Life Is in the Transitions – by Bruce Feiler

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Change happens. Sometimes, because we choose it. More often, we don’t get a choice.

Our bodies change; with time, with illness, with accident or incident, or even, sometimes, with effort. People in our lives change; they come, they go, they get sick, they die. Our working lives change; we get a job, we lose a job, we change jobs, our jobs change, we retire.

Whether we’re undergoing cancer treatment or a religious conversion, whether our families are growing or down to the last few standing, change is inescapable.

Our author makes the case that on average, we each undergo at least 5 major “lifequakes”; changes that shake our lives to the core. Sometimes one will come along when we’ve barely got back on our feet from the previous—if we have at all.

What, then, to do about this? We can’t stop change from occurring, and some changes aren’t easy to “roll with”. Feiler isn’t prescriptive about this, but rather, descriptive:

By looking at the stories of hundreds of people he interviewed for this book, he looks at how people pivoted on the spot (or picked up the pieces!) and made the best of their situation—or didn’t.

Bottom line: zooming out like this, looking at many people’s lives, can remind us that while we don’t get to choose what winds we get swept by, we at least get to choose how we set the sails. The examples of others, as this book gives, can help us make better decisions.

Click here to check out Life Is In The Transitions, and get conscious about how you handle yours!

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    Savor summer with a zesty paneer snack, served with a fresh salad, tangy green dip, and toasted flatbreads – an ideal buffet addition!

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  • Foot Drop!

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    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

    ❝Interesting about DVT after surgery. A friend recently got diagnosed with foot drop. Could you explain that? Thank you.❞

    First, for reference, the article about DVT after surgery was:

    DVT Risk Management Beyond The Socks

    As for foot drop…

    Foot drop is descriptive of the main symptom: the inability to raise the front part of the foot due to localized weakness/paralysis. Hence, if a person with foot drop dangles their feet over the edge of the bed, for example, the affected foot will simply flop down, while the other (if unaffected) can remain in place under its own power. The condition is usually neurological in origin, though there are various more specific causes:

    NIH | StatPearls | Foot Drop

    When walking unassisted, this will typically result in a distinctive “steppage gait”, as it’s necessary to lift the foot higher to compensate, or else the toes will scuff along the ground.

    There are mobility aids that can return one’s walking to more or less normal, like this example product on Amazon.

    Incidentally, the above product will slightly shorten the lifespan of shoes, as it will necessarily pull a little at the front.

    There are alternatives that won’t like this example product on Amazon, but this comes with the different problem that it limits the user to stepping flat-footedly, which is not only also not an ideal gait, but also, will serve to allow any muscles down there that were still (partially or fully) functional to atrophy. For this reason, we’d recommend the first product we mentioned over the second one, unless your personal physiotherapist or similar advises otherwise (because they know your situation and we don’t).

    Both have their merits, though:

    Trends and Technologies in Rehabilitation of Foot Drop: A Systematic Review

    Of course, prevention is better than cure, so while some things are unavoidable (especially when it comes to neurological conditions), we can all look after our nerve health as well as possible along the way:

    Peripheral Neuropathy: How To Avoid It, Manage It, Treat It

    …as well as the very useful:

    What Does Lion’s Mane Actually Do, Anyway?

    …which this writer personally takes daily and swears by (went from frequent pins-and-needles to no symptoms and have stayed that way, and that’s after many injuries over the years).

    If you’d like a more general and less supplements-based approach though, check out:

    Steps For Keeping Your Feet A Healthy Foundation

    Take care!

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  • Coconut & Lemongrass Protein Soup

    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.

    The main protein here is pea protein, but the soup’s health benefits don’t stop there. With healthy MCTs from the coconut, as well as phytochemical benefits from the ginger and chili, this wonderfully refreshing soup has a lot to offer.

    You will need

    • 1 can coconut milk
    • 1 cup vegetable stock (making your own, or buying a low-sodium option)
    • 1 cup frozen petits pois
    • 1 oz fresh ginger, roughly chopped
    • ½ oz lemongrass stalk, crumpled without being broken into multiple pieces
    • 1 red chili, roughly chopped
    • 1 tbsp white miso paste
    • zest and juice of 1 lime
    • Optional: garnish of your choice

    Method

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

    1) Mix the coconut milk, vegetable stock, ginger, and chili in a saucepan, and simmer for 15 minutes

    2) Remove the lemongrass and ginger (and the chili if you don’t want more heat), and add the petit pois. Bring back to a simmer for about 2 minutes more, stir in the miso paste and lime, then take off the heat.

    3) Blend the soup to a smooth purée. Since it is hot, you will need to either use a stick blender, or else a food processor that is ok with blending hot liquids (many are not, so don’t use yours unless you’re sure, as it might explode if it’s not made for that). Alternatively, you can let it cool, blend it, and then reheat it.

    4) Serve, adding a garnish if you so wish:

    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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  • Broccoli vs Asparagus – 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 broccoli to asparagus, we picked the broccoli.

    Why?

    Both are great! But broccoli does distinguish itself:

    In terms of macros, broccoli has slightly more protein, carbs, and fiber. The two vegetables have the same glycemic index. We’ll call this a slight win for broccoli based mainly on the higher fiber, but it’s not by a huge amount.

    When it comes to vitamins, broccoli has more of vitamins B5, B6, B9, C, K, and choline, whereas asparagus has more of vitamins A, B1, B2, B3, and E. This would already be a 6:5 marginal win for broccoli, but it’s worth bearing in mind that broccoli’s margins are greater, especially with broccoli having around 15x the amount of vitamin C. So, a clear win for broccoli, respectable as asparagus may be.

    In the category of minerals, broccoli has more calcium, magnesium, manganese, phosphorus, potassium, and selenium, while asparagus boasts more copper, iron, and zinc. A 6:3 win for broccoli here.

    Both vegetables also contain generous amounts of antioxidant polyphenols and other beneficial phytochemicals, often a little different from each other, so that’s a case for enjoying both.

    Still, if you’re going to pick just one, we recommend the broccoli!

    Want to learn more?

    You might like to read:

    Take care!

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Related Posts

  • Endure – by Alex Hutchinson
  • Dietary Changes for Artery Health

    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.

    It’s Q&A Day 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!

    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

    ❝How does your diet change clean out your arteries of the bad cholesterol?❞

    There’s good news and bad news here, and they can both be delivered with a one-word reply:

    Slowly.

    Or rather: what’s being cleaned out is mostly not the LDL (bad) cholesterol, but rather, the result of that.

    When our diet is bad for cardiovascular health, our arteries get fatty deposits on their walls. Cholesterol gets stuck here too, but that’s not the main physical problem.

    Our body’s natural defenses come into action and try to clean it up, but they (for example macrophages, a kind of white blood cell that consumes invaders and then dies, before being recycled by the next part of the system) often get stuck and become part of the buildup (called atheroma), which can lead to atherosclerosis and (if calcium levels are high) hardening of the arteries, which is the worst end of this.

    This can then require medical attention, precisely because the body can’t remove it very well—especially if you are still maintaining a heart-unhealthy diet, thus continuing to add to the mess.

    However, if it is not too bad yet, yes, a dietary change alone will reverse this process. Without new material being added to the arterial walls, the body’s continual process of rejuvenation will eventually fix it, given time (free from things making it worse) and resources.

    In fact, your arteries can be one of the quickest places for your body to make something better or worse, because the blood is the means by which the body moves most things (good or bad) around the body.

    All the more reason to take extra care of it, since everything else depends on it!

    You might also like our previous main feature:

    All Things Heart Health

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  • Why We Sleep – by Dr Matthew Walker

    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 all know sleep is important.
    • We all know that without it, we’ll suffer rapid cognitive decline.
    • We all know approximately what we’re supposed to do to get good sleep.

    So what does this book bring to the table? Mostly, deep understanding (written from the perspective of a career in sleep science) presented in such a way as to be applicable, by you, in your life. Stop sabotaging yourself before you even get out of your bed in the morning!

    Hustle culture champions early mornings and late nights, and either or both of those might be difficult to avoid. But to make what you’re doing sustainable, you’re going to have to make some informed decisions about looking after your #1 asset—you!

    Dr. Walker writes in a clear and accessible fashion, without skimping on the hard science, and always with practical application in mind. All in all, we can’t recommend this one enough.

    Pick Up Your Bedtime Reading From Amazon

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  • A drug that can extend your life by 25%? Don’t hold your breath

    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.

    Every few weeks or months, the media reports on a new study that tantalisingly dangles the possibility of a new drug to give us longer, healthier lives.

    The latest study centres around a drug involved in targeting interleukin-11, a protein involved in inflammation. Blocking this protein appeared to help mice stave off disease and extend their life by more than 20%.

    If only defying the ravages of time could be achieved through such a simple and effort-free way – by taking a pill. But as is so often the case, the real-world significance of these findings falls a fair way short of the hype.

    Halfpoint/Shutterstock

    The role of inflammation in disease and ageing

    Chronic inflammation in the body plays a role in causing disease and accelerating ageing. In fact, a relatively new label has been coined to represent this: “inflammaging”.

    While acute inflammation is an important response to infection or injury, if inflammation persists in the body, it can be very damaging.

    A number of lifestyle, environmental and societal drivers contribute to chronic inflammation in the modern world. These are largely the factors we already know are associated with disease and ageing, including poor diet, lack of exercise, obesity, stress, lack of sleep, lack of social connection and pollution.

    While addressing these issues directly is one of the keys to addressing chronic inflammation, disease and ageing, there are a number of research groups also exploring how to treat chronic inflammation with pharmaceuticals. Their goal is to target and modify the molecular and chemical pathways involved in the inflammatory process itself.

    What the latest research shows

    This new interleukin-11 research was conducted in mice and involved a number of separate components.

    In one component of this research, interleukin-11 was genetically knocked out in mice. This means the gene for this chemical mediator was removed from these mice, resulting in the mice no longer being able to produce this mediator at all.

    In this part of the study, the mice’s lives were extended by over 20%, on average.

    Another component of this research involved treating older mice with a drug that blocks interleukin-11.

    Injecting this drug into 75-week old mice (equivalent to 55-year-old humans) was found to extend the life of mice by 22-25%.

    These treated mice were less likely to get cancer and had lower cholesterol levels, lower body weight and improved muscle strength and metabolism.

    From these combined results, the authors concluded, quite reasonably, that blocking interleukin-11 may potentially be a key to mitigating age-related health effects and improving lifespan in both mice and humans.

    Why you shouldn’t be getting excited just yet

    There are several reasons to be cautious of these findings.

    First and most importantly, this was a study in mice. It may be stating the obvious, but mice are very different to humans. As such, this finding in a mouse model is a long way down the evidence hierarchy in terms of its weight.

    Research shows only about 5% of promising findings in animals carry over to humans. Put another way, approximately 95% of promising findings in animals may not be translated to specific therapies for humans.

    Second, this is only one study. Ideally, we would be looking to have these findings confirmed by other researchers before even considering moving on to the next stage in the knowledge discovery process and examining whether these findings may be true for humans.

    We generally require a larger body of evidence before we get too excited about any new research findings and even consider the possibility of human trials.

    Third, even if everything remains positive and follow-up studies support the findings of this current study, it can take decades for a new finding like this to be translated to successful therapies in humans.

    Until then, we can focus on doing the things we already know make a huge difference to health and longevity: eating well, exercising, maintaining a healthy weight, reducing stress and nurturing social relationships.

    Hassan Vally, Associate Professor, Epidemiology, Deakin University

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

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