HBD: The Human Being Diet – by Petronella Ravenshear

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We don’t often review diet books, so why did this one catch our attention? The answer lies in its comprehensive nature without being excessively long and complex.

Ravenshear (a nutritionist) brings a focus on metabolic balance, and what will and won’t work for keeping it healthy.

The first part of the book is mostly informational; covering such things as blood sugar balance, gut health, hormones, and circadian rhythm considerations, amongst others.

The second, larger part of the book is mostly instructional; do this and that, don’t do the other, guidelines on quantities and timings, and what things may be different for some people, and what to do about those.

The style is conversational and light, but well-grounded in good science.

Bottom line: if you’d like a “one-stop shop” for giving your diet an overhaul, this book is a fine choice.

Click here to check out the Human Being Diet, and enjoy the best of health!

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    Bilingualism can shield your brain! Recent research suggests that speaking multiple languages helps maintain brain volume, offering some defense against Alzheimer’s-related memory loss.

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  • It’s Not Hysteria – by Dr. Karen Tan

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    Firstly, who this book is aimed at: in case it wasn’t clear, this book assumes you have, or at least have had, a uterus. If that’s not you, then well, it’ll still be an interesting read but it won’t be about your reproductive health.

    Secondly, about that “reproductive health”: it’s mostly not actually about reproductive health literally, but rather, the health of one’s reproductive organs and the things that they affect—which is a lot more than the ability to reproduce!

    Dr. Tang takes us on a (respectably in-depth) tour of the relevant anatomy, before moving on to physiology, before continuing to pathology (i.e. things that can go wrong, and often do), and finally various treatment options, including elective procedures, and the pros and cons thereof.

    She also talks the reader through talking about things with gynecologists and other healthcare providers, and making sure concerns are not dismissed out-of-hand (something that happens a lot, of course).

    The style throughout is quite detailed prose, but without being difficult at all to read, and (assuming one is interested in the topic) it’s very engaging.

    Bottom line: if you would like to know more about uteri and everything that is (or commonly/unfortunately) can be attached to them, the effects they have on the rest of the body and health, and what can be done about things not being quite right, then this is a good book for that.

    Click here to check out It’s Not Hysteria, and understand more of what’s going on down there!

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  • Olive Oil vs Coconut Oil – 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 extra virgin olive oil to cold-pressed coconut oil, we picked the olive oil.

    Why?

    While the cold-pressed coconut oil may offer some health benefits due to its lauric acid content, its 80–90% saturated fat content isn’t great for most people. It’s a great oil when applied topically for healthy skin and hair, though!

    The extra virgin olive oil has a much more uncontroversially healthy blend of triglycerides, and (in moderation) is universally recognized as very heart-healthy.

    Your local supermarket, most likely, has a good extra virgin olive oil, but if you’d like to get some online, here’s an example product on Amazon for your convenience.

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  • A Cold Shower A Day Keeps The Doctor Away?

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    A Cold Shower A Day Keeps The Doctor Away?

    This is Dutch extreme athlete Wim Hof, also known as “The Iceman”! He’s broken many world records mostly relating to the enduring the cold, for example:

    • climbing Mount Kilimanjaro in shorts
    • running a half-marathon above the Arctic Circle barefoot
    • standing in a container completely covered with ice cubes for more than 112 minutes

    You might not want to do yoga in your pyjamas on an iceberg, but you might like…

    • better circulatory health
    • reduced risk of stroke
    • a boosted immune system
    • healthier skin
    • more energy and alertness

    …and things like that. Wim Hof’s method is not just about extreme athletic achievements; most of what he does, the stuff that can benefit the rest of us, is much more prosaic.

    The Wim Hof Method

    For Wim Hof, three things are key:

    Today, we’re going to be focusing on the last one there.

    What are the benefits of Cold Therapy?

    Once upon a time, we didn’t have central heating, electric blankets, thermal underwear, and hot showers. In fact, once upon a time, we didn’t have houses or clothes. We used to be a lot more used to the elements! And while it’s all well and good to enjoy modern comforts, it has left our bodies lacking practice.

    Practice at what? Most notably: vasodilation and vasoconstriction, in response to temperature changes. Either:

    • vasodilation, because part of our body needs more blood to keep it warm and nourished, or
    • vasoconstriction, because part of our body needs less blood running through it to get cooled down.

    Switching between the two gives the blood vessels practice at doing it, and improves vascular muscle tone. If your body doesn’t get that practice, your blood vessels will be sluggish at making the change. This can cause circulation problems, which in turn have a big impact in many other areas of health, including:

    • cardiovascular disease
    • stroke risk
    • mood instability
    • nerve damage in extremities

    On the flipside, if the blood vessels do get regular practice at dilating and constricting, you might enjoy lower risk of those things, and instead:

    • improved immune response
    • healthier skin
    • better quality sleep
    • more energy and alertness
    • improved sexual performance/responsiveness

    So, how to get that, without getting extreme?

    As today’s title suggests, “a cold shower a day” is a great practice.

    You don’t have to jump straight in, especially if you think your circulation and vascular responses might be a bit sluggish in the first instance. In fact, Wim Hof recommends:

    • Week 1: Thirty seconds of cold water at the end of a warm shower each morning
    • Week 2: One minute of cold water at the end of a warm shower each morning
    • Week 3: A minute and a half of cold water at the end of a warm shower each morning
    • Week 4: Two minutes of cold water at the end of a warm shower each morning

    How cold is cold?

    The benefits of cold exposure begin at around 16ºC / 60ºF, so in most places, water from the cold water mains is sufficiently cold.

    As your body becomes more used to making the quick-change on a vascular level, the cold water will seem less shocking to your system. In other words, on day 30 it won’t hit you like it did on day one.

    At that point, you can either continue with your two-minutes daily cold shower, and reap the benefits, or if you’re curious to push it further, that’s where ice baths come in!

    Can anyone do it, or are any conditions contraindicated?

    As ever, we’re a health and productivity newsletter, not doctors, let alone your doctors. Nothing here is medical advice. However, Wim Hof himself says:

    ❝Listen to your body, and never force the practices. We advise against doing Wim Hof Method if you are dealing with any of the following:

    • Epilepsy
    • High blood pressure
    • Coronary heart disease
    • A history of serious healthy issues like heart failure or stroke
    • Pregnancy*
    • Childhood*❞

    *There is simply not enough science regarding the effects of cold exposure on people who are pregnant, or children. Obviously, we don’t expect this to be remedied anytime soon, because the study insitutions’ ethics boards would (rightly!) hold up the study.

    As for the other conditions, and just generally if unsure, consult a doctor.

    As you can see, this does mean that a limitation of Cold Therapy is that it appears to be far better as a preventative, since it helps guard against the very conditions that could otherwise become contraindications.

    We haven’t peppered today’s main feature with study papers, partly because Wim Hof’s own website has kindly collated a collection of them (with links and summaries!) onto one page:

    Further reading: The Science Behind The Wim Hof Method

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  • Oat Milk vs Almond Milk – 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 oat milk to almond milk, we picked the almond milk.

    Why?

    This one’s quite straightforward, and no, it’s not just our bias for almonds

    Rather, almonds contain a lot more vitamins and minerals, all of which usually make it into the milk.

    Oat milk is still a fine choice though, and has a very high soluble fiber content, which is great for your heart.

    Just make sure you get versions without added sugar or other unpleasantries! You can always make your own at home, too.

    You can read a bit more about the pros and cons of various plant milks here:

    Which Plant Milk?

    Enjoy!

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  • Brain Food – by Dr. Lisa Mosconi

    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 that we should eat for brain health, but often that knowledge doesn’t go a lot further than “we should eat some nuts… but also not the wrong nuts, which would be bad”.

    However, as Dr. Lisa Mosconi lays out for us, there’s a lot more than that!

    This book is as much a treatise of brain health in the context of nutrition, as it is a “eat this and avoid that” guide.

    Which is good, because our brains don’t exist in isolation, and nor do the nutrients that we consume. Put it this way:

    We have a tendecy to think of our diets as a set of slider-bars, “ok, that’s 104% of my daily intake of fiber, I need another 10g protein and that’ll be at 100%, I’ve had 80% of the vitamin C that I need, and…”

    Whereas in reality: much of what we eat interacts positively or negatively with other things, and thus needs to be kept in balance. And not only that, but other peri-nutritional factors play a big part too! From obvious things like hydration, to less obvious things like maintaining good gut microbiota, our brains rely on us to do a lot of things for them.

    This book is very easy-reading, though a weakness is it doesn’t tend to summarise key ideas much, give cheat-sheets, that sort of thing. We recommend reading this book with a notebook to the side, to jot down things you want to attend to in your own dietary habits.

    Bottom line: this is an excellent overview of brain health in the context of nutrition, and is more comprehensive than most “eat this for good brain health and avoid that” books.

    Click here to check out “Brain Food” on Amazon and treat your brain like it deserves!

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  • The 6 Dimensions Of Sleep (And Why They Matter)

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    How Good Is Your Sleep, Really?

    Dr. Marie Pierre St. Onge is an expert in sleep behavior and how different dimensions of sleep matter for overall health.

    This is Dr. Marie-Pierre St-Onge, Director of Columbia University’s Center of Excellence for Sleep and Circadian Research.

    The focus of Dr. St-Onge’s research is the study of the impact of lifestyle, especially sleep and diet, on cardio-metabolic risk factors.

    She conducts clinical research combining her expertise on sleep, nutrition, and energy regulation.

    What kind of things do her studies look at?

    Her work focuses on questions about…

    • The role of circadian rhythms (including sleep duration and timing)
    • Meal timing and eating patterns

    …and their impact on cardio-metabolic risk.

    What does she want us to know?

    First things first, when not to worry:

    ❝Getting a bad night’s sleep once in a while isn’t anything to worry about. That’s what we would describe as transient insomnia. Chronic insomnia occurs when you spend three months or more without regular sleep, and that is when I would start to be concerned.❞

    But… as prevention is (as ever) better than cure, she also advises that we do pay attention to our sleep! And, as for how to do that…

    The Six Dimensions of Sleep

    One useful definition of overall sleep health is the RU-Sated framework, which assesses six key dimensions of sleep that have been consistently associated with better health outcomes. These are:

    • regularity
    • satisfaction with sleep
    • alertness during waking hours
    • timing of sleep
    • efficiency of sleep
    • duration of sleep

    You’ll notice that some of these things you can only really know if you use a sleep-monitoring app. She does recommend the use of those, and so do we!

    We reviewed and compared some of the most popular sleep-monitoring apps! You can check them out here: Time For Some Pillow Talk

    You also might like…

    We’re not all the same with regard to when is the best time for us to sleep, so:

    Use This Sleep Cycle Calculator To Figure Out the Optimal Time for You To Go to Bed and Wake Up

    AROUND THE WEB

    What’s happening in the health world…

    More to come tomorrow!

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