Latest Alzheimer’s Prevention Research Updates
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Questions and Answers at 10almonds
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
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:
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Big Think’s #1 Antidote To Aging
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Why This Video Is Important
A lot of what we talk about here at 10almonds is focused on healthy aging. We want you – our lovely readers – to not only live for a long time, but also be healthy enough to enjoy that “long time”.
We’ve talked about anything from Dr. Greger’s eight anti-aging interventions, to the specific benefits of resveratrol or metformin in combatting aging, to even reducing stress-induced aging.
So, why is this video important? It goes beyond just talking about what we know about living longer, but also focuses on how we should live longer; there’s a big difference between living a long life but never leaving your house vs. living a long life beyond your front door.
The Takeaways
The core message that Big Think wants to convey is that our lifestyle is our best bet in slowing the aging process. Our bodies are adaptive systems, responding positively to healthy lifestyle choices. They focus on exercise: regular physical activity increases healthspan, consequently extending lifespan.
A key takeaway is the difference between physical activity and exercise. While any movement counts as physical activity, exercise is a deliberate, health-focused activity. It benefits the brain by releasing growth factors that strengthen critical areas like the hippocampus and prefrontal cortex.
The video encourages embracing physical activity in any form available to you, from gardening to walking. The goal isn’t to hit a specific number of steps but to stay active in a way that suits your lifestyle.
Science may not solve death. Yet. But focusing on maintaining a healthy, functioning state for as long as possible is the real victory in the battle against aging. And, at the moment, exercise seems to be our best bet:
How did you find that 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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Power Plates – by Gena Hamshaw
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Superfoods are all well and good, but there are only so many ways one can reasonably include watercress before it starts becoming a chore.
Happily, Gena Hamshaw is here with a hundred single-dish vegan meals, that are not only nutritionally balanced as the subtitle promises, but also, as the title suggests, are nutritional powerhouses too.
In the category of criticism, some ingredients are not so universally available as others. For example, depending on where you live, your local supermarket might not have freekeh, gochujang, or pomegranate molasses.
However, most of the recipes have ingredients that are easy enough to source in any medium-sized supermarket, and for the ones that aren’t, we do recommend ordering the ingredient online and trying something you might not otherwise have experienced—that’s an important thing in life, after all!
Bottom line: if you’d like plant-based meals that are packed full of nutrients and are delicious too, this is a top-tier recipe book.
Click here to check out Power Plates, and enjoy a wide variety of plant-based cuisine!
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How To Keep Your Mind From Wandering
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Whether your mind keeps wandering more as you get older, or you’re a young student whose super-active brain is more suited to TikTok than your assigned reading, sustained singular focus can be a challenge for everyone—and yet (alas!) it remains a required skill for so much in life.
Today’s edition of 10Almonds presents a nifty trick to get yourself through those tasks! We’ll also be taking some time to reply to your questions and comments, in our weekly interactive Q&A.
First of all though, we’ve a promise to make good on, so…
How To Stay On The Ball (Or The Tomato?) The Easy Way
For most of us, we face three main problems when it comes to tackling our to-dos:
- Where to start?
- The task seems intimidating in its size
- We get distracted and/or run out of energy
If you’re really not sure where to start, we recommended a powerful tool in last Friday’s newsletter!
For the rest, we love the Pomodoro Technique:
- Set a timer for 25 minutes, and begin your task.
- Keep going until the timer is done! No other tasks, just focus.
- Take a 5-minute break.
- Repeat
This approach has three clear benefits:
- No matter the size of the task, you are only committing to 25 minutes—everything is much less overwhelming when there’s an end in sight!
- Being only 25 minutes means we are much more likely to stay on track; it’s easier to defer other activities if we know that there will be a 5-minute break for that soon.
- Even without other tasks to distract us, it can be difficult to sustain attention for long periods; making it only 25 minutes at a time allows us to approach it with a (relatively!) fresh mind.
Have you heard that a human brain can sustain attention for only about 40 minutes before focus starts to decline rapidly?
While that’s been a popular rationale for school classroom lesson durations (and perhaps coincidentally ties in with Zoom’s 40-minute limit for free meetings), the truth is that focus starts dropping immediately, to the point that one-minute attention tests are considered sufficient to measure the ability to focus.
So a 25-minute Pomodoro is a more than fair compromise!
Why’s it called the “Pomodoro” technique?
And why is the 25-minute timed work period called a Pomodoro?
It’s because back in the 80s, university student Francesco Cirillo was struggling to focus and made a deal with himself to focus just for a short burst at a time—and he used a (now “retro” style) kitchen timer in the shape of a tomato, or “pomodoro”, in Italian.
If you don’t have a penchant for kitsch kitchenware, you can use this free, simple Online Pomodoro Timer!
(no registration/login/download necessary; it’s all right there on the web page)
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3 Appetite Suppressants Better Than Ozempic
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Dr. Annette Bosworth gives her recommendations, and explains why:
What and how
We’ll get straight to it; the recommendations are:
- Coffee, black, unsweetened: not only suppresses the appetite but also boosts the metabolism, increasing fat burn.
- Salt: especially for when fasting (as under such circumstances we may lose salts without replenishing them), a small taste of this can help satisfy taste buds while replenishing sodium and—depending on the salt—other minerals. For example, if you buy “low-sodium salt” in the supermarket, this is generally sodium chloride cut with potassium chloride and/or occasionally magnesium sulfate.
- Ketones (MCT oil): ketones can suppress hunger, particularly when fasting causes blood sugar levels to drop. Supplementing with MCT oil promotes ketone production in the liver, training the body to produce more ketones naturally, thus curbing appetite.
For more on these including the science of them, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
- Ozempic vs Five Natural Supplements
- Some Surprising Truths About Hunger And Satiety
- The Fruit That Can Specifically Reduce Belly Fat
Take care!
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7 Principles of Becoming a Leader – by Riku Vuorenmaa
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We urge you to overlook the cliché cover art (we don’t know what they were thinking, going for the headless suited torso) because…
This one could be the best investment you make in your career this year! You may be wondering what the titular 7 principles are. We won’t keep you guessing; they are:
- Professional development: personal excellence, productivity, and time management
- Leadership development: mindset and essential leadership skills
- Personal development: your motivation, character, and confidence as a leader
- Career management: plan your career, get promoted and paid well
- Social skills & networking: work and connect with the right people
- Business- & company-understanding: the big picture
- Commitment: make the decision and commit to becoming a great leader
A lot of leadership books repeat the same old fluff that we’ve all read many times before… padded with a lot of lengthy personal anecdotes and generally editorializing fluff. Not so here!
While yes, this book does also cover some foundational things first, it’d be remiss not to. It also covers a whole (much deeper) range of related skills, with down-to-earth, brass tacks advice on putting them into practice.
This is the kind of book you will want to set as a recurring reminder in your phone, to re-read once a year, or whatever schedule seems sensible to you.
There aren’t many books we’d put in that category!
Pick Up Your Copy of the “7 Principles of Becoming a Leader” on Amazon Today!
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Chickpeas vs Black Beans – Which is Healthier?
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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:
- Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
- Easily Digestible Vegetarian Protein Sources
- What Matters Most For Your Heart? Eat More (Of This) For Lower Blood Pressure
Enjoy!
Don’t Forget…
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