Heart Rate Zones, Oxalates, & More

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It’s Q&A Day at 10almonds!

Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

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 think the heart may be an issue for lots of us. I know it is for me due to AFib. When I’m in my training zone like on a treadmill, I’m usually around 110 to 120. But there are occasionally times when I’m at 140 or 150. How dangerous is that? If I use that formula of 180 minus age, thats 103. I get nothing from that. My resting heart rate is in the 50 to 60 range.❞

First, for safety, let us draw attention to our medical disclaimer at the bottom of each email, and also specifically note that we are not cardiologists here, let alone your cardiologist. There’s a lot we can’t know or advise about. However, as general rules of thumb:

For people without serious health conditions, it is considered good and healthful for one’s heart rate to double (from its resting rate) during exercise, with even more than 2.5x resting rate being nothing more than a good cardio workout.

As for “180 minus age” (presuming you mean: to calculate the safe maximum heart rate), more common (and used by the American Heart Association) is 220 minus age. In your case, that’d give 143.

Having atrial fibrillation may change this however, and we can’t offer medical advice.

We can point to this AHA “AFib Resources For Patients and Professionals”, including this handy FAQ sheet which says:

“Am I able to exercise?” / “Yes, as long as you’re cleared by your doctor, you can perform normal activities of daily living that you can tolerate” (accompanied by a little graphic of a person using an exercise bike)

You personally probably know this already, of course, but it’s quite an extensive collection of resources, so we thought we’d include it.

It’s certainly a good idea for everyone to be aware of their healthy heart rate ranges, regardless of having a known heart condition or not, though!

American Heart Association: Target Heart Rates Chart

❝I would like to see some articles on osteoporosis❞

You might enjoy this mythbusting main feature we did a few weeks ago!

The Bare-Bones Truth About Osteoporosis

❝Interesting, but… Did you know spinach is high in oxylates? Some people are sensitive and can cause increased inflammation, joint pain or even kidney stones. Moderation is key. My sister and I like to eat healthy but found out by experience that too much spinach salad caused us joint and other aches.❞

It’s certainly good to be mindful of such things! For most people, a daily serving of spinach shouldn’t cause ill effects, and certainly there are other greens to eat.

We wondered whether there was a way to reduce the oxalate content, and we found:

How to Reduce Oxalic Acid in Spinach: Neutralizing Oxalates

…which led us this product on Amazon:

Nephure Oxalate Reducing Enzyme, Low Oxalate Diet Support

We wondered what “nephure” was, and whether it could be trusted, and came across this “Supplement Police” article about it:

Nephure Review – Oxalate Reducing Enzyme Powder Health Benefits?

…which honestly, seems to have been written as a paid advertisement. But! It did reference a study, which we were able to look up, and find:

In vitro and in vivo safety evaluation of Nephure™

…which seems to indicate that it was safe (for rats) in all the ways that they checked. They did not, however, check whether it actually reduced oxalate content in spinach or any other food.

The authors did declare a conflict of interest, in that they had a financial relationship with the sponsor of the study, Captozyme Inc.

All in all, it may be better to just have kale instead of spinach:

We turn the tables and ask you a question!

We’ll then talk about this tomorrow:

Don’t Forget…

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    Real Self-Care offers practical advice on setting boundaries, self-compassion, and asserting personal power. It’s a refreshing take on finding balance in a world that often expects self-sacrifice.

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  • Give Your Adrenal Glands A Chance

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The Hats Of Wrath

    Your adrenal glands are two little hat-shaped glands that sit on top of your kidneys (like your kidneys are wearing them as hats, in fact).

    They produce adrenaline, as you might have guessed, and also cortisol and aldosterone, which you might or might not have known, as well as some miscellaneous corticosteroids that are beyond the scope of today’s article.

    Fun fact! For a long time, doctors thought adrenal glands were much larger than they usually are, because of learning anatomy from corpses that were dissected, but invariably the corpses were those of poor people, especially criminals, whose adrenal glands were almost always overworked and swollen.

    You don’t want yours to be like that.

    What goes wrong

    Assuming you don’t have a rare disorder like Addison’s disease (in which the adrenal glands don’t produce enough of the hormones they’re supposed to), your adrenal glands will usually not have trouble producing enough adrenaline et al.

    However, as we learned from the Victorian vagabonds, they can also have no problems producing too much—much like any organ that gets overworked, however, this has consequences.

    Hopefully you’re not living a life of stressful crime on the streets, but maybe you have other reasons your adrenal glands are working overtime, such as any source of chronic stress, bad sleep (can’t recharge without this downtime), overuse of stimulants (including caffeine and/or nicotine), and, counterintuitively, alcohol. All these things can tax the adrenal glands considerably.

    When this happens, in the extreme we can get Cushing’s syndrome, characterized by the symptoms: hypertension, cortisol-based fat distribution i.e. especially face and abdomen, weakness, fragile easily irritable skin, hair loss and/or hirsutism, paradoxically, and of course general fatigue.

    In the non-extreme, we get all the same symptoms just to a lower level, and experience what the medical profession is begging us not to call “Adrenal Fatigue Syndrome” because that’s not an official diagnosis, whereas if it gets a name then they’ll be expected to treat it.

    What keeps things going right

    Obviously, the opposite of the above, for a start. Which means:

    Manage chronic stress; see: How To Manage Chronic Stress

    Get good sleep; see: Why You Probably Need More Sleep

    Go easy on the caffeine; see: Caffeine Mythbusting

    Skip the nicotine; see: Nicotine Benefits (That We Don’t Recommend)!

    Avoid alcohol; see: How To Reduce Or Quit Alcohol

    There are specific vitamins and minerals that support adrenal health too; they are: vitamins B5, B6, B12, C, & D, and also magnesium and zinc.

    Good dietary sources of the above include green leafy things, cruciferous vegetables*, nuts and seeds, avocados, olive oil, and if you eat fish, then also fatty fish.

    In contrast, it is good to cut down (or avoid entirely) red meat and unfermented dairy.

    *Unsure how to get cruciferous vegetables in more often? Try today’s featured recipe, superfood broccoli pesto

    Want to know more?

    A large part of adrenal health is about keeping cortisol levels down generally (except: for most of us, we can have a little hormesis, as a treat), so for the rest of that you might like to read:

    Lower Your Cortisol! (Here’s Why & How)

    Take care!

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  • Ruminating vs Processing

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    When it comes to traumatic experiences, there are two common pieces of advice for being able to move forwards functionally:

    1. Process whatever thoughts and feelings you need to process
    2. Do not ruminate

    The latter can seem, at first glance, a lot like the former. So, how to tell them apart, and how to do one without the other?

    Getting tense

    One major difference between the two is the tense in which our mental activity takes place:

    • processing starts with the traumatic event (or perhaps even the events leading up to the traumatic event), analyses what happened and if possible why, and then asks the question “ok, what now?” and begins work on laying out a path for the future.
    • rumination starts with the traumatic event (or perhaps even the events leading up to the traumatic event), analyses what happened and if why, oh why oh why, “I was such an idiot, if only I had…” and gets trapped in a fairly tight (and destructive*) cycle of blame and shame/anger, never straying far from the events in question.

    *this may be directly self-destructive, but it can also sometimes be only indirectly self-destructive, for example if the blame and anger is consciously placed with someone else.

    This idea fits in, by the way, with Dr. Elisabeth Kübler-Ross’s “five stages of grief” model; rumination here represents the stages “bargaining”, “despair”, and “anger”, while emotional processing here represents the stage “acceptance”. Thus, it may be that rumination does have a place in the overall process—just don’t get stuck there!

    For more on healthily processing grief specifically:

    What Grief Does To The Body (And How To Manage It)

    Grief, by the way, can be about more than the loss of a loved one; a very similar process can play out with many other kinds of unwanted life changes too.

    What are the results?

    Another way to tell them apart is to look at the results of each. If you come out of a long rumination session feeling worse than when you started, it’s highly unlikely that you just stopped too soon and were on the verge of some great breakthrough. It’s possible! But not likely.

    • Processing may be uncomfortable at first, and if it’s something you’ve ignored for a long time, that could be very uncomfortable at first, but there should quite soon be some “light at the end of the tunnel”. Perhaps not even because a solution seems near, but because your mind and body recognize “aha, we are doing something about it now, and thus may find a better way forward”.
    • Rumination tends to intensify and prolong uncomfortable emotions, increases stress and anxiety, and likely disrupts sleep. At best, it may serve as a tipping point to seek therapy or even just recognize “I should figure out a way to deal with this, because this isn’t doing me any good”. At worst, it may serve as a tipping point to depression, and/or substance abuse, and/or suicidality.

    See also: How To Stay Alive (When You Really Don’t Want To) ← which also has a link back to our article on managing depression, by the way!

    Did you choose it, really?

    A third way to tell them apart is the level of conscious decision that went into doing it.

    • Processing is almost always something that one decides “ok, let’s figure this out”, and sits down to figure it out.
    • Rumination tends to be about as voluntary as social media doomscrolling. Technically we may have decided to begin it (we also might not have made any conscious decision, and just acted on impulse), but let’s face it, our hands weren’t at the wheel for long, at all.

    A good way to make sure that it is a conscious process, is to schedule time for it in advance, and then do it only during that time. If thoughts about it come up at other times, tell yourself “no, leave that for later”, and then deal with it when (and only when) the planned timeslot arrives.

    It’s up to you and your schedule what time you pick, but if you’re unsure, consider an hour in the early evening. That means that the business of the day is behind you, but it’s also not right before bed, so you should have some decompression time as a buffer. So for example, perhaps after dinner you might set a timer* for an hour, and sit down to journal, brainstorm, or just plain think, about the matter that needs processing.

    *electronic timers can be quite jarring, and may distract you while waiting for the beeps. So, consider investing in a relaxing sand timer like this one instead.

    Is there any way to make rumination less bad?

    As we mentioned up top, there’s a case to be made for “rumination is an early part of the process that gets us where we need to go, and may not be skippable, or may not be advisable to skip”.

    So, if you are going to ruminate, then firstly, we recommend again bordering it timewise (with a timer as above) and having a plan to pull yourself out when you’re done rather than getting stuck there (such as: The Off-Button For Your Brain: How To Stop Negative Thought Spirals).

    And secondly, you might want to consider the following technique, which allows one to let one’s brain know that the thing we’re thinking about / imagining is now to be filed away safely; not lost or erased, but sent to the same place that nightmares go after we wake up:

    A Surprisingly Powerful Tool: Eye Movement Desensitization & Reprocessing (EMDR)

    What if I actually do want to forget?

    That’s not usually recommendable; consider talking it through with a therapist first. However, for your interest, there is a way:

    The Dark Side Of Memory (And How To Forget)

    Take care!

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  • Is fluoride really linked to lower IQ, as a recent study suggested? Here’s why you shouldn’t worry

    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.

    Fluoride is a common natural element found in water, soil, rocks and food. For the past several decades, fluoride has also been a cornerstone of dentistry and public health, owing to its ability to protect against tooth decay.

    Water fluoridation is a population-based program where a precise, small amount of fluoride is added to public drinking water systems. Water fluoridation began in Australia in the 1950s. Today more than 90% of Australia’s population has access to fluoridated tap water.

    But a recently published review found higher fluoride exposure is linked to lower intelligence quotient (IQ) in children. So how can we interpret the results?

    Much of the data analysed in this review is poor quality. Overall, the findings don’t give us reason to be concerned about the fluoride levels in our water supplies.

    TinnaPong/Shutterstock

    Not a new controversy

    Tooth decay (also known as caries or cavities) can have negative effects on dental health, overall health and quality of life. Fluoride strengthens our teeth, making them more resistant to decay. There is scientific consensus water fluoridation is a safe, effective and equitable way to improve oral health.

    Nonetheless, water fluoridation has historically been somewhat controversial.

    A potential link between fluoride and IQ (and cognitive function more broadly) has been a contentious topic for more than a decade. This started with reports from studies in China and India.

    But it’s important to note these studies were limited by poor methodology, and water in these countries had high levels of natural fluoride when the studies were conducted – many times higher than the levels recommended for water fluoridation programs. Also, the studies did not control for other contaminants in the water supply.

    Recent reviews focusing on the level of fluoride used in water fluoridation have concluded fluoride is not linked to lower IQ.

    Despite this, some have continued to raise concerns. The United States National Toxicology Program conducted a review of the potential link. However, this review did not pass the quality assessment by the US National Academies of Sciences, Engineering and Medicine due to significant limitations in the conduct of the review.

    The authors followed through with their study and published it as an independent publication in the journal JAMA Paediatrics last week. This is the study which has been generating media attention in recent days.

    What the study did

    This study was a systematic review and meta-analysis, where the researchers evaluated 74 studies from different parts of the world.

    A total of 52 studies were rated as having a high risk of bias, and 64 were cross-sectional studies, which often can’t provide evidence of causal relationship.

    Most of the studies were conducted in developing countries, such as China (45), India (12), Iran (4), Mexico (4) and Pakistan (2). Only a few studies were conducted in developed countries with established public water systems, where regular monitoring and treatment of drinking water ensures it’s free from contaminants.

    The vast majority of studies were conducted in populations with high to very high levels of natural fluoride and without water fluoridation programs, where fluoride levels are controlled within recommended levels.

    The study concluded there was an inverse association between fluoride levels and IQ in children. This means those children who had a higher intake of fluoride had lower IQ scores than their counterparts.

    A small boy at the dentist.
    Water fluoridation programs reduce the occurrence of cavities. Drazen Zigic/Shutterstock

    Limitations to consider

    While this review combined many studies, there are several limitations that cast serious doubt over its conclusion. Scientists immediately raised concerns about the quality of the review, including in a linked editorial published in JAMA.

    The low quality of the majority of included studies is a major concern, rendering the quality of the review equally low. Importantly, most studies were not relevant to the recommended levels of fluoride in water fluoridation programs.

    Several included studies from countries with controlled public water systems (Canada, New Zealand, Taiwan) showed no negative effects. Other recent studies from comparable populations (such as Spain and Denmark) also have not shown any negative effect of fluoride on IQ, but they were not included in the meta-analysis.

    For context, the review found there was no significant association with IQ when fluoride was measured at less than 1.5mg per litre in water. In Australia, the recommended levels of fluoride in public water supplies range from 0.6 to 1.1 mg/L.

    Also, the primary outcome, IQ score, is difficult to collect. Most included studies varied widely on the methods used to collect IQ data and did not specify their focus on ensuring reliable and consistent IQ data. Though this is a challenge in most research on this topic, the significant variations between studies in this review raise further doubts about the combined results.

    No cause for alarm

    Although no Australian studies were included in the review, Australia has its own studies investigating a potential link between fluoride exposure in early childhood and child development.

    I’ve been involved in population-based longitudinal studies investigating a link between fluoride and child behavioural development and executive functioning and between fluoride and IQ. The IQ data in the second study were collected by qualified, trained psychologists – and calibrated against a senior psychologist – to ensure quality and consistency. Both studies have provided strong evidence fluoride exposure in Australia does not negatively impact child development.

    This new review is not a reason to be concerned about fluoride levels in Australia and other developed countries with water fluoridation programs. Fluoride remains important in maintaining the public’s dental health, particularly that of more vulnerable groups.

    That said, high and uncontrolled levels of fluoride in water supplies in less developed countries warrant attention. There are programs underway in a range of countries to reduce natural fluoride to the recommended level.

    Loc Do, Professor of Dental Public Health, The University of Queensland

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

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  • How the HHS impacts your community’s health

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The U.S. Department of Health and Human Services is responsible for programs that impact every community in the country. But most Americans aren’t aware of the department’s scope.

    “Most of the power in the agency, most of the administrative authority comes from laws that Congress has passed,” former HHS Secretary Kathleen Sebelius told NPR. She added that the HHS secretary “could redefine terms that had a huge impact on people. And that could be done all administratively, not by going back to Congress.”

    HHS is comprised of 13 agencies, all of which play an important role in promoting the health of all Americans. These are just some of the ways that HHS affects people’s lives and health.

    Vaccines

    One of HHS’s most salient roles is developing, approving, and monitoring vaccines after they are on the market. The National Institutes of Health funds and conducts research to develop new vaccines and improve existing ones. The NIH’s Vaccine Research Center spearheads research to develop vaccines against deadly diseases like HIV/AIDS, malaria, and tuberculosis.

    The Food and Drug Administration is responsible for overseeing clinical trials that test product safety and effectiveness, approving new vaccines, and monitoring the safety of all vaccines before and after approval. In conjunction with the Centers for Disease Control and Prevention, the FDA also manages the national surveillance systems that record and flag potential vaccine side effects. 

    In addition to safety monitoring, the CDC conducts research on vaccine safety and effectiveness and issues vaccination guidance. The agency’s recommended immunization schedule guides school and child care vaccination requirements and health care provider recommendations nationwide. 

    Although the CDC does not have the authority over school and childcare vaccination requirements at the state level, changes to the agency’s recommendations could have wide-ranging impacts. 

    “If this recommendation changes, there’s downstream effects, like insurance companies could stop covering them. And adding cost could easily deter uptake,” epidemiologist and creator of the Your Local Epidemiologist newsletter Katelyn Jetelina told PBS. 

    However, CDC vaccine recommendations are just that: recommendations. The agency cannot dictate, for example, vaccine requirements for school enrollment. Those standards are set at the state level, with the possible exception during a national public health emergency. 

    Drug safety 

    The FDA oversees all clinical trials in the United States. Every prescription drug and many medical products undergo a rigorous, closely regulated, multistep trial to test their safety and effectiveness. At the end of that process, the FDA determines whether a drug meets its standards for approval. Without FDA approval, a drug cannot be sold in the U.S.

    Like with vaccines, the FDA monitors potential safety concerns related to over-the-counter and prescription medications, medical devices, and other products the agency regulates. Health care providers, FDA-regulated companies, and patients can report suspected safety issues to the agency, which evaluates each report for further investigation. 

    The FDA also alerts the public to safety concerns related to medical products by releasing safety notices, adding warning labels, and issuing drug recalls.

    Pandemic and public health emergency response

    Several HHS agencies are tasked with preventing, preparing for, and responding to disease outbreaks. This responsibility includes tracking potentially dangerous infectious diseases in the U.S. and globally, developing pandemic response strategies, and issuing guidance to contain ongoing outbreaks. 

    Both the CDC and FDA inform the public about public health concerns, including pandemics. The Administration for Strategic Preparedness and Response works with communities, medical facilities, local and state governments, and industry partners to enhance responses to disasters and public health emergencies. 

    The CDC also tracks pathogens like the flu, norovirus, and sexually transmitted infections to better understand where diseases are spreading, how they are evolving, and how best to prepare for outbreaks.

    In the event of a public health emergency, the CDC may issue guidance on how to stay safe and minimize health impacts. For example, in January, the agency released tips on how to protect against smoke during the wildfires affecting southern California and how to avoid frostbite and hypothermia, as extreme cold weather affected much of the country. 

    The FDA can issue emergency use authorizations, which allow the use of “unapproved medical products or unapproved uses of approved medical products … to diagnose, treat, or prevent serious or life-threatening diseases … when certain criteria are met” during public health emergencies. These authorizations help ensure that the standard FDA approval process is not a barrier to the public receiving lifesaving medical products, such as authorizing specific vaccines during a pandemic. 

    Food and water safety

    The FDA, along with the U.S. Department of Agriculture, plays an important role in regulating food safety. The agency approves and monitors the safety of food additives, like sweeteners, dyes, and preservatives. It also regulates how food is prepared, packaged, and stored, including conducting inspections of food facilities and farms. 

    FDA food safety testing detects dangerous foodborne illnesses like salmonella and E. coli. For example, in late December 2024, the FDA began testing raw (unpasteurized) milk products for bird flu contamination. The CDC investigates outbreaks of foodborne illnesses and, along with the FDA and USDA, provides the public with information about food safety. 

    The FDA also regulates most food labels, including nutrition facts, ingredient lists, and health claims on food packaging. In January, the agency proposed new front-of-package nutrition labels that highlight sugar, fat, and sodium content in packaged food products. 

    HHS and the USDA are responsible for updating the Dietary Guidelines for Americans, which are updated every five years. These guidelines are the basis of all federal food assistance programs for children, older adults, and low-income families.

    HHS sets the guidelines for the maximum fluoride level in drinking water and periodically makes recommendations about fluoride levels. However, the department has no authority to require or ban fluoridation, which is regulated at the state and local level. U.S. cities began adding fluoride to drinking water in the 1940s to improve dental health and reduce cavities by 25 percent

    Health care access

    The HHS secretary regulates the Centers for Medicare & Medicaid Services, which provides health insurance to adults 65 and older, people with disabilities, low-income families, and eligible children through the Children’s Health Insurance Program. Together, Medicare, Medicaid, and CHIP insure over 145 million Americans, or roughly 42 percent of the U.S. population. Changes to either of these programs could impact health care access and quality for millions of Americans.

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

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  • Beyond Guarding Against Dementia

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    When Age’s Brain-Changes Come Knocking

    A woman guarding in a red dress.

    This is Dr. Amy Friday. She’s a psychologist, specializing in geropsychology and neuropsychological assessments.

    In other words, she helps people optimize their aging experience, particularly in the context of brain changes as we get older.

    What does she want us to know?

    First: be not afraid

    Ominous first words, but the fact is, there’s a lot to find scary about the prospect of memory loss, dementia, and death.

    However, as she points out:

    • Death will come for us all sooner or later, barring technology as yet unknown
    • Dementia can be avoided, or at least stalled, or at least worked around
    • Memory loss, as per the above, can be avoided/stalled/managed

    We’ve written a little on these topics too:

    Managing Your Mortality

    …or if the death is not yours:

    Bereavement & Managing Grief

    As for avoiding dementia, the below-linked feature is about Alzheimer’s in particular (which accounts for more than half of all cases of dementia), but the advice goes for most of the other kinds too:

    How To Reduce Your Alzheimer’s Risk

    And finally, about memory loss specifically:

    How To Boost Your Memory Immediately (Without Supplements)

    this one is especially about cementing into one’s brain the kinds of memories that people most fear losing with age. People don’t worry about forgetting their PIN codes; they worry about forgetting their cherished memories with loved ones. So, if that’s important to you, do consider checking out this one!

    What is that about managing or working around the symptoms?

    If we’re missing a limb, we (usually) get a prosthetic, and/or learn how to operate without that limb.

    If we’re missing sight or hearing, partially or fully, there are disability aids for those kinds of things too (glasses are a disability aid! Something being very common does not make it not a disability; you literally have less of an ability—in this case, the ability to see), and/or we learn how to operate with our different (or missing) sense.

    Dr. Friday makes the case for this being the same with memory loss, dementia, and other age-related symptoms (reduced focus, increased mental fatigue, etc):

    ❝We are all screwed up. Here’s my flavor … what’s yours? This is a favorite saying of mine, because we ARE all screwed up in one way or another, and when we acknowledge it we can feel closer in our screwed-up-edness.

    We are all experiencing “normal aging,” so that tip-of-the-tongue phenomenon that starts in our thirties and slowly gets worse is REAL. But what if you’re having more problems than normal aging? Is it time to throw in the towel and hide? I’m hoping that there is a group of people who say HELL NO to that idea.

    Let’s use lessons from research and clinical practice to help all of us work around our weaknesses, and capitalize on our strengths.  ❞

    ~ Dr. Amy Friday

    Examples of this might include:

    • Writing down the things most important to you (a short list of information and/or statements that you feel define you and what matters most to you), so that you can read it later
    • Making sure you have support (partner, family, friends, etc) who are on the same page about this topic—and thus will actually support you and advocate for you, instead of arguing about what is in your best interest without consulting you.
    • Labelling stuff around the house, so that you get less confused about what is what and where it is
    • Having a named go-to advocate that you can call / ask to be called, if you are in trouble somewhere and need help that you can rely on
    • Getting a specialized, simpler bank account; hiring an accountant if relevant and practicable.

    The thing is, we all want to keep control. Sometimes we can do that! Sometimes we can’t, and if we’re going to lose some aspect of control, it’ll generally go a lot better if we do it on our own terms, so that we ourselves can look out for future-us in our planning.

    Want to know more?

    You might enjoy her blog, which includes also links to her many videos on the topic, including such items as:

    For the rest, see:

    This Beautiful Brain | The Science Of Brain Health

    Enjoy!

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  • Radishes vs Endives – Which is Healthier?

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    Our Verdict

    When comparing radishes to endives, we picked the endives.

    Why?

    These are both great, but there’s a clear winner here in every category!

    In terms of macros, radishes have more carbs while endives have more fiber and protein.

    In the category of vitamins, radishes have more of vitamins B6 and C, while endives have more of vitamins A, B1, B2, B4, B5, B7, B9, E, K, and choline.

    When it comes to minerals, things are not less one-sided: radishes have more selenium, while endives have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

    You may be thinking: but what about radishes’ shiny red bit? Doesn’t that usually mean more of something important, like carotenoids or anthocyanins or something? And the answer is that the red pigment in radishes is so thinly-distributed on the exterior that it’s barely there and if we’re looking at values per 100g, it’s a tiny fraction of a tiny fraction.

    In both cases, their bitter taste comes mostly from flavonols, of which mostly kaempferol, of which endives have about 20x what radishes have, on average.

    All in all, an overwhelming win for endives.

    Want to learn more?

    You might like to read:

    Enjoy Bitter Foods For Your Heart & Brain

    Take care!

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