Intuitive Eating – by Evelyn Tribole and Elyse Resch

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You may be given to wonder: if this is about intuitive eating, and an anti-diet approach, why a whole book?

There’s a clue in the other part of the title: “4th Edition”.

The reason there’s a 4th edition (and before it, a 3rd and 2nd edition) is because this book is very much full of science, and science begets more science, and the evidence just keeps on rolling in.

While neither author is a doctor, each has a sizeable portion of the alphabet after their name (more than a lot of doctors), and this is an incredibly well-evidenced book.

The basic premise from many studies is that restrictive dieting does not work well long-term for most people, and instead, better is to make use of our bodies’ own interoceptive feedback.

You see, intuitive eating is not “eat randomly”. We do not call a person “intuitive” because they speak or act randomly, do we? Same with diet.

Instead, the authors give us ten guiding principles (yes, still following the science) to allow us a consistent “finger on the pulse” of what our body has to say about what we have been eating, and what we should be eating.

Bottom line: if you want to be a lot more in tune with your body and thus better able to nourish it the way it needs, this book is literally on the syllabus for many nutritional science classes, and will stand you in very good stead!

Click here to check out “Intuitive Eating” on Amazon today, and give your body the attention it deserves!

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  • Moringa Oleifera Against CVD, Diabetes, Alzheimer’s & Arsenic?

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    The Healthiest Drumstick

    Moringa oleifera is a tree, whose leaves and pods have medicinal properties (as well as simply being very high in nutrients). It’s also called the drumstick tree in English, but equally often it’s referred to simply as Moringa. It has enjoyed use in traditional medicine for thousands of years, and its many benefits have caught scientists’ attention more recently. For an overview before we begin, see:

    Medicinal utilization and nutritional properties of drumstick (Moringa oleifera)—A comprehensive review

    Now, let’s break it down…

    Anti-inflammatory

    It is full of antioxidants, which we’ll come to shortly, and they have abundant anti-inflammatory effects. Research into these so far has mostly beennon-human animal studies or else in vitro, hence the guarded “potential” for now:

    Potential anti-inflammatory phenolic glycosides from the medicinal plant Moringa oleifera fruits

    Speaking of potential though, it has been found to also reduce neuroinflammation specifically, which is good, because not every anti-inflammatory agent does that:

    In silico and pharmacokinetic studies of glucomoringin from Moringa oleifera root for Alzheimer’s disease like pathology

    Antioxidant

    It was hard to find studies that talked about its antioxidant powers that didn’t also add “and this, and this, and this” because of all its knock-on benefits, for example:

    ❝The results indicate that this plant possesses antioxidant, hypolipidaemic and antiatherosclerotic activities and has therapeutic potential for the prevention of cardiovascular diseases.

    These effects were at degrees comparable to those of simvastatin.❞

    ~ Dr. Pilaipark Chumark et al.

    Source: The in vitro and ex vivo antioxidant properties, hypolipidaemic and antiatherosclerotic activities of water extract of Moringa oleifera Lam. leaves

    Likely a lot of its benefits in these regards come from the plant’s very high quercetin content, because quercetin does that too:

    Quercetin reduces blood pressure in hypertensive subjects

    For more about quercetin, you might like our previous main feature:

    Fight Inflammation & Protect Your Brain, With Quercetin

    Antidiabetic

    It also has been found to lower fasting blood sugar levels by 13.5%:

    Effect of supplementation of drumstick (Moringa oleifera) and amaranth (Amaranthus tricolor) leaves powder on antioxidant profile and oxidative status among postmenopausal women

    Anti-arsenic?

    We put a question mark there, because studies into this have only been done with non-human animals such as mice and rats so far, largely because there are not many human volunteers willing to sign up for arsenic poisoning (and no ethics board would pass it anyway).

    However, as arsenic contamination in some foods (such as rice) is a big concern, this is very promising. Here are some example studies, with mice and rats respectively:

    Is it safe?

    A popular food product through parts of Africa and (especially) South & West Asia, it has a very good safety profile. Generally the only health-related criticism of it is that it contains some anti-nutrients (that hinder bioavailability of its nutrients), but the nutrients outweigh the antinutrients sufficiently to render this a trifling trivium.

    In short: as ever, do check with your doctor/pharmacist to be sure, but in general terms, this is about as safe as most vegan whole foods; it just happens to also be something of a superfood, which puts it into the “nutraceutical” category. See also:

    Review of the Safety and Efficacy of Moringa oleifera

    Want to try some?

    We don’t sell it, but here for your convenience is an example product on Amazon 😎

    Enjoy!

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  • You can’t reverse the ageing process but these 5 things can help you live longer

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    At this time of year many of us resolve to prioritise our health. So it is no surprise there’s a roaring trade of products purporting to guarantee you live longer, be healthier and look more youthful.

    While an estimated 25% of longevity is determined by our genes, the rest is determined by what we do, day to day.

    There are no quick fixes or short cuts to living longer and healthier lives, but the science is clear on the key principles. Here are five things you can do to extend your lifespan and improve your health.

    1. Eat a predominantly plant-based diet

    What you eat has a huge impact on your health. The evidence overwhelmingly shows eating a diet high in plant-based foods is associated with health and longevity.

    If you eat more plant-based foods and less meat, processed foods, sugar and salt, you reduce your risk of a range of illnesses that shorten our lives, including heart disease and cancer.

    Plant-based foods are rich in nutrients, phytochemicals, antioxidants and fibre. They’re also anti-inflammatory. All of this protects against damage to our cells as we age, which helps prevent disease.

    No particular diet is right for everyone but one of the most studied and healthiest is the Mediterranean diet. It’s based on the eating patterns of people who live in countries around the Mediterranean Sea and emphases vegetables, fruits, wholegrains, legumes, nuts and seeds, fish and seafood, and olive oil.

    2. Aim for a healthy weight

    Another important way you can be healthier is to try and achieve a healthy weight, as obesity increases the risk of a number of health problems that shorten our lives.

    Obesity puts strain on all of our body systems and has a whole myriad of physiological effects including causing inflammation and hormonal disturbances. These increase your chances of a number of diseases, including heart disease, stroke, high blood pressure, diabetes and a number of cancers.

    In addition to affecting us physically, obesity is also associated with poorer psychological health. It’s linked to depression, low self-esteem and stress.

    One of the biggest challenges we face in the developed world is that we live in an environment that promotes obesity. The ubiquitous marketing and the easy availability of high-calorie foods our bodies are hard-wired to crave mean it’s easy to consume too many calories.

    3. Exercise regularly

    We all know that exercise is good for us – the most common resolution we make this time of year is to do more exercise and to get fitter. Regular exercise protects against chronic illness, lowers your stress and improves your mental health.

    While one of the ways exercising helps you is by supporting you to control your weight and lowering your body fat levels, the effects are broader and include improving your glucose (blood sugar) use, lowering your blood pressure, reducing inflammation and improving blood flow and heart function.

    While it’s easy to get caught up in all of the hype about different exercise strategies, the evidence suggests that any way you can include physical activity in your day has health benefits. You don’t have to run marathons or go to the gym for hours every day. Build movement into your day in any way that you can and do things that you enjoy.

    4. Don’t smoke

    If you want to be healthier and live longer then don’t smoke or vape.

    Smoking cigarettes affects almost every organ in the body and is associated with both a shorter and lower quality of life. There is no safe level of smoking – every cigarette increases your chances of developing a range of cancers, heart disease and diabetes.

    Even if you have been smoking for years, by giving up smoking at any age you can experience health benefits almost immediately, and you can reverse many of the harmful effects of smoking.

    If you’re thinking of switching to vapes as a healthy long term option, think again. The long term health effects of vaping are not fully understood and they come with their own health risks.

    5. Prioritise social connection

    When we talk about living healthier and longer, we tend to focus on what we do to our physical bodies. But one of the most important discoveries over the past decade has been the recognition of the importance of spiritual and psychological health.

    People who are lonely and socially isolated have a much higher risk of dying early and are more likely to suffer from heart disease, stroke, dementia as well as anxiety and depression.

    Although we don’t fully understand the mechanisms, it’s likely due to both behavioural and biological factors. While people who are more socially connected are more likely to engage in healthy behaviours, there also seems to be a more direct physiological effect of loneliness on the body.

    So if you want to be healthier and live longer, build and maintain your connections to others.

    Hassan Vally, Associate Professor, Epidemiology, Deakin University

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

    The Conversation

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  • Ready to Run – by Kelly Starrett

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    If you’d like to get into running, and think that maybe the barriers are too great, this is the book for you.

    Kelly Starrett approaches running less from an “eye of the tiger” motivational approach, and more from a physiotherapy angle.

    The first couple of chapters of the book are explanatory of his philosophy, the key component of which being:

    Routine maintenance on your personal running machine (i.e., your body) can be and should be performed by you.

    The second (and largest) part of the book is given to his “12 Standards of Maintenance for Running“. These range from neutral feet and flat shoes, to ankle, knee, and hip mobilization exercises, to good squatting technique, and more.

    After that, we have photographs and explanations of maintenance exercises that are functional for running.

    The fourth and final part of the book is about dealing with injuries or medical issues that you might have.

    And if you think you’re too old for it? In Starrett’s own words:

    ❝Problems are going to keep coming. Each one is a gift wanting to be opened—some new area of performance you didn’t know you had, or some new efficiency to be gained. The 90- to 95-year-old division of the Masters Track and Field Nationals awaits. A Lifelong commitment to solving each problem that creeps up is the ticket.

    In short: this is the book that can get you back out doing what you perhaps thought you’d left behind you, and/or open a whole new chapter in your life.

    Get your copy of Ready to Run from Amazon today!

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  • What’s the difference between a heart attack and cardiac arrest? One’s about plumbing, the other wiring

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    In July 2023, rising US basketball star Bronny James collapsed on the court during practice and was sent to hospital. The 18-year-old athlete, son of famous LA Lakers’ veteran LeBron James, had experienced a cardiac arrest.

    Many media outlets incorrectly referred to the event as a “heart attack” or used the terms interchangeably.

    A cardiac arrest and a heart attack are distinct yet overlapping concepts associated with the heart.

    With some background in how the heart works, we can see how they differ and how they’re related.

    Explode/Shutterstock

    Understanding the heart

    The heart is a muscle that contracts to work as a pump. When it contracts it pushes blood – containing oxygen and nutrients – to all the tissues of our body.

    For the heart muscle to work effectively as a pump, it needs to be fed its own blood supply, delivered by the coronary arteries. If these arteries are blocked, the heart muscle doesn’t get the blood it needs.

    This can cause the heart muscle to become injured or die, and results in the heart not pumping properly.

    Heart attack or cardiac arrest?

    Simply put, a heart attack, technically known as a myocardial infarction, describes injury to, or death of, the heart muscle.

    A cardiac arrest, sometimes called a sudden cardiac arrest, is when the heart stops beating, or put another way, stops working as an effective pump.

    In other words, both relate to the heart not working as it should, but for different reasons. As we’ll see later, one can lead to the other.

    Why do they happen? Who’s at risk?

    Heart attacks typically result from blockages in the coronary arteries. Sometimes this is called coronary artery disease, but in Australia, we tend to refer to it as ischaemic heart disease.

    The underlying cause in about 75% of people is a process called atherosclerosis. This is where fatty and fibrous tissue build up in the walls of the coronary arteries, forming a plaque. The plaque can block the blood vessel or, in some instances, lead to the formation of a blood clot.

    Atherosclerosis is a long-term, stealthy process, with a number of risk factors that can sneak up on anyone. High blood pressure, high cholesterol, diet, diabetes, stress, and your genes have all been implicated in this plaque-building process.

    Other causes of heart attacks include spasms of the coronary arteries (causing them to constrict), chest trauma, or anything else that reduces blood flow to the heart muscle.

    Regardless of the cause, blocking or reducing the flow of blood through these pipes can result in the heart muscle not receiving enough oxygen and nutrients. So cells in the heart muscle can be injured or die.

    Heart attack vs cardiac arrest
    Here’s a simple way to remember the difference. Author provided

    But a cardiac arrest is the result of heartbeat irregularities, making it harder for the heart to pump blood effectively around the body. These heartbeat irregularities are generally due to electrical malfunctions in the heart. There are four distinct types:

    • ventricular tachycardia: a rapid and abnormal heart rhythm in which the heartbeat is more than 100 beats per minute (normal adult, resting heart rate is generally 60-90 beats per minute). This fast heart rate prevents the heart from filling with blood and thus pumping adequately
    • ventricular fibrillation: instead of regular beats, the heart quivers or “fibrillates”, resembling a bag of worms, resulting in an irregular heartbeat greater than 300 beats per minute
    • pulseless electrical activity: arises when the heart muscle fails to generate sufficient pumping force after electrical stimulation, resulting in no pulse
    • asystole: the classic flat-line heart rhythm you see in movies, indicating no electrical activity in the heart.
    Aystole heart rhythm showing no electrical activity
    Remember this flat-line rhythm from the movies? It’s asystole, when there’s no electrical activity in the heart. Kateryna Kon/Shutterstock

    Cardiac arrest can arise from numerous underlying conditions, both heart-related and not, such as drowning, trauma, asphyxia, electrical shock and drug overdose. James’ cardiac arrest was attributed to a congenital heart defect, a heart condition he was born with.

    But among the many causes of a cardiac arrest, ischaemic heart disease, such as a heart attack, stands out as the most common cause, accounting for 70% of all cases.

    So how can a heart attack cause a cardiac arrest? You’ll remember that during a heart attack, heart muscle can be damaged or parts of it may die. This damaged or dead tissue can disrupt the heart’s ability to conduct electrical signals, increasing the risk of developing arrhythmias, possibly causing a cardiac arrest.

    So while a heart attack is a common cause of cardiac arrest, a cardiac arrest generally does not cause a heart attack.

    What do they look like?

    Because a cardiac arrest results in the sudden loss of effective heart pumping, the most common signs and symptoms are a sudden loss of consciousness, absence of pulse or heartbeat, stopping of breathing, and pale or blue-tinged skin.

    But the common signs and symptoms of a heart attack include chest pain or discomfort, which can show up in other regions of the body such as the arms, back, neck, jaw, or stomach. Also frequent are shortness of breath, nausea, light-headedness, looking pale, and sweating.

    What’s the take-home message?

    While both heart attack and cardiac arrest are disorders related to the heart, they differ in their mechanisms and outcomes.

    A heart attack is like a blockage in the plumbing supplying water to a house. But a cardiac arrest is like an electrical malfunction in the house’s wiring.

    Despite their different nature both conditions can have severe consequences and require immediate medical attention.

    Michael Todorovic, Associate Professor of Medicine, Bond University and Matthew Barton, Senior lecturer, School of Nursing and Midwifery, Griffith University

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

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  • Foam Rolling – by Karina Inkster

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    If you’ve ever bought a foam roller only to place it under your lower back once and then put it somewhere for safekeeping and never use it again, this book will help fix that.

    Karina Inkster (what a cool name) is a personal trainer, and the book also features tips and advice from physiotherapists and sports medicine specialist doctors too, so all bases are well and truly covered.

    This is not, in case you’re wondering, a book that could have been a pamphlet, with photos of the exercises and one-liner explanation and that’s it. Rather, Inkster takes us through the anatomy and physiology of what’s going on, so that we can actually use this thing correctly and get actual noticeable improvements to our health from it—as promised in the subtitle’s mention of “for massage, injury prevention, and core strength”. To be clear, a lot of it is also about soft tissue mobilization, and keeping our fascia healthy (an oft-underestimated aspect of general mobility).

    We would mention that since the photos are pleasantly colorful (like those on the cover) and this adds to the clarity, we’d recommend springing for the (quite inexpensive) physical copy, rather than a Kindle edition (if your e-reader is a monochrome e-ink device like this reviewer’s, anyway).

    Bottom line: this book will enable your foam roller to make a difference to your life.

    Click here to check out Foam Rolling, and get rolling (correctly)!

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  • Afterwork – by Joel Malick and Alex Lippert

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    Regular 10almonds readers may remember that one of the key unifying factors of Blue Zones supercentenarians is the importance of having purpose, sometimes called ikigai (borrowing the Japanese term, as a nod to the Okinawan Blue Zone).

    The authors are financial advisors by profession, but don’t let that fool you; this book is not about retirement financial planning, but rather, simply addressing a problem that was often presented to them while helping people plan their retirements:

    A lot of people find themselves adrift without purpose at several points in life. Often, these are: 1) early twenties, 2) some point in the midlife, and/or 3) retirement. This book addresses the third of those life points.

    The authors advise cultivating 10 key disciplines; we’ll not keep them a mystery; they are:

    1. Purpose
    2. Calendar
    3. Movement
    4. Journaling
    5. Faith
    6. Connection
    7. Learning
    8. Awareness
    9. Generosity
    10. Awe

    …which each get a chapter in this book.

    A note on the chapter about faith: the authors are Christians, and that does influence their perspective here, but if Christianity’s not your thing, then don’t worry: the rest also stands on its own feet without that.

    The general “flavor” of the book overall is in essence, embracing a new period of enjoying what is in effect the strongest, most potentially impactful version of you you’ve ever been, as well as avoiding the traps of retirement “sugar rush” and “retirement drift”, to define, well, a more purposeful life—with what’s most meaningful to you.

    The style of the book is self-help in layout, with occasional diagrams, flowcharts, and the like; sometimes we see well-sourced stats, but there’s no hard science here. In short, a simple and practical book.

    Bottom line: if your retirement isn’t looking like what you imagined it to be, and/or you think it could be more fulfilling, then this book can help you find, claim, and live your ikigai.

    Click here to check out Afterwork, and indeed live a future that’s worthy of dreams!

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