Just Be Well – by Dr. Thomas Sult

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Firstly, what this is not: a “think yourself well” book. It’s not about just deciding to be well.

Rather, it’s about ensuring the foundations of wellness, from which the rest of good health can spring, and notably, an absence of chronic illness. In essence: enjoying chronic good health.

The prescription here is functional medicine, which stands on the shoulders of lifestyle medicine. This latter is thus briefly covered and the basics presented, but most of the book is about identifying the root causes of disease and eliminating them one by one, by taking into account the functions of the body’s processes, both in terms of pathogenesis (and thus, seeking to undermine that) and in terms of correct functioning (i.e., good health).

While the main focus of the book is on health rather than disease, he does cover a number of very common chronic illnesses, and how even in those cases where they cannot yet be outright cured, there’s a lot more that can be done for them than “take two of these and call your insurance company in the morning”, when the goal is less about management of symptoms (though that is also covered) and more about undercutting causes, and ensuring that even if one thing goes wrong, it doesn’t bring the entire rest of the system down with it (something that often happens without functional medicine).

The style is clear, simple, and written for the layperson without unduly dumbing things down.

Bottom line: if you would like glowingly good health regardless of any potential setbacks, this book can help your body do what it needs to for you.

Click here to check out Just Be Well, and just be well!

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  • 6 Signs Of Stroke (One Month In Advance)

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    Most people can recognise the signs of a stroke when it’s just happened, but knowing the signs that appear a month beforehand would be very useful. That’s what this video’s about!

    The Warning Signs

    • Persistently elevated blood pressure: one more reason to have an at-home testing kit and use it regularly! Or a smartwatch or similar that’ll do it for you. The reason this is relevant is because high blood pressure can lead to damaging blood vessels, causing a stroke.
    • Excessive fatigue: of course, this one can have many possible causes, but one of them is a “transient ischemic attack” (TIA), which is essentially a micro-stroke, and can be a precursor to a more severe stroke. So, we’re not doing the Google MD thing here of saying “if this, then that”, but we are saying: paying attention to the overall patterns can be very useful. Rather than fretting unduly about a symptom in isolation, see how it fits into the big picture.
    • Vision problems: especially if sudden-onset with no obvious alternative cause can be a sign of neural damage, and may indicate a stroke on the way.
    • Speech problems: if there’s not an obvious alternative explanation (e.g. you’ve just finished your third martini, or was this the fourth?), then speech problems (e.g. slurred speech, trouble forming sentences, etc) are a very worrying indicator and should be treated as a medical emergency.
    • Neurological problems: a bit of a catch-all category, but memory issues, loss of balance, nausea without an obvious alternative cause, are all things that should get checked out immediately just in case.
    • Numbness or weakness in the extremities: especially if on one side of the body only, is often caused by the TIA we mentioned earlier. If it’s both sides, then peripheral neuropathy may be the culprit, but having a neurologist take a look at it is a good idea either way.

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

    Want to learn more?

    You might also like to read:

    Two Things You Can Do To Improve Stroke Survival Chances

    Take care!

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  • Entertaining Harissa Traybake

    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.

    No, it’s not entertaining in the sense that it will tell you jokes or perhaps dance for you, but rather: it can be easily prepared in advance, kept in the fridge for up to 3 days, and reheated when needed as part of a spread when entertaining, leaving you more time to spend with your houseguests

    Aside from its convenience, it is of course nutritious and delicious:

    You will need

    • 14 oz cherry tomatoes
    • 2 cans chickpeas, drained and rinsed (or 2 cups cooked chickpeas, drained and rinsed)
    • 2 eggplants, cut into ¾” cubes
    • 1 red onion, roughly chopped
    • 1 bulb garlic
    • 2 tbsp extra virgin olive oil
    • 1 tbsp harissa paste
    • 1 tbsp ras el-hanout
    • 1 tsp MSG or 2 tsp low-sodium salt

    Method

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

    1) Preheat the oven to 400℉ / 200℃

    2) Mix the onion, eggplant, and garlic (whole cloves; just peel them and put them in) with the olive oil in a mixing bowl, ensuring everything is coated evenly.

    3) Add in 1 tbsp of the harissa paste, 1 tbsp of the ras-el hanout, and half of the MSG/salt, and again mix thoroughly to coat evenly.

    4) Bake in the oven, in a walled tray, for about 30 minutes, giving things a stir/jiggle halfway through to ensure they cook evenly.

    5) Add the cherry tomatoes to the tray, and return to the oven for another 10 minutes.

    6) Mix the chickpeas with the other 1 tbsp of the harissa paste, the other 1 tbsp of the ras-el hanout, and the other half of the MSG/salt, and add to the tray, returning it to the oven for a final 10 minutes.

    7) Serve hot, or set aside for later, refrigerating once cool enough to do so. When you do serve, we recommend serving with a yogurt, cucumber, and mint dip, and perhaps flatbreads (you can use our Healthy Homemade Flatbreads recipe):

    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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  • How & Why Non-Sleep Deep Rest Works (And What Activities Trigger The Same State)

    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.

    Stress is a natural response that evolved over thousands of years to help humans meet challenges by priming the body and mind for action. However, chronic stress is harmful, as it diverts energy away from essential processes like cell maintenance and repair, leading to deterioration of health (physical and mental).

    Counteracting this requires intentional periods of deep rest… But how?

    Parasympathetic Response

    Practices as diverse as mindfulness meditation, yoga, prayer, tai chi, qigong, knitting, painting, gardening, and sound baths can help induce states of deep rest—these days often called “Non-Sleep Deep Rest” (NSDR), to differentiate it from deep sleep.

    How it works: these activities send signals to the brain that the body is safe, initiating biological changes that…

    • protect chromosomes from DNA damage
    • promote cellular repair, and
    • enhance mitochondrial function.

    If we then (reasonably!) conclude from this: “so, we must embrace moments of stillness and mindfulness, and allow ourselves to experience the ease and safety of the present”, that may sound a little wishy-washy, but the neurology of it is clear, the consequences of that neurological response on every living cell in the body are also clear, so by doing NSDR (whether by yoga nidra or knitting or something else) we can significantly improve our overall well-being.

    Note: the list of activities above is far from exhaustive, but do be aware that this doesn‘t mean any activity you enjoy and do to unwind will trigger NSDR. On the contrary, many activities you enjoy and do to unwind may trigger the opposite, a sympathetic nervous system response—watching television is a common example of this “wrong choice for NSDR”. Sure, it can be absorbing and a distraction from your daily stressors, but it also can be exciting (both cognitively and neurologically and thus also physiologically), which is the opposite of what we want.

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like to read:

    Non-Sleep Deep Rest: A Neurobiologist’s Take

    Take care!

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  • Chickpeas vs Black Beans – Which is Healthier?

    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.

    Our Verdict

    When comparing chickpeas to black beans, we picked the black beans.

    Why?

    They’re both great! But we consider the nutritional profile of black beans to be better:

    In terms of macros, black beans have a little more protein, while chickpeas have more carbohydrates. Generally speaking, people are not usually short of carbs in their diet, so we’ll go with the one with more protein. Black beans also have more fiber, which is important for heart health and more.

    In the category of micronutrients, black beans have twice as much potassium and twice as much calcium, as well as twice as much magnesium. Chickpeas, meanwhile are better for manganese and slightly higher in B vitamins, but B vitamins are everywhere (especially vitamin B5, pantothenic acid; that’s literally where its name comes from, it means “from everywhere”), so we don’t consider that as much of a plus as the black beans doubling up on potassium, calcium, and magnesium.

    So, do enjoy both, but if you’re going to pick, or lean more heavily on one, we recommend the black beans

    Further reading

    See also:

    Enjoy!

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  • The Lupus Solution – by Dr. Tiffany Caplan & Dr. Brent Caplan

    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.

    Lupus is not fun, and this book sets out to make it easier.

    Starting off by explaining the basics of autoimmunity and how lupus works, the authors go on the address the triggers of lupus and how to avoid them—which if you’ve been suffering from lupus for a while, you probably know this part already, but it’s as well to give them a look over just in case you missed something.

    The real value of the book though comes in the 8 chapters of the section “Tools & Therapies” which are mostly lifestyle adjustments though there are additionally some pharmaceutical approaches that can also help, and they are explained too. And no, it’s not just “reduce inflammation” (but yes, also that); rather, a whole array of things are examined that often aren’t thought of as related to lupus, but in fact can have a big impact.

    The style is to-the-point and informational, and formatted for ease of reading. It doesn’t convey more hard science than necessary, but it does have a fair bibliography at the back.

    It’s a short book, weighing in at 182 pages. If you want something more comprehensive, check out our review of The Lupus Encyclopedia, which is 848 pages of information-dense text and diagrams.

    Bottom line: if you have lupus and would like fewer symptoms, this book can help you with that quite a bit without getting so technical as the aforementioned encyclopedia.

    Click here to check out The Lupus Solution, and live more comfortably!

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

    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.

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

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

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

    Yuri A/Shutterstock

    Child vaccination has been a triumph

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

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

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

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

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

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

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

    Some diseases have even been eliminated in Australia.

    Our success is slipping away

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

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

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

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

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

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

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

    What’s going wrong?

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

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

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

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

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

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

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

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

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

    What governments should do

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

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

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

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

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

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

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

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

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

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

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