, it takes a big-picture view of the whole body and how different organs are aging.
The idea is based on what the researchers call “health entropy”, in other words: how much wear and tear your body has experienced over time. By looking at how different organ systems are affected, the researchers created a set of aging clocks to reflect how quickly or slowly someone is aging on the inside.
You may be wondering: what are the eight health measures?
And the answer is: it’s a secret 🤭
Ok, it’s not really, and we are going to tell you the eight health measures. But, the pop-science article that brought this to our attention mysteriously did not mention what they are:
New tool uses eight health metrics to track biological aging
…which made us curious too; why would you use that headline and then not say what the 8 health metrics are?
Of course, we at 10almonds are the sort to read actual studies, not just press releases, so naturally our next stop was the paper itself:
Health octo tool matches personalized health with rate of aging
…which also does not make it very clear; look, here’s the abstract, which makes no mention of the 8 health metrics either:
❝Medical practice mainly addresses single diseases, neglecting multimorbidity as a heterogeneous health decline across organ systems. Aging is a multidimensional process and cannot be captured by a single metric. Therefore, we assessed global health in longitudinal studies, BLSA (n = 907), InCHIANTI (n = 986), and NHANES (n = 40,790), by examining disease severities in 13 bodily systems, generating the Body Organ Disease Number (BODN), reflecting progressive system morbidities. We used Bayesian ordinal models, regressing BODN over organ specific and all organs disease severities to obtain Body System-Specific Clocks and the Body Clock, respectively. The Body Clock is BODN weighted by the posterior coefficient of diseases for each individual. It supersedes the frailty index, predicting disability, geriatric syndrome, SPPB, and mortality with ≥90% accuracy. The Health Octo Tool, derived from Bodily System-Specific Clocks, the Body Clock and Clocks that incorporate walking speed and disability and their aging rates, captures multidimensional aging heterogeneity across organs and individuals.❞
In fact, not only does that not mention the 8 health metrics, it speaks of examining disease severities in 13 bodily systems.
If you scroll down a bit in the paper, you’ll even see their visual abstract including a body clock with 13 “hours” on it, representing these systems.
Later in the paper, it mentions finding 11 of these systems to be critically relevant for the purpose of the calculations, but, counting carefully on our fingers here, we find that’s still 3 more than 8.
So what gives, did they shave another 3 off?
No!
In fact, the answer is found by reading in much more detail, where we find the formula for the statistical analysis:
Fit_BLSA = (bodn ∼ mo(Hypertension) + mo(congestiveHeartFailure)
+ mo(IschemicHeartDisease) + mo(Arrhythmia) + mo(Kidney)
+ mo(Diabetes) + mo(Hyperlipidemia) + PrepheralArteryDisease
+ mo(Stroke) + mo(Anemia) + Thrombocytopnia
+ mo(GastrointestinalDisease) + mo(Liver) + mo(COPD) + Asthma
+ mo(OralHealth) + mo(Hypothyroisism) + Hyperthyroisism
+ mo(OsteoArtheristis) + mo(Osteoporosis) + mo(Hearing) + mo(Eye)
+ mo(Depression) + mo(sParkinsons) + mo(Cognition) + Cancer
+ yrs + (1 + 1|id), data = BLSA)
Body Clock_BLSA = posterior_predict(fit_BLSA, data = BLSA)
Note: mo = the monotonic function for the ordinal predictor
And there we have it, those are the 8 health metrics! Each of the 8 metrics is actually a composite of several others.
Maybe, dear reader, you do not love advanced mathematics, and/or do not wish to take the time to format all your personal data into the required numerical representations, apply the formula from the study, and then do various kinds of Bayesian analysis of the results, to get the promised predictions.
There are, then, two things you can do:
- pay close attention to each of those items you see in (e.g. hypertension, oral health, depression, etc), and simply use the information we provide at 10almonds to keep them all in as good condition as you can
- watch this space, because the research team is also working on creating an app that everyone can use that will do the math for you (in all likelihood that app will be free, and/but in return, will invite you to opt in to become part of the future study participant pool, effectively doing crowdsourced data science)
Want to get started already?
For pointers, check out:
6 Lifestyle Factors To Measurably Reduce Biological Age
Take care!
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The Diet That Slows Skin Aging
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You are, in fact, what you eat. That is to say: your body is made up, physically, of what you have consumed. That’s literally where the matter of your body comes from.
Of course, there are changes that happen along the way. If you eat nuts, that doesn’t mean that you are nuts (silly jokes notwithstanding), but rather that a lot of the nuts’ composite carbs, proteins, fats, and so forth have been repurposed to rebuild various parts of you.
But taking this approach, of remembering that food doesn’t really just vanish once we’ve swallowed and become purely some kind of generic undifferentiated fuel (some of it becomes that! But a lot of it doesn’t) can help us to make much more mindful choices about what we put in our bodies.
Our skin is perhaps one of the most visible representations of that, what with being a fairly sensitive organ that surrounds most of our body.
How to give your skin what it needs
Of course, there are many things besides diet that affect skin aging, including sun exposure, and non-dietary toxins (such as smoking). But today we’re looking at diet.
Specifically, we’re looking at a study by Dr. Marika Cordaro et al., showing what foods make the biggest difference to skin aging—in both directions.
According to their study, the most impactful nutrients for skin youthfulness include:
- Vitamins A, C, and E (support collagen and skin elasticity)
- Polyphenols and carotenoids (such as from berries, leafy greens, tomatoes)
- Omega-3 fatty acids (such as from chia seeds, flaxseed, salmon)
- Peptides and amino acids (especially lysine and proline for collagen synthesis)
- Minerals including at the top of the list: zinc, copper, and selenium
- Phytoestrogens (soy, flaxseed) that, while they cannot be used directly as estrogen for most purposes (incompatible) do benefit skin health
- Probiotics and prebiotics (support skin microbiome and hydration)
- Cranberry polyphenols get a special shoutout aside from other polyphenols, for their unique reduction of collagen stiffening by inhibiting collagen glycation.
- Fermented foods show benefit also in reducing signs of aging, though the mechanism for this one is unclear, and may be a simple result of improved systemic health.
- Moringa oleifera and fermented Agastache rugosa extracts may protect against skin stress and UV damage
We wrote about Moringa here: Moringa Oleifera Against CVD, Diabetes, Alzheimer’s & Arsenic?
And as for cranberries: Health Benefits Of Cranberries (But: You’d Better Watch Out) ← there are a couple of contraindications to be aware of
And for the last word on collagen: We Are Such Stuff As Fish Are Made Of
You may be wondering: what’s that about glycation?
We’ve written about that before too: Are You Eating AGEs? ← it has to do with advanced glycation end-products (which are Very Bad™)
You may also be wondering about chocolate, so check out: The Truth About Chocolate & Skin Health
On which note… What not to eat?
The biggest offenders, according to the study, are:
- alcohol
- refined sugars
- advanced glycation end-products
- trans fats
- omega-6 fatty acids (in excess)*
*unlike the other items in the list, we do need some omega-6 fatty acids, but most people, and especially most Americans, get far, far too much.
Want to know more?
You can read the paper in its entirety here:
Potential Role of Dietary Antioxidants During Skin Aging ← the title really undersells it; it’s about a lot more than just antioxidants
And if you want to really dive deeply into more than just nutrition, then we recommend this book that we reviewed a while back:
Biohack Your Way to Healthy Skin – by Jennifer Sun
Enjoy!
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Do We Simply Not Care About Old People?
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The covid-19 pandemic would be a wake-up call for America, advocates for the elderly predicted: incontrovertible proof that the nation wasn’t doing enough to care for vulnerable older adults.
The death toll was shocking, as were reports of chaos in nursing homes and seniors suffering from isolation, depression, untreated illness, and neglect. Around 900,000 older adults have died of covid-19 to date, accounting for 3 of every 4 Americans who have perished in the pandemic.
But decisive actions that advocates had hoped for haven’t materialized. Today, most people — and government officials — appear to accept covid as a part of ordinary life. Many seniors at high risk aren’t getting antiviral therapies for covid, and most older adults in nursing homes aren’t getting updated vaccines. Efforts to strengthen care quality in nursing homes and assisted living centers have stalled amid debate over costs and the availability of staff. And only a small percentage of people are masking or taking other precautions in public despite a new wave of covid, flu, and respiratory syncytial virus infections hospitalizing and killing seniors.
In the last week of 2023 and the first two weeks of 2024 alone, 4,810 people 65 and older lost their lives to covid — a group that would fill more than 10 large airliners — according to data provided by the CDC. But the alarm that would attend plane crashes is notably absent. (During the same period, the flu killed an additional 1,201 seniors, and RSV killed 126.)
“It boggles my mind that there isn’t more outrage,” said Alice Bonner, 66, senior adviser for aging at the Institute for Healthcare Improvement. “I’m at the point where I want to say, ‘What the heck? Why aren’t people responding and doing more for older adults?’”
It’s a good question. Do we simply not care?
I put this big-picture question, which rarely gets asked amid debates over budgets and policies, to health care professionals, researchers, and policymakers who are older themselves and have spent many years working in the aging field. Here are some of their responses.
The pandemic made things worse. Prejudice against older adults is nothing new, but “it feels more intense, more hostile” now than previously, said Karl Pillemer, 69, a professor of psychology and gerontology at Cornell University.
“I think the pandemic helped reinforce images of older people as sick, frail, and isolated — as people who aren’t like the rest of us,” he said. “And human nature being what it is, we tend to like people who are similar to us and be less well disposed to ‘the others.’”
“A lot of us felt isolated and threatened during the pandemic. It made us sit there and think, ‘What I really care about is protecting myself, my wife, my brother, my kids, and screw everybody else,’” said W. Andrew Achenbaum, 76, the author of nine books on aging and a professor emeritus at Texas Medical Center in Houston.
In an environment of “us against them,” where everybody wants to blame somebody, Achenbaum continued, “who’s expendable? Older people who aren’t seen as productive, who consume resources believed to be in short supply. It’s really hard to give old people their due when you’re terrified about your own existence.”
Although covid continues to circulate, disproportionately affecting older adults, “people now think the crisis is over, and we have a deep desire to return to normal,” said Edwin Walker, 67, who leads the Administration on Aging at the Department of Health and Human Services. He spoke as an individual, not a government representative.
The upshot is “we didn’t learn the lessons we should have,” and the ageism that surfaced during the pandemic hasn’t abated, he observed.
Ageism is pervasive. “Everyone loves their own parents. But as a society, we don’t value older adults or the people who care for them,” said Robert Kramer, 74, co-founder and strategic adviser at the National Investment Center for Seniors Housing & Care.
Kramer thinks boomers are reaping what they have sown. “We have chased youth and glorified youth. When you spend billions of dollars trying to stay young, look young, act young, you build in an automatic fear and prejudice of the opposite.”
Combine the fear of diminishment, decline, and death that can accompany growing older with the trauma and fear that arose during the pandemic, and “I think covid has pushed us back in whatever progress we were making in addressing the needs of our rapidly aging society. It has further stigmatized aging,” said John Rowe, 79, professor of health policy and aging at Columbia University’s Mailman School of Public Health.
“The message to older adults is: ‘Your time has passed, give up your seat at the table, stop consuming resources, fall in line,’” said Anne Montgomery, 65, a health policy expert at the National Committee to Preserve Social Security and Medicare. She believes, however, that baby boomers can “rewrite and flip that script if we want to and if we work to change systems that embody the values of a deeply ageist society.”
Integration, not separation, is needed. The best way to overcome stigma is “to get to know the people you are stigmatizing,” said G. Allen Power, 70, a geriatrician and the chair in aging and dementia innovation at the Schlegel-University of Waterloo Research Institute for Aging in Canada. “But we separate ourselves from older people so we don’t have to think about our own aging and our own mortality.”
The solution: “We have to find ways to better integrate older adults in the community as opposed to moving them to campuses where they are apart from the rest of us,” Power said. “We need to stop seeing older people only through the lens of what services they might need and think instead of all they have to offer society.”
That point is a core precept of the National Academy of Medicine’s 2022 report Global Roadmap for Healthy Longevity. Older people are a “natural resource” who “make substantial contributions to their families and communities,” the report’s authors write in introducing their findings.
Those contributions include financial support to families, caregiving assistance, volunteering, and ongoing participation in the workforce, among other things.
“When older people thrive, all people thrive,” the report concludes.
Future generations will get their turn. That’s a message Kramer conveys in classes he teaches at the University of Southern California, Cornell, and other institutions. “You have far more at stake in changing the way we approach aging than I do,” he tells his students. “You are far more likely, statistically, to live past 100 than I am. If you don’t change society’s attitudes about aging, you will be condemned to lead the last third of your life in social, economic, and cultural irrelevance.”
As for himself and the baby boom generation, Kramer thinks it’s “too late” to effect the meaningful changes he hopes the future will bring.
“I suspect things for people in my generation could get a lot worse in the years ahead,” Pillemer said. “People are greatly underestimating what the cost of caring for the older population is going to be over the next 10 to 20 years, and I think that’s going to cause increased conflict.”
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
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Cherries vs Figs – Which is Healthier?
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Our Verdict
When comparing cherries to figs, we picked the figs.
Why?
Both have their merits! But…
In terms of macros, figs have 50% more carbs and about 2x the fiber, making for an overall win in this category.
In the category of vitamins, cherries have more of vitamins A, B9, and C, while figs have more of vitamins B1, B2, B5, B6, E, and K, winning a second round for figs.
Looking at minerals next, cherries have more copper and phosphorus, while figs have more calcium, iron, magnesium, manganese, potassium, selenium, and zinc, winning figs’ third round in a row.
In other considerations, cherries are much higher in polyphenols and have a number of additional beneficial properties (see the “learn more” section below for details), so cherries win a round finally.
Adding up the sections nevertheless makes for a clear overall win for figs, but by all means do enjoy either or both, as diversity is good!
Want to learn more?
You might like:
Cherries’ Very Healthy Wealth Of Benefits!
Enjoy!
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What’s the best way to support autistic kids with mild to moderate delay?
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Autistic children with mild to moderate developmental delay will no longer be eligible for the National Disability Insurance Scheme (NDIS) from mid-2027.
Instead, they will be directed to a new support system called Thriving Kids. This is yet to be fully designed, but it’s intended to prioritise children receiving support through mainstream community-based services.
Understandably, some parents and professionals are concerned, and many are asking whether the new program can match the support currently provided through the NDIS.
While time will reveal the impact of the policy, the more urgent task now is to define and deliver what best practice looks like for autistic children.
Start with terminology
With the announcement came some confusion about autism and developmental delay.
Disability and NDIS Minister Mark Butler referred to children with “mild to moderate autism” which is not actually a diagnosis, or a way we talk about autism in contemporary practice.
A clearer way would have been to refer to children with developmental delay as the target group for Thriving Kids, noting it will include many, but not all, autistic children.
The wording is important because, from a clinical perspective, autism is a lifelong neurodevelopmental condition that influences the way a person understands and interacts with other people and the world around them. Children don’t “grow out of autism”, but needs can fluctuate over time.
Developmental delay is a term used when a child is behind their peers in one or more aspects of development, such as motor skills, communication, or cognition.
Many autistic children have a developmental delay, but not all.
A three-year-old autistic child may have a mild developmental delay in motor skills that impacts their ability to climb at the playground. A five-year-old autistic child may have a moderate delay in language, which impacts their ability to understand and follow instructions in the classroom. But another autistic child may be at, or above, the age expected level for their developmental milestones.
Around 25% of autistic children have profound disability, meaning they require 24/7 supervision and support to be safe.
By seeing autism and developmental delay as separate, but related, we are better able to understand and meet the different needs of children “across the spectrum”.
So what does best practice look like for autistic children with mild to moderate developmental delay?
Best practice for autistic children
Australia’s national guideline sets out recommendations for supporting the learning, participation and wellbeing of autistic children and their families.
The guideline puts forward a principles-based approach that places children and families at the centre, and includes recommendations for goal-setting, selecting and delivering supports, monitoring outcomes and safeguarding.
The goals for supporting autistic children are no different from those for all children. They need love, opportunities to learn through everyday activities, and strong connections with family, culture and community.
The difference comes when children are struggling, and the question shifts to what additional supports will help. Keeping this broader understanding front of mind makes every other decision about extra support clearer and more consistent.
A stepped care approach
The guideline states support should be personalised for each child and family. There is no blanket approach to supporting autistic children that will be equally beneficial for each child and family.
At a system level, it means a stepped-care model of support in which the right type of support is delivered at the right time and in the right amount to match the child’s age, developmental level, strengths, needs and family circumstances. This is best practice internationally and something we should strive for.
Let’s say a parent takes their child to a routine visit with a maternal child health nurse or GP, and there are signs of developmental delay. Perhaps the child is behind in terms of motor skills and communication.
In a stepped-care model, the nurse or doctor can listen, ask questions, and understand any concerns the parents may have. If some additional support is needed, the “next step” depends on exactly what was learned.
For one parent, the “next step” might be some information and strategies to encourage their child’s development, for another it might be connection to a community playgroup, and for another a referral for some further assessment.
If difficulties emerge in childcare or school settings, the most effective approach is usually to strengthen the capability of educators to include and support children.
There may also be scope for targeted specialist input, such as speech pathology, physiotherapy, or psychology, when needed.
The point is that the “steps” match the needs, and will be different for each child and family.
As professionals, we can support parents to make decisions by encouraging them to ask: “is this the best next step for my child and family?” This approach helps prevent the over-servicing that can happen when families are directed straight to the highest level of support.
What should happen next?
The new Thriving Kids program represents a genuine opportunity to transform how Australia supports children with mild to moderate developmental delays, including many autistic children.
Done well, it could become the stepped-care model of support that families desperately need. Get it wrong, and it becomes another well-intentioned policy that fails the children it’s meant to help.
Stepped-care models require deliberate design, sustained investment and careful attention to implementation details.
The key to getting this right lies in genuine co-design with the people who matter most: children and families themselves. They understand what works and what doesn’t, and where the gaps are.
David Trembath, Head of Autism Research and Senior Principal Research Fellow, The Kids Research Institute Australia; Andrew Whitehouse, Deputy Director, the Kids Research Institute Australia, The University of Western Australia, and Kandice Varcin, Senior Research Fellow in autism research, The Kids Research Institute Australia
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Play Bold – by Magnus Penker
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This book is very different to what you might expect, from the title.
We often see: “play bold, believe in yourself, the universe rewards action” etc… Instead, this one is more: “play bold, pay attention to the data, use these metrics, learn from what these businesses did and what their results were”, etc.
We often see: “here’s an anecdote about a historical figure and/or celebrity who made a tremendous bluff and it worked out well so you should too” etc… Instead, this one is more: “see how what we think of as safety is actually anything but! And how by embracing change quickly (or ideally: proactively), we can stay ahead of disaster that may otherwise hit us”.
Penker’s background is also relevant here. He has decades of experience, having “launched 10 start-ups and acquired, turned around, and sold over 30 SMEs all over Europe”. Importantly, he’s also “still in the game”… So, unlike many authors whose last experience in the industry was in the 1970s and who wonder why people aren’t reaping the same rewards today!
Penker is the therefore opposite of many who advocate to “play bold” but simply mean “fail fast, fail often”… While quietly relying on their family’s capital and privilege to leave a trail of financial destruction behind them, and simultaneously gloating about their imagined business expertise.
In short: boldness does not equate to foolhardiness, and foolhardiness does not equate to boldness.
As for telling the difference? Well, for that we recommend reading the book—It’s a highly instructive one.
Take The First Bold Step Of Checking Out This Book On Amazon!
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