How I Cured My Silent Reflux – by Don Daniels

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Acid reflux, in its various forms (not all of which include heartburn as a symptom!), affects around 1 in 8 people. Often it takes the form of coughing or excess mucus after eating, and it can trigger ostensibly random sweats, for example.

Don Daniels does an excellent job of demystifying the various kinds of acid reflux, explaining clearly and simply the mechanics of what is going on for each of them and why.

Further, he talks about the medications that can make things worse (and how and why), and supplements that can make it better (and supplements that can make it worse, too!), and a multiphase plan (diet on, meds weaned off, supplements on, supplements weaned off when asymptomatic, diet adjust to a new normal) to get free from acid reflux.

The writing style is simple, clear, and jargon-free, while referencing plenty of scientific literature, often quoting from it and providing sources, much like we often do at 10almonds. There are 50+ such references in all, for a 105-page book.

So, do also note that yes, it’s quite a short book for the price, but the content is of value and wouldn’t have benefitted from padding of the kind that many authors do just to make the book longer.

Bottom line: if you have, or suspect you may have, an acid reflux condition of any kind, then this book can guide you through fixing that.

Click here to check out How I Cured My Silent Reflux, and put up with it no longer!

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  • Using the”Task Zero” approach

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    Jonathan Frakes Asks You Things” Voice:

    • Do you ever find yourself in a room and wonder what you’re doing there?
    • Or set about a to-do list, but get quickly distracted by side-quests?
    • Finally get through to a person in a call center, they ask how they can help, and your mind goes blank?
    • Go to the supermarket and come out with six things, none of which were the one you came for?

    This is a “working memory” thing and you’re not alone. There’s a trick that can help keep you on track more often than not:

    Don’t try to overburden your working memory. It is very limited (this goes for everyone to a greater or lesser degree). Instead, hold only two tasks at once:

    • Task zero (what you are doing right now)
    • Task one (your next task)

    When you’ve completed task zero, task one becomes the new task zero, and you can populate a new task one from your to-do list.

    This way, you will always know what you’re doing right now, and what you’re doing next, and your focus will be so intent on task zero, that you will not get sidetracked by task seventeen!

    Happy focusing

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  • An Elegant Defense – by Matt Richtel

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    In a way, Richtel got the best and worst of the publication date lottery. This book, which he’d obviously been working on for however long, was published in March 2020. Yes, that March 2020. So, it obviously got a huge boost in sales that launced it to bestseller status, and/but it doesn’t actually discuss COVID at all.

    What it does discuss, is—as one might expect—the immune system. Or really, the immune systems, plural, several systems working alongside each other. How we got to have such, how our immune functions work, where all the various immune cells come from and what part they play. What pathogens can do to fight and/or confuse (or even co-opt) our immune response, and what modern medicine can do to counteract the pathogens’ anti-countermeasure countermeasures. And how it can still go wrong.

    The “Four Lives” promised in the subtitle are stories, and Richtel explains the immune system through specific people’s specific battles. In particular, a friend of his who had quite a remarkable battle against cancer, which was of course terrible for him, but illustrative for us.

    The style of the book is very readably journalistic. The author is a Pulitzer-winning NYT journalist, and not normally a science writer. Here at 10almonds, “we like big bibliographies and we cannot lie”, and we didn’t get to enjoy that in this case. The book contained no bibliography (nor appropriate inline citations, nor equivalent footnotes). Maybe a future addition will include this.

    Bottom line: there’s a lot of “science for the lay reader” here. While the lack of references is a big oversight, the book does give a very good overview of what both sides (immune response and pathogenic invasion) bring to the battle of your body.

    Click here to check out Elegant Defense, and demystify immunology!

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  • If you’re worried about inflammation, stop stressing about seed oils and focus on the basics

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    You’ve probably seen recent claims online seed oils are “toxic” and cause inflammation, cancer, diabetes and heart disease. But what does the research say?

    Overall, if you’re worried about inflammation, cancer, diabetes and heart disease there are probably more important things to worry about than seed oils.

    They may or may not play a role in inflammation (the research picture is mixed). What we do know, however, is that a high-quality diet rich in unprocessed whole foods (fruits, vegetables, nuts, seeds, grains and lean meats) is the number one thing you can to do reduce inflammation and your risk of developing diseases.

    Rather than focusing on seed oils specifically, reduce your intake of processed foods more broadly and focus on eating fresh foods. So don’t stress out too much about using a bit of seed oils in your cooking if you are generally focused on all the right things.

    What are seed oils?

    Seed oils are made from whole seeds, such as sunflower seeds, flax seeds, chia seeds and sesame seeds. These seeds are processed to extract oil.

    The most common seed oils found at grocery stores include sesame oil, canola oil, sunflower oil, flaxseed oil, corn oil, grapeseed oil and soybean oil.

    Seed oils are generally affordable, easy to find and suitable for many dishes and cuisines as they often have a high smoke point.

    However, most people consume seed oils in larger amounts through processed foods such as biscuits, cakes, chips, muesli bars, muffins, dipping sauces, deep-fried foods, salad dressings and margarines.

    These processed foods are “discretionary”, meaning they’re OK to have occasionally. But they are not considered necessary for a healthy diet, nor recommended in our national dietary guidelines, the Australian Guide for Healthy Eating.

    A person holds some sunflower oil while standing in a supermarket.
    Seed oils often have a high smoke point.
    Gleb Usovich/Shutterstock

    I’ve heard people say seed oils ‘promote inflammation’. Is that true?

    There are two essential types of omega fatty acids: omega-3 and omega-6. These are crucial for bodily functions, and we must get them through our diet since our bodies cannot produce them.

    While all oils contain varying levels of fatty acids, some argue an excessive intake of a specific omega-6 fatty acid in seed oils called “linoleic acid” may contribute to inflammation in the body.

    There is some evidence linoleic acid can be converted to arachidonic acid in the body and this may play a role in inflammation. However, other research doesn’t support the idea reducing dietary linoleic acid affects the amount of arachidonic acid in your body. The research picture is not clear cut.

    But if you’re keen to reduce inflammation, the best thing you can do is aim for a healthy diet that is:

    • high in antioxidants (found in fruits and vegetables)
    • high in “healthy”, unsaturated fatty acids (found in fatty fish, some nuts and olive oil, for example)
    • high in fibre (found in carrots, cauliflower, broccoli and leafy greens) and prebiotics (found in onions, leeks, asparagus, garlic and legumes)

    • low in processed foods.

    If reducing inflammation is your goal, it’s probably more meaningful to focus on these basics than on occasional use of seed oils.

    A bowl containing bright, fresh vegetables, chicken and chickpeas sits on a table.
    Choose foods high in fibre (like many vegetables) and prebiotics (like legumes).
    Kiian Oksana/Shutterstock

    What about seed oils and heart disease, cancer or diabetes risk?

    Some popular arguments against seed oils come from data from single studies on this topic. Often these are observational studies where researchers do not make changes to people’s diet or lifestyle.

    To get a clearer picture, we should look at meta-analyses, where scientists combine all the data available on a topic. This helps us get a better overall view of what’s going on.

    A 2022 meta-analysis of randomised controlled trials investigated the relationship between supplementation with omega-6 fatty acid (often found in seed oils) and cardiovascular disease risk (meaning disease relating to the heart and blood vessels).

    The researchers found omega-6 intake did not affect the risk for cardiovascular disease or death but that further research is needed for firm conclusions. Similar findings were observed in a 2019 review on this topic.

    The World Health Organization published a review and meta-analysis in 2022 of observational studies (considered lower quality evidence compared to randomised controlled trials) on this topic.

    They looked at omega-6 intake and risk of death, cardiovascular disease, breast cancer, mental health conditions and type 2 diabetes. The findings show both advantages and disadvantages of consuming omega-6.

    The findings reported that, overall, higher intakes of omega-6 were associated with a 9% reduced risk of dying (data from nine studies) but a 31% increased risk of postmenopausal breast cancer (data from six studies).

    One of the key findings from this review was about the ratio of omega-3 fatty acids to omega-6 fatty acids. A higher omega 6:3 ratio was associated with a greater risk of cognitive decline and ulcerative colitis (an inflammatory bowel condition).

    A higher omega 3:6 ratio was linked to a 26% reduced risk of depression. These mixed outcomes may be a cause of confusion among health-conscious consumers about the health impact of seed oils.

    Overall, the evidence suggests that a high intake of omega-6 fatty acids from seed oils is unlikely to increase your risk of death and disease.

    However, more high-quality intervention research is needed.

    The importance of increasing your omega-3 fatty acids

    On top of the mixed outcomes, there is clear evidence increasing the intake of omega-3 fatty acids (often found in foods such as fatty fish and walnuts) is beneficial for health.

    While some seed oils contain small amounts of omega-3s, they are not typically considered rich sources.

    Flaxseed oil is an exception and is one of the few seed oils that is notably high in alpha-linolenic acid (sometimes shortened to ALA), an omega-3 fatty acid.

    If you are looking to increase your omega-3 intake, it’s better to focus on other sources such as fatty fish (salmon, mackerel, sardines), chia seeds, hemp seeds, walnuts, and algae-based supplements. These foods are known for their higher omega-3 content compared to seed oils.

    The bottom line

    At the end of the day, it’s probably OK to include small quantities of seed oils in your diet, as long as you are mostly focused on eating fresh, unprocessed foods.

    The best way to reduce your risk of inflammation, heart disease, cancer or diabetes is not to focus so much on seed oils but rather on doing your best to follow the Australian Guide for Healthy Eating. The Conversation

    Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland and Emily Burch, Lecturer, Southern Cross University

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

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Related Posts

  • Age Later – by Dr. Nir Barzilai
  • Exhausted To Energized – by Dr. Libby Weaver

    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.

    There are very many possible causes of low energy; some are obvious; some are not.

    Dr. Weaver goes through a comprehensive list that goes beyond the common, to encompass also the “not rare” options—how to test for them where appropriate, and how to improve/fix them where appropriate.

    Thus, she talks us through the marvels of mitochondria (including how to keep them happy and healthy and how to promote the generation of new ones), antioxidant defense mechanisms, coenzyme Q10 and friends, B vitamins of various kinds, macronutrients, the autonomic nervous system, sleep and its many factors, blood oxygenation, digestive issues, what’s going on in the spleen, the gallbladder, the liver, the kidneys, the adrenal glands, our thyroid goings-on in all its multifarious wonders, minerals like iodine, iron, magnesium, zinc, our epigenetic factors, and even psychological considerations ranging from stress to grief. In short—and we have shortened the list to pick out particularly salient pointsquite a comprehensive rundown of the human body to make your human body less run-down.

    The style is on the very readable pop-science, and/but she does bring her professional knowledge to bear on topic (her doctorate is a PhD in biochemistry, and it shows; a lot of explanations come from that angle).

    Bottom line: if you are often exhausted and would rather be energized, this this book almost certainly address at least a couple of things you probably haven’t considered—and even just one would make it worthwhile.

    Click here to check out Exhausted To Energized, go from exhausted to energized!

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  • Falling vaccination rates put children at risk of preventable diseases. Governments need a new strategy to boost uptake

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    Child vaccination is one of the most cost-effective health interventions. It accounts for 40% of the global reduction in infant deaths since 1974 and has led to big health gains in Australia over the past two decades.

    Australia has been a vaccination success story. Ten years after we begun mass vaccination against polio in 1956, it was virtually eliminated. Our child vaccination rates have been among the best in the world.

    But after peaking in 2020, child vaccination in Australia is falling. Governments need to implement a comprehensive strategy to boost vaccine uptake, or risk exposing more children to potentially preventable infectious diseases.

    Yuri A/Shutterstock

    Child vaccination has been a triumph

    Thirty years ago, Australia’s childhood vaccination rates were dismal. Then, in 1997, governments introduced the National Immunisation Program to vaccinate children against diseases such as diphtheria, tetanus, and measles.

    Measures to increase coverage included financial incentives for parents and doctors, a public awareness campaign, and collecting and sharing local data to encourage the least-vaccinated regions to catch up with the rest of the country.

    What followed was a public health triumph. In 1995, only 52% of one-year-olds were fully immunised. By 2020, Australia had reached 95% coverage for one-year-olds and five-year-olds. At this level, it’s difficult even for highly infectious diseases, such as measles, to spread in the community, protecting both the vaccinated and unvaccinated.

    Nurse talks to mother and toddler
    By 2020, 95% of children were vaccinated. Drazen Zigic/Shutterstock

    Gaps between regions and communities closed too. In 1999, the Northern Territory’s vaccination rate for one-year-olds was the lowest in the country, lagging the national average by six percentage points. By 2020, that gap had virtually disappeared.

    The difference between vaccination rates for First Nations children and other children also narrowed considerably.

    It made children healthier. The years of healthy life lost due to vaccine-preventable diseases for children aged four and younger fell by nearly 40% in the decade to 2015.

    Some diseases have even been eliminated in Australia.

    Our success is slipping away

    But that success is at risk. Since 2020, the share of children who are fully vaccinated has fallen every year. For every child vaccine on the National Immunisation Schedule, protection was lower in 2024 than in 2020.

    Gaps between parts of Australia are opening back up. Vaccination rates in the highest-coverage parts of Australia are largely stable, but they are falling quickly in areas with lower vaccination.

    In 2018, there were only ten communities where more than 10% of one-year-old children were not fully vaccinated. Last year, that number ballooned to 50 communities. That leaves more areas vulnerable to disease and outbreaks.

    While Noosa, the Gold Coast Hinterland and Richmond Valley (near Byron Bay) have persistently had some of the country’s lowest vaccination rates, areas such as Manjimup in Western Australia and Tasmania’s South East Coast have recorded big declines since 2018.

    Missing out on vaccination isn’t just a problem for children.

    One preprint study (which is yet to be peer-reviewed) suggests vaccination during pregnancy may also be declining.

    Far too many older Australians are missing out on recommended vaccinations for flu, COVID, pneumococcal and shingles. Vaccination rates in aged care homes for flu and COVID are worryingly low.

    What’s going wrong?

    Australia isn’t alone. Since the pandemic, child vaccination rates have fallen in many high-income countries, including New Zealand, the United Kingdom and the United States.

    Globally, in 2023, measles cases rose by 20%, and just this year, a measles outbreak in rural Texas has put at least 13 children in hospital.

    Alarmingly, some regions in Australia have lower measles vaccination than that Texas county.

    The timing of trends here and overseas suggests things shifted, or at least accelerated, during the pandemic. Vaccine hesitancy, fuelled by misinformation about COVID vaccines, is a growing threat.

    This year, vaccine sceptic Robert F. Kennedy Jr was appointed to run the US health system, and Louisiana’s top health official has reportedly cancelled the promotion of mass vaccination.

    In Australia, a recent survey found 6% of parents didn’t think vaccines were safe, and 5% believed they don’t work.

    Those concerns are far more common among parents with children who are partially vaccinated or unvaccinated. Among the 2% of parents whose children are unvaccinated, almost half believe vaccines are not safe for their child, and four in ten believe vaccines didn’t work.

    Other consequences of the pandemic were a spike in the cost of living, and a health system struggling to meet demand. More than one in ten parents said cost and difficulty getting an appointment were barriers to vaccinating their children.

    There’s no single cause of sliding vaccination rates, so there’s no one solution. The best way to reverse these worrying trends is to work on all the key barriers at once – from a lack of awareness, to inconvenience, to lack of trust.

    What governments should do

    Governments should step up public health campaigns that counter misinformation, boost awareness of immunisation and its benefits, and communicate effectively to low-vaccination groups. The new Australian Centre for Disease Control should lead the charge.

    Primary health networks, the regional bodies responsible for improving primary care, should share data on vaccination rates with GPs and pharmacies. These networks should also help make services more accessible to communities who are missing out, such as migrant groups and disadvantaged families.

    State and local governments should do the same, sharing data and providing support to make maternal child health services and school-based vaccination programs accessible for all families.

    A girl and clinician smile at each other
    Governments can communicate better about the benefits of vaccination. Yuri A/Shutterstock

    Governments should also be more ambitious about tackling the growing vaccine divides between different parts of the country. The relevant performance measure in the national vaccination agreement is weak. States must only increase five-year-old vaccination rates in four of the ten areas where it is lowest. That only covers a small fraction of low-vaccination areas, and only the final stage of child vaccination.

    Australia needs to set tougher goals, and back them with funding.

    Governments should fund tailored interventions in areas with the lowest rates of vaccination. Proven initiatives include training trusted community members as “community champions” to promote vaccinations, and pop-up clinics or home visits for free vaccinations.

    At this time of year, childcare centres and schools are back in full swing. But every year, each new intake has less protection than the previous cohort. Governments are developing a new national vaccination strategy and must seize the opportunity to turn that trend around. If it commits to a bold national plan, Australia can get back to setting records for child vaccination.

    Peter Breadon, Program Director, Health and Aged Care, Grattan Institute and Wendy Hu, Associate, Health Program, Grattan Institute

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

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  • Pine Nuts vs Pecans – Which is Healthier?

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    Our Verdict

    When comparing pine nuts to pecans, we picked the pine nuts.

    Why?

    Both have their merits!

    In terms of macros, pine nuts have more protein while pecans have more fiber. They’re about equal on fats, although pine nuts have more polyunsaturated fat and pecans have more monounsaturated fat, of which, both are healthy. They’re also about equal on carbs. So really it comes down to the subjective choice between prioritizing protein and prioritizing fiber. On principle, we pick fiber, which gives the win to pecans, but your preference in this regard may differ; prioritizing the protein would give the win to pine nuts.

    In the category of vitamins, pine nuts have more of vitamins B2, B3, B9, E, K, and choline, while pecans have more of vitamins A, B1, B5, B6, and C. Thus, a 6:5 marginal win for pine nuts.

    Looking at the minerals, pine nuts have more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while pecans have more calcium and selenium. An easy win for pine nuts this time.

    Adding up the sections makes for a win for pine nuts, but of course, enjoy either or (preferably) both; diversity is good!

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts

    Enjoy!

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