International Day of Women and Girls in Science

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Today is the International Day of Women and Girls in Science, so we’ve got a bunch of content for the ladies out there. Let’s start with the statement Sima Bahous (the Executive Director of UN Women) made:

❝This year, the sixty-seventh session of the Commission on the Status of Women (CSW67) will consider as its priority theme “Innovation and technological change, and education in the digital age for achieving gender equality and the empowerment of all women and girls”.

This is an unprecedented opportunity for the Commission to develop a definitive agenda for progress towards women’s full and equal participation and representation in STEM. Its implementation will require bold, coordinated, multi-stakeholder action.❞

Read Her Full Statement Here!

Here at 10almonds, we are just one newsletter, and maybe we can’t change the world (…yet), but we’re all for this!

We’re certainly all in favour of education in the digital age, and more of our subscribers are women and girls than not (highest of fives from your writer today, also a woman—and I do bring most of the sciency content).

Medical News Today asks “Why Are Women Less Likely To Survive Cardiac Arrest Than Men?”

You can read the full article here, but the short version is:

  • People (bystanders and EMS professionals alike!) are less likely to intervene to give CPR when the patient is a woman (we appreciate that “your hands on an unknown woman’s chest” is a social taboo, but there’s a time and a place!)
  • People trained to give CPR (volunteers or professionals!) are often less confident about how to do so with female anatomy—training is almost entirely on “male” dummies.

A quick take-away from this is: to give effective CPR, you need to be giving two-inch compressions!

On a side note, do you want to learn how to correctly do chest compressions on female anatomy? This short (1:55) video could save a woman’s life!

As a science-based health and productivity newsletter, we make no apologies if occasional issues sometimes have a slant to women’s health! Heaven help us, the bias in science at large is certainly the opposite:

The list of examples is far too long for us to include here, but two that spring immediately to mind are:

Maybe if women in STEM weren’t on the receiving end of rampant systemic misogyny, we’d have more women in science, and some answers by now!

❗️NOT-SO-FUN FACT:

Women make up only 28% of the workforce in science, technology, engineering and math (STEM), and men vastly outnumber women majoring in most STEM fields in college. The gender gaps are particularly high in some of the fastest-growing and highest-paid jobs of the future, like computer science and engineering.

Source: AAUW

The US census suggests change is happening, but is a very long way from equality!

WHAT OUR SUBSCRIBERS SAY:

❝Women are slowly gaining more of a place in academia, and slowly making more of a difference when they get there, and start doing research that reflects ourselves. But I still think that it’s a struggle to get there, and it’s a struggle to be heard and be respected.

It’s a matter of pride, it’s a matter of proving yourself, being in STEM, and [women in STEM] still report being extremely disrespected, not taken seriously all, despite being very very good.

It’s worth noting as well, that we’ve had women in STEM for a while and there are so many things we appreciate nowadays that they were a part of, but they were never given credit for—it’s still a problem today and something we need to more actively fight.❞

Isabella F. Lima, Occupational Psychologist

Are you a woman in STEM, and have a story to tell? We’d love to hear it! Just reply to this email 🙂

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  • The Worry Trick – by Dr. David Carbonell

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    Worry is a time-sink that rarely does us any good, and often does us harm. Many books have been written on how to fight anxiety… That’s not what this book’s about.

    Dr. David Carbonell, in contrast, encourages the reader to stop trying to avoid/resist anxiety, and instead, lean into it in a way that detoothes it.

    He offers various ways of doing this, from scheduling time to worry, to substituting “what if…” with “let’s pretend…”, and guides the reader through exercises to bring about a sort of worry-desensitization.

    The style throughout is very much pop-psychology and is very readable.

    If the book has a weak point, it’s that it tends to focus on worrying less about unlikely outcomes, rather than tackling worry that occurs relating to outcomes that are likely, or even known in advance. However, some of the techniques will work for such also! That’s when Dr. Carbonell draws from Acceptance and Commitment Therapy (ACT).

    Bottom line: if you would like to lose less time and energy to worrying, then this is a fine book for you.

    Click here to check out The Worry Trick, and repurpose your energy reserves!

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  • Rewire Your OCD Brain – by Dr. Catherine Pittman & Dr. William Youngs

    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.

    OCD is just as misrepresented in popular media as many other disorders, and in this case, it’s typically not “being a neat freak” or needing to alphabetize things, so much as having uncontrollable obsessive intrusive thoughts, and often in response to those, unwanted compulsions. This can come from unchecked spiralling anxiety, and/or PTSD, for example.

    What Drs. Pittman & Young offer is an applicable set of solutions, to literally rewire the brain (insofar as synapses can be considered neural wires). Leveraging neuroplasticity to work with us rather than against us, the authors talk us through picking apart the crossed wires, and putting them back in more helpful ways.

    This is not, by the way, a book of CBT, though it does touch on that too.

    Mostly, the book explains—clearly and simply and sometimes with illustrationswhat is going wrong for us neurologically, and how to neurologically change that.

    Bottom line: whether you have OCD or suffer from anxiety or just need help dealing with obsessive thoughts, this book can help a lot in, as the title suggests, rewiring that.

    Click here to check out Rewire Your OCD Brain, and banish obsessive thoughts!

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  • Cynthia’s Thoughts on Intermittent Fasting

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    The Myth of Breakfast and Snacking

    Here at 10almonds we love addressing misconceptions in the health world.

    When it comes to eating habits and fasting, we’ve written our own pieces on how to break your fast (otherwise known as break-fast, or breakfast), alongside a general breakdown of intermittent fasting, and a much-requested piece on fasting specifically for women.

    Cynthia Thurlow, though, instead of just writing a few articles, has dedicated the majority of her working years to intermittent fasting and, in her TEDx talk (below), makes a strong argument challenging the long-held belief that breakfast is the most important meal of the day.

    Cynthia Thurlow’s Two Main Points

    Thurlow argues that it’s not what you eat but when you eat that has a more profound impact on health and aging. And she argues this is crucial regardless of your age.

    Complementing her views on fasting are her views on snacking; she argues that snacking all day long is outdated advice and can overtax the digestive system, leading to various health issues.

    Practical Tips for Starting Intermittent Fasting

    To begin intermittent fasting, Thurlow suggests starting with a 12-13 hour fasting window and gradually increasing it to 16 hours.

    In terms of food choice, she recommends eating whole, unprocessed foods during eating periods as well as staying well-hydrated with water, coffee, or tea.

    But you won’t see results immediately; Thurlow advises giving the strategy a solid 30 days to see results and consulting a healthcare provider if there are any existing health conditions.

    You can dive deeper and join the 15 million other people who have listened to her thoughts on fasting by watching her TEDx talk below:

    How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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Related Posts

  • He Fell Ill on a Cruise. Before He Boarded the Rescue Boat, They Handed Him the Bill.
  • Overdosing on Chemo: A Common Gene Test Could Save Hundreds of Lives Each Year

    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.

    One January morning in 2021, Carol Rosen took a standard treatment for metastatic breast cancer. Three gruesome weeks later, she died in excruciating pain from the very drug meant to prolong her life.

    Rosen, a 70-year-old retired schoolteacher, passed her final days in anguish, enduring severe diarrhea and nausea and terrible sores in her mouth that kept her from eating, drinking, and, eventually, speaking. Skin peeled off her body. Her kidneys and liver failed. “Your body burns from the inside out,” said Rosen’s daughter, Lindsay Murray, of Andover, Massachusetts.

    Rosen was one of more than 275,000 cancer patients in the United States who are infused each year with fluorouracil, known as 5-FU, or, as in Rosen’s case, take a nearly identical drug in pill form called capecitabine. These common types of chemotherapy are no picnic for anyone, but for patients who are deficient in an enzyme that metabolizes the drugs, they can be torturous or deadly.

    Those patients essentially overdose because the drugs stay in the body for hours rather than being quickly metabolized and excreted. The drugs kill an estimated 1 in 1,000 patients who take them — hundreds each year — and severely sicken or hospitalize 1 in 50. Doctors can test for the deficiency and get results within a week — and then either switch drugs or lower the dosage if patients have a genetic variant that carries risk.

    Yet a recent survey found that only 3% of U.S. oncologists routinely order the tests before dosing patients with 5-FU or capecitabine. That’s because the most widely followed U.S. cancer treatment guidelines — issued by the National Comprehensive Cancer Network — don’t recommend preemptive testing.

    The FDA added new warnings about the lethal risks of 5-FU to the drug’s label on March 21 following queries from KFF Health News about its policy. However, it did not require doctors to administer the test before prescribing the chemotherapy.

    The agency, whose plan to expand its oversight of laboratory testing was the subject of a House hearing, also March 21, has said it could not endorse the 5-FU toxicity tests because it’s never reviewed them.

    But the FDA at present does not review most diagnostic tests, said Daniel Hertz, an associate professor at the University of Michigan College of Pharmacy. For years, with other doctors and pharmacists, he has petitioned the FDA to put a black box warning on the drug’s label urging prescribers to test for the deficiency.

    “FDA has responsibility to assure that drugs are used safely and effectively,” he said. The failure to warn, he said, “is an abdication of their responsibility.”

    The update is “a small step in the right direction, but not the sea change we need,” he said.

    Europe Ahead on Safety

    British and European Union drug authorities have recommended the testing since 2020. A small but growing number of U.S. hospital systems, professional groups, and health advocates, including the American Cancer Society, also endorse routine testing. Most U.S. insurers, private and public, will cover the tests, which Medicare reimburses for $175, although tests may cost more depending on how many variants they screen for.

    In its latest guidelines on colon cancer, the Cancer Network panel noted that not everyone with a risky gene variant gets sick from the drug, and that lower dosing for patients carrying such a variant could rob them of a cure or remission. Many doctors on the panel, including the University of Colorado oncologist Wells Messersmith, have said they have never witnessed a 5-FU death.

    In European hospitals, the practice is to start patients with a half- or quarter-dose of 5-FU if tests show a patient is a poor metabolizer, then raise the dose if the patient responds well to the drug. Advocates for the approach say American oncology leaders are dragging their feet unnecessarily, and harming people in the process.

    “I think it’s the intransigence of people sitting on these panels, the mindset of ‘We are oncologists, drugs are our tools, we don’t want to go looking for reasons not to use our tools,’” said Gabriel Brooks, an oncologist and researcher at the Dartmouth Cancer Center.

    Oncologists are accustomed to chemotherapy’s toxicity and tend to have a “no pain, no gain” attitude, he said. 5-FU has been in use since the 1950s.

    Yet “anybody who’s had a patient die like this will want to test everyone,” said Robert Diasio of the Mayo Clinic, who helped carry out major studies of the genetic deficiency in 1988.

    Oncologists often deploy genetic tests to match tumors in cancer patients with the expensive drugs used to shrink them. But the same can’t always be said for gene tests aimed at improving safety, said Mark Fleury, policy director at the American Cancer Society’s Cancer Action Network.

    When a test can show whether a new drug is appropriate, “there are a lot more forces aligned to ensure that testing is done,” he said. “The same stakeholders and forces are not involved” with a generic like 5-FU, first approved in 1962, and costing roughly $17 for a month’s treatment.

    Oncology is not the only area in medicine in which scientific advances, many of them taxpayer-funded, lag in implementation. For instance, few cardiologists test patients before they go on Plavix, a brand name for the anti-blood-clotting agent clopidogrel, although it doesn’t prevent blood clots as it’s supposed to in a quarter of the 4 million Americans prescribed it each year. In 2021, the state of Hawaii won an $834 million judgment from drugmakers it accused of falsely advertising the drug as safe and effective for Native Hawaiians, more than half of whom lack the main enzyme to process clopidogrel.

    The fluoropyrimidine enzyme deficiency numbers are smaller — and people with the deficiency aren’t at severe risk if they use topical cream forms of the drug for skin cancers. Yet even a single miserable, medically caused death was meaningful to the Dana-Farber Cancer Institute, where Carol Rosen was among more than 1,000 patients treated with fluoropyrimidine in 2021.

    Her daughter was grief-stricken and furious after Rosen’s death. “I wanted to sue the hospital. I wanted to sue the oncologist,” Murray said. “But I realized that wasn’t what my mom would want.”

    Instead, she wrote Dana-Farber’s chief quality officer, Joe Jacobson, urging routine testing. He responded the same day, and the hospital quickly adopted a testing system that now covers more than 90% of prospective fluoropyrimidine patients. About 50 patients with risky variants were detected in the first 10 months, Jacobson said.

    Dana-Farber uses a Mayo Clinic test that searches for eight potentially dangerous variants of the relevant gene. Veterans Affairs hospitals use a 11-variant test, while most others check for only four variants.

    Different Tests May Be Needed for Different Ancestries

    The more variants a test screens for, the better the chance of finding rarer gene forms in ethnically diverse populations. For example, different variants are responsible for the worst deficiencies in people of African and European ancestry, respectively. There are tests that scan for hundreds of variants that might slow metabolism of the drug, but they take longer and cost more.

    These are bitter facts for Scott Kapoor, a Toronto-area emergency room physician whose brother, Anil Kapoor, died in February 2023 of 5-FU poisoning.

    Anil Kapoor was a well-known urologist and surgeon, an outgoing speaker, researcher, clinician, and irreverent friend whose funeral drew hundreds. His death at age 58, only weeks after he was diagnosed with stage 4 colon cancer, stunned and infuriated his family.

    In Ontario, where Kapoor was treated, the health system had just begun testing for four gene variants discovered in studies of mostly European populations. Anil Kapoor and his siblings, the Canadian-born children of Indian immigrants, carry a gene form that’s apparently associated with South Asian ancestry.

    Scott Kapoor supports broader testing for the defect — only about half of Toronto’s inhabitants are of European descent — and argues that an antidote to fluoropyrimidine poisoning, approved by the FDA in 2015, should be on hand. However, it works only for a few days after ingestion of the drug and definitive symptoms often take longer to emerge.

    Most importantly, he said, patients must be aware of the risk. “You tell them, ‘I am going to give you a drug with a 1 in 1,000 chance of killing you. You can take this test. Most patients would be, ‘I want to get that test and I’ll pay for it,’ or they’d just say, ‘Cut the dose in half.’”

    Alan Venook, the University of California-San Francisco oncologist who co-chairs the panel that sets guidelines for colorectal cancers at the National Comprehensive Cancer Network, has led resistance to mandatory testing because the answers provided by the test, in his view, are often murky and could lead to undertreatment.

    “If one patient is not cured, then you giveth and you taketh away,” he said. “Maybe you took it away by not giving adequate treatment.”

    Instead of testing and potentially cutting a first dose of curative therapy, “I err on the latter, acknowledging they will get sick,” he said. About 25 years ago, one of his patients died of 5-FU toxicity and “I regret that dearly,” he said. “But unhelpful information may lead us in the wrong direction.”

    In September, seven months after his brother’s death, Kapoor was boarding a cruise ship on the Tyrrhenian Sea near Rome when he happened to meet a woman whose husband, Atlanta municipal judge Gary Markwell, had died the year before after taking a single 5-FU dose at age 77.

    “I was like … that’s exactly what happened to my brother.”

    Murray senses momentum toward mandatory testing. In 2022, the Oregon Health & Science University paid $1 million to settle a suit after an overdose death.

    “What’s going to break that barrier is the lawsuits, and the big institutions like Dana-Farber who are implementing programs and seeing them succeed,” she said. “I think providers are going to feel kind of bullied into a corner. They’re going to continue to hear from families and they are going to have to do something about it.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Samosa Spiced Surprise

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    You know what’s best about samosas? It’s not actually the fried pastry; that’s just what holds it together. If you were to try eating sheets of pastry alone, it would not be much fun. But, the spiced vegetable filling? Now we’re talking! So, this recipe takes what’s best about samosas, and makes them into healthy snack-sized patties.

    You will need

    • Extra virgin olive oil, or coconut oil (per your preference) for cooking
    • 4 medium potatoes, boiled, peeled, and mashed
    • 1 medium onion, diced
    • 1 cup peas
    • 1 carrot, finely chopped
    • ½ cup garbanzo bean flour (chickpea flour, gram flour, whatever your supermarket calls it)
    • ¼ cup fresh cilantro, chopped (substitute parsley if you have the soap gene)
    • ¼ bulb garlic, minced
    • 1 jalapeño pepper, chopped
    • 1 tbsp ground cumin
    • 2 tsp garam masala
    • 1 tsp ground coriander
    • 1 tsp ground turmeric
    • 1 tsp ground black pepper

    Method

    (we suggest you read everything at least once before doing anything)

    1) Fry the onion until it is becoming soft and translucent (3–5 minutes).

    2) Add the spices (the garlic, both kinds of pepper, cumin, coriander, turmeric, and the garam masala), stirring in well

    3) Add the carrot and peas, stirring and cooking until just becoming soft (probably another 3–5 minutes, depending on the heat, how small you chopped the carrot, and whether the peas were frozen or fresh). Take it off the heat.

    4) Mix the potato, chickpea flour, and cilantro in a bowl, and carefully add everything from the pan, mixing that in thoroughly too.

    5) Shape into patties, and fry them on each side until browned and crispy.

    6) Serve as part of a buffet, or perhaps as an appetizer—raita is a fine accompaniment option.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Successful Aging – by Dr. Daniel Levitin

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    We all know about age-related cognitive decline. What if there’s a flipside, though?

    Neuroscientist Dr. Daniel Levitin explores the changes that the brain undergoes with age, and notes that it’s not all downhill.

    From cumulative improvements in the hippocampi to a dialling-down of the (often overfunctioning) amygdalae, there are benefits too.

    The book examines the things that shape our brains from childhood into our eighties and beyond. Many milestones may be behind us, but neuroplasticity means there’s always time for rewiring. Yes, it also covers the “how”.

    We learn also about the neurogenesis promoted by such simple acts as taking a different route and/or going somewhere new, and what other things improve the brain’s healthspan.

    The writing style is very accessible “pop-science”, and is focused on being of practical use to the reader.

    Bottom line: if you want to get the most out of your aging wizening brain, this book is a great how-to manual.

    Click here to check out Successful Aging and level up your later years!

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