Here’s To Getting Assuredly Good Health

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An unusual amount of excitement in the health news world this week, with health insurance in the spotlight:

Deny, Delay, Depose?

Insurance company UnitedHealthcare, which used AI with a 90% error rate to deny insurance claims (of which, disproportionately denying insurance claims of the elderly), has come under extra public scrutiny this week for its recent-years business practices:

❝Nearly 1 in 5 insured adults experienced claim denials during a 12-month period.

Those with job-based insurance or Affordable Care Act policies ran into this problem about twice as often as those covered by Medicare or Medicaid❞

…although, the company has dramatically increased its care denials for Medicare Advantage enrollees, doubling the rate of denials as it implemented its new, automated denials process.

Anesthesiologist Dr. Brain Schmutzler noted:

❝We have a bigger issue with the insurance companies in general, who, essentially, it’s their job to make money, not to actually pay for health care❞

And in those cases where healthcare is not denied, it is often dangerously delayed, as insurance companies can stall for time to decide whether they’re going to pay or not.

One useful take-away from all of this is that if your insurance claim is denied, consider fighting it, as often they can be overturned.

Specifically, it can be good to insist on knowing who (named persons) was involved in the denial process, and their qualifications. Once upon a time, this was mostly unqualified interns, which prompted insurance companies to reverse the denial rather than admit that; nowadays it’s mostly AI, which many companies can hope will shield them from culpability—either way, fighting for one’s rights can often be successful.

Read in full: Killing of UnitedHealthcare CEO prompts flurry of stories on social media over denied insurance claims

Related: With Medical Debt Burdening Millions, a Financial Regulator Steps In to Help

Rest Easy

Health insurer Elevance Health (formerly Anthem Blue Cross Blue Shield), had last month announced plans to limit its coverage for anesthesia used in operations, whereby they would pay for only a certain amount of anesthetic, and if the procedure was still ongoing when that amount had been used, then well, you were on your own.

However, on Thursday afternoon and allegedly completely coincidentally in the wake of the Wednesday assassination of the CEO who oversaw the denial of so many health insurance claims, this decision to limit paying for anesthesia was reversed, retracted, and they are now doing their best to downplay what the proposal would have meant for anesthesiologists and patients:

Read in full: Insurance company halts plan to put time limits on coverage for anesthesia during surgery

Related: The Insider’s Guide To Making Hospital As Comfortable As Possible ← an anesthesiologist’s tips

Getting a good grip of your health

What’s the best indicator of good health when it comes to age-related health issues? It’s not BMI! Could it be blood pressure? It could, but the news presently is about grip strength.

While training to have an amazing grip (and neglecting all else) will not necessarily increase your general healthspan, having a weak or strong grip is strongly associated with, respectively, having weak or strong general health in later years.

This is because unless someone has been training very unnaturally, grip strength is a good general measure of overall muscle strength, which in turn is a good indicator of metabolic health, as well as bodily robustness.

Read in full: Handgrip strength is a reliable predictor for age-related disease and disability, finds study

Related: Resistance Is Useful! (Especially As We Get Older)

Take care!

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  • Feminist narratives are being hijacked to market medical tests not backed by evidence

    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.

    Corporations have used feminist language to promote their products for decades. In the 1980s, companies co-opted messaging about female autonomy to encourage women’s consumption of unhealthy commodities, such as tobacco and alcohol.

    Today, feminist narratives around empowerment and women’s rights are being co-opted to market interventions that are not backed by evidence across many areas of women’s health. This includes by commercial companies, industry, mass media and well-intentioned advocacy groups.

    Some of these health technologies, tests and treatments are useful in certain situations and can be very beneficial to some women.

    However, promoting them to a large group of asymptomatic healthy women that are unlikely to benefit, or without being transparent about the limitations, runs the risk of causing more harm than good. This includes inappropriate medicalisation, overdiagnosis and overtreatment.

    In our analysis published today in the BMJ, we examine this phenomenon in two current examples: the anti-mullerian hormone (AMH) test and breast density notification.

    The AMH test

    The AMH test is a blood test associated with the number of eggs in a woman’s ovaries and is sometimes referred to as the “egg timer” test.

    Although often used in fertility treatment, the AMH test cannot reliably predict the likelihood of pregnancy, timing to pregnancy or specific age of menopause. The American College of Obstetricians and Gynaecologists therefore strongly discourages testing for women not seeking fertility treatment.

    Woman sits in a medical waiting room
    The AMH test can’t predict your chance of getting pregnant.
    Anastasia Vityukova/Unsplash

    Despite this, several fertility clinics and online companies market the AMH test to women not even trying to get pregnant. Some use feminist rhetoric promising empowerment, selling the test as a way to gain personalised insights into your fertility. For example, “you deserve to know your reproductive potential”, “be proactive about your fertility” and “knowing your numbers will empower you to make the best decisions when family planning”.

    The use of feminist marketing makes these companies appear socially progressive and champions of female health. But they are selling a test that has no proven benefit outside of IVF and cannot inform women about their current or future fertility.

    Our recent study found around 30% of women having an AMH test in Australia may be having it for these reasons.

    Misleading women to believe that the test can reliably predict fertility can create a false sense of security about delaying pregnancy. It can also create unnecessary anxiety, pressure to freeze eggs, conceive earlier than desired, or start fertility treatment when it may not be needed.

    While some companies mention the test’s limitations if you read on, they are glossed over and contradicted by the calls to be proactive and messages of empowerment.

    Breast density notification

    Breast density is one of several independent risk factors for breast cancer. It’s also harder to see cancer on a mammogram image of breasts with high amounts of dense tissue than breasts with a greater proportion of fatty tissue.

    While estimates vary, approximately 25–50% of women in the breast screening population have dense breasts.

    Young woman has mammogram
    Dense breasts can make it harder to detect cancer.
    Tyler Olsen/Shutterstock

    Stemming from valid concerns about the increased risk of cancer, advocacy efforts have used feminist language around women’s right to know such as “women need to know the truth” and “women can handle the truth” to argue for widespread breast density notification.

    However, this simplistic messaging overlooks that this is a complex issue and that more data is still needed on whether the benefits of notifying and providing additional screening or tests to women with dense breasts outweigh the harms.

    Additional tests (ultrasound or MRI) are now being recommended for women with dense breasts as they have the ability to detect more cancer. Yet, there is no or little mention of the lack of robust evidence showing that it prevents breast cancer deaths. These extra tests also have out-of-pocket costs and high rates of false-positive results.

    Large international advocacy groups are also sponsored by companies that will financially benefit from women being notified.

    While stronger patient autonomy is vital, campaigning for breast density notification without stating the limitations or unclear evidence of benefit may go against the empowerment being sought.

    Ensuring feminism isn’t hijacked

    Increased awareness and advocacy in women’s health are key to overcoming sex inequalities in health care.

    But we need to ensure the goals of feminist health advocacy aren’t undermined through commercially driven use of feminist language pushing care that isn’t based on evidence. This includes more transparency about the risks and uncertainties of health technologies, tests and treatments and greater scrutiny of conflicts of interests.

    Health professionals and governments must also ensure that easily understood, balanced information based on high quality scientific evidence is available. This will enable women to make more informed decisions about their health.The Conversation

    Brooke Nickel, NHMRC Emerging Leader Research Fellow, University of Sydney and Tessa Copp, NHMRC Emerging Leader Research Fellow, University of Sydney

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

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  • Cacao vs Carob – 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 cacao to carob, we picked the cacao.

    Why?

    It’s close, and may depend a little on your priorities!

    In terms of macros, the cacao has more protein and fat, while the carob has more carbohydrates, mostly sugar. Since people will not generally eat this by the spoonful, and will instead either make drinks or cook with it, we can’t speak for the glycemic index or general health impact of the sugars. As for the fats, on the one hand the cacao does contain saturated fat; on the other, this merely means that different saturated fat will usually be added to the carob if making something with it. Still, slight win for the carob on the fat front. Protein, of course, is entirely in cacao’s favor.

    In the category of vitamins and minerals, they’re about equal on vitamins, while cacao wins easily on the mineral front, boasting more copper, iron, magnesium, manganese, and phosphorus.

    While both have a generous antioxidant content, this one’s another win for cacao, with about 3x the active polyphenols and flavonoids.

    In short: both are good, consumed in moderation and before adding unhealthy extra ingredients—but we say cacao comes out the winner.

    If you’re looking specifically for the above-depicted products, by the way, here they are:

    Cacao powder | Carob powder

    Want to learn more?

    You might like to read:

    Enjoy!

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  • Avocado vs Goji Berries – 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 avocado to goji berries, we picked the avocado.

    Why?

    It takes a special non-dried food to beat a dried food for nutritional density, but avocado manages it!

    In terms of macros, avocados have more (famously health) fat; mostly monounsaturated with some polyunsaturated and a little bit of saturated, with some omega-3 and omega-6, in a healthy ratio. Meanwhile, goji berries have more fiber, carbs, and protein. As for glycemic indices, avocados are low GI (40), but goji berries are zero-GI, or, functionally, a negative glycemic index as (notwithstanding their sugar content!) they have an overall lowering effect on blood sugars. In short, both of these fruits have very different things to offer in the macros category, so we’re declaring this round a tie.

    In the category of vitamins, avocados have more of vitamins A, B1, B2, B3, B5, B6, B7, B9, E, K, and choline, while goji berries have more vitamin C. A clear win for avocados!

    When it comes to minerals, avocados have more copper, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while goji berries have more calcium and iron. Another win for avocados!

    In short, enjoy either or both (diversity is good), but for overall nutritional density, avocados win this superfood showdown today.

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Enjoy!

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  • The 3 Phases Of Fat Loss (& How To Do It Right!)

    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.

    Cori Lefkowith, of “Redefining Strength” and “Strength At Any Age” fame, has advice:

    As easy as 1, 2, 3?

    Any kind of fat loss plan will not work unless it takes into account that the body can and will adapt to a caloric deficit, meaning that constantly running a deficit will only ever yield short term results, followed by regaining weight (and feeling hungry the whole time). So, instead, if fat loss is your goal, you might want to consider doing it in these stages:

    1. Lifestyle adjustments (main phase)

    Focus on sustainable, gradual improvements in diet and workouts.

    • Key strategies:
      • Start with small, manageable changes, for example focusing on making your protein intake around 30–35% of your total calories.
      • Track your current habits to identify realistic adjustments.
      • Balance strength training and cardio, as maintaining your muscle is (and will remain) important.
    • Signs of Progress:
      • Slow changes in the numbers on the scale (up to 1 lb/week).
      • Inches being lost (but probably not many), improved energy levels, and stable performance in workouts.

    Caution: avoid feelings of extreme hunger or restriction. This is not supposed to be arduous.

    2. Mini cut (short-term intensive)

    Used for quick fat loss or breaking plateaus; lasts 7–14 days.

    • Key strategies:
      • Larger calorie deficit (e.g: 500 calories).
      • High protein intake (40–50% of your total calories).
      • Focus on strength training and reduce cardio, to avoid muscle loss.
    • Signs of Progress:
      • Rapid scale changes (up to 5 lbs/week).
      • Reduced bloating, potential energy dips, and cravings.
      • Temporary performance stagnation in workouts. Don’t worry about this; it’s expected and fine.

    Caution: do not exceed 21 days, to avoid the metabolic adaptation that we talked about.

    3. Diet break (rest & reset)

    A maintenance period to recharge mentally and physically, typically lasting 7–21 days.

    • Key strategies:
      • Gradually increase calories (200–500) to maintenance level.
      • Focus on performance goals and reintroducing foods you enjoy.
      • Combine strength training with steady-state cardio.
    • Signs of Progress:
      • Increased energy, improved workout performance, and feeling fuller.
      • Scale may fluctuate initially but stabilize or decrease by the end.
      • Inches will be lost as muscle is built and fat is burned.

    The purpose of this third stage is to prevent metabolic adaptation, regain motivation, and (importantly!) test maintenance.

    For more on these and how best to implement them, enjoy:

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

    Want to learn more?

    You might also like to read:

    Can We Do Fat Redistribution?

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  • I’ve been sick. When can I start exercising again?

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    You’ve had a cold or the flu and your symptoms have begun to subside. Your nose has stopped dripping, your cough is clearing and your head and muscles no longer ache.

    You’re ready to get off the couch. But is it too early to go for a run? Here’s what to consider when getting back to exercising after illness.

    Ketut Subiyanto/Pexels

    Exercise can boost your immune system – but not always

    Exercise reduces the chance of getting respiratory infections by increasing your immune function and the ability to fight off viruses.

    However, an acute bout of endurance exercise may temporarily increase your susceptibility to upper respiratory infections, such as colds and the flu, via the short-term suppression of your immune system. This is known as the “open window” theory.

    A study from 2010 examined changes in trained cyclists’ immune systems up to eight hours after two-hour high-intensity cycling. It found important immune functions were suppressed, resulting in an increased rate of upper respiratory infections after the intense endurance exercise.

    So, we have to be more careful after performing harder exercises than normal.

    Can you exercise when you’re sick?

    This depends on the severity of your symptoms and the intensity of exercise.

    Mild to moderate exercise (reducing the intensity and length of workout) may be OK if your symptoms are a runny nose, nasal congestion, sneezing and minor sore throat, without a fever.

    Exercise may help you feel better by opening your nasal passages and temporarily relieving nasal congestion.

    Man walks on a beach
    If you have a runny or blocked nose and no fever, low-intensity movement such as a walk might help. Laker/Pexels

    However, if you try to exercise at your normal intensity when you are sick, you risk injury or more serious illness. So it’s important to listen to your body.

    If your symptoms include chest congestion, a cough, upset stomach, fever, fatigue or widespread muscle aches, avoid exercising. Exercising when you have these symptoms may worsen the symptoms and prolong the recovery time.

    If you’ve had the flu or another respiratory illness that caused a high fever, make sure your temperature is back to normal before getting back to exercise. Exercising raises your body temperature, so if you already have a fever, your temperature will become high quicker, which makes you sicker.

    If you have COVID or other contagious illnesses, stay at home, rest and isolate yourself from others.

    When you’re sick and feel weak, don’t force yourself to exercise. Focus instead on getting plenty of rest. This may actually shorten the time it takes to recover and resume your normal workout routine.

    I’ve been sick for a few weeks. What has happened to my strength and fitness?

    You may think taking two weeks off from training is disastrous, and worry you’ll lose the gains you’ve made in your previous workouts. But it could be just what the body needs.

    It’s true that almost all training benefits are reversible to some degree. This means the physical fitness that you have built up over time can be lost without regular exercise.

    To study the effects of de-training on our body functions, researchers have undertaken “bed rest” studies, where healthy volunteers spend up to 70 days in bed. They found that V̇O₂max (the maximum amount of oxygen a person can use during maximal exercise, which is a measure of aerobic fitness) declines 0.3–0.4% a day. And the higher pre-bed-rest V̇O₂max levels, the larger the declines.

    In terms of skeletal muscles, upper thigh muscles become smaller by 2% after five days of bed rest, 5% at 14 days, and 12% at 35 days of bed rest.

    Muscle strength declines more than muscle mass: knee extensor muscle strength gets weaker by 8% at five days, 12% at 14 days and more than 20% after around 35 days of bed rest.

    This is why it feels harder to do the same exercises after resting for even five days.

    Man sits on the side of his bed
    In bed rest studies, participants don’t get up. But they do in real life. Olly/Pexels

    But in bed rest studies, physical activities are strictly limited, and even standing up from a bed is prohibited during the whole length of a study. When we’re sick in bed, we have some physical activities such as sitting on a bed, standing up and walking to the toilet. These activities could reduce the rate of decreases in our physical functions compared with study participants.

    How to ease back into exercise

    Start with a lower-intensity workout initially, such as going for a walk instead of a run. Your first workout back should be light so you don’t get out of breath. Go low (intensity) and go slow.

    Gradually increase the volume and intensity to the previous level. It may take the same number of days or weeks you rested to get back to where you were. If you were absent from an exercise routine for two weeks, for example, it may require two weeks for your fitness to return to the same level.

    If you feel exhausted after exercising, take an extra day off before working out again. A day or two off from exercising shouldn’t affect your performance very much.

    Ken Nosaka, Professor of Exercise and Sports Science, Edith Cowan University

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

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  • Yoga for Better Sleep – by Mark Stephens

    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 book has, as you might expect:

    • postural exercises
    • breathing exercises
    • meditation exercises

    Instructions given in all of the above categories are clear and easy to follow, and there are photographic illustrations too where appropriate.

    What sets it apart from many books of this kind is that it also has chapters dedicated to various specific circumstances; the many actual reasons people seriously struggle to sleep; not just “screentime too late”, but for example deprepression, sleep apnea, hyperarousal, or even just aging.

    As well as the comprehensive exercises, there are also many tips, tricks, hacks, and workarounds—it’s a practical guidebook with practical advice.

    While the book is about yogic practices, the author also does tackle this holistically, acknowledging that there are many factors going on, and that yogic practices should be one more string to our sleep-improving bow—as we continue with other general good advice for good sleep too, have medical tests if it seems appropriate, that kind of thing. Basically, to have one’s assorted approaches work together with synergistic effect.

    Bottom line: this book will quite possibly put you to sleep! But only in the best possible way.

    Click here to check out Yoga for Better Sleep, and get those valuable Zs in, healthily!

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