Healthy Harissa Falafel Patties

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You can make these as regular falafel balls if you prefer, but patties are quicker and easier to cook, and are great for popping in a pitta.

You will need

For the falafels:

  • 1 can chickpeas, drained, keep the chickpea water (aquafaba)
  • 1 red onion, roughly chopped
  • 2 tbsp chickpea flour (also called gram flour or garbanzo bean flour)
  • 1 bunch parsley
  • 1 tbsp harissa paste
  • Extra virgin olive oil for frying

For the harissa sauce:

  • ½ cup crème fraîche or plant-based equivalent (you can use our Plant-Based Healthy Cream Cheese recipe and add the juice of 1 lemon)*
  • 1 tbsp harissa paste (or adjust this quantity per your heat preference)

*if doing this, rather than waste the zest of the lemon, you can add the zest to the falafels if you like, but it’s by no means necessary, just an option

For serving:

  • Wholegrain pitta or other flatbread (you can use our Healthy Homemade Flatbreads recipe)
  • Salad (your preference; we recommend some salad leaves, sliced tomato, sliced cucumber, maybe some sliced onion, that sort of thing)

Method

(we suggest you read everything at least once before doing anything)

1) Blend the chickpeas, 1 oz of the aquafaba, the onion, the parsley, and the harissa paste, until smooth. Then add in the chickpea flour until you get a thick batter. If you overdo it with the chickpea flour, add a little more of the aquafaba to equalize. Refrigerate the mixture for at least 30 minutes.

2) Heat some oil in a skillet, and spoon the falafel mixture into the pan to make the patties, cooking on both sides (you can use a spatula to gently turn them), and set them aside.

3) Mix the harissa sauce ingredients in a small bowl.

4) Assemble; best served warm, but enjoy it however you like!

Enjoy!

Want to learn more?

For those interested in more of what we have going on today:

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  • Is white rice bad for me? Can I make it lower GI or healthier?

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    Rice is a culinary staple in Australia and around the world.

    It might seem like a given that brown rice is healthier than white and official public health resources often recommend brown rice instead of white as a “healthy swap”.

    But Australians definitely prefer white rice over brown. So, what’s the difference, and what do we need to know when choosing rice?

    Dragne Marius/Unsplash

    What makes rice white or brown?

    Rice “grains” are technically seeds. A complete, whole rice seed is called a “paddy”, which has multiple parts:

    1. the “hull” is the hard outer layer which protects the seed
    2. the “bran”, which is a softer protective layer containing the seed coat
    3. the “germ” or the embryo, which is the part of the seed that would develop into a new plant if was germinated
    4. the “endosperm”, which makes up most of the seed and is essentially the store of nutrients that feeds the developing plant as a seed grows into a plant.

    Rice needs to be processed for humans to eat it.

    Along with cleaning and drying, the hard hulls are removed since we can’t digest them. This is how brown rice is made, with the other three parts of the rice remaining intact. This means brown rice is regarded as a “wholegrain”.

    White rice, however, is a “refined” grain, as it is further polished to remove the bran and germ, leaving just the endosperm. This is a mechanical and not a chemical process.

    What’s the difference, nutritionally?

    Keeping the bran and the germ means brown rice has more magnesium, phosphorus, potassium B vitamins (niacin, folate, riboflavin and pyridoxine), iron, zinc and fibre.

    The germ and the bran also contain more bioactives (compounds in foods that aren’t essential nutrients but have health benefits), like oryzanols and phenolic compounds which have antioxidant effects.

    Brown rice
    Brown rice is cleaned and dried and the hard hulls are removed. Sung Min/Shutterstock

    But that doesn’t mean white rice is just empty calories. It still contains vitamins, minerals and some fibre, and is low in fat and salt, and is naturally gluten-free.

    White and brown rice actually have similar amounts of calories (or kilojoules) and total carbohydrates.

    There are studies that show eating more white rice is linked to a higher risk of type 2 diabetes. But it is difficult to know if this is down to the rice itself, or other related factors such as socioeconomic variables or other dietary patterns.

    What about the glycaemic index?

    The higher fibre means brown rice has a lower glycaemic index (GI), meaning it raises blood sugar levels more slowly. But this is highly variable between different rices within the white and brown categories.

    The GI system uses low (less than 55), medium (55–70) and high (above 70) categories. Brown rices fall into the low and medium categories. White rices fall in the medium and high.

    There are specific low-GI types available for both white and brown types. You can also lower the GI of rice by heating and then cooling it. This process converts some of the “available carbohydrates” into “resistant starch”, which then functions like dietary fibre.

    Are there any benefits to white rice?

    The taste and textural qualities of white and brown rices differ. White rice tends to have a softer texture and more mild or neutral flavour. Brown rice has a chewier texture and nuttier flavour.

    So, while you can technically substitute brown rice into most recipes, the experience will be different. Or other ingredients may need to be added or changed to create the desired texture.

    Removing more of the outer layers may also reduce the levels of contaminants such as pesticides.

    We don’t just eat rice

    Friends eat dinner on a rooftop terrace
    You’ll likely have vegetables and protein with your rice. Chay_Tee/Shutterstock

    Comparing white and brown rice seems like an easy way to boost nutritional value. But just because one food (brown rice) is more nutrient-dense doesn’t make the other food (white rice) “bad”.

    Ultimately, it’s not often that we eat just rice, so we don’t need the rice we choose to be the perfect one. Rice is typically the staple base of a more complex dish. So, it’s probably more important to think about what we eat with rice.

    Adding vegetables and lean proteins to rice-based dishes can easily add the micronutrients, bioactives and fibre that white rice is comparatively lacking, and this can likely do more to contribute to diet quality than eating brown rice instead.

    Emma Beckett, Adjunct Senior Lecturer, Nutrition, Dietetics & Food Innovation – School of Health Sciences, UNSW Sydney

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

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  • Dentists Debunk 15 Teeth Myths

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    Dentists Dr. John Yoo and Dr. Jason Lin leave no gaps in the truth:

    The tooth, the whole tooth, and nothing but the tooth

    Not only is there no tooth fairy (we are shocked), but also…

    1. “Baby teeth aren’t important.”
      False! Baby teeth act as space holders for permanent teeth, affect speech development, and influence a child’s psychological well-being.
    2. “Acidic fruits will whiten your smile.”
      False! In any practical sense, anyway: acidic fruits may temporarily make teeth appear whiter by dispersing stains but cause enamel erosion and weaken teeth over time.
    3. “Fillings last forever.”
      False! Fillings can wear down, fail, or develop cavities underneath if oral hygiene isn’t maintained, requiring replacement over time.
    4. “Cavities are irreversible.”
      False! Cavities in the enamel can be reversed with fluoride and good oral hygiene, but cavities that reach the dentin are typically irreversible.
    5. “Braces are just for crooked teeth.”
      False! Braces also correct functional issues like overbites, underbites, crossbites, and prevent future complications like tooth impaction.
    6. “A knocked-out tooth is gone for good.”
      False! A knocked-out tooth can be reimplanted if done quickly (ideally within an hour); storing it in whole milk or saliva helps preserve it.
    7. “Diet sodas won’t give you cavities.”
      False! Diet sodas can still cause cavities due to their acidic pH, which erodes enamel, even without sugar.
    8. “Dental cleanings aren’t necessary.”
      False! Dental cleanings help remove plaque and tartar that regular brushing can’t, and allow for regular oral health checkups.
    9. “Retainers aren’t for life.”
      False! To maintain teeth alignment after braces, retainers should be worn long-term as teeth can shift even years later.
    10. “You should floss before brushing.”
      False! The order doesn’t matter, but do floss regularly.
    11. “Everyone has wisdom teeth.”
      False! Not everyone is born with wisdom teeth; they are the most commonly missing teeth, and not everyone needs them removed.
    12. “Hydrogen peroxide and baking soda are good toothpaste replacements.”
      False! While they are common components in toothpaste, they lack fluoride, which is essential for remineralizing and protecting enamel.
    13. “You’re too old to get braces.”
      False! There’s no age limit for braces or aligners; adults often seek them for both aesthetic and functional reasons.
    14. “Teeth that have had root canals can’t feel.”
      False! Teeth with root canals can’t feel pain from nerves, but you can still sense pressure due to surrounding ligaments.
    15. “You’ll inevitably lose all your teeth when you’re old.”
      False! Good oral hygiene and regular dental care can preserve natural teeth into old age, though genetics also play a role.

    For more on each of these, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    How To Keep Your Teeth Young

    Take care!

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  • Puritans Pride Resveratrol vs Life Extension Resveratrol – 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 Puritan’s Pride Resveratrol to Life Extension Resveratrol, we picked the Life Extension Resveratrol.

    Why?

    It contains not only more resveratrol per serving (250mg compared to Puritan’s Pride’s 100mg), but also contains other goodies too. Specifically, each capsule also contains:

    Whereas the Puritan’s Pride softgels? The other top ingredients are soybean oil and gelatin.

    Want to check out the products for yourself? Here they are:

    Puritan’s Pride Resveratrol | Life Extension Resveratrol

    Want to know more about these supplements? Check out:
    Resveratrol & Healthy Aging
    Fight Inflammation & Protect Your Brain, With Quercetin
    Berries & Other Polyphenol-rich Foods
    Fisetin: The Anti-Aging Assassin

    Enjoy!

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  • Syringe Exchange Fears Hobble Fight Against West Virginia HIV Outbreak

    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.

    CHARLESTON, http://w.va/. — More than three years have passed since federal health officials arrived in central Appalachia to assess an alarming outbreak of HIV spread mostly between people who inject opioids or methamphetamine.

    Infectious disease experts from the Centers for Disease Control and Prevention made a list of recommendations following their visit, including one to launch syringe service programs to stop the spread at its source. But those who’ve spent years striving to protect people who use drugs from overdose and illness say the situation likely hasn’t improved, in part because of politicians who contend that such programs encourage illegal drug use.

    Joe Solomon is a Charleston City Council member and co-director of SOAR WV, a group that works to address the health needs of people who use drugs. He’s proud of how his close-knit community has risen to this challenge but frustrated with the restraints on its efforts.

    “You see a city and a county willing to get to work at a scale that’s bigger than ever before,” Solomon said, “but we still have one hand tied behind our back.”

    The hand he references is easier access to clean syringes.

    In April 2021, the CDC came to Charleston — the seat of Kanawha County and the state capital, tucked into the confluence of the Kanawha and Elk rivers — to investigate dozens of newly detected HIV infections. The CDC’s HIV intervention chief called it “the most concerning HIV outbreak in the United States” and warned that the number of reported diagnoses could be just “the tip of the iceberg.”

    Now, despite attention and resources directed toward the outbreak, researchers and health workers say HIV continues to spread. In large part, they say, the outbreak lingers because of restrictions state and local policymakers have placed on syringe exchange efforts.

    Research indicates that syringe service programs are associated with an estimated 50% reduction in HIV and hepatitis C, and the CDC issued recommendations to steer a response to the outbreak that emphasized the need for improved access to those services.

    That advice has thus far gone unheeded by local officials.

    In late 2015, the Kanawha-Charleston Health Department launched a syringe service program but shuttered it in 2018 under pressure, with then-Mayor Danny Jones calling it a “mini-mall for junkies and drug dealers.”

    SOAR stepped in, hosting health fairs at which it distributed naloxone, an opioid overdose reversal drug; offered treatment and referrals; provided HIV testing; and exchanged clean syringes for used ones.

    But in April 2021, the state legislature passed a bill limiting the number of syringes people could exchange and made it mandatory to present a West Virginia ID. The Charleston City Council subsequently added guidelines of its own, including requiring individual labeling of syringes.

    As a result of these restrictions, SOAR ceased exchanging syringes. West Virginia Health Right now operates an exchange program in the city under the restrictions.

    Robin Pollini is a West Virginia University epidemiologist who conducts community-based research on injection drug use. “Anyone I’ve talked to who’s used that program only used it once,” she said. “And the numbers they report to the state bear that out.”

    A syringe exchange run by the health department in nearby Cabell County — home to Huntington, the state’s largest city after Charleston — isn’t so constrained. As Solomon notes, that program exchanges more than 200 syringes for every one exchanged in Kanawha.

    A common complaint about syringe programs is that they result in discarded syringes in public spaces. Jan Rader, director of Huntington’s Mayor’s Office of Public Health and Drug Control Policy, is regularly out on the streets and said she seldom encounters discarded syringes, pointing out that it’s necessary to exchange a used syringe for a new one.

    In August 2023, the Charleston City Council voted down a proposal from the Women’s Health Center of West Virginia to operate a syringe exchange in the city’s West Side community, with opponents expressing fears of an increase in drug use and crime.

    Pollini said it’s difficult to estimate the number of people in West Virginia with HIV because there’s no coordinated strategy for testing; all efforts are localized.

    “You would think that in a state that had the worst HIV outbreak in the country,” she said, “by this time we would have a statewide testing strategy.”

    In addition to the testing SOAR conducted in 2021 at its health fairs, there was extensive testing during the CDC’s investigation. Since then, the reported number of HIV cases in Kanawha County has dropped, Pollini said, but it’s difficult to know if that’s the result of getting the problem under control or the result of limited testing in high-risk groups.

    “My inclination is the latter,” she said, “because never in history has there been an outbreak of injection-related HIV among people who use drugs that was solved without expanding syringe services programs.”

    “If you go out and look for infections,” Pollini said, “you will find them.”

    Solomon and Pollini praised the ongoing outreach efforts — through riverside encampments, in abandoned houses, down county roads — of the Ryan White HIV/AIDS Program to test those at highest risk: people known to be injecting drugs.

    “It’s miracle-level work,” Solomon said.

    But Christine Teague, Ryan White Program director at the Charleston Area Medical Center, acknowledged it hasn’t been enough. In addition to HIV, her concerns include the high incidence of hepatitis C and endocarditis, a life-threatening inflammation of the lining of the heart’s chambers and valves, and the cost of hospital resources needed to address them.

    “We’ve presented that data to the legislature,” she said, “that it’s not just HIV, it’s all these other lengthy hospital admissions that, essentially, Medicaid is paying for. And nothing seems to penetrate.”

    Frank Annie is a researcher at CAMC specializing in cardiovascular diseases, a member of the Charleston City Council, and a proponent of syringe service programs. Research he co-authored found 462 cases of endocarditis in southern West Virginia associated with injection drug use, at a cost to federal, state, and private insurers of more than $17 million, of which less than $4 million was recovered.

    Teague is further concerned for West Virginia’s rural counties, most of which don’t have a syringe service program.

    Tasha Withrow, a harm reduction advocate in bordering rural Putnam County, said her sense is that HIV numbers aren’t alarmingly high there but said that, with little testing and heightened stigma in a rural community, it’s difficult to know.

    In a January 2022 follow-up report, the CDC recommended increasing access to harm reduction services such as syringe service programs through expansion of mobile services, street outreach, and telehealth, using “patient-trusted” individuals, to improve the delivery of essential services to people who use drugs.

    Teague would like every rural county to have a mobile unit, like the one operated by her organization, offering harm reduction supplies, medication, behavioral health care, counseling, referrals, and more. That’s an expensive undertaking. She suggested opioid settlement money through the West Virginia First Foundation could pay for it.

    Pollini said she hopes state and local officials allow the experts to do their jobs.

    “I would like to see them allow us to follow the science and operate these programs the way they’re supposed to be run, and in a broader geography,” she said. “Which means that it shouldn’t be a political decision; it should be a public health decision.”

    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.

    This article first appeared on KFF Health News and is republished here under a Creative Commons license.

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  • Which B Vitamins? It Makes A Difference

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    Everyone knows “B vitamins are for energy!” and that is definitely a theme, but there’s a lot more to it than that, and in some cases, there are big mistakes that people make when it comes to supplementing their diet.

    First, let’s do a quick overview of what each of the B vitamins do, by number, and putting names to them:

    B1 (Thiamine)

    • Function: helps convert carbohydrates into energy, supports nerve function
    • Forms: thiamine hydrochloride, thiamine mononitrate, benfotiamine (fat-soluble form)
    • Example foods: lentils, sunflower seeds

    B2 (Riboflavin)

    • Function: supports energy production, skin health, and eye function, turns your pee fluorescent yellow (the latter is really only if you consume exciting amounts of it; this will usually occur from supplementation, not from normal diet)
    • Forms: riboflavin, riboflavin-5’-phosphate
    • Example foods: almonds, mushrooms

    B3 (Niacin)

    • Function: aids metabolism, supports skin, nerves, and cholesterol levels
    • Forms: niacin (nicotinic acid), niacinamide (nicotinamide), inositol hexanicotinate (flush-free niacin)
    • Example foods: whole grains, peanuts (literally the best nut for this)

    B5 (Pantothenic Acid)

    • Function: essential for fatty acid metabolism and hormone production
    • Forms: pantothenic acid, calcium pantothenate, panthenol (alcohol form!)
    • Example foods: it’s in pretty much everything (hence the name); it’s almost impossible to be deficient in this vitamin unless you are literally starving

    B6 (Pyridoxine)

    • Function: needed for red blood cell production, supports brain function, as well as specifically being a part of neurotransmitter production (including dopamine and serotonin, despite them being made in different places—the brain and the gut, respectively),
    • Forms: pyridoxine hydrochloride, pyridoxal-5’-phosphate (active form)
    • Example foods: bananas, potatoes

    B7 (Biotin)

    • Function: helps with fatty acid synthesis, skin, hair, and nail health
    • Forms: d-biotin, biotinylated compounds of various kinds
    • Example foods: fava beans, walnuts

    B9 (Folate/Folic Acid)

    • Function: crucial for DNA synthesis, cell division, and fetal development
    • Forms: folic acid, folinic acid, 5-methyltetrahydrofolate (5-MTHF, active form)
    • Example foods: chickpeas, spinach ← we only mentioned one leafy green here for fairness, but leafy greens in general are great sources of vitamin B9, hence the name, from the Latin “folium”, meaning leaf.

    B12 (Cobalamin)

    • Function: supports red blood cell formation, nerve function, and DNA synthesis
    • Forms: cyanocobalamin, methylcobalamin (active), hydroxocobalamin (active), adenosylcobalamin (active)
    • Example foods: nutritional yeast, nori

    You may be wondering: what about vitamins B4, B8, B10, and B11? Those are now vacant spots, that once contained things that are no longer considered vitamins.

    Three Critical Vitamin B Mistakes That May Be Sabotaging Your Health

    Some mistakes that people make include:

    Not supplementing when necessary

    This occurs most often after midlife, especially in women, and the most common deficiencies are B1, B9, and B12.

    See also: These Signs Often Mean These Nutrient Deficiencies (Do You Have Any?)

    While it’s tempting to think “if I have a good balanced diet, I won’t need…” but the fact is sometimes our diet isn’t as nutrient dense as we hope—often through no fault of our own! But many modern farming methods prioritize yield over nutritional value, and that can result in plants and animals that do not have the nutritional qualities they “should”.

    We wrote about this a while back, weighing up the “supplementation vs diet alone” dilemma:

    Does Our Diet Need A Little Help? ← this also has a very useful chart of which vitamins people usually get too little or too much of. Note however that the statement of marginally excessive folate is slightly misleading, as the data pool contains men and women aged 18–65, while B9 is mostly needed more by women, and especially around childbirth or menopause, so B9 is actually a very common deficiency, but here it’s being balanced out lots of men getting too much (because every multivitamin has it).

    Supplementing to excess

    Most B vitamins have a very high maximum tolerable dose, because (with the exception of where we marked otherwise) they are water-soluble, which means that if you take more than you need, you’ll just pee it out later. Hence the famous fluorescence, for example.

    However, the fat soluble form of vitamin B1 is harder to get in and harder to get out.

    As for the others, problems usually only occur if you take enough to cause toxicity, faster than you pee it out. In other words, go easy on those Berocca drinks!

    Nevertheless, there are other problems that can arise:

    Vitamin B6 is essential—but too much can be toxic. Here’s what to know to stay safe ← tl;dr: there are issues with it causing peripheral neuropathy at doses over 10mg (the safe dose is disputed, so we’re mentioning the lowest safe dose here, but you can read about the others in the article)

    Getting forms that don’t work so well

    Those different forms we listed? They are not all created equal! For example:

    • Folic acid is cheap; unfortunately, it’s not absorbed or used well
    • Cyanocobalamin is cheap; unfortunately, it’s not absorbed or used well

    Let us quote a recent book review of ours:

    ❝Rather, the most common forms of vitamins B9 and B12 provided in supplements are folic acid and cyanocobalamin, respectively, which as he demonstrates with extensive research to back up his claims, cannot be easily absorbed or used especially well.

    About those vitamers: a vitamer is simply a form of a vitamin—most vitamins we need can arrive in a variety of forms. In the case of vitamins B9 and B12, he advocates for ditching vitamers folic acid and cyanocobalamin, cheap as they are, and springing for bioactive vitamers L-methylfolate, methylcobalamin, and adenosylcobalamin.

    He also discusses (again, just as well-evidenced as the above things) why we might struggle to get enough from our diet after a certain age. For example, if trying to get these vitamins from meat, 50% of people over 50 cannot manufacture enough stomach acid to break down that protein to release the vitamins.

    And as for methyl-B12 vitamers, you might expect you can get those from meat, and technically you can, but they don’t occur in all animals, just in one kind of animal. Specifically, the kind that has the largest brain-to-body ratio. However, eating the meat of this animal can result in protein folding errors in general and Creutzfeldt–Jakob disease in particular, so the author does not recommend eating humans, however nutritionally convenient that would be.

    All this means that supplementation after a certain age really can be a sensible way to do it—but do it wisely, and pick the right vitamers.❞

    You can read that review in full here: Your Vitamins are Obsolete: The Vitamer Revolution – by Dr. Sheldon Zablow

    Want to try those latter two?

    We don’t sell them, but here for your convenience are example products on Amazon:

    L-methylfolate (active form of vitamin B9)

    Methylcobalamin, adenosylcobalamin, & hydroxocobalamin (active forms of vitamin B12)

    Take care!

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  • Reduce Your Skin Tag Risk

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    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

    ❝As I get older, I seem to be increasingly prone to skin tags, which appear, seemingly out of nowhere, on my face, chest and back. My dermatologist happily burns them off – but is there anything I can do to prevent them?!❞

    Not a lot! But, potentially something.

    The main risk factor for skin tags is genetic, and you can’t change that in any easy way.

    The other main risk factors are connected to each other:

    Skin folds, and chafing

    Skin tags mostly appear where chafing happens. This can be, for example:

    • Inside joint articulations (especially groin and armpits)
    • Between fat rolls (if you have them)

    So, if you have fat rolls, then losing weight will also reduce the risk of skin tags.

    Additionally, obesity and some often-related problems such as diabetes, hypertension, and an atherogenic lipid profile also increase the risk of skin tags (amongst other more serious things):

    See: Association of Skin Tag with Metabolic Syndrome and its Components

    As for the chafing, this can be reduced in various ways, including:

    • losing weight if (and only if) you are carrying excess weight
    • dressing against chafing (consider your underwear choices, for example)
    • keeping hair in the armpits and groin (it’s part of what it’s there for)

    See also: Simply The Pits: These Underarm Myths!

    Take care!

    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: