Ham Substitute in Bean Soup

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It’s Q&A Day at 10almonds!

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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 am interested in what I can substitute for ham in bean soup?

Well, that depends on what the ham was like! You can certainly buy ready-made vegan lardons (i.e. small bacon/ham bits, often in tiny cubes or similar) in any reasonably-sized supermarket. Being processed, they’re not amazing for the health, but are still an improvement on pork.

Alternatively, you can make your own seitan! Again, seitan is really not a health food, but again, it’s still relatively less bad than pork (unless you are allergic to gluten, in which case, definitely skip this one).

Alternatively alternatively, in a soup that already contains beans (so the protein element is already covered), you could just skip the ham as an added ingredient, and instead bring the extra flavor by means of a little salt, a little yeast extract (if you don’t like yeast extract, don’t worry, it won’t taste like it if you just use a teaspoon in a big pot, or half a teaspoon in a smaller pot), and a little smoked paprika. If you want to go healthier, you can swap out the salt for MSG, which enhances flavor in a similar fashion while containing less sodium.

Wondering about the health aspects of MSG? Check out our main feature on this, from last month:

What’s the deal with MSG?

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    • Women don’t have a ‘surge’ in fertility before menopause – but surprise pregnancies can happen, even after 45

      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.

      Every now and then we see media reports about celebrities in their mid 40s having surprise pregnancies. Or you might hear stories like these from friends or relatives, or see them on TV.

      Menopause signals the end of a woman’s reproductive years and happens naturally between age 45 and 55 (the average is 51). After 12 months with no periods, a woman is considered postmenopausal.

      While the chance of pregnancy is very low in the years leading up to menopause – the so called menopausal transition or perimenopause – the chance is not zero.

      So, what do we know about the chance of conceiving naturally after age 45? And what are the risks?

      IKO-studio/Shutterstock

      Is there a spike in fertility before menopause?

      The hormonal changes that accompany perimenopause cause changes to the menstrual cycle pattern, and some have suggested there can be a “surge” in fertility at perimenopause. But there’s no evidence this exists.

      In the years leading up to menopause, a woman’s periods often become irregular, and she might have some of the common symptoms of menopause such as hot flushes and night sweats.

      This might lead women to think they have hit menopause and can’t get pregnant anymore. But while pregnancy in a woman in her mid 40s is significantly less likely compared to a woman in her 20s or 30s, it’s still possible.

      The stats for natural pregnancies after age 45

      Although women in their mid- to late 40s sometimes have “miracle babies”, the chance of pregnancy is minimal in the five to ten years leading up to menopause.

      The monthly chance of pregnancy in a woman aged 30 is about 20%. By age 40 it’s less than 5% and by age 45 the chance is negligible.

      We don’t know exactly how many women become pregnant in their mid to late 40s, as many pregnancies at this age miscarry. The risk of miscarriage increases from 10% in women in their 20s to more than 50% in women aged 45 years or older. Also, for personal or medical reasons some pregnancies are terminated.

      According to a review of demographic data on age when women had their final birth across several countries, the median age was 38.6 years. But the range of ages reported for last birth in the reviewed studies showed a small proportion of women give birth after age 45.

      Having had many children before seems to increase the odds of giving birth after age 45. A study of 209 women in Israel who had conceived spontaneously and given birth after age 45 found 81% had already had six or more deliveries and almost half had had 11 or more previous deliveries.

      A couple outdoors smiling. The woman is pregnant.
      Conceiving naturally at age 45 plus is not unheard of. pixelheadphoto digitalskillet/Shutterstock

      There’s no reliable data on how common births after age 45 are in Australia. The most recent report on births in Australia show that about 5% of babies are born to women aged 40 years or older.

      However, most of those were likely born to women aged between 40 and 45. Also, the data includes women who conceive with assisted reproductive technologies, including with the use of donor eggs. For women in their 40s, using eggs donated by a younger woman significantly increases their chance of having a baby with IVF.

      What to be aware of if you experience a late unexpected pregnancy

      A surprise pregnancy late in life often comes as a shock and deciding what to do can be difficult.

      Depending on their personal circumstances, some women decide to terminate the pregnancy. Contrary to the stereotype that abortions are most common among very young women, women aged 40–44 are more likely to have an abortion than women aged 15–19.

      This may in part be explained by the fact older women are up to ten times more likely to have a fetus with chromosomal abnormalities.

      There are some extra risks involved in pregnancy when the mother is older. More than half of pregnancies in women aged 45 and older end in miscarriage and some are terminated if prenatal testing shows the fetus has the wrong number of chromosomes.

      This is because at that age, most eggs have chromosomal abnormalities. For example, the risk of having a pregnancy affected by Down syndrome is one in 86 at age 40 compared to one in 1,250 at age 20.

      A woman in hospital holding a newborn baby.
      There are some added risks associated with pregnancy when the mother is older. Natalia Deriabina/Shutterstock

      Apart from the increased risk of chromosomal abnormalities, advanced maternal age also increases the risk of stillbirth, fetal growth restriction (when the unborn baby doesn’t grow properly), preterm birth, pre-eclampsia, gestational diabetes and caesarean section.

      However, it’s important to remember that since the overall risk of all these things is small, even with an increase, the risk is still small and most babies born to older mothers are born healthy.

      Multiple births are also more common in older women than in younger women. This is because older women are more likely to release more than one egg if and when they ovulate.

      A study of all births in England and Wales found women aged 45 and over were the most likely to have a multiple birth.

      The risks of babies being born prematurely and having health complications are higher in twin than singleton pregnancies, and the risks are highest in women of advanced maternal age.

      What if you want to become pregnant in your 40s?

      If you’re keen to avoid pregnancy during perimenopause, it’s recommended you use contraception.

      But if you want to get pregnant in your 40s, there are some things you can do to boost your chance of conceiving and having a healthy baby.

      These include preparing for pregnancy by seeing a GP for a preconception health check, taking folic acid and iodine supplements, not smoking, limiting alcohol consumption, maintaining a healthy weight, exercising regularly and having a nutritious diet.

      If you get good news, talking to a doctor about what to expect and how to best manage a pregnancy in your 40s can help you be prepared and will allow you to get personalised advice based on your health and circumstances.

      Karin Hammarberg, Adjunct Senior Research Fellow, Global and Women’s Health, School of Public Health & Preventive Medicine, Monash University

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

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    • If Your Adult Kid Calls In Crisis…

      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.

      Parent(s) To The Rescue?

      We’ve written before about the very common (yes, really, it is common) phenomenon of estrangement between parents and adult children:

      Family Estrangement & How To Fix It

      We’ve also written about the juggling act that can be…

      Managing Sibling Relationships In Adult Life

      …which includes dealing with such situations as supporting each other through difficult times, while still maintaining healthy boundaries.

      But what about when one’s [adult] child is in crisis?

      When a parent’s job never ends

      Hopefully, we have not been estranged (or worse, bereaved) by our children.

      In which case, when crisis hits, we are likely to be amongst the first to whom our children will reach out for support. Naturally, we will want to help. But how can we do that, and where (if applicable) to draw the line?

      No “helicopter parenting”

      If you’ve not heard the term “helicopter parenting”, it refers to the sort of parents who hover around, waiting to swoop in at a moment’s notice.

      This is most often applied to parents of kids of university age and downwards, but it’s worth keeping it in mind at any age.

      After all, we do want our kids to be able to solve their own problems if possible!

      So, if you’ve ever advised your kid to “take a deep breath and count to 10” (or even if you haven’t), then, consider doing that too, and then…

      Listen first!

      If your first reaction isn’t to join them in panic, it might be to groan and “oh not again”. But for now, quietly shelve that, and listen to whatever it is.

      See also: Active Listening (Without Sounding Like A Furby)

      And certainly, do your best to maintain your own calm while listening. Your kid is in all likelihood looking to you to be the rock in the storm, so let’s be that.

      Empower them, if you can

      Maybe they just needed to vent. If so, the above will probably cover it.

      More likely, they need help.

      Perhaps they need guidance, from your greater life experience. Sometimes things that can seem like overwhelming challenges to one person, are a thing we dealt with 20 or more years ago (it probably felt overwhelming to us at the time, too, but here we are, the other side of it).

      Tip: ask “are you looking for my guidance/advice/etc?” before offering it. Doing so will make it much more likely to be accepted rather than rejected as unsolicited advice.

      Chances are, they will take the life-ring offered.

      It could be that that’s not what they had in mind, and they’re looking for material support. If so…

      When it’s about money or similar

      Tip: it’s worth thinking about this sort of thing in advance (now is great, if you have adult kids), and ask yourself nowwhat you’d be prepared to give in that regard, e.g:

      • if they need money, how much (if any) are you willing and able to provide?
      • if they want/need to come stay with you, how prepared are you for that (including: if they want/need to actually move back in with you for a while, which is increasingly common these days)?

      Having these answers in your head ready will make the conversation a lot less difficult in the moment, and will avoid you giving a knee-jerk response you might regret (in either direction).

      Have a counteroffer up your sleeve if necessary

      Maybe:

      • you can’t solve their life problem for them, but you can help them find a therapist (if applicable, for example)
      • you can’t solve their money problem for them, but you can help them find a free debt advice service (if applicable, for example)
      • you can’t solve their residence problem for them, but you can help them find a service that can help with that (if applicable, for example)

      You don’t need to brainstorm now for every option; you’re a parent, not Batman. But it’s a lot easier to think through such hypothetical thought-experiments now, than it will be with your fraught kid on the phone later.

      Magic words to remember: “Let’s find a way through this for you”

      Don’t forget to look after yourself

      Many of us, as parents, will tend to not think twice before sacrificing something for our kid(s). That’s generally laudable, but we must avoid accidentally becoming “the giving tree” who has nothing left for ourself, and that includes our mental energy and our personal peace.

      That doesn’t mean that when our kid comes in crisis we say “Shh, stop disturbing my personal peace”, but it does mean that we remember to keep at least some boundaries (also figure out now what they are, too!), and to take care of ourselves too.

      The following article was written with a slightly different scenario in mind, but the advice remains just as valid here:

      How To Avoid Carer Burnout (Without Dropping Care)

      Take care!

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    • Codependent No More – by Melody Beattie

      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 a book review, not a book summary, but first let’s quickly cover a common misconception, because the word “codependent” gets misused a lot in popular parlance:

      • What codependence isn’t: “we depend on each other and must do everything together”
      • What codependence is:“person 1 has a dependency on a substance (or perhaps a behavior, such as gambling); person 2 is trying to look after person 1, and so has developed a secondary relationship with the substance/behavior. Person 2 is now said to be codependent, because it becomes all-consuming for them too, even if they’re not using the substance/behavior directly”

      Funny how often it happens that the reality is more complex than the perception, isn’t it?

      Melody Beattie unravels all this for us. We get a compassionate and insightful look at how we can look after ourselves, while looking after another. Perhaps most importantly: how and where to draw a line of what we can and cannot do/change for them.

      Because when we love someone, of course we want to fight their battles with them, if not for them. But if we want to be their rock of strength, we can’t get lost in it too, and of course that hurts.

      Beatty takes us through these ideas and more, for example:

      • How to examine our own feelings even when it’s scary
      • How to practice self-love and regain self-worth, while still caring for them
      • How to stop being reactionary, step back, and act with purpose

      If the book has any weak point, it’s that it repeatedly recommends 12-step programs, when in reality that’s just one option. But for those who wish to take another approach, this book does not require involvement in a 12-step program, so it’s not a barrier to usefulness.

      Click here to check out Codependent No More and take care of yourself, too

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        Dr. Sam Ellis, dermatologist, explains:

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        • Non-medical, such as electrolysis, laser, and IPL. Electrolysis works on all hair colors but takes longer; laser needs to be darker hair against paler skin* (because it works by superheating the pigment of the hair while not doing the same to the skin) but takes more treatments, and IPL is a less-effective more-convenient at-home option, that works on the same principles as laser (and so has the same color-based requirements), and simply takes even longer than laser.

        *so for example:

        • Black hair on white skin? Yes
        • Red hair on white skin? Potentially; it depends on the level of pigmentation. But it’s probably not the best option.
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      • Rapid Rise in Syphilis Hits Native Americans Hardest

        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.

        From her base in Gallup, New Mexico, Melissa Wyaco supervises about two dozen public health nurses who crisscross the sprawling Navajo Nation searching for patients who have tested positive for or been exposed to a disease once nearly eradicated in the U.S.: syphilis.

        Infection rates in this region of the Southwest — the 27,000-square-mile reservation encompasses parts of Arizona, New Mexico, and Utah — are among the nation’s highest. And they’re far worse than anything Wyaco, who is from Zuni Pueblo (about 40 miles south of Gallup) and is the nurse consultant for the Navajo Area Indian Health Service, has seen in her 30-year nursing career.

        Syphilis infections nationwide have climbed rapidly in recent years, reaching a 70-year high in 2022, according to the most recent data from the Centers for Disease Control and Prevention. That rise comes amid a shortage of penicillin, the most effective treatment. Simultaneously, congenital syphilis — syphilis passed from a pregnant person to a baby — has similarly spun out of control. Untreated, congenital syphilis can cause bone deformities, severe anemia, jaundice, meningitis, and even death. In 2022, the CDC recorded 231 stillbirths and 51 infant deaths caused by syphilis, out of 3,761 congenital syphilis cases reported that year.

        And while infections have risen across the U.S., no demographic has been hit harder than Native Americans. The CDC data released in January shows that the rate of congenital syphilis among American Indians and Alaska Natives was triple the rate for African Americans and nearly 12 times the rate for white babies in 2022.

        “This is a disease we thought we were going to eradicate not that long ago, because we have a treatment that works really well,” said Meghan Curry O’Connell, a member of the Cherokee Nation and chief public health officer at the Great Plains Tribal Leaders’ Health Board, who is based in South Dakota.

        Instead, the rate of congenital syphilis infections among Native Americans (644.7 cases per 100,000 people in 2022) is now comparable to the rate for the entire U.S. population in 1941 (651.1) — before doctors began using penicillin to cure syphilis. (The rate fell to 6.6 nationally in 1983.)

        O’Connell said that’s why the Great Plains Tribal Leaders’ Health Board and tribal leaders from North Dakota, South Dakota, Nebraska, and Iowa have asked federal Health and Human Services Secretary Xavier Becerra to declare a public health emergency in their states. A declaration would expand staffing, funding, and access to contact tracing data across their region.

        “Syphilis is deadly to babies. It’s highly infectious, and it causes very severe outcomes,” O’Connell said. “We need to have people doing boots-on-the-ground work” right now.

        In 2022, New Mexico reported the highest rate of congenital syphilis among states. Primary and secondary syphilis infections, which are not passed to infants, were highest in South Dakota, which had the second-highest rate of congenital syphilis in 2022. In 2021, the most recent year for which demographic data is available, South Dakota had the second-worst rate nationwide (after the District of Columbia) — and numbers were highest among the state’s large Native population.

        In an October news release, the New Mexico Department of Health noted that the state had “reported a 660% increase in cases of congenital syphilis over the past five years.” A year earlier, in 2017, New Mexico reported only one case — but by 2020, that number had risen to 43, then to 76 in 2022.

        Starting in 2020, the covid-19 pandemic made things worse. “Public health across the country got almost 95% diverted to doing covid care,” said Jonathan Iralu, the Indian Health Service chief clinical consultant for infectious diseases, who is based at the Gallup Indian Medical Center. “This was a really hard-hit area.”

        At one point early in the pandemic, the Navajo Nation reported the highest covid rate in the U.S. Iralu suspects patients with syphilis symptoms may have avoided seeing a doctor for fear of catching covid. That said, he doesn’t think it’s fair to blame the pandemic for the high rates of syphilis, or the high rates of women passing infections to their babies during pregnancy, that continue four years later.

        Native Americans are more likely to live in rural areas, far from hospital obstetric units, than any other racial or ethnic group. As a result, many do not receive prenatal care until later in pregnancy, if at all. That often means providers cannot test and treat patients for syphilis before delivery.

        In New Mexico, 23% of patients did not receive prenatal care until the fifth month of pregnancy or later, or received fewer than half the appropriate number of visits for the infant’s gestational age in 2023 (the national average is less than 16%).

        Inadequate prenatal care is especially risky for Native Americans, who have a greater chance than other ethnic groups of passing on a syphilis infection if they become pregnant. That’s because, among Native communities, syphilis infections are just as common in women as in men. In every other ethnic group, men are at least twice as likely to contract syphilis, largely because men who have sex with men are more susceptible to infection. O’Connell said it’s not clear why women in Native communities are disproportionately affected by syphilis.

        “The Navajo Nation is a maternal health desert,” said Amanda Singer, a Diné (Navajo) doula and lactation counselor in Arizona who is also executive director of the Navajo Breastfeeding Coalition/Diné Doula Collective. On some parts of the reservation, patients have to drive more than 100 miles to reach obstetric services. “There’s a really high number of pregnant women who don’t get prenatal care throughout the whole pregnancy.”

        She said that’s due not only to a lack of services but also to a mistrust of health care providers who don’t understand Native culture. Some also worry that providers might report patients who use illicit substances during their pregnancies to the police or child welfare. But it’s also because of a shrinking network of facilities: Two of the Navajo area’s labor and delivery wards have closed in the past decade. According to a recent report, more than half of U.S. rural hospitals no longer offer labor and delivery services.

        Singer and the other doulas in her network believe New Mexico and Arizona could combat the syphilis epidemic by expanding access to prenatal care in rural Indigenous communities. Singer imagines a system in which midwives, doulas, and lactation counselors are able to travel to families and offer prenatal care “in their own home.”

        O’Connell added that data-sharing arrangements between tribes and state, federal, and IHS offices vary widely across the country, but have posed an additional challenge to tackling the epidemic in some Native communities, including her own. Her Tribal Epidemiology Center is fighting to access South Dakota’s state data.

        In the Navajo Nation and surrounding area, Iralu said, IHS infectious disease doctors meet with tribal officials every month, and he recommends that all IHS service areas have regular meetings of state, tribal, and IHS providers and public health nurses to ensure every pregnant person in those areas has been tested and treated.

        IHS now recommends all patients be tested for syphilis yearly, and tests pregnant patients three times. It also expanded rapid and express testing and started offering DoxyPEP, an antibiotic that transgender women and men who have sex with men can take up to 72 hours after sex and that has been shown to reduce syphilis transmission by 87%. But perhaps the most significant change IHS has made is offering testing and treatment in the field.

        Today, the public health nurses Wyaco supervises can test and treat patients for syphilis at home — something she couldn’t do when she was one of them just three years ago.

        “Why not bring the penicillin to the patient instead of trying to drag the patient in to the penicillin?” said Iralu.

        It’s not a tactic IHS uses for every patient, but it’s been effective in treating those who might pass an infection on to a partner or baby.

        Iralu expects to see an expansion in street medicine in urban areas and van outreach in rural areas, in coming years, bringing more testing to communities — as well as an effort to put tests in patients’ hands through vending machines and the mail.

        “This is a radical departure from our past,” he said. “But I think that’s the wave of the future.”

        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.

        Subscribe to KFF Health News’ free Morning Briefing.

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      • How To Unfatty A Fatty Liver

        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.

        How To Unfatty A Fatty Liver

        In Greek mythology, Prometheus suffered the punishment of being chained to a rock, where he would have his liver eaten by an eagle, whereupon each day his liver would grow back, only to be eaten again the next day.

        We mere humans who are not Greek gods might not be able to endure quite such punishment to our liver, but it is an incredibly resilient and self-regenerative organ.

        In fact, provided at least 51% of the liver is still present and correct, the other 49% will regrow. Similarly, damage done (such as by trying to store too much fat there due to metabolic problems, as in alcoholic or non-alcoholic fatty liver disease) will reverse itself in time, given the chance.

        The difference between us and Prometheus

        In the myth, Prometheus had his liver regrow overnight every night. Ours don’t recover quite so quickly.

        Indeed, the science has good and bad news for us:

        ❝Liver recolonization models have demonstrated that hepatocytes have an unlimited regenerative capacity. However, in normal liver, cell turnover is very slow.❞

        ~ Michalopoulos and Bhusan (2020)

        Read more: Liver regeneration: biological and pathological mechanisms and implications

        If it regenerates, why do people need transplants, and/or die of liver disease?

        There are some diseases of the liver that inhibit its regenerative abilities, or (as in the case of cancer) abuse them to our detriment. However, in the case of fatty liver disease, the reason is usually simple:

        If the lifestyle factors that caused the liver to become fatty are still there, then its regenerative abilities won’t be able to keep up with the damage that is still being done.

        Can we speed it up at all?

        Yes! The first and most important thing is to minimize how much ongoing harm you are still doing to it, though.

        • If you drink alcohol, stop. According to the WHO, the only amount of alcohol that is safe for you is zero.
        • Consider your medications, and find out which place a strain on the liver. Many medications are not optional; you’re taking them for an important reason, so don’t quit things without checking with your doctor. Medications that strain the liver include, but are by no means limited to:
          • Many painkillers, including acetaminophen/paracetamol (e.g. Tylenol), and ibuprofen
          • Some immunosuppresent drugs, including azathioprine
          • Some epilepsy drugs, including phenytoin
          • Some antibiotics, including amoxicillin
          • Statins in general

        Note: we are not pharmacists, nor doctors, let alone your doctors.

        Check with yours about what is important for you to take, and what alternatives might be safe for you to consider.

        Dietary considerations

        While there are still things we don’t know about the cause(s) of non-alcoholic fatty liver disease, there is a very strong association with a diet that is:

        • high in salt
        • high in refined carbohydrates
          • e.g. white flour and white flour products such as white bread and white pasta; also the other main refined carbohydrate: sugar
        • high in red meat
        • high in non-fermented dairy
        • high in fried foods.

        So, consider minimizing those, and instead getting plenty of fiber, and plenty of lean protein (not from red meat, but poultry and fish are fine iff not fried; beans and legumes are top-tier, though).

        Also, hydrate. Most people are dehydrated most of the time, and that’s bad for all parts of the body, and the liver is no exception. It can’t regenerate if it’s running on empty!

        Read more: Foods To Include (And Avoid) In A Healthy Liver Diet

        How long will it take to heal?

        In the case of alcoholic fatty liver disease, it should start healing a few days after stopping drinking. Then, how long it takes to fully recover depends on the extent of the damage; it could be weeks or months. In extreme cases, years, but that is rare. Usually if the damage is that severe, a transplant is needed.

        In the case of non-alcoholic fatty liver disease, again it depends on the extent of the damage, but it is usually a quicker recovery than the alcoholic kind—especially if eating a Mediterranean diet.

        Read more: How Long Does It Take For Your Liver To Repair Itself?

        Take good care of yourself!

        Don’t Forget…

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