Herbs for Evidence-Based Health & Healing 

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Herbs for Evidence-Based Health & Healing

Herbs have been used since prehistoric times to treat injuries and illnesses, but which ones actually work, as opposed to being “old wives’ tales”?

Even today, in pharmacies herbals products may come with a disclaimer “based on traditional use only”, which, in scientific terms, means it likely performs no better than placebo.

This is a “Saturday Life Hacks” edition, not a “Research Review Monday”, so we won’t be doing any deep-dives today, and will instead keep things short and snappy. We’ll also spotlight one main benefit, rather than trying to cover all bases, as we often have room to do on a Monday!

Basil

Helps boost immunity:

Double-blinded randomized controlled trial for immunomodulatory effects of Tulsi (Ocimum sanctum Linn.) leaf extract on healthy volunteers

Chamomile

Significantly reduces symptoms of osteoarthritis:

Efficacy and safety of topical Matricaria chamomilla L. (chamomile) oil for knee osteoarthritis: A randomized controlled clinical trial

(This one challenged your writer’s resolve as it does so many things, it was hard to pick just one. So, she went with one that’s less known that “settling the stomach” and “relieving PMS” and “relaxation” and so forth)

Echinacea

Significantly reduces the risk of catching a cold (but won’t help once you’ve caught it):

Echinacea for preventing and treating the common cold

Elderberry

Significantly hastens recovery from upper respiratory viral infections:

Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials

Evening Primrose

Fights neuropathy, along with many other benefits:

An updated review on pharmacological activities and phytochemical constituents of evening primrose

Fennel

Antinflammatory, along with many other benefits:

Foeniculum vulgare Mill: A Review of Its Botany, Phytochemistry, Pharmacology, Contemporary Application, and Toxicology

Ginkgo biloba

Antioxidant effects provide anti-aging benefits:

Advances in the Studies of Ginkgo Biloba Leaves Extract on Aging-Related Diseases

Ginseng

Combats fatigue:

Ginseng as a Treatment for Fatigue: A Systematic Review

Lavender

Enjoyed for its sedative effects, which is really does have:

Evidence for Sedative Effects of the Essential Oil of Lavender after Inhalation

Sage

Helps fight HIV type 1 and Herpes simplex type 2 (and probably other viruses, but that’s what we have the science for right now):

Aqueous extracts from peppermint, sage and lemon balm leaves display potent anti-HIV-1 activity

Valerian

Inconclusive data; “traditional use only” for restful sleep.

Can’t have everything!

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  • Frozen/Thawed/Refrozen Meat: How Much Is Safety, And How Much Is Taste?

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    What You Can (And Can’t) Safely Do With Frozen Meat

    Yesterday, we asked you:

    ❝You have meat in the freezer. How long is it really safe to keep it?❞

    …and got a range of answers, mostly indicating to a) follow the instructions (a very safe general policy) and b) do not refreeze if thawed because that would be unsafe. Fewer respondents indicated that meat could be kept for much longer than guidelines say, or conversely, that it should only be kept for weeks or less.

    So, what does the science say?

    Meat can be kept indefinitely (for all intents and purposes) in a freezer; it just might get tougher: True or False?

    False, assuming we are talking about a normal household electrical freezer that bottoms out at about -18℃ / 0℉.

    Fun fact: cryobiologists cryopreserve tissue samples (so basically, meat) at -196℃ / -320℉, and down at those temperatures, the tissues will last a lot longer than you will (and, for all practical purposes: indefinitely). There are other complications with doing so (such as getting the sample through the glass transition point without cracking it during the vitrification process) but those are beyond the scope of this article.

    If you remember back to your physics or perhaps chemistry classes at school, you’ll know that molecules move more quickly at higher temperatures, and more slowly at lower ones, only approaching true stillness as they near absolute zero (-273℃ / -459℉ / 0K ← we’re not saying it’s ok, although it is; rather, that is zero kelvin; no degree sign is used with kelvins)

    That means that when food is frozen, the internal processes aren’t truly paused; it’s just slowed to a point of near imperceptibility.

    So, all the way up at the relatively warm temperatures of a household freezer, a lot of processes are still going on.

    What this means in practical terms: those guidelines saying “keep in the freezer for up to 4 months”, “keep in the freezer for up to 9 months”, “keep in the freezer for up to 12 months” etc are being honest with you.

    More or less, anyway! They’ll usually underestimate a little to be on the safe side—but so should you.

    Bad things start happening within weeks at most: True or False?

    False, for all practical purposes. Again, assuming a normal and properly-working household freezer as described above.

    (True, technically but misleadingly: the bad things never stopped; they just slowed down to a near imperceptible pace—again, as described above)

    By “bad” here we should clarify we mean “dangerous”. One subscriber wrote:

    ❝Meat starts losing color and flavor after being in the freezer for too long. I keep meat in the freezer for about 2 months at the most❞

    …and as a matter of taste, that’s fair enough!

    It is unsafe to refreeze meat that has been thawed: True or False?

    False! Assuming it has otherwise been kept chilled, just the same as for fresh meat.

    Food poisoning comes from bacteria, and there is nothing about the meat previously having been frozen that will make it now have more bacteria.

    That means, for example…

    • if it was thawed (but chilled) for a period of time, treat it like you would any other meat that has been chilled for that period of time (so probably: use it or freeze it, unless it’s been more than a few days)
    • if it was thawed (and at room temperature) for a period of time, treat it like you would any other meat that has been at room temperature for that period of time (so probably: throw it out, unless the period of time is very small indeed)

    The USDA gives for 2 hours max at room temperature before considering it unsalvageable, by the way.

    However! Whenever you freeze meat (or almost anything with cells, really), ice crystals will form in and between cells. How much ice crystallization occurs depends on several variables, with how much water there is present in the food is usually the biggest factor (remember that animal cells are—just like us—mostly water).

    Those ice crystals will damage the cell walls, causing the food to lose structural integrity. When you thaw it out, the ice crystals will disappear but the damage will be left behind (this is what “freezer burn” is).

    So if your food seems a little “squishy” after having been frozen and thawed, that’s why. It’s not rotten; it’s just been stabbed countless times on a microscopic level.

    The more times you freeze and thaw and refreeze food, the more this will happen. Your food will degrade in structural integrity each time, but the safety of it won’t have changed meaningfully.

    Want to know more?

    Further reading:

    You can thaw and refreeze meat: five food safety myths busted

    Take care!

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  • Chickpeas vs Black Beans – Which is Healthier?

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    Our Verdict

    When comparing chickpeas to black beans, we picked the black beans.

    Why?

    They’re both great! But we consider the nutritional profile of black beans to be better:

    In terms of macros, black beans have a little more protein, while chickpeas have more carbohydrates. Generally speaking, people are not usually short of carbs in their diet, so we’ll go with the one with more protein. Black beans also have more fiber, which is important for heart health and more.

    In the category of micronutrients, black beans have twice as much potassium and twice as much calcium, as well as twice as much magnesium. Chickpeas, meanwhile are better for manganese and slightly higher in B vitamins, but B vitamins are everywhere (especially vitamin B5, pantothenic acid; that’s literally where its name comes from, it means “from everywhere”), so we don’t consider that as much of a plus as the black beans doubling up on potassium, calcium, and magnesium.

    So, do enjoy both, but if you’re going to pick, or lean more heavily on one, we recommend the black beans

    Further reading

    See also:

    Enjoy!

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  • Cavolo Nero & Sweet Potato Hash

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    🎶 Sweet potato hash? It’s a seasonal smash… Catches on in a flash… Let’s do the hash 🎶

    You will need

    • 6 oz cavolo nero, tough stems removed, chopped
    • 1 large sweet potato, diced
    • 1 large red onion, finely chopped
    • 1 parsnip, grated
    • 1 small red pepper, chopped
    • 4 oz baby portobello mushrooms, chopped
    • ½ cup fresh or thawed peas
    • ¼ bulb garlic, thinly sliced
    • 1 tbsp nutritional yeast
    • 2 tsp black pepper, coarse ground
    • 1 tsp dried rosemary
    • 1 tsp dried thyme (dried for convenience; fresh is also fine if you have it)
    • 1 tsp red chili flakes (dried for convenience; fresh is also fine if you have it)
    • 1 tsp ground turmeric
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Extra virgin olive oil

    Method

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

    1) Preheat the oven to 425℉ / 220℃.

    2) Toss the diced sweet potato in 1 tbsp olive oil, as well as the nutritional yeast, ground turmeric, black pepper, and MSG/salt, ensuring an even distribution. Roast in the oven on a lined baking tray, for 30 minutes, turning at least once to get all sides of the potato. When it is done, remove from the oven and set aside.

    3) Heat a little oil in a sauté pan or large skillet (either is fine; we’re not adding liquids today), and fry the onion, parsnip, and pepper until softened, which should take about 5 minutes (this is one reason why we grated the parsnip; the other is for the variation in texture).

    4) Add the garlic, mushrooms, herbs, and chili flakes, and cook for a further 1 minute, while stirring.

    5) Add the cavolo nero and peas, stir until the cavolo nero begins to wilt, and then…

    6) Add the roasted sweet potato; cook for about 5 more minutes, pressing down with the spatula here and there to mash the ingredients together.

    7) Turn the hash over when it begins to brown on the bottom, to lightly brown the other side too.

    8) Serve hot.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Why is cancer called cancer? We need to go back to Greco-Roman times for the answer

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    One of the earliest descriptions of someone with cancer comes from the fourth century BC. Satyrus, tyrant of the city of Heracleia on the Black Sea, developed a cancer between his groin and scrotum. As the cancer spread, Satyrus had ever greater pains. He was unable to sleep and had convulsions.

    Advanced cancers in that part of the body were regarded as inoperable, and there were no drugs strong enough to alleviate the agony. So doctors could do nothing. Eventually, the cancer took Satyrus’ life at the age of 65.

    Cancer was already well known in this period. A text written in the late fifth or early fourth century BC, called Diseases of Women, described how breast cancer develops:

    hard growths form […] out of them hidden cancers develop […] pains shoot up from the patients’ breasts to their throats, and around their shoulder blades […] such patients become thin through their whole body […] breathing decreases, the sense of smell is lost […]

    Other medical works of this period describe different sorts of cancers. A woman from the Greek city of Abdera died from a cancer of the chest; a man with throat cancer survived after his doctor burned away the tumour.

    Where does the word ‘cancer’ come from?

    Galen, the physician
    Why does the word ‘cancer’ have its roots in the ancient Greek and Latin words for crab? The physician Galen offers one explanation. Pierre Roche Vigneron/Wikimedia

    The word cancer comes from the same era. In the late fifth and early fourth century BC, doctors were using the word karkinos – the ancient Greek word for crab – to describe malignant tumours. Later, when Latin-speaking doctors described the same disease, they used the Latin word for crab: cancer. So, the name stuck.

    Even in ancient times, people wondered why doctors named the disease after an animal. One explanation was the crab is an aggressive animal, just as cancer can be an aggressive disease; another explanation was the crab can grip one part of a person’s body with its claws and be difficult to remove, just as cancer can be difficult to remove once it has developed. Others thought it was because of the appearance of the tumour.

    The physician Galen (129-216 AD) described breast cancer in his work A Method of Medicine to Glaucon, and compared the form of the tumour to the form of a crab:

    We have often seen in the breasts a tumour exactly like a crab. Just as that animal has feet on either side of its body, so too in this disease the veins of the unnatural swelling are stretched out on either side, creating a form similar to a crab.

    Not everyone agreed what caused cancer

    Bust of physician Erasistratus
    The physician Erasistratus didn’t think black bile was to blame. Didier Descouens/Musée Ingres-Bourdelle/Wikimedia, CC BY-SA

    In the Greco-Roman period, there were different opinions about the cause of cancer.

    According to a widespread ancient medical theory, the body has four humours: blood, yellow bile, phlegm and black bile. These four humours need to be kept in a state of balance, otherwise a person becomes sick. If a person suffered from an excess of black bile, it was thought this would eventually lead to cancer.

    The physician Erasistratus, who lived from around 315 to 240 BC, disagreed. However, so far as we know, he did not offer an alternative explanation.

    How was cancer treated?

    Cancer was treated in a range of different ways. It was thought that cancers in their early stages could be cured using medications.

    These included drugs derived from plants (such as cucumber, narcissus bulb, castor bean, bitter vetch, cabbage); animals (such as the ash of a crab); and metals (such as arsenic).

    Galen claimed that by using this sort of medication, and repeatedly purging his patients with emetics or enemas, he was sometimes successful at making emerging cancers disappear. He said the same treatment sometimes prevented more advanced cancers from continuing to grow. However, he also said surgery is necessary if these medications do not work.

    Surgery was usually avoided as patients tended to die from blood loss. The most successful operations were on cancers of the tip of the breast. Leonidas, a physician who lived in the second and third century AD, described his method, which involved cauterising (burning):

    I usually operate in cases where the tumours do not extend into the chest […] When the patient has been placed on her back, I incise the healthy area of the breast above the tumour and then cauterize the incision until scabs form and the bleeding is stanched. Then I incise again, marking out the area as I cut deeply into the breast, and again I cauterize. I do this [incising and cauterizing] quite often […] This way the bleeding is not dangerous. After the excision is complete I again cauterize the entire area until it is dessicated.

    Cancer was generally regarded as an incurable disease, and so it was feared. Some people with cancer, such as the poet Silius Italicus (26-102 AD), died by suicide to end the torment.

    Patients would also pray to the gods for hope of a cure. An example of this is Innocentia, an aristocratic lady who lived in Carthage (in modern-day Tunisia) in the fifth century AD. She told her doctor divine intervention had cured her breast cancer, though her doctor did not believe her.

    Ancient city of Carthage
    Innocentia from Carthage, in modern-day Tunisia, believed divine intervention cured her breast cancer. Valery Bareta/Shutterstock

    From the past into the future

    We began with Satyrus, a tyrant in the fourth century BC. In the 2,400 years or so since then, much has changed in our knowledge of what causes cancer, how to prevent it and how to treat it. We also know there are more than 200 different types of cancer. Some people’s cancers are so successfully managed, they go on to live long lives.

    But there is still no general “cure for cancer”, a disease that about one in five people develop in their lifetime. In 2022 alone, there were about 20 million new cancer cases and 9.7 million cancer deaths globally. We clearly have a long way to go.

    Konstantine Panegyres, McKenzie Postdoctoral Fellow, Historical and Philosophical Studies, The University of Melbourne

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

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  • What to Eat When – by Drs. Michael Roizen and Michael Crupain

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    Here at 10almonds, we cover a lot of the “what to eat”, but tend to only sometimes touch on the “when”—and indeed, this is a reflection of a popular focus. But what if we were to pay a little more attention to that “when”; what would it get us?

    According to Drs. Roizen and Crupain… Quite a bit!

    In this work, they take into account the various factors affecting the benefit (or harm!) of what we eat when:

    • in the context of our circadian rhythm
    • in the context of our insulin responses
    • in the context of intermittent fasting

    The style throughout is very focused on practical actionable advice. For example, amongst other lifestyle-adjustment suggestions, the authors make the case for front-loading various kinds of food earlier in the day, and eating more attentively and mindfully when we do eat.

    They also offer a lot of “quick tips” of the kind we love here at 10almonds! Ranging from “how about this breakfast idea” to “roasting chickpeas like this makes a great snack” to “this dessert is three healthy foods disguised as a sundae”

    All in all, if you’d like a stack of small tweaks that can add up to a big difference in your overall health, this is a book for you.

    Click here to get “What To Eat When” from Amazon today!

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  • Why Chronic Obstructive Pulmonary Disease (COPD) Is More Likely Than You Think

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    Chronic Obstructive Pulmonary Disease (COPD): More Likely Than You Think

    COPD is not so much one disease, as rather a collection of similar (and often overlapping) diseases. The main defining characteristic is that they are progressive lung diseases. Historically the most common have been chronic bronchitis and emphysema, though Long COVID and related Post-COVID conditions appear to have been making inroads.

    Lung cancer is generally considered separately, despite being a progressive lung disease, but there is crossover too:

    COPD prevalence is increased in lung cancer, independent of age, sex and smoking history

    COPD can be quite serious:

    Life expectancy and years of life lost in Chronic Obstructive Pulmonary Disease: Findings from the NHANES III Follow-up Study

    “But I don’t smoke”

    Great! In fact we imagine our readership probably has disproportionately few smokers compared to the general population, being as we all are interested in our health.

    But, it’s estimated that 30,000,000 Americans have COPD, and approximately half don’t know it. Bear in mind, the population of the US is a little over 340,000,000, so that’s a little under 9% of the population.

    Click here to see a state-by-state breakdown (how does your state measure up?)

    How would I know if I have it?

    It typically starts like any mild respiratory illness. Likely shortness of breath, especially after exercise, a mild cough, and a frequent need to clear your throat.

    Then it will get worse, as the lungs become more damaged; each of those symptoms might become stronger, as well as chest tightness and a general lack of energy.

    Later stages, you guessed it, the same but worse, and—tellingly—weight loss.

    The reason for the weight loss is because you are getting less oxygen per breath, making carrying your body around harder work, meaning you burn more calories.

    What causes it?

    Lots of things, with smoking being up at the top, or being exposed to a lot of second-hand smoke. Working in an environment with a lot of air pollution (for example, working around chemical fumes) can cause it, as can inhaling dust. New Yorkers: yes, that dust too. It can also develop from other respiratory illnesses, and some people even have a genetic predisposition to it:

    Alpha-1 antitrypsin deficiency: a commonly overlooked cause of lung disease

    Is it treatable?

    Treatment varies depending on what form of it you have, and most of the medical interventions are beyond the scope of this article. Suffice it to say, there are medications that can be taken (including bronchodilators taken via an inhaler device), corticosteroids, antibiotics and antivirals of various kinds if appropriate. This is definitely a “see your doctor” item though, because there are is far too much individual variation for us to usefully advise here.

    However!

    There are habits we can do to a) make COPD less likely and b) make COPD at least a little less bad if we get it.

    Avoiding COPD:

    • Don’t smoke. Just don’t.
      • Avoid second-hand smoke if you can
    • Avoid inhaling other chemicals/dust that may be harmful
    • Breathe through your nose, not your mouth; it filters the air in a whole bunch of ways
      • Seriously, we know it seems like nostril hairs surely can’t do much against tiny particles, but tiny particles are attracted to them and get stuck in mucous and dealt with by our immune system, so it really does make a big difference

    Managing COPD:

    • Continue the above things, of course
    • Exercise regularly, even just light walking helps; we realize it will be difficult
    • Maintain a healthy weight if you can
      • This means both ways; COPD causes weight loss and that needs to be held in check. But similarly, you don’t want to be carrying excessive weight either; that will tire you even more.
    • Look after the rest of your health; everything else will now hit you harder, so even small things need to be taken seriously
    • If you can, get someone to help / do your household cleaning for you, ideally while you are not in the room.

    Where can I get more help/advice?

    As ever, speak to your doctor if you are concerned this may be affecting you. You can also find a lot of resources via the COPD Foundation’s website.

    Take care of yourself!

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