Herbs For Evidence-Based Health & HealingĀ 

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Herbs have been used since prehistoric times to treat injuries and illnesses, but which ones actually work, as opposed to being ā€œold wives’ talesā€?

Even today, in pharmacies herbals products may come with a disclaimer ā€œbased on traditional use onlyā€, which, in scientific terms, means it likely performs no better than placebo.

This is a ā€œSaturday Life Hacksā€ edition, not a ā€œResearch Review Mondayā€, 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 ā€œsettling the stomachā€ and ā€œrelieving PMSā€ and ā€œrelaxationā€ 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; ā€œtraditional use onlyā€ for restful sleep.

Can’t have everything!

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  • Puritans Pride Resveratrol vs Life Extension Resveratrol – Which is Healthier

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    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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  • What Causes Your Appendix To Burst?

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    And what does it feel like?

    Spoiler: it isn’t fun

    Story time: in April 1961, during the Sixth Soviet Antarctic Expedition, Dr. Leonid Rogozov developed appendicitis while isolated by a blizzard, leaving him with the choice of waiting for help (near certain death) or performing surgery on himself (not an enviable task, but fair chance of survival); he successfully removed his own appendix under local anesthesia and returned to work two weeks later.

    And that’s why it’s now not uncommon to have a prophylactic appendectomy before going there!

    First, let’s bust a myth: the appendix is a small, worm-shaped pouch attached to the large intestine that contains a diverse community of gut microbes; although once considered a useless evolutionary remnant, evidence suggests it evolved independently in many mammals, suggesting it serves some useful functions, such as (at the very least) acting as a non-moving (unlike the rest of the gut) reservoir for beneficial gut bacteria, and/or contributing to beneficial immune responses.

    However. Sometimes the immune responses are not at all beneficial, and appendicitis usually begins when the appendix becomes blocked, often by an appendicolith (hardened feces), or when infections and/or misfiring immune responses cause nearby lymph tissue to swell and seal its opening.

    This gets very dangerous very quickly because the appendix is a closed-ended pouch, meaning blockage causes pressure to build, allowing bacteria to multiply rapidly; as swelling increases, blood flow is reduced, weakening the appendix until it may rupture, releasing bacteria into the abdominal cavity and causing a potentially life-threatening infection.

    How to recognize it: appendicitis typically causes pain that begins near the belly button before moving to the lower right abdomen and becoming more severe, unlike a typical stomach ache.

    Not included in the video, but there’s a useful self-check that you can do too: if you are experiencing a sharp pain in that general area and are worrying if it is appendicitis, then pressing on the appropriately named McBurney’s point is a first-line test for appendicitis. If, after pressing, it hurts a lot more upon removal of pressure (rather than upon application of pressure), this is considered a likely sign of appendicitis. Get thee to a hospital, quickly.

    And if it doesn’t? Still get it checked out at your earliest convenience, of course (better safe than sorry), but you might make an appointment instead of calling an ambulance.

    For more on all of this (apart from that last addition of ours), enjoy:

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

    Want to learn more?

    You might also like:

    Women and Minorities Bear the Brunt of Medical Misdiagnosis

    Take care!

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  • Stiff After Sitting? Before You Stand Up, Do This For Easier First Steps

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    Dr. Alyssa Kuhn, arthritis expert, shows us how:

    Are you sitting comfortably? Then we’ll begin…

    The answer is as simple as a leg extension warm-up: straighten your knee by kicking your leg out, or sliding your heel forwards, before standing.

    This need not be overly vigorous; keep your movement gentle and within a comfortable range, while aiming to get your knee as straight as possible without forcing it. Even a few repetitions before standing can noticeably improve how your first steps feel!

    The goal here is modest: just move your joints briefly before standing, rather than treating this like a full workout to make standing feel smoother and easier.

    That’s it; that’s the trick!

    For a visual demonstration though, enjoy:

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

    Want to learn more?

    You might also like:

    How To Get Out Of Any Low Chair Without Help ← for anyone wondering “but what if it’s a low chair?”

    Take care!

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  • Water: For Health, for Healing, for Life – by Dr. Fereydoon Batmanghelidj

    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.

    Notwithstanding the cover’s declaration of ā€œyou’re not sick, you’re thirstyā€, in fact this book largely makes the argument that both are often the case simultaneously, and that dehydration plays a bigger role in disease pathogenesis and progression than it is credited for.

    You may be wondering: is this 304 pages to say ā€œdrink some waterā€?

    And the answer is: yes, somewhat. However, it also goes into detail of how and why it is relevant in each case, which means that there will be, once you have read this, more chance of your dehydrated and thus acutely-less-functional brain going ā€œoh, I remember what this isā€ rather than just soldiering on dehydrated because you are too dehydrated to remember to hydrate.

    The strength of the book really is in motivation; understanding why things happen the way they do and thus why they matter, is a huge part of then actually being motivated to do something about it. And let’s face it, a ā€œyes, I will focus on my hydrationā€ health kick is typically sustained for less time than many more noticeable (e.g. diet and exercise) healthy lifestyle adjustments, precisely because there’s less there to focus on so it gets forgotten.

    The style is a little dated (the book is from 2003, and the style feels like it is from the 80s, which is when the author was doing most of his research, before launching his first book, which we haven’t read-and-reviewed yet, in 1992) but perfectly clear and pleasant to read.

    Bottom line: this book may well get you to actually drink more water

    Click here to check out Water: For Health, for Healing, for Life, and get hydrating!

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  • Most People Who Start GLP-1 RAs Quit Them Within A Year (Here’s Why)

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    Specifically, 54% quit within one year, with that number rising to 72% within two years.

    We first wrote about GLP-1 receptor agonists (i.e. semaglutide drugs like Ozempic and Wegovy) a couple of years ago when popularity was just beginning to take off:

    Semaglutide for Weight Loss?

    However, as we had room only to touch briefly on the side effects and what happens when you stop taking it, you might also want to check out:

    What happens when I stop taking a drug like Ozempic or Mounjaro?

    …and:

    Considering taking Wegovy to lose weight? Here are the risks and benefits – and how it differs from Ozempic

    Notwithstanding all this information, there’s a lot of science that has still yet to be done. If you’re a regular 10almonds reader, you’ll be familiar with our research review articles—this one was more of a non-research review, i.e. looking at the great absence of evidence in certain areas, and the many cases of research simply not asking the right questions, for example:

    āOf the four studies that actually looked at the macros (unlike most studies), they found that on average, protein intake decreased by 17.1%. Which is a big deal!

    It’s an especially big deal, because while protein’s obviously important for everyone, it’s especially important for anyone trying to lose weight, because muscle mass is a major factor in metabolic base rate—which in turn is much important for fat loss/maintenance than exercise, when it comes to how many calories we burn by simply existing.

    A reasonable hypothesis, therefore, is that one of the numerous reasons people who quit GLP-1 agonists immediately put fat back on, is because they probably lost muscle mass in amongst their weight loss, meaning that their metabolic base rate will have decreased, meaning that they end up more disposed to put on fat than before.āž

    Read in full: Semaglutide’s Surprisingly Unexamined Effects ← there are a lot more (equally concerning) items discussed in this article

    Why people quit GLP-1 RAs

    There was a large (n=125,474) study of US adults. The average age was about 54 years, and about 65% were female.

    From the total data pool (i.e. not narrowing it down by demographic), 54% stopped within a year, and 72% within two years.

    The factors most associated with discontinuation were:

    • age above 65 years
    • not having type 2 diabetes

    The main reasons given for discontinuation were:

    • High costs: self-explanatory, but it’s worth noting that people who stopped for this reason were more likely to restart later.
    • Adverse side effects: the most common ones were nausea, vomiting, diarrhea, constipation, stomach pain, and loss of appetite. Rarer, but more seriously, side effects included: pancreatitis (severe abdominal pain, nausea, vomiting), gallbladder issues (gallstones, cholecystitis), kidney problems, severe allergic reactions (rash, swelling, difficulty breathing), hypoglycemia, especially if taken with insulin or other diabetes medications, changes in vision (worsening diabetic retinopathy), and an increased heart rate.
    • Disappointingly little weight loss: the researchers noted that GLP-1 RA results are “heterogenous”, meaning, they differ a lot. For those for whom it didn’t work, quitting was more likely, for obvious reasons. See also: 10 Mistakes To Sabotage Your Ozempic Progress
    • Successful weight loss: while it is widely known that if one stops taking GLP-1 RAs, weight regain is the usual next thing to happen, there are a lot of people who go onto GLP-1 RAs with the rationale “I’ll just use this to lose the weight, and then I’ll keep the weight off with my diet and lifestyle”. Which sounds reasonable, but because of the specific mechanisms of actions of GLP-1 RAs, it simply doesn’t work that way (and, as we mentioned above, there are reasons that you may, after stopping taking GLP-1 RAs, be more disposed to put weight on than you were before you started). So, by the best of current science (which admittedly is not amazing when it comes to this topic), it does seem that taking GLP-1 RAs is a lifetime commitment.

    You can read the study itself here:

    Discontinuation and Reinitiation of Dual-Labeled GLP-1 Receptor Agonists Among US Adults With Overweight or Obesity

    Want to get similar results, without GLP-1 RAs?

    Then check out:

    5 Ways To Naturally Boost The ā€œOzempic Effectā€ ← this is about natural ways of doing similar hormone-hacking to what GLP-1 RAs do

    and

    Ozempic vs Five Natural Supplements ← this is about metabolism-tweaking supplements

    and

    Hack Your Hunger ← this is about appetite management

    Take care!

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  • Almost half of antibiotic prescribing for surgery is inappropriate, new report shows

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    Inappropriate antibiotic prescribing around the time of surgery and long-term prescribing in aged care are among a mixed bag of findings of a recent report into antibiotic use and resistance in Australia.

    The report shows while fewer antibiotics are prescribed in the community than a decade ago, there is still room to improve antibiotic prescribing in hospitals.

    We are both involved in antibiotic stewardship programs, primarily in hospitals, which aim to improve the use of antibiotics to improve patient care and reduce the potential for antimicrobial resistance.

    Here’s why antibiotic resistance is so concerning and what the latest report tells us.

    Why is antibiotic use and resistance important?

    Factors driving antibiotic use tend to be different in hospitals and in the community.

    In hospitals, there are more patients with infections, and these are also places where patients come to with resistant infections. Here, a common dilemma is making sure sick patients receive antibiotics quickly, balanced with not overusing them unnecessarily.

    In the community, GPs often have to use careful clinical judgement to determine whether antibiotics are required, or if the patient will recover without them.

    If we think of this issue at the level of individual patients, the risks may feel small. But at the population level, using the wrong antibiotic, or using it when it’s not needed, or for too long increases the risk of antibiotic resistance.

    This is where bacteria become resistant to the usual treatment options, so infections may continue to progress despite treatment.

    This occurs due to ā€œselection pressureā€. This means the bacteria acquire changes that enable them to evade the effect of antibiotics, and these resistant strains continue to grow and spread.

    Why are antibiotics used in surgery?

    Antibiotics are mostly used around the time of surgery as one way to prevent, rather than treat, an infection.

    They are generally needed only for procedures where there is a higher risk of infection and for a short period (mostly a single dose before surgery or for up to 24 hours afterwards).

    This report shows that just under half (42.7%) of antibiotic use for surgical procedures was not appropriate. The main areas that we need to work on are:

    • only using antibiotics for surgery where there is a high risk of infection
    • the time we administer the antibiotic dose, ideally within an hour before the skin is cut
    • the choice of antibiotic – sufficient to cover the organisms that could cause infection, but not unnecessarily broad that it may cause side effects or antibiotic resistance.

    Inappropriate antibiotic use in surgery may have several consequences.

    Giving the antibiotic at the wrong time (too early, or too late) reduces its effectiveness. Giving it for surgery where there is a low risk of infection, or for too long unnecessarily exposes patients to the risk of antibiotic side effects such as diarrhoea, as well as increasing the risk of antibiotic resistance.

    How about aged-care facilities?

    The report shows residents of aged-care homes receive high amounts of antibiotics.

    Two striking statistics were that four in five residents (79.5%) received at least one antibiotic prescription each year. About one in three patients (34.7%) were given an antibiotic for more than six months.

    Aged-care residents are at a higher risk of developing infections and it can sometimes be harder to spot the signs and symptoms of an infection.

    So using antibiotics to prevent infection can sometimes be appropriate but should be a last resort. This is because infections that ā€œbreak throughā€ to cause infection despite preventative antibiotics are more likely to be resistant.

    What else did the report find?

    The report also included critical antimicrobial resistances. These microorganisms are a serious threat to some of our last-line antibiotics. These are very difficult to treat and require specialised antibiotics and medical care.

    The reported number of these organisms more than doubled from 2022, to 3,389, or more than nine cases each day, in 2024.

    The report also highlights that many of these organisms are acquired overseas, reinforcing the regional and global context of antibiotic resistance.

    What can we do to reduce antibiotic resistance?

    We’ve previously written about actions we can take to reduce antibiotic use. This latest report reinforces that we should:

    • raise awareness that many infections will get better by themselves, and don’t necessarily need antibiotics
    • for aged-care residents, regularly review medications, including antibiotics, and check if they are still needed
    • use the antibiotics we have more appropriately and for as short a time as possible, supported by appropriate oversight in hospitals, and at state and national levels
    • continue to monitor for infections due to resistant bacteria to inform control policies
    • reduce cross-transmission of resistant organisms in hospitals and in the community
    • prevent infections by other means, such as clean water, sanitation, hygiene and vaccines
    • continue to develop new antibiotics and alternatives to antibiotics, and ensure the right incentives are in place to encourage a continuous pipeline of new antibiotics.

    The wider context

    This report is only one part of the picture of how and where antibiotics are used in Australia.

    We have previously estimated that around 60% of antibiotics in Australia are used in animals.

    This issue was highlighted by recent use of the antibiotic florfenicol in Tasmanian salmon farms. This is closely related to chloramphenicol, an antibiotic used in humans.

    This reinforces the need to take a co-ordinated strategy across different sectors, an approach that has worked before in Australia.

    There would also be benefits from responding to antibiotic resistance in a similar way to how we respond to other public health threats. So bringing the national response into the Australian Centre for Disease Control, which was launched officially at the start of 2026, should strengthen our efforts.

    Allen Cheng, Professor of Infectious Diseases, Monash University and Kelly Cairns, PhD Candidate studying antimicrobial resistance, Department of Infectious Diseases, The Alfred Hospital and School of Translational Medicine, Monash University

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

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