What’s Lurking In Your Household Air?

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As individuals, we can’t do much about the outside air. We can try to spend more time in green spaces* and away from traffic, and we can wear face-masks—as was popular in Tokyo and other such large cities long before the pandemic struck.

*The well-known mental health benefits aside (and contrary to British politician Amber Rudd’s famous assertion in a televised political debate that “clean air doesn’t grow on trees”), clean air comes mostly from trees—their natural process of respiration scrubs not only carbon dioxide, but also pollutants, from the air before releasing oxygen without the pollutants. Neat!

See also this study: Site new care homes near trees and away from busy roads to protect residents’ lungs

We are fortunate to be living in a world where most of us in industrialized countries can exercise a great degree of control over our home’s climate. But, what to do with all that power?

Temperature

Let’s start with the basics. Outside temperature may vary, but you probably have heating and air conditioning. There’s a simple answer here; the optimal temperature for human comfort and wellbeing is 20℃ / 68℉:

Scientists Identify a Universal Optimal Temperature For Life on Earth

Note: this does not mean that that is the ideal global average temperature, because that would mean the polar caps are completely gone, the methane stored there released, many large cities underwater, currently hot places will be too hot for human life (e.g. outside temperatures above human body temperature), there will be mass extinctions of many kinds of animals and plants, including those we humans require for survival, and a great proliferation of many bugs that will kill us. Basically we need diversity for the planet to survive, arctic through to tropical and yes, even deserts (deserts are important carbon sinks!). The ideal global average temperature is about 14℃ (we currently have about 15℃ and rising).

But, for setting the thermostat in your home, 20℃ / 68℉ is perfect for most people, though down as far as 17℃ / 61℉ is fine too, provided other things such as humidity are in order. In fact, for sleeping, 18℃ / 62℉ is ideal. This is because the cooler temperature is one of the several things that tell our brain it is nighttime now, and thus trigger secretion of melatonin.

If you’re wondering about temperatures and respiratory viruses, by the way, check out:

The Cold Truth About Respiratory Infections: The Pathogens That Came In From The Cold

Humidity

Most people pay more attention to the temperature in their home than the humidity, and the latter is just as important:

❝Conditions that fall outside of the optimal range of 40–60% can have significant impacts on health, including facilitating infectious transmission and exacerbating respiratory diseases.

When humidity is too low, it can cause dryness and irritation of the respiratory tract and skin, making individuals more susceptible to infections.

When humidity is too high, it can create a damp environment that encourages the growth of harmful microorganisms like mould, bacteria, and viruses.❞

~ Dr. Gabriella Guarnieri et al.

So, if your average indoor humidity falls outside of that range, consider getting a humidifier or dehumidifier, to correct it. Example items on Amazon, for your convenience:

Humidity monitor | Humidifier | Dehumidifier

See also, about a seriously underestimated killer:

Pneumonia: Prevention Is Better Than Cure

Now, one last component to deal with, for perfect indoor air:

Pollution

We tend to think of pollution as an outdoors thing, and indeed, the pollution in your home will (hopefully!) be lower than that of a busy traffic intersection. However…

  • The air you have inside comes from outside, and that matters if you’re in an urban area
  • Even in suburban and rural areas, general atmospheric pollutants will reach you, and if you’ve ever been subject to wildfire smoke, you’ll know that’s no fun either.
  • Gas appliances in the home cause indoor pollution, even when carbon monoxide is within levels considered acceptable. This polluting effect is much stronger for open gas flames (such as on gas cookers/stoves, or gas fires), than for closed gas heating systems (such as a gas-powered boiler for central heating).
  • Wood stoves/fireplaces are not an improvement, in fact they are worse, and don’t get us started on coal. You should not be breathing these things, and definitely should not be burning them in an enclosed space.
  • That air conditioning, humidifier, dehumidifier? They may be great for temperature and humidity, but please clean/change the filter more often than you think is necessary, or things will grow there and then your device will be adding pathogens to the air as it goes.
  • Plug-in air-freshening devices? They may smell clean, but they are effectively spraying cleaning fluids into your lungs. So please don’t.

So, what of air purifiers? They can definitely be of benefit. for example:

Air Purifiers & Sleep

But watch out! Because if you don’t clean/change the filter regularly, guess what happens! That’s right, it’ll be colonized with bacteria/fungus and then be blowing those at you.

And no, not all of them will be visible to the naked eye:

Is Unnoticed Environmental Mold Harming Your Health?

Taking a holistic approach

The air is a very important factor for the health of your lungs (and thus, for the health of everything that’s fed oxygen by your lungs), but there are more things we can do as well:

Seven Things To Do For Good Lung Health!

Take care!

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  • Cancer is increasingly survivable – but it shouldn’t depend on your ability to ‘wrangle’ the health system

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    One in three of us will develop cancer at some point in our lives. But survival rates have improved to the point that two-thirds of those diagnosed live more than five years.

    This extraordinary shift over the past few decades introduces new challenges. A large and growing proportion of people diagnosed with cancer are living with it, rather than dying of it.

    In our recently published research we examined the cancer experiences of 81 New Zealanders (23 Māori and 58 non-Māori).

    We found survivorship not only entailed managing the disease, but also “wrangling” a complex health system.

    Surviving disease or surviving the system

    Our research focused on those who had lived longer than expected (four to 32 years since first diagnosis) with a life-limiting or terminal diagnosis of cancer.

    Common to many survivors’ stories was the effort it took to wrangle the system or find others to advocate on their behalf, even to get a formal diagnosis and treatment.

    By wrangling we refer to the practices required to traverse complex and sometimes unwelcoming systems. This is an often unnoticed but very real struggle that comes on top of managing the disease itself.

    The common focus of the healthcare system is on symptoms, side effects of treatment and other biological aspects of cancer. But formal and informal care often falls by the wayside, despite being key to people’s everyday experiences.

    A woman at a doctor's appointment
    Survival is often linked to someone’s social connections and capacity to access funds. Getty Images

    The inequities of cancer survivorship are well known. Analyses show postcodes and socioeconomic status play a strong role in the prevalence of cancer and survival.

    Less well known, but illustrated in our research, is that survival is also linked to people’s capacity to manage the entire healthcare system. That includes accessing a diagnosis or treatment, or identifying and accessing alternative treatments.

    Survivorship is strongly related to material resources, social connections, and understandings of how the health system works and what is available. For instance, one participant who was contemplating travelling overseas to get surgery not available in New Zealand said:

    We don’t trust the public system. So thankfully we had private health insurance […] But if we went overseas, health insurance only paid out to $30,000 and I think the surgery was going to be a couple of hundred thousand. I remember Dad saying and crying and just being like, I’ll sell my business […] we’ll all put in money. It was really amazing.

    Assets of survivorship

    In New Zealand, the government agency Pharmac determines which medications are subsidised. Yet many participants were advised by oncologists or others to “find ways” of taking costly, unsubsidised medicines.

    This often meant finding tens of thousands of dollars with no guarantees. Some had the means, but for others it meant drawing on family savings, retirement funds or extending mortgages. This disproportionately favours those with access to assets and influences who survives.

    But access to economic capital is only one advantage. People also have cultural resources – often described as cultural capital.

    In one case, a participant realised a drug company was likely to apply to have a medicine approved. They asked their private oncologist to lobby on their behalf to obtain the drug through a compassionate access scheme, without having to pay for it.

    Others gained community support through fundraising from clubs they belonged to. But some worried about where they would find the money, or did not want to burden their community.

    I had my doctor friend and some others that wanted to do some public fundraising. But at the time I said, “Look, most of the people that will be contributing are people from my community who are poor already, so I’m not going to do that option”.

    Accessing alternative therapies, almost exclusively self-funded, was another layer of inequity. Some felt forced to negotiate the black market to access substances such as marijuana to treat their cancer or alleviate the side effects of orthodox cancer treatment.

    Cultural capital is not a replacement for access to assets, however. Māori survivorship was greatly assisted by accessing cultural resources, but often limited by lack of material assets.

    Persistence pays

    The last thing we need when faced with the possibility of cancer is to have to push for formal diagnosis and care. Yet this was a common experience.

    One participant was told nothing could be found to explain their abdominal pain – only to find later they had pancreatic cancer. Another was told their concerns about breathing problems were a result of anxiety related to a prior mental health history, only to learn later their earlier breast cancer had spread to their lungs.

    Persistence is another layer of wrangling and it often causes distress.

    Once a diagnosis was given, for many people the public health system kicked in and delivered appropriate treatment. However, experiences were patchy and variable across New Zealand.

    Issues included proximity to hospitals, varying degrees of specialisation available, and the requirement of extensive periods away from home and whānau. This reflects an ongoing unevenness and lack of fairness in the current system.

    When facing a terminal or life-limiting diagnosis, the capacity to wrangle the system makes a difference. We shouldn’t have to wrangle, but facing this reality is an important first step.

    We must ensure it doesn’t become a continuing form of inequity, whereby people with access to material resources and social and cultural connections can survive longer.

    Kevin Dew, Professor of Sociology, Te Herenga Waka — Victoria University of Wellington; Alex Broom, Professor of Sociology & Director, Sydney Centre for Healthy Societies, University of Sydney; Chris Cunningham, Professor of Maori & Public Health, Massey University; Elizabeth Dennett, Associate Professor in Surgery, University of Otago; Kerry Chamberlain, Professor of Social and Health Psychology, Massey University, and Richard Egan, Associate Professor in Health Promotion, University of Otago

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

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  • Men have a biological clock too. Here’s what’s more likely when dads are over 50

    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.

    We hear a lot about women’s biological clock and how age affects the chance of pregnancy.

    New research shows men’s fertility is also affected by age. When dads are over 50, the risk of pregnancy complications increases.

    Data from more than 46 million births in the United States between 2011 and 2022 compared fathers in their 30s with fathers in their 50s.

    While taking into account the age of the mother and other factors known to affect pregnancy outcomes, the researchers found every ten-year increase in paternal age was linked to more complications.

    The researchers found that compared to couples where the father was aged 30–39, for couples where the dad was in his 50s, there was a:

    • 16% increased risk of preterm birth
    • 14% increased risk of low birth weight
    • 13% increase in gestational diabetes.

    The older fathers were also twice as likely to have used assisted reproductive technology, including IVF, to conceive than their younger counterparts.

    Steven van Loy/Unsplash

    Dads are getting older

    In this US study, the mean age of all fathers increased from 30.8 years in 2011 to 32.1 years in 2022.

    In that same period, the proportion of men aged 50 years or older fathering a child increased from 1.1% to 1.3%.

    We don’t know the proportion of men over 50 years who father children in Australia, but data shows the average age of fathers has increased.

    In 1975 the median age of Australian dads was 28.6 years. This jumped to 33.7 years in 2022.

    How male age affects getting pregnant

    As we know from media reports of celebrity dads, men produce sperm from puberty throughout life and can father children well into old age.

    However, there is a noticeable decline in sperm quality from about age 40.

    Female partners of older men take longer to achieve pregnancy than those with younger partners.

    A study of the effect of male age on time to pregnancy showed women with male partners aged 45 or older were almost five times more likely to take more than a year to conceive compared to those with partners aged 25 or under. More than three quarters (76.8%) of men under the age of 25 years impregnated their female partners within six months, compared with just over half (52.9%) of men over the age of 45.

    Pooled data from ten studies showed that partners of older men are also more likely to experience miscarriage. Compared to couples where the male was aged 25 to 29 years, paternal age over 45 years increased the risk of miscarriage by 43%.

    Older men are more likely to need IVF

    Outcomes of assisted reproductive technology, such as IVF, are also influenced by the age of the male partner.

    A review of studies in couples using assisted reproductive technologies found paternal age under 40 years reduced the risk of miscarriage by about 25% compared to couples with men aged over 40.

    Having a male under 40 years also almost doubled the chance of a live birth per treatment cycle. With a man over 40, 17.6% of treatment rounds resulted in a live birth, compared to 28.4% when the male was under 40.

    How does male age affect the health outcomes of children?

    As a result of age-related changes in sperm DNA, the children of older fathers have increased risk of a number of conditions. Autism, schizophrenia, bipolar disorders and leukaemia have been linked to the father’s advanced years.

    A review of studies assessing the impact of advanced paternal age reported that children of older fathers have increased rates of psychiatric disease and behavioural impairments.

    But while the increased risk of adverse health outcomes linked to older paternal age is real, the magnitude of the effect is modest. It’s important to remember that an increase in a very small risk is still a small risk and most children of older fathers are born healthy and develop well.

    Improving your health can improve your fertility

    In addition to the effects of older age, some chronic conditions that affect fertility and reproductive outcomes become more common as men get older. They include obesity and diabetes which affect sperm quality by lowering testosterone levels.

    While we can’t change our age, some lifestyle factors that increase the risk of pregnancy complications and reduce fertility, can be tackled. They include:

    Get the facts about the male biological clock

    Research shows men want children as much as women do. And most men want at least two children.

    Yet most men lack knowledge about the limitations of female and male fertility and overestimate the chance of getting pregnant, with and without assisted reproductive technologies.

    We need better public education, starting at school, to improve awareness of the impact of male and female age on reproductive outcomes and help people have healthy babies.

    For men wanting to improve their chance of conceiving, the government-funded sites Healthy Male and Your Fertility are a good place to start. These offer evidence-based and accessible information about reproductive health, and tips to improve your reproductive health and give your children the best start in life.

    Karin Hammarberg, Senior Research Fellow, Global and Women’s Health, School of Public Health & Preventive Medicine, Monash University

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

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  • The Art Of Letting Go – by Nick Trenton

    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.

    You may be wondering: is this a basic CBT book? And, for the most part, no, it’s not.

    It does touch on some of the time-tested CBT techniques, but a large part of the book is about reframing things in a different way, that’s a little more DBT-ish, and even straying into BA. But enough of the initialisms, let’s give an example:

    It can be scary to let go of the past, or of present or future possibilities (bad ones as well as good!). However, it’s hard to consciously do something negative (same principle as “don’t think of a pink elephant”), so instead, look at it as taking hold of the present/future—and thus finding comfort and security in a new reality rather than an old memory or a never-actual imagining.

    So, this book has a lot of ideas like that, and if even one of them helps, then it was worth reading.

    The writing style is comprehensive, and goes for the “tell them what you’re gonna tell them; tell them; then tell them what you told them” approach, which a) is considered good for learning b) can feel a little like padding nonetheless.

    Bottom line: this reviewer didn’t personally love the style, but the content made up for it.

    Click here to check out The Art Of Letting Go, and let go!

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  • How To Improve Your Heart Rate Variability

    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.

    How’s your heart rate variability?

    The hallmarks of a good, strong cardiovascular system include a medium-to-low resting heart rate (for adults: under 60 beats per minute is good; under 50 is typical of athletes), and healthy blood pressure (for adults: under 120/80, while still above 90/60, is generally considered good).

    Less talked-about is heart rate variability, but it’s important too…

    What is heart rate variability?

    Heart rate variability is a measure of how quickly and easily your heart responds to changes in demands placed upon it. For example:

    • If you’re at rest and then start running your fastest (be it for leisure or survival or anything in between), your heart rate should be able to jump from its resting rate to about 180% of that as quickly as possible
    • When you stop, your heart rate should be able to shift gears back to your resting rate as quickly as possible

    The same goes, to a commensurately lesser extent, to changes in activity between low and moderate, or between moderate and high.

    • When your heart can change gears quickly, that’s called a high heart rate variability
    • When your heart is sluggish to get going and then takes a while to return to normal after exertion, that’s called a low heart rate variability.

    The rate of change (i.e., the variability) is measured in microseconds per beat, and the actual numbers will vary depending on a lot of factors, but for everyone, higher is better than lower.

    Aside from quick response to crises, why does it matter?

    If heart rate variability is low, it means the sympathetic nervous system is dominating the parasympathetic nervous system, which means, in lay terms, your fight-or-flight response is overriding your ability to relax.

    See for example: Stress and Heart Rate Variability: A Meta-Analysis and Review of the Literature

    This has a lot of knock-on effects for both physical and mental health! Your heart and brain will take the worst of this damage, so it’s good to improve things for them impossible.

    This Saturday’s Life Hacks: how to improve your HRV!

    Firstly, the Usual Five Things™:

    1. A good diet (that avoids processed foods)
    2. Good exercise (that includes daily physical activity—more often is more important than more intense!)
    3. Good sleep (7–9 hours of good quality sleep per night)
    4. Reduce or eliminate alcohol consumption (this is dose-dependent; any reduction is an improvement)
    5. Don’t smoke (just don’t)

    Additional regular habits that help a lot:

    • Breathing exercises, mindfulness, meditation
    • Therapy, especially CBT and DBT
    • Stress-avoidance strategies, for example:
      • Get (and maintain) your finances in good order
      • Get (and maintain) your relationship(s) in good order
      • Get (and maintain) your working* life in good order

    *Whatever this means to you. If you’re perhaps retired, or otherwise a home-maker, or even a student, the things you “need to do” on a daily basis are your working life, for these purposes.

    In terms of simple, quick-fix, physical tweaks to focus on if you’re already broadly leading a good life, two great ones are:

    • Exercise: get moving! Walk to the store even if you buy nothing but a snack or drink to enjoy while walking back. If you drove, make more trips with the shopping bags rather than fewer. If you like to watch TV, consider an exercise bike or treadmill to use while watching. If you have a partner, double-up and make it a thing you do together! Take the stairs instead of the elevator. Take the scenic route when walking someplace. Go to the bathroom that’s further away. Every little helps!
    • Breathe: even just a couple of times a day, practice mindful breathing. Start with even just a minute a day, to get the habit going. What breathing exercise you do isn’t so important as that you do it. Notice your breathing; count how long each breath takes. Don’t worry about “doing it right”—you’re doing great, just observe, just notice, just slowly count. We promise that regular practice of this will have you feeling amazing

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  • Lacking Motivation? Science Has The Answer

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    The Science Of Motivation (And How To Use It To Your Advantage)

    When we do something rewarding, our brain gets a little (or big!) spike of dopamine. Dopamine is popularly associated with pleasure—which is fair— but there’s more to it than this.

    Dopamine is also responsible for motivation itself, as a prime mover before we do the thing that we find rewarding. If we eat a banana, and enjoy it, perhaps because our body needed the nutrients from it, our brain gets a hit of dopamine.

    (and not because bananas contain dopamine; that dopamine is useful for the body, but can’t pass the blood-brain barrier to have an effect on the brain)

    So where does the dopamine in our brain come from? That dopamine is made in the brain itself.

    Key Important Fact: the brain produces dopamine when it expects an activity to be rewarding.

    If you take nothing else away from today’s newsletter, let it be this!

    It makes no difference if the activity is then not rewarding. And, it will keep on motivating you to do something it anticipated being rewarding, no matter how many times the activity disappoints, because it’ll remember the very dopamine that it created, as having been the reward.

    To put this into an example:

    • How often have you spent time aimlessly scrolling social media, flitting between the same three apps, or sifting through TV channels when “there’s nothing good on to watch”?
    • And how often did you think afterwards “that was a good and rewarding use of my time; I’m glad I did that”?

    In reality, whatever you felt like you were in search of, you were really in search of dopamine. And you didn’t find it, but your brain did make some, just enough to keep you going.

    Don’t try to “dopamine detox”, though.

    While taking a break from social media / doomscrolling the news / mindless TV-watching can be a great and healthful idea, you can’t actually “detox” from a substance your body makes inside itself.

    Which is fortunate, because if you could, you’d die, horribly and miserably.

    If you could “detox” completely from dopamine, you’d lose all motivation, and also other things that dopamine is responsible for, including motor control, language faculties, and critical task analysis (i.e. planning).

    This doesn’t just mean that you’d not be able to plan a wedding; it also means:

    • you wouldn’t be able to plan how to get a drink of water
    • you wouldn’t have any motivation to get water even if you were literally dying of thirst
    • you wouldn’t have the motor control to be able to physically drink it anyway

    Read: Dopamine and Reward: The Anhedonia Hypothesis 30 years on

    (this article is deep and covers a lot of ground, but is a fascinating read if you have time)

    Note: if you’re wondering why that article mentions schizophrenia so much, it’s because schizophrenia is in large part a disease of having too much dopamine.

    Consequently, antipsychotic drugs (and similar) used in the treatment of schizophrenia are generally dopamine antagonists, and scientists have been working on how to treat schizophrenia without also crippling the patient’s ability to function.

    Do be clever about how you get your dopamine fix

    Since we are hardwired to crave dopamine, and the only way to outright quash that craving is by inducing anhedonic depression, we have to leverage what we can’t change.

    The trick is: question how much your motivation aligns with your goals (or doesn’t).

    So if you feel like checking Facebook for the eleventieth time today, ask yourself: “am I really looking for new exciting events that surely happened in the past 60 seconds since I last checked, or am I just looking for dopamine?”

    You might then realize: “Hmm, I’m actually just looking for dopamine, and I’m not going to find it there”

    Then, pick something else to do that will actually be more rewarding. It helps if you make a sort of dopa-menu in advance, of things to pick from. You can keep this as a list on your phone, or printed and pinned up near your computer.

    Examples might be: Working on that passion project of yours, or engaging in your preferred hobby. Or spending quality time with a loved one. Or doing housework (surprisingly not something we’re commonly motivated-by-default to do, but actually is rewarding when done). Or exercising (same deal). Or learning that language on Duolingo (all those bells and whistles the app has are very much intentional dopamine-triggers to make it addictive, but it’s not a terrible outcome to be addicted to learning!).

    Basically… Let your brain’s tendency to get led astray work in your favor, by putting things in front of it that will lead you in good directions.

    Things for your health and/or education are almost always great things to allow yourself the “ooh, shiny” reaction and pick them up, try something new, etc.

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  • White Potato vs Sweet Potato – Which is Healthier?

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    Our Verdict

    When comparing white potatoes to sweet potatoes, we picked the sweet potatoes.

    Why?

    In terms of macros, sweet potatoes are a little lighter on carbs and calories, though in the case of sugar and fiber, sweet potato has a few grams more of each, per potato. However, when an average sweet potato’s 7g of sugar are held against its 4g of fiber, this (much like with fruit!) not a sugar you need to avoid.

    See also: Which Sugars Are Healthier, And Which Are Just The Same?

    The glycemic index of a sweet potato is also lower than that of a white potato, so the sugars it does have are slower-release.

    Sweet potatoes famously are good sources of vitamin A and beta-carotene, which important nutrients white potatoes cannot boast.

    Both plants are equally good sources of potassium and vitamin C.

    Summary

    Both are good sources of many nutrients, and any nutritional health-hazards associated with them come with the preparation (for example, frying introduces unhealthy fats, and mashing makes the glycemic index skyrocket, and cooking with salt increases the salt content).

    Baking either is great (consider stuffing them with delicious well-seasoned beans and/or tomatoes; if you make it yourself, pesto can be a great option too, as can cheese if you’re so-inclined and judicious with choice and quantity) and preserves almost all of their nutrients. Remember that nearly 100% of the fiber is in the skin, so you do want to eat that.

    The deciding factor is: sweet potatoes are good sources of a couple more valuable nutrients that white potatoes aren’t, and come out as the overall healthiest for that reason.

    Enjoy!

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