How We Age: The Science of Longevity – by Dr. Coleen Murphy

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 author is not a glossy “name brand” and has nothing to sell (besides her book). This shows, because it’s clearly not a book that was rushed out as a marketing ploy. Indeed, she begins with the words:

❝This book took me several years to write and is largely based on information I gathered while teaching my class, “Molecular Mechanisms of Longevity: The Genetics, Genomics, and Cell Biology of Aging,” at Princeton University.❞

~ Dr. Coleen Murphy

Thus, as you may imagine, it’s a thorough book, thoughtful, with conscientious attention to detail. As a reader, you are essentially getting the knowledge of a Princeton genomics class.

She covers what’s going on in our genes, in our cells, and in our bodies, when we age; why some animals don’t, and what things affect that. She talks biomarkers of aging and the industry gold standard “Health-Related Quality of Life” metrics. We learn about insulin signalling and FOXO targets; the role of caloric restriction or intermittent fasting, topics such as molecular homeostasis in the regulation of longevity (hello senolytics and chaperone-mediated autophagy), the microbiome and epigenetics, as well as mitochondrial management, cell replacement (including induced pluripotent stem cells), and even DNA repair. And yes, a lot about cognitive aging and how to slow it too.

The style is academic and/but perfectly readable; she explains everything as we go. We’ll note, though, that it’s not dry academic—her personality comes through throughout, in a good way that makes it a pleasant read as well as an informative one.

Bottom line: if you’d like a much deeper understanding of the mechanics of aging than we have room to get into in our articles at 10almonds, this book is a highly recommendable perfect opportunity.

Click here to check out How We Age, and learn about the science of longevity!

PS: we’ve reviewed a few books about the science of aging/longevity recently, and they’ve each been good, but if you’re going to get only one, we recommend this one, as in this reviewer’s opinion, it’s the best 😎

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Beetroot Juice & Caffeine Work Better Than Either Alone

    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.

    Beetroot has many beneficial properties, which we’ve written about before:

    Beetroot For More Than Just Your Blood Pressure

    …and as for caffeine, it’s a mixed bag but for most people, the benefits of moderate caffeine use outweigh the risks:

    Caffeine: Cognitive Enhancer Or Brain-Wrecker?

    Now, caffeine’s less desirable effects can be mitigated somewhat by pairing it with l-theanine, as we’ve also discussed before:

    L-Theanine: What’s The Tea? ← l-theanine also has many wonderful properties of its own, aside from its complementary effects when taken alongside caffeine

    So, what’s the deal with caffeine and beetroot juice?

    A performance-enhancing balancing act

    Caffeine raises blood pressure, while beetroot lowers it, but there’s a lot more to it than that.

    Researchers looked into the effects of caffeine and beetroot juice, together or separately, on athletic performance (in a 1000m run) in non-athletes.

    They found:

    • Caffeine alone enhanced second-run performance but not the first.
    • Beetroot juice alone improved first-run performance but led to a performance decline after recovery.
    • The caffeine + BJ combo resulted in the best initial and repeated 1000m run performances.

    Specifically, they also noted:

    • Caffeine alone caused higher blood lactate levels post-exercise.
    • Beetroot juice increased muscle oxygenation by 25% during runs.
    • The caffeine + BJ combo led to the highest post-exercise heart rate improvements.

    You can read the paper in full here:

    Caffeine and Beetroot Juice Optimize 1,000-m Performance: Shapley Additive Explanations Analysis

    Now, maybe you don’t have a 1000m run to do, let alone multiple ones back-to-back, but most of us could sometimes do with an energy boost during the day, and this seems like an excellent way to get it.

    That said, caffeine timing can be important too; midday is generally the best time for it, because:

    • of course it should not be too late in the day, because the elimination half-life of caffeine (4–8 hours to eliminate just half of the caffeine, depending on genes, call it 6 hours as an average though honestly for most people it will either be 4 or 8, not 6) is such that it can easily interfere with sleep for most people
    • because caffeine is an adenosine blocker, not an adenosine inhibitor, taking caffeine in the morning means either there’s no adenosine to block, or it’ll just “save” that adenosine for later, i.e. when the caffeine is eliminated, then the adenosine will kick in, meaning that your morning sleepiness has now been deferred to the afternoon, rather than eliminated.

    Another reminder that caffeine is the “payday loan” of energy. So, midday it is. No morning sleepiness to defer, and yet also not so late as to interfere with sleep.

    See also: Calculate (And Enjoy) The Perfect Night’s Sleep

    Want to learn more?

    Check out:

    The Best Form Of Sugar For Energy During Exercise

    Enjoy!

    Share This Post

  • Her Mental Health Treatment Was Helping. That’s Why Insurance Cut Off Her Coverage.

    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.

    Reporting Highlights

    • Progress Denials: Insurers use a patient’s improvement to justify denying mental health coverage.
    • Providers Disagree: Therapists argue with insurers and the doctors they employ to continue covering treatment for their patients.
    • Patient Harm: Some patients backslid when insurers cut off coverage for treatment at key moments.

    These highlights were written by the reporters and editors who worked on this story.

    Geneva Moore’s therapist pulled out her spiral notebook. At the top of the page, she jotted down the date, Jan. 30, 2024, Moore’s initials and the name of the doctor from the insurance company to whom she’d be making her case.

    She had only one chance to persuade him, and by extension Blue Cross and Blue Shield of Texas, to continue covering intensive outpatient care for Moore, a patient she had come to know well over the past few months.

    The therapist, who spoke on the condition of anonymity out of fear of retaliation from insurers, spent the next three hours cramming, as if she were studying for a big exam. She combed through Moore’s weekly suicide and depression assessments, group therapy notes and write-ups from their past few sessions together.

    She filled two pages with her notes: Moore had suicidal thoughts almost every day and a plan for how she would take her own life. Even though she expressed a desire to stop cutting her wrists, she still did as often as three times a week to feel the release of pain. She only had a small group of family and friends to offer support. And she was just beginning to deal with her grief and trauma over sexual and emotional abuse, but she had no healthy coping skills.

    Less than two weeks earlier, the therapist’s supervisor had struck out with another BCBS doctor. During that call, the insurance company psychiatrist concluded Moore had shown enough improvement that she no longer needed intensive treatment. “You have made progress,” the denial letter from BCBS Texas read.

    When the therapist finally got on the phone with a second insurance company doctor, she spoke as fast as she could to get across as many of her points as possible.

    “The biggest concern was the abnormal thoughts — the suicidal ideation, self-harm urges — and extensive trauma history,” the therapist recalled in an interview with ProPublica. “I was really trying to emphasize that those urges were present, and they were consistent.”

    She told the company doctor that if Moore could continue on her treatment plan, she would likely be able to leave the program in 10 weeks. If not, her recovery could be derailed.

    The doctor wasn’t convinced. He told the therapist that he would be upholding the initial denial. Internal notes from the BCBS Texas doctors say that Moore exhibited “an absence of suicidal thoughts,” her symptoms had “stabilized” and she could “participate in a lower level of care.”

    The call lasted just seven minutes.

    Moore was sitting in her car during her lunch break when her therapist called to give her the news. She was shocked and had to pull herself together to resume her shift as a technician at a veterinary clinic.

    “The fact that it was effective immediately,” Moore said later, “I think that was the hardest blow of it all.”

    Many Americans must rely on insurers when they or family members are in need of higher-touch mental health treatment, such as intensive outpatient programs or round-the-clock care in a residential facility. The costs are high, and the stakes for patients often are, too. In 2019 alone, the U.S. spent more than $106.5 billion treating adults with mental illness, of which private insurance paid about a third. One 2024 study found that the average quoted cost for a month at a residential addiction treatment facility for adolescents was more than $26,000.

    Health insurers frequently review patients’ progress to see if they can be moved down to a lower — and almost always cheaper — level of care. That can cut both ways. They sometimes cite a lack of progress as a reason to deny coverage, labeling patients’ conditions as chronic and asserting that they have reached their baseline level of functioning. And if they make progress, which would normally be celebrated, insurers have used that against patients to argue they no longer need the care being provided.

    Their doctors are left to walk a tightrope trying to convince insurers that patients are making enough progress to stay in treatment as long as they actually need it, but not so much that the companies prematurely cut them off from care. And when insurers demand that providers spend their time justifying care, it takes them away from their patients.

    “The issues that we grapple with are in the real world,” said Dr. Robert Trestman, the chair of psychiatry and behavioral medicine at the Virginia Tech Carilion School of Medicine and chair of the American Psychiatric Association’s Council on Healthcare Systems and Financing. “People are sicker with more complex conditions.”

    Mental health care can be particularly prone to these progress-based denials. While certain tests reveal when cancer cells are no longer present and X-rays show when bones have healed, psychiatrists say they have to determine whether someone has returned to a certain level of functioning before they can end or change their treatment. That can be particularly tricky when dealing with mental illness, which can be fluid, with a patient improving slightly one day only to worsen the next.

    Though there is no way to know how often coverage gets cut off mid-treatment, ProPublica has found scores of lawsuits over the past decade in which judges have sharply criticized insurance companies for citing a patient’s improvement to deny mental health coverage. In a number of those cases, federal courts ruled that the insurance companies had broken a federal law designed to provide protections for people who get health insurance through their jobs.

    Reporters reviewed thousands of pages of court documents and interviewed more than 50 insiders, lawyers, patients and providers. Over and over, people said these denials can lead to real — sometimes devastating — harm. An official at an Illinois facility with intensive mental health programs said that this past year, two patients who left before their clinicians felt they were ready due to insurance denials had attempted suicide.

    Dr. Eric Plakun, a Massachusetts psychiatrist with more than 40 years of experience in residential and intensive outpatient programs, and a former board member of the American Psychiatric Association, said the “proprietary standards” insurers use as a basis for denying coverage often simply stabilize patients in crisis and “shortcut real treatment.”

    Plakun offered an analogy: If someone’s house is on fire, he said, putting out the fire doesn’t restore the house. “I got a hole in the roof, and the windows have been smashed in, and all the furniture is charred, and nothing’s working electrically,” he said. “How do we achieve recovery? How do we get back to living in that home?”

    Unable to pay the $350-a-day out-of-pocket cost for additional intensive outpatient treatment, Moore left her program within a week of BCBS Texas’ denial. The insurer would only cover outpatient talk therapy.

    During her final day at the program, records show, Moore’s suicidal thoughts and intent to carry them out had escalated from a 7 to a 10 on a 1-to-10 scale. She was barely eating or sleeping.

    A few hours after the session, Moore drove herself to a hospital and was admitted to the emergency room, accelerating a downward spiral that would eventually cost the insurer tens of thousands of dollars, more than the cost of the treatment she initially requested.

    How Insurers Justify Denials

    Buried in the denial letters that insurance companies send patients are a variety of expressions that convey the same idea: Improvement is a reason to deny coverage.

    “You are better.” “Your child has made progress.” “You have improved.”

    In one instance, a doctor working for Regence Blue Cross and Blue Shield of Oregon wrote that a patient who had been diagnosed with major depression was “sufficiently stable,” even as her own doctors wrote that she “continued to display a pattern of severe impairment” and needed round-the-clock care. A judge ruled that “a preponderance of the evidence” demonstrated that the teen’s continued residential treatment was medically necessary. The insurer said it can’t comment on the case because it ended with a confidential settlement.

    In another, a doctor working for UnitedHealth Group wrote in 2019 that a teenage girl with a history of major depression who had been hospitalized after trying to take her own life by overdosing “was doing better.” The insurer denied ongoing coverage at a residential treatment facility. A judge ruled that the insurer’s determination “lacked any reasoning or citations” from the girl’s medical records and found that the insurer violated federal law. United did not comment on this case but previously argued that the girl no longer had “concerning medical issues” and didn’t need treatment in a 24-hour monitored setting.

    To justify denials, the insurers cite guidelines that they use to determine how well a patient is doing and, ultimately, whether to continue paying for care. Companies, including United, have said these guidelines are independent, widely accepted and evidence-based.

    Insurers most often turn to two sets: MCG (formerly known as Milliman Care Guidelines), developed by a division of the multibillion-dollar media and information company Hearst, and InterQual, produced by a unit of UnitedHealth’s mental health division, Optum. Insurers have also used guidelines they have developed themselves.

    MCG Health did not respond to multiple requests for comment. A spokesperson for the Optum division that works on the InterQual guidelines said that the criteria “is a collection of established scientific evidence and medical practice intended for use as a first level screening tool” and “helps to move patients safely and efficiently through the continuum of care.”

    A separate spokesperson for Optum also said the company’s “priority is ensuring the people we serve receive safe and effective care for their individual needs.” A Regence spokesperson said that the company does “not make coverage decisions based on cost or length of stay,” and that its “number one priority is to ensure our members have access to the care they need when they need it.”

    In interviews, several current and former insurance employees from multiple companies said that they were required to prioritize the proprietary guidelines their company used, even if their own clinical judgment pointed in the opposite direction.

    “It’s very hard when you come up against all these rules that are kind of setting you up to fail the patient,” said Brittainy Lindsey, a licensed mental health counselor who worked at the Anthem subsidiary Beacon and at Humana for a total of six years before leaving the industry in 2022. In her role, Lindsey said, she would suggest approving or denying coverage, which — for the latter — required a staff doctor’s sign-off. She is now a mental health consultant for behavioral health businesses and clinicians.

    A spokesperson for Elevance Health, formerly known as Anthem, said Lindsey’s “recollection is inaccurate, both in terms of the processes that were in place when she was a Beacon employee, and how we operate today.” The spokesperson said “clinical judgment by a physician — which Ms. Lindsey was not — always takes precedence over guidelines.”

    In an emailed statement, a Humana spokesperson said the company’s clinician reviewers “are essential to evaluating the facts and circumstances of each case.” But, the spokesperson said, “having objective criteria is also important to provide checks and balances and consistently comply with” federal requirements.

    The guidelines are a pillar of the health insurance system known as utilization management, which paves the way for coverage denials. The process involves reviewing patients’ cases against relevant criteria every handful of days or so to assess if the company will continue paying for treatment, requiring providers and patients to repeatedly defend the need for ongoing care.

    Federal judges have criticized insurance company doctors for using such guidelines in cases where they were not actually relevant to the treatment being requested or for “solely” basing their decisions on them.

    Wit v. United Behavioral Health, a class-action lawsuit involving a subsidiary of UnitedHealth, has become one of the most consequential mental health cases of this century. In that case, a federal judge in California concluded that a number of United’s in-house guidelines did not adhere to generally accepted standards of care. The judge found that the guidelines allowed the company to wrongly deny coverage for certain mental health and substance use services the moment patients’ immediate problems improved. He ruled that the insurer would need to change its practices. United appealed the ruling on grounds other than the court’s findings about the defects in its guidelines, and a panel of judges partially upheld the decision. The case has been sent back to the district court for further proceedings.

    Largely in response to the Wit case, nine states have passed laws requiring health insurers to use guidelines that align with the leading standards of mental health care, like those developed by nonprofit professional organizations.

    Cigna has said that it “has chosen not to adopt private, proprietary medical necessity criteria” like MCG. But, according to a review of lawsuits, denial letters have continued to reference MCG. One federal judge in Utah called out the company, writing that Cigna doctors “reviewed the claims under medical necessity guidelines it had disavowed.” Cigna did not respond to specific questions about this.

    Timothy Stock, one of the BCBS doctors who denied Moore’s request to cover ongoing care, had cited MCG guidelines when determining she had improved enough — something judges noted he had done before. In 2016, Stock upheld a decision on appeal to deny continued coverage for a teenage girl who was in residential treatment for major depression, post-traumatic stress disorder and anxiety. Pointing to the guidelines, Stock concluded she had shown enough improvement.

    The patient’s family sued the insurer, alleging it had wrongly denied coverage. Blue Cross and Blue Shield of Illinois argued that there was evidence that showed the patient had been improving. But, a federal judge found the insurer misstated its significance. The judge partially ruled in the family’s favor, zeroing in on Stock and another BCBS doctor’s use of improvement to recommend denying additional care.

    “The mere incidence of some improvement does not mean treatment was no longer medically necessary,” the Illinois judge wrote.

    In another case, BCBS Illinois denied coverage for a girl with a long history of mental illness just a few weeks into her stay at a residential treatment facility, noting that she was “making progressive improvements.” Stock upheld the denial after an appeal.

    Less than two weeks after Stock’s decision, court records show, she cut herself on the arm and leg with a broken light bulb. The insurer defended the company’s reasoning by noting that the girl “consistently denied suicidal ideation,” but a judge wrote that medical records show the girl was “not forthcoming” with her doctors about her behaviors. The judge ruled against the insurer, writing that Stock and another BCBS doctor “unreasonably ignored the weight of the medical evidence” showing that the girl required residential treatment.

    Stock declined to comment. A spokesperson for BCBS said the company’s doctors who review requests for mental health coverage are board certified psychiatrists with multiple years of practice experience. The spokesperson added that the psychiatrists review all information received “from the provider, program and members to ensure members are receiving benefits for the right care, at the right place and at the right time.”

    The BCBS spokesperson did not address specific questions related to Moore or Stock. The spokesperson said that the examples ProPublica asked about “are not indicative of the experience of the vast majority of our members,” and that it is committed to providing “access to quality, cost-effective physical and behavioral health care.”

    A Lifelong Struggle

    A former contemporary dancer with a bright smile and infectious laugh, Moore’s love of animals is eclipsed only by her affinity for plants. She moved from Indiana to Austin, Texas, about six years ago and started as a receptionist at a clinic before working her way up to technician.

    Moore’s depression has been a constant in her life. It began as a child, when, she said, she was sexually and emotionally abused. She was able to manage as she grew up, getting through high school and attending Indiana University. But, she said, she fell back into a deep sadness after she learned in 2022 that the church she found comfort in as a college student turned out to be what she and others deemed a cult. In September of last year, she began an intensive outpatient program, which included multiple group and individual therapy sessions every week.

    Moore, 32, had spent much of the past eight months in treatment for severe depression, post-traumatic stress disorder and anxiety when BCBS said it would no longer pay for the program in January.

    The denial had come to her without warning.

    “I was starting to get to the point where I did have some hope, and I was like, maybe I can see an actual end to this,” Moore said. “And it was just cut off prematurely.”

    At the Austin emergency room where she drove herself after her treatment stopped, her heart raced. She was given medication as a sedative for her anxiety. According to hospital records she provided to ProPublica, Moore’s symptoms were brought on after “insurance said they would no longer pay.”

    A hospital social worker frantically tried to get her back into the intensive outpatient program.

    “That’s the sad thing,” said Kandyce Walker, the program’s director of nursing and chief operating officer, who initially argued Moore’s case with BCBS Texas. “To have her go from doing a little bit better to ‘I’m going to kill myself.’ It is so frustrating, and it’s heartbreaking.”

    After the denial and her brief admission to the hospital emergency department in January, Moore began slicing her wrists more frequently, sometimes twice a day. She began to down six to seven glasses of wine a night.

    “I really had thought and hoped that with the amount of work I’d put in, that I at least would have had some fumes to run on,” she said.

    She felt embarrassed when she realized she had nothing to show for months of treatment. The skills she’d just begun to practice seemed to disappear under the weight of her despair. She considered going into debt to cover the cost of ongoing treatment but began to think that she’d rather end her life.

    “In my mind,” she said, “that was the most practical thing to do.”

    Whenever the thought crossed her mind — and it usually did multiple times a day — she remembered that she had promised her therapist that she wouldn’t.

    Moore’s therapist encouraged her to continue calling BCBS Texas to try to restore coverage for more intensive treatment. In late February, about five weeks after Stock’s denial, records show that the company approved a request that sent her back to the same facility and at the same level of care as before.

    But by that time, her condition had deteriorated so severely that it wasn’t enough.

    Eight days later, Moore was admitted to a psychiatric hospital about half an hour from Austin. Medical records paint a harrowing picture of her condition. She had a plan to overdose and the medicine to do it. The doctor wrote that she required monitoring and had “substantial ongoing suicidality.” The denial continued to torment her. She told her doctor that her condition worsened after “insurance stopped covering” her treatment.

    Her few weeks stay at the psychiatric hospital cost $38,945.06. The remaining 10 weeks of treatment at the intensive outpatient program — the treatment BCBS denied — would have cost about $10,000.

    Moore was discharged from the hospital in March and went back into the program Stock had initially said she no longer needed.

    It marked the third time she was admitted to the intensive outpatient program.

    A few months later, as Moore picked at her lunch, her oversized glasses sliding down the bridge of her nose every so often, she wrestled with another painful realization. Had the BCBS doctors not issued the denial, she probably would have completed her treatment by now.

    “I was really looking forward to that,” Moore said softly. As she spoke, she played with the thick stack of bracelets hiding the scars on her wrists.

    A few weeks later, that small facility closed in part because of delays and denials from insurance companies, according to staff and billing records. Moore found herself calling around to treatment facilities to see which ones would accept her insurance. She finally found one, but in October, her depression had become so severe that she needed to be stepped up to a higher level of care.

    Moore was able to get a leave of absence from work to attend treatment, which she worried would affect the promotion she had been working toward. To tide her over until she could go back to work, she used up the money her mother sent for her 30th birthday.

    She smiles less than she did even a few months ago. When her roommates ask her to hang out downstairs, she usually declines. She has taken some steps forward, though. She stopped drinking and cutting her wrists, allowing scar tissue to cover her wounds.

    But she’s still grieving what the denial took from her.

    “I believed I could get better,” she said recently, her voice shaking. “With just a little more time, I could discharge, and I could live life finally.”

    Kirsten Berg contributed research.

    Share This Post

  • What Difference Can 30 Days Of Calisthenics Make, Really?

    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.

    Alina Naza documents what was intended to be a 30-day challenge of learning calisthenics from scratch and training daily. She did, by the way, complete the 30 days, but now she intends to continue, and found (unexpectedly) that the mental benefits were even greater than the physical. Here’s how and why:

    “Life-changing”

    Calisthenics, she learns, is not just about strength—it’s about balance, coordination, mental discipline, and working with your body in its most natural form. Helped by trainers at a gym, she sets three goals: to achieve a handstand, complete a chin-up, and perform a basic calisthenics movement.

    These may seem quite modest goals, but she started as a complete beginner with weak upper body strength, so they were meaningfully challenging.

    While she doesn’t hit every goal perfectly within the 30 days, she gains something more valuable: control over her body, deeper self-awareness, and a renewed passion for pushing her limits. In the end, she chooses to continue her journey beyond 30 days, challenging us to do the same—to keep moving, even when it’s easier to stop.

    Which is where it becomes important for us: most of us here are rather older than she is, and it can be tempting to think “I’m past those days now”.

    So let’s keep moving instead—it doesn’t have to be calisthenics, but something (for example, this writer frequently sets herself seasonal projects, i.e “for these three months I will focus on such-and-such, and here are the things I will do daily towards that end”, and finds those motivating, and a way to avoid slipping into complacency).

    For more on all of this (except this writer’s personal seasonal projects), enjoy:

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

    Want to learn more?

    You might also like:

    “I Stretched Every Day For 30 Days: Game Changer!” ← a different YouTuber’s similar 30-day challenge, this time about stretching

    Take care!

    Share This Post

  • 10 Tips To Reduce Morning Pain & Stiffness With Arthritis

    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.

    Physiotherapist and osteoarthritis specialist Dr. Alyssa Kuhn has professional advice:

    Just the tips

    We’ll not keep them a mystery; they are:

    1. Perform movements that target the range of motion in stiff joints, especially in knees and hips, to prevent them from being stuck in limited positions overnight.
    2. Use relaxation techniques like a hot shower, heating pad, or light reading before bed to reduce muscle tension and stiffness upon waking.
    3. Manage joint swelling during the day through gentle movement, compression sleeves, and self-massage .
    4. Maintain a balanced level of activity throughout the day to avoid excessive stiffness from either overactivity or, on the flipside, prolonged inactivity.
    5. Use pillows to support joints, such as placing one between your knees for hip and knee arthritis, and ensure you have a comfortable pillow for neck support.
    6. Eat anti-inflammatory foods prioritizing fruits and vegetables to reduce joint stiffness, and avoid foods high in added sugar, trans-fats, and saturated fats.
    7. Perform simple morning exercises targeting stiff areas to quickly relieve stiffness and ease into your daily routine.
    8. Engage in strength training exercises 2–3 times per week to build stronger muscles around the joints, which can reduce stiffness and pain.
    9. Ensure you get 7–8 hours of restful sleep, as poor sleep can increase stiffness and pain sensitivity the next day. 10almonds note: we realize there’s a degree of “catch 22” here, but we’re simply reporting her advice. Of course, do what you can to prioritize being able to get the best quality sleep you can.
    10. Perform gentle movements or stretches before bed to keep joints limber, focusing on exercises that feel comfortable and soothing.

    For more on each of these plus some visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Recent outbreaks highlight the risks of bacterial meningitis and the need to vaccinate

    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.

    Outbreaks of bacterial meningococcal disease in England and recent cases in students in New Zealand have raised awareness of this serious and life-threatening disease.

    The disease is caused by the bacterium Neisseria meningitidis and presents as meningitis or blood poisoning (septicaemia).

    Meningitis is an inflammation of the membranes that cover the brain and spinal cord (meninges), while septicaemia affects the whole body through the presence of bacteria in the blood stream.

    Both can be also be caused by other infectious agents, but bacterial meningococcal disease is the most severe form.

    Infants, children and young adults are at higher risk. While the disease is largely preventable through vaccination, only one vaccine is currently on the national immunisation schedule in Aotearoa New Zealand.

    As part of ongoing research to explain the recent cases, we compared the meningococcal strains involved in both countries and explored the significance of people who carry the bacterium but don’t develop symptoms or disease.

    There are several strains of Neisseria meningitidis and most belong to six groups (named A, B, C, W, X and Y). All have an extraordinary ability to swap genetic material between them and switch genes on and off through a process known as phase variation.

    This can change the surface of the bacterium, enabling it to escape the body’s immune system.

    The strains responsible for both the UK and recent Dunedin cases belong to Group B meningococci. However, the similarity ends there. The UK outbreak strain is known as ST485, while the Dunedin cases were caused by different strains. They differ from the UK strain as well as from each other, suggesting more than one chain of transmission was involved.

    The Bexsero vaccine is used to protect people against bacterial meningitis caused by group B strains. It was designed to recognise components in the outer membrane and on the surface of the bacteria.

    The strain that caused the UK outbreak is likely covered by the Bexero vaccine because it matches exactly one of the protein antigen sequences used in the vaccine.

    But genomic sequencing of the bacteria responsible for one of the Dunedin cases is still pending, while the other case did not yield a bacterial culture.

    Students and staff queue to receive antibiotics at the UK University of Kent after an outbreak of meningitis caused the deaths of two people. Carl Court/Getty Images

    The importance of genome sequencing

    Although meningococcal disease can appear as scattered and apparently unrelated cases, these can occasionally build into larger outbreaks.

    Strain typing and genome sequencing can help to determine if an apparent outbreak is due to the emergence of a particular strain or a cluster of cases that are genetically unrelated.

    Both scenarios can occur if cases share a common risk factor, such as increased close contact and mixing in educational settings such as schools and universities.

    Past genomic surveillance in New Zealand has shown the emergence of outbreak strains and helped identify likely resistance to antibiotics. For example, a W group strain variant caused rising numbers of meningococcal disease between 2016 and 2019 in New Zealand and an outbreak in Northland in 2018.

    Genome sequencing showed this strain was different from the W strain causing disease in Europe at the time, and the specific 2015 variant also has increased resistance to penicillin.

    Healthy people can be carriers

    Despite its ability to cause severe disease, the bacterium causing meningococcal disease is often found in people’s throat, without causing symptoms.

    About 5% to 30% of the global population are carriers, and most don’t experience any symptoms or disease. We don’t yet fully understand the factors that determine whether disease develops.

    Genome sequencing has shown that some highly virulent strains which are associated with outbreaks are rarely identified in samples from healthy carriers. But as yet, attempts to find genomic explanations for differences in bacteria found in outbreaks and healthy carriers remain inconclusive.

    The likelihood whether people carry the bacterium is age dependent. It is low in younger children and older people, but high in teenagers and young adults.

    The high carriage rate in young adults makes university students a high-risk group for developing the disease. Crowded living conditions also contribute to the high carriage rate, exacerbating the risk.

    In New Zealand, both the Bexsero (against group B) and MenQuadfi (against ACWY) vaccines are available to young people moving into boarding school or university halls the first time. In contrast, only one vaccine (against ACWY) is currently funded for university students in England.

    Both vaccines are needed to have maximum protection. Conjugate ACWY vaccines may reduce carriage and therefore transmission. Bexsero does not reduce carriage but protects against development of the disease.

    Impact of COVID measures on transmission

    Lockdowns and border controls introduced during the COVID pandemic reduced transmission of the SARS-CoV2 virus. But they also had a major effect on other diseases, including influenza and other respiratory viruses.

    Cases of meningococcal disease were also dramatically reduced during the COVID response, most likely due to reduced contact between individuals and because fewer infected people entered the country.

    A graph showing the number of cases of meningococcal disease across age groups, from 2017 to 2024.
    This graph shows the drop in cases of meningococcal disease, across all age groups, during the period of COVID lockdowns. Data extracted from the PHF Science notifiable disease dashboard for meningococcal disease, CC BY-SA

    The rebound in cases following relaxation of these strict measures was expected.

    This highlights how important it is to be aware of the risks associated with large gatherings, particularly of young people, and the need to vaccinate with the Bexsero vaccine as part of the immunisation schedule as well as MenQuadfi for high-risk groups.

    Una Ren, Senior Scientist in Genomics, New Zealand Institute for Public Health and Forensic Science; Nigel French, Distinguished Professor of Infectious Disease Epidemiology and Public Health, Te Kunenga ki Pūrehuroa – Massey University, and Sarah Hannah, Doctoral Candidate in Epidemiology, Te Kunenga ki Pūrehuroa – Massey University

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

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • New News From The Centenarian Blue Zones

    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.

    From Blue To Green…

    We sometimes write about supercentenarians, which word is usually used in academia to refer to people who are not merely over 100 years of age, but over 110 years. These people can be found in many countries, but places where they have been found to be most populous (as a percentage of the local population) have earned the moniker “Blue Zones”—of which Okinawa and Sardinia are probably the most famous, but there are others too.

    This is in contrast to, for example “Red Zones”, a term often used for areas where a particular disease is endemic, or areas where a disease is “merely” epidemic, but particularly rife at present.

    In any case, back to the Blue Zones, where people live the longest and healthiest—because the latter part is important too! See also:

    • Lifespan: how long we live
    • Healthspan: how long we stay healthy (portmanteau of “healthy lifespan”)

    Most of our readers don’t live in a Blue Zone (in fact, many live in the US, which is a COVID Red Zone, a diabetes Red Zone, and a heart disease Red Zone), but that doesn’t mean we can’t all take tips from the Blue Zones and apply them, for example:

    You may be wondering… How much good will this do me? And, we do have an answer for that:

    When All’s Said And Done, How Likely Are You To Live To 100?

    Now that we’re all caught-up…

    The news from the Blues

    A team of researchers did a big review of observational studies of centenarians and near-centenarians (aged 95+). Why include the near-centenarians, you ask? Well, most of the studies are also longitudinal, and if we’re doing an observational study of the impact of lifestyle factors on a 100-year-old, it’s helpful to know what they’ve been doing recently. Hence nudging the younger-end cutoff a little lower, so as to not begin each study with fresh-faced 100-year-olds whom we know nothing about.

    Looking at thousands of centenarians (and near-centenarians, but also including some supercentenarians, up the age of 118), the researchers got a lot of very valuable data, far more than we have room to go into here (do check out the paper at the bottom of this article, if you have time; it’s a treasure trove of data), but one of the key summary findings was a short list of four factors they found contributed the most to extreme longevity:

    1. A diverse diet with low salt intake: in particular, a wide variety of plant diversity, including protein-rich legumes, though fish featured prominently also. On average they got 57% and 65% of their energy intake from carbohydrates, 12% to 32% from protein, and 27% to 31% from fat. As for salt, they averaged 1.6g of sodium per day, which is well within the WHO’s recommendation of averaging under 2g of sodium per day. As a matter of interest, centenarians in Okinawa itself averaged 1.1g of sodium per day.
    2. Low medication use: obviously there may be a degree of non-causal association here, i.e. the same people who just happened to be healthier and therefore lived longer, correspondingly took fewer medications—they took fewer medications because they were healthier; they weren’t necessarily healthier because they took fewer medications. That said, overmedication can be a big problem, especially in places with a profit motive like the US, and can increase the risk of harmful drug interactions, and side effects that then need more medications to treat the side effects, as well as direct iatrogenic damage (i.e. this drug treats your condition, but as the cost of harming you in some other way). Naturally, sometimes we really do need meds, but it’s a good reminder to do a meds review with one’s doctor once in a while, and see if everything’s still of benefit.
    3. Getting good sleep: not shocking, and this one’s not exactly news. But what may be shocking is that 68% of centenarians reported consistently getting enough good-quality sleep. To put that into perspective, only 35% of 10almonds readers reported regularly getting sleep in the 7–9 hours range.
    4. Rural living environment: more than 75% of the centenarians and near-centenarians lived in rural areas. This is not usually something touted as a Blue Zones thing on lists of Blue zones things, but this review strongly highlighted it as very relevant. In the category of things that are more obvious once it’s pointed out, though, this isn’t necessarily such a difference between “country folk” and “city folk”, so much as the ability to regularly be in green spaces has well-established health benefits physically, mentally, and both combined (such as: neurologically).

    See: The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes

    And showing that yes, even parks in cities make a significant difference:

    The association of green space, tree canopy and parks with life expectancy in neighborhoods of Los Angeles

    Want to know more?

    You can read the study in full here:

    A systematic review of diet and medication use among centenarians and near-centenarians worldwide

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: