Latest Alzheimer’s Prevention Research Updates

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This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small

I am now in the “aging” population. A great concern for me is Alzheimers. My father had it and I am so worried. What is the latest research on prevention?

One good thing to note is that while Alzheimer’s has a genetic component, it doesn’t appear to be hereditary per se. Still, good to be on top of these things, and it’s never too early to start with preventive measures!

You might like a main feature we did on this recently:

See: How To Reduce Your Alzheimer’s Risk

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  • Food for Life – by Dr. Tim Spector

    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.

    This book is, as the author puts it, “an eater’s guide to food and nutrition”. Rather than telling us what to eat or not eat, he provides an overview of what the latest science has to say about various foods, and leaves us to make our own informed decisions.

    He also stands firmly by the “personalized nutrition” idea that he introduced in his previous book which we reviewed the other day, and gives advice on what tests we might like to perform.

    The writing style is accessible, without shying away from reference to hard science. Dr. Spector provides lots of information about key chemicals, genes, gut bacteria, and more—as well as simply providing a very enjoyable read along the way.

    Bottom line: if you’d like a much better idea of what food is (and isn’t) doing what, this book is an invaluable resource.

    Click here to check out Food for Life, and make the best decisions for you!

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  • Kale vs Watercress – 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 kale to watercress, we picked the kale.

    Why?

    It was very close! If ever we’ve been tempted to call something a tie, this has been the closest so far.

    Their macros are close; watercress has a tiny amount more protein and slightly lower carbs, but these numbers are tiny, so it’s not really a factor. Nevertheless, on macros alone we’d call this a slight nominal win for watercress.

    In terms of vitamins, they’re even. Watercress has higher vitamin E and choline (sometimes considered a vitamin), as well as being higher in some B vitamins. Kale has higher vitamins A and K, as well as being higher in some other B vitamins.

    In the category of minerals, watercress has higher calcium, magnesium, phosphorus, and potassium, while kale has higher copper, iron, manganese, and zinc. The margins are slightly wider for kale’s more plentiful minerals though, so we’ll call this section a marginal win for kale.

    When it comes to polyphenols, kale takes and maintains the lead here, with around 2x the quercetin and 27x the kaempferol. Watercress does have some lignans that kale doesn’t, but ultimately, kale’s strong flavonoid content keeps it in the lead.

    So of course: enjoy both if both are available! But if we must pick one, it’s kale.

    Want to learn more?

    You might like to read:

    Take care!

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  • Alzheimer’s: The Bad News And The Good

    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.

    Dr. Devi’s Spectrum of Hope

    This is Dr. Gayatri Devi. She’s a neurologist, board-certified in neurology, pain medicine, psychiatry, brain injury medicine, and behavioral neurology.

    She’s also a Clinical Professor of Neurology, and Director of Long Island Alzheimer’s Disease Center, Fellow of the American Academy of Neurology, and we could continue all day with her qualifications, awards and achievements but then we’d run out of space. Suffice it to say, she knows her stuff.

    Especially when it comes to the optimal treatment of stroke, cognitive loss, and pain.

    In her own words:

    ❝Helping folks live their best lives—by diagnosing and managing complex neurologic disorders—that’s my job. Few things are more fulfilling! For nearly thirty years, my focus has been on brain health, concussions, Alzheimer’s and other dementias, menopause related memory loss, and pain.❞

    ~ Dr. Gayatri Devi

    Alzheimer’s is more common than you might think

    According to Dr. Devi,

    ❝97% of patients with mild Alzheimer’s disease don’t even get diagnosed in their internist offices, and half of patients with moderate Alzheimer’s don’t get diagnosed.

    What that means is that the percentage of people that we think about when we think about Alzheimer’s—the people in the nursing home—that’s a very, very small fraction of the entirety of the people who have the condition❞

    ~ Dr. Gaytatri Devi

    As for what she would consider the real figures, she puts it nearer 1 in 10 adults aged 65 and older.

    Source: Neurologist dispels myths about Alzheimer’s disease

    Her most critical advice? Reallocate your worry.

    A lot of people understandably worry about a genetic predisposition to Alzheimer’s, especially if an older relative died that way.

    See also: Alzheimer’s, Genes, & You

    However, Dr. Devi points out that under 5% of Alzheimer’s cases are from genetics, and the majority of Alzheimer’s cases can be prevented be lifestyle interventions.

    See also: Reduce Your Alzheimer’s Risk

    Lastly, she wants us to skip the stigma

    Outside of her clinical practice and academic work, this is one of the biggest things she works on, reducing the stigma attached to Alzheimer’s both publicly and professionally:

    Alzheimer’s Disease in Physicians: Assessing Professional Competence and Tempering Stigma

    Want more from Dr. Devi?

    You might enjoy this interview:

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

    And here’s her book:

    The Spectrum of Hope: An Optimistic and New Approach to Alzheimer’s Disease and Other Dementias – by Dr. Gayatri Devi

    Enjoy!

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  • Hearing loss is twice as common in Australia’s lowest income groups, our research shows

    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.

    Around one in six Australians has some form of hearing loss, ranging from mild to complete hearing loss. That figure is expected to grow to one in four by 2050, due in a large part to the country’s ageing population.

    Hearing loss affects communication and social engagement and limits educational and employment opportunities. Effective treatment for hearing loss is available in the form of communication training (for example, lipreading and auditory training), hearing aids and other devices.

    But the uptake of treatment is low. In Australia, publicly subsidised hearing care is available predominantly only to children, young people and retirement-age people on a pension. Adults of working age are mostly not eligible for hearing health care under the government’s Hearing Services Program.

    Our recent study published in the journal Ear and Hearing showed, for the first time, that working-age Australians from lower socioeconomic backgrounds are at much greater risk of hearing loss than those from higher socioeconomic backgrounds.

    We believe the lack of socially subsidised hearing care for adults of working age results in poor detection and care for hearing loss among people from disadvantaged backgrounds. This in turn exacerbates social inequalities.

    Population data shows hearing inequality

    We analysed a large data set called the Household, Income and Labour Dynamics in Australia (HILDA) survey that collects information on various aspects of people’s lives, including health and hearing loss.

    Using a HILDA sub-sample of 10,719 working-age Australians, we evaluated whether self-reported hearing loss was more common among people from lower socioeconomic backgrounds than for those from higher socioeconomic backgrounds between 2008 and 2018.

    Relying on self-reported hearing data instead of information from hearing tests is one limitation of our paper. However, self-reported hearing tends to underestimate actual rates of hearing impairment, so the hearing loss rates we reported are likely an underestimate.

    We also wanted to find out whether people from lower socioeconomic backgrounds were more likely to develop hearing loss in the long run.

    A boy wearing a hearing aid is playing.
    Hearing care is publicly subsidised for children.
    mady70/Shutterstock

    We found people in the lowest income groups were more than twice as likely to have hearing loss than those in the highest income groups. Further, hearing loss was 1.5 times as common among people living in the most deprived neighbourhoods than in the most affluent areas.

    For people reporting no hearing loss at the beginning of the study, after 11 years of follow up, those from a more deprived socioeconomic background were much more likely to develop hearing loss. For example, a lack of post secondary education was associated with a more than 1.5 times increased risk of developing hearing loss compared to those who achieved a bachelor’s degree or above.

    Overall, men were more likely to have hearing loss than women. As seen in the figure below, this gap is largest for people of low socioeconomic status.

    Why are disadvantaged groups more likely to experience hearing loss?

    There are several possible reasons hearing loss is more common among people from low socioeconomic backgrounds. Noise exposure is one of the biggest risks for hearing loss and people from low socioeconomic backgrounds may be more likely to be exposed to damaging levels of noise in jobs in mining, construction, manufacturing, and agriculture.

    Lifestyle factors which may be more prevalent in lower socioeconomic communities such as smoking, unhealthy diet, and a lack of regular exercise are also related to the risk of hearing loss.

    Finally, people with lower incomes may face challenges in accessing timely hearing care, alongside competing health needs, which could lead to missed identification of treatable ear disease.

    Why does this disparity in hearing loss matter?

    We like to think of Australia as an egalitarian society – the land of the fair go. But nearly half of people in Australia with hearing loss are of working age and mostly ineligible for publicly funded hearing services.

    Hearing aids with a private hearing care provider cost from around A$1,000 up to more than $4,000 for higher-end devices. Most people need two hearing aids.

    A builder using a grinder machine at a construction site.
    Hearing loss might be more common in low income groups because they’re exposed to more noise at work.
    Dmitry Kalinovsky/Shutterstock

    Lack of access to affordable hearing care for working-age adults on low incomes comes with an economic as well as a social cost.

    Previous economic analysis estimated hearing loss was responsible for financial costs of around $20 billion in 2019–20 in Australia. The largest component of these costs was productivity losses (unemployment, under-employment and Jobseeker social security payment costs) among working-age adults.

    Providing affordable hearing care for all Australians

    Lack of affordable hearing care for working-age adults from lower socioeconomic backgrounds may significantly exacerbate the impact of hearing loss among deprived communities and worsen social inequalities.

    Recently, the federal government has been considering extending publicly subsidised hearing services to lower income working age Australians. We believe reforming the current government Hearing Services Program and expanding eligibility to this group could not only promote a more inclusive, fairer and healthier society but may also yield overall cost savings by reducing lost productivity.

    All Australians should have access to affordable hearing care to have sufficient functional hearing to achieve their potential in life. That’s the land of the fair go.The Conversation

    Mohammad Nure Alam, PhD Candidate in Economics, Macquarie University; Kompal Sinha, Associate Professor, Department of Economics, Macquarie University, and Piers Dawes, Professor, School of Health and Rehabilitation Sciences, The University of Queensland

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

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  • The Inflammation Spectrum – by Dr. Will Cole

    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’ve previously reviewed Dr. Cole’s other book “Gut Feelings”, and now he’s back, this time to tackle inflammation.

    The focus here is on understanding what things trigger inflammation in your body—personally yours, not someone else’s—by something close to the usual elimination process yes, but he offers a way of sliding into it gently instead of simply quitting all the things and gradually adding everything back in.

    The next step he takes the reader through is eating not just to avoid triggering inflammation, but to actively combat it. From there, it should be possible for the reader to build an anti-inflammatory cookbook, that’s not only one’s own personal repertoire of cooking, but also specifically tailored to one’s own personal responses to different ingredients.

    The style of this book is very pop-science, helpful, walking-the-reader-by-the-hand through the processes involved. Dr. Cole wants to make everything as easy as possible.

    Bottom line: if your diet could use an anti-inflammatory revamp, this is a top-tier guidebook for doing just that.

    Click here to check out The Inflammation Spectrum, find your food triggers and reset your system!

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  • Building & Maintaining Mobility

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    Building & Maintaining Mobility!

    This is Juliet Starrett. She’s a CrossFit co-founder, and two-time white-water rafting world champion. Oh, and she won those after battling thyroid cancer. She’s now 50 years old, and still going strong, having put aside her career as a lawyer to focus on fitness. Specifically, mobility training.

    The Ready State

    Together with her husband Kelly, Starrett co-founded The Ready State, of which she’s CEO.

    It used to be called “Mobility WOD” (the “WOD” stands for “workout of the day”) but they changed their name as other companies took up the use of the word “mobility”, something the fitness world hadn’t previously focussed on much, and “WOD”, which was also hardly copyrightable.

    True to its origins, The Ready State continues to offer many resources for building and maintaining mobility.

    Why the focus on mobility?

    When was the last time you had to bench-press anything larger than a small child? Or squat more than your partner’s bodyweight? Or do a “farmer’s walk” with anything heavier than your groceries?

    For most of us, unless our lifestyles are quite extreme, we don’t need ridiculous strength (fun as that may be).

    You know what makes a huge difference to our quality of life though? Mobility.

    Have you ever felt that moment of panic when you reach for something on a high shelf and your shoulder or back twinges (been there!)? Or worse, you actually hurt yourself and the next thing you know, you need help putting your socks on (been there, too!)?

    And we say to ourselves “I’m not going to let that happen to me again”

    But how? How do we keep our mobility strong?

    First, know your weaknesses

    Starrett is a big fan of mobility tests to pinpoint areas that need more work.

    Most of her resources for this aren’t free, and we’re drawing heavily from her book here, so for your convenience, we’ll link to some third party sources for this:

    Next, eliminate those weaknesses

    Do mobility exercises in any weak areas, until they’re not weak:

    Want to train the full body in one session?

    Try out The Ready State’s 10-Minute Morning Mobility Routine

    Want to learn more?

    You might enjoy her book that we reviewed previously:

    Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully

    You might also enjoy The Ready State App, available for iOS and for Android:

    The Ready State Virtual Mobility Coach

    Enjoy!

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